Sanji Training Plan: Workout like Black Leg Sanji in Real Life
Fandom
In this episode of the Anime Training Series, we feature our third straw hat member, Sanji, better known as Vinsmoke Sanji from One Piece!
We've covered some One Piece-inspired topics - like how to achieve Haki in real life and some workouts inspired by Luffy and Roronoa Zoro!
In this segment, we will explain what it will take to achieve Sanji's powerful lower body and core development!
Sanji Physique Ranking
Over at Action Hero Athletics, we devised a system for physique analysis. We call it the attainability scale.
This system helps us discover the realistic aspects of a character's physique and if it is genuinely realistic/attainable.
Tier 1: Realistically achievable (Natty)
Tier 2: Giga Genetics (Natty, but maybe not as easily attainable)
Tier 3: Not natty (requires PED's for maintenance)
Sanji's physique is ranked in Tier 1 - Realistically achievable.
Fandom
Sanji Workout Principles
Nutrition: As a cook, I'm sure Sanji is mindful of his nutrition and what goes on in his food - so this is a no-brainer. We started an Action Hero Nutrition Series if you guys and gals want some guidance, so let us know if you'd like to see more!
Strength Training: Now to the good stuff. As far as strength training is concerned, we are going to work to become athletic, flexible, and lean like Sanji. This will involve building general strength in the upper body and explosive strength in the lower body. This will be the split we incorporate for the training week.
Endurance Training: Sanji's style of performance requires a lot of endurance. While he doesn't fight with his hands, he compensates with exceptional balance, agility, and quickness, which will be a focal point in endurance training.
How to Workout like Sanji in Real Life
In a gym bro’s perspective, here is what we will need to workout like Sanji:
Sanji’s strong and flexible upper body
Sanji’s explosive and athletic lower body
Sanji’s quickness and endurance
Now, let’s get into some training!
Fandom
Day 1: Upper Body Strength and Flexibility
Bench Press: 4 sets x 6-8 reps
Pull-Ups: 4 sets x 6-8 reps
Dumbbell Shoulder Press: 4 sets x 8-10 reps
Bent Over Rows: 4 sets x 8-10 reps
Dumbbell Bicep Curls: 3 sets x 10-12 reps
Tricep Dips: 3 sets x 10-12 reps
Yoga Cobra Pose: Hold for 30-60 seconds
Day 2: Lower Body Explosiveness and Athleticism
Squats: 4 sets x 6-8 reps
Romanian Deadlifts: 4 sets x 8-10 reps
Box Jumps: 4 sets x 8-10 reps
Bulgarian Split Squats: 3 sets x 10-12 reps per leg
Jumping Lunges: 3 sets x 10-12 reps per leg
Calf Raises: 3 sets x 12-15 reps
Dynamic Leg Swings: 2 sets x 15 reps per leg
Day 3: Upper Body Strength and Endurance
Military Press: 4 sets x 8-10 reps
Chin-Ups: 4 sets x max reps (aim for 8-10)
Push-Ups: 4 sets x max reps (aim for 12-15)
Renegade Rows: 3 sets x 10-12 reps per arm
Hammer Curls: 3 sets x 10-12 reps
Tricep Pushdowns: 3 sets x 10-12 reps
Plank: Hold for 60 seconds
Day 4: Lower Body Explosiveness and Endurance
Deadlifts: 4 sets x 6-8 reps
Walking Lunges: 4 sets x 12-15 reps per leg
Box Jumps (with weights): 4 sets x 8-10 reps
Jump Squats: 3 sets x 10-12 reps
Russian Twists: 3 sets x 15-20 reps
Leg Raises: 3 sets x 12-15 reps
Seated Forward Fold: Hold for 30-60 seconds
Day 5: Full Body Quickness and Agility
Burpees: 4 sets x 10-12 reps
Kettlebell Swings: 4 sets x 12-15 reps
Plyometric Push-Ups: 4 sets x 8-10 reps
Jumping Jacks: 3 sets x 60 seconds
Mountain Climbers: 3 sets x 30-45 seconds
Bicycle Crunches: 3 sets x 15-20 reps per side
Dynamic Stretching: 5 minutes
Fandom
Sanji Workout Routine: Additional Resources
