Greninja Training Plan: Real-Life Pokemon Workout

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In this segment of the Character training series and this week of Pokemon workouts, we will cover Greninja!

Known for their speed, agility, and ninja-like movements, Greninja is the perfect Pokemon to draw inspiration from for those who enjoy training martial arts.

Whether you want to enhance your martial arts performance, build lean muscle, or simply need something new in your workouts, we've got you covered!

You can also check out our previous two episodes of the Pokemon workouts - Machamp and Lucario.

Let's get into the breakdown, starting with the physical stats and ranking.

Greninja Physical Stats

Name: Greninja

Height: 4'11

Weight: 88.2lbs

Abilities: Water-type Pokemon

Alright, let's talk about it!

Greninja isn't only light and extremely powerful, but he is also a staple in his performance!

While we can't physically look like Greninja, some characteristics showcase his unique physique.

First, off-rip, we notice that their legs are enormous! This makes sense, as they perform faster than most Pokémon species.

Next, their upper bodies are leaner because their abilities don't require them to be too buff on the upper body. This reminds me of a Shaolin monk or Muay Thai fighter's physical composition!

To achieve performance and proportions similar to Greninja, the training style we must follow needs to focus more on explosiveness in the lower half and strength and mobility in the upper half.

Greninja 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 peds for maintenance)

Greninja's physique is in the Tier 1 category - Realistically Achievable (Natty).

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Greninja Training Principles

This is where we look at their performance-based feats to create a Greninja workout plan!

Speed: This one is a no-brainer. If you want to perform like Greninja, you've got to train like a speedster!

Greninja is known for their super-quick attacks and executions in battle, so training to achieve this is necessary.

How to apply:

• Speedster Workouts: We will incorporate exercises that require the body to move at higher speeds and intervals. This involves lateral movements, power exercises, and sports-specific exercises that mirror Greninja's abilities.

Muscle Endurance: As mentioned above, the aim for this workout isn't necessarily to get incredibly jacked, but we still want to build strength and muscle to a certain degree so our muscles are bulletproofed for performance.

How to apply:

• High-rep exercises: To increase muscle endurance, we need to increase the time under tension in the exercises we do—in this case, more reps. For the exercise selection, we are going for 12+ reps.

Precision: Greninja attacks, such as water shuriken, require accuracy, control, and precision. So, exercises that involve coordination will be essential.

How to apply:

• Throwing: Exercises that require throwing/slamming will increase rotation, accuracy, and power output—all of which are super important for precision.

Stealth and balance: Ninja performance always requires some form of stealth and balance, which will be included in most strength workouts (legs, more specifically).

How to apply:

• Advanced unilateral: This involves doing single-leg exercises - but instead, we will focus more on ROM and keep it challenging.

• Flexibility: Stealth requires complete control over one's body; in most cases, flexibility is needed to achieve this feat.

How to Workout Like Greninja in Real Life

From a gym bro's perspective, this is what we are going for in the Greninja workout plan:

• Greninja's lean yet muscular physique

• Greninja's bodyweight mastery

• Greninja's explosiveness and coordination

Now, let's get into the training!

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Workout frequency: 5 days

Training description: This will be a full-on strength and performance ninja-hybrid training plan! We will blend athletic bodybuilding, strength mobility, and power training to create one complete workout routine.

Day 1: Greninja Upper Body Calisthenics and Kettlebells

Warm-Up (10 minutes):

1. Arm Circles - 2 minutes

2. Jumping Jacks - 2 minutes

3. Dynamic Stretches (arm swings, shoulder rolls) - 3 minutes

4. Light Jogging - 3 minutes

Workout:

1. Push-Ups: 4 sets of 15 reps

2. Pull-Ups: 4 sets of 10 reps

3. Dips: 4 sets of 12 reps

4. Kettlebell Swings: 4 sets of 15 reps

5. Kettlebell Clean and Press: 4 sets of 10 reps per arm

6. Kettlebell Renegade Rows: 4 sets of 12 reps per arm

Cool Down (10 minutes):

1. Static Stretching (chest, shoulders, triceps) - 5 minutes

2. Deep Breathing Exercises - 5 minutes

Day 2: Greninja Full Body Strength

Warm-Up (10 minutes):

1. High Knees - 2 minutes

2. Butt Kicks - 2 minutes

3. Dynamic Stretches (leg swings, torso twists) - 3 minutes

4. Light Jogging - 3 minutes

Workout:

1. Deadlifts: 4 sets of 12 reps

2. Squats: 4 sets of 15 reps

3. Bench Press: 4 sets of 12 reps

4. Bent Over Rows: 4 sets of 12 reps

5. Overhead Press: 4 sets of 12 reps

6. Plank to Push-Up: 4 sets of 10 reps

Cool Down (10 minutes):

1. Static Stretching (legs, back, shoulders) - 5 minutes

2. Deep Breathing Exercises - 5 minutes

Day 3: Greninja Leg Day (Strength and Mobility)

Warm-Up (10 minutes):

1. Jump Rope - 2 minutes

2. Dynamic Lunges - 2 minutes

3. Dynamic Stretches (hip circles, leg swings) - 3 minutes

4. Light Jogging - 3 minutes

Workout:

1. Squats: 4 sets of 15 reps

2. Lunges: 4 sets of 12 reps per leg

3. Romanian Deadlifts: 4 sets of 12 reps

4. Calf Raises: 4 sets of 20 reps

5. Bulgarian Split Squats: 4 sets of 10 reps per leg

6. Hip Thrusts: 4 sets of 15 reps

Mobility:

1. Hip Flexor Stretch: 2 sets of 1-minute hold per leg

2. Hamstring Stretch: 2 sets of 1-minute hold per leg

3. Quad Stretch: 2 sets of 1-minute hold per leg

Cool Down (10 minutes):

1. Static Stretching (legs, hips) - 5 minutes

2. Deep Breathing Exercises - 5 minutes

Day 4: Greninja Core and Power

Warm-Up (10 minutes):

1. Jumping Jacks - 2 minutes

2. Mountain Climbers - 2 minutes

3. Dynamic Stretches (arm swings, leg swings) - 3 minutes

4. Light Jogging - 3 minutes

Workout:

1. Medicine Ball Slams: 4 sets of 15 reps

2. Russian Twists: 4 sets of 20 reps

3. Hanging Leg Raises: 4 sets of 15 reps

4. Plank with Shoulder Taps: 4 sets of 20 taps

5. Plyometric Push-Ups: 4 sets of 12 reps

6. Box Jumps: 4 sets of 12 reps

Cool Down (10 minutes):

1. Static Stretching (core, shoulders) - 5 minutes

2. Deep Breathing Exercises - 5 minutes

Day 5: Greninja Full Body Ninja Conditioning

Warm-Up (10 minutes):

1. High Knees - 2 minutes

2. Butt Kicks - 2 minutes

3. Dynamic Stretches (arm circles, leg swings) - 3 minutes

4. Light Jogging - 3 minutes

Workout:

1. Sprint Intervals: 8 rounds of 30-second sprints with 1-minute rest

2. Agility Ladder Drills: 3 sets of 30 seconds each drill (lateral shuffles, high knees, in-and-out steps)

3. Circuit Training (3-4 rounds of 45 seconds work, 15 seconds rest):

• Jumping Jacks

• Push-Ups

• Lunges

• Plank Holds

4. Balance Training: 3 sets of 1-minute holds (single-leg stands, plank holds on BOSU ball)

5. Plyometric Exercises: 3 sets of 12 reps each (squat jumps, burpees, tuck jumps)

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