Ash Ketchum Training Plan: Workout like a Pokemon Master!
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In this segment of the Character Training series and week of Pokemon workouts, we cover the main character himself - Ash Ketchum!
While Ash isn't the type of character to be extremely jacked or ripped - there are plenty of things we can take out of the series and put together a workout plan inspired by him!
He's actually insanely strong. So, a sleeper build is guaranteed.
If you still need to do so, you can also check out all the workouts we still need to know - Machamp, Lucario, and Greninja.
Let's get started on the breakdown, beginning with the physical stats and ranking.
Ash Ketchum Physical Stats
Name: Ash Ketchum
Height: 5'5
Weight: 158lbs
Abilities: None (anti-aging?)
Alright, let's talk about it!
There's not much to say about Ash's physique since it's the same throughout the series, and we never really got to see that side of his character develop.
But what we can discuss is his insane performance! He is seen carrying creatures double his body weight and doing physical activity daily - lots of walking, swimming, climbing, etc.
Ash is a jack of all trades in terms of general fitness. Nothing too flashy, nothing too action-packed. He is just insanely solid and versatile for his size and universe.
This physique reminds me of a mix of endurance runners, swimmers, and rock climbers. So, we are going to get into all that.
The goal for this workout plan will be to remain as active as possible.
Ash Ketchum 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)
Ash Ketchum's physique is in the Tier 1 category - Realistically Achievable (Natty).
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Ash Ketchum Workout Principles
This is the part where we review his performance-based performance-based feats to get some direction on creating a workout plan!
Real World Strength: One thing that stands out about Ash's performance is that, as mentioned earlier, his functional strength is through the roof, considering his size. Despite having a physique on the "smaller" end, there are certain things we can take away from what we see throughout the series.
How to apply:
Outdoor Training: We can actually use nature as our resource for this workout plan. I don't think I've ever seen Ash use a commercial gym in recent memory, so incorporating a mix of calisthenics and rocks will be more than ideal.
It's also a great way of training muscles you may not use in the gym. This can be better for increasing grip strength and overall real-world capability. Kettlebells are also a really great option for those who don't have access to rocks.
TDEE: Better known as total daily energy expenditure, this is the reason for his lean physique. I'm sure Ash is a calorie-burning powerhouse, considering how much he moves daily!
How to apply:
Step tracking: Aiming to walk 10k or more steps daily is a good way to track your overall energy expenditure. While there are many options for daily overall movement, walking is the one you would put the least effort into and still reap all the benefits!
Daily Cardio: Doing something daily along with strength training is beneficial for burning calories and overall general health! Whether this means playing a sport or simply doing daily gym cardio, this makes fitness simple and fun as well!
Yep.. we are pretty much telling y'all to go and touch some grass for full effectiveness.
How to workout like Ash Ketchum in real life
From a gym bro's perspective, this is what we need to workout like Ash Ketchum in real life:
Ash Ketchum's Daily Activity
Ash Ketchum's Functional Strength
Ash Ketchum's Versatility
Now, let's get to the workout!
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Workout Frequency: 5 days
Training Description: This workout plan will blend both outdoor physical training and TDEE.
Day 1: Ash Ketchum Full Body Workout (Calisthenics and Rocks)
Warm-Up (10 minutes):
Dynamic Stretching: Leg Swings, Arm Circles, Torso Twists (2 minutes each)
Light Jogging: 4 minutes
Workout:
Circuit 1: Calisthenics
Push-Ups: 3 sets of 15 reps
Pull-Ups: 3 sets of 10 reps (use a tree branch if outdoors)
Bodyweight Squats: 3 sets of 20 reps
Lunges: 3 sets of 15 reps per leg
Circuit 2: Rock Exercises
Rock Lifts: 3 sets of 12 reps (find a medium-sized rock)
Rock Carry: 3 sets of 20 meters (walk back and forth carrying the rock)
Rock Press: 3 sets of 12 reps (press the rock overhead)
Cool Down (10 minutes):
Static Stretching: Hold each stretch for 30 seconds, focusing on major muscle groups
Light Yoga: Downward Dog, Child’s Pose, Pigeon Pose
Day 2: Ash Ketchum Endurance Workout (Jump Rope Workout)
Warm-Up (10 minutes):
Dynamic Stretching: High Knees, Butt Kicks, Arm Circles (2 minutes each)
Light Jogging: 4 minutes
Workout:
Jump Rope Intervals: 30 seconds high-intensity jumping, 30 seconds rest (repeat 10 times)
Jump Rope Endurance: 5 minutes continuous moderate pace jumping
Bodyweight Circuit:
Mountain Climbers: 3 sets of 20 reps
Burpees: 3 sets of 15 reps
Jump Squats: 3 sets of 15 reps
Cool Down (10 minutes):
Static Stretching: Focus on calves, hamstrings, quads, and shoulders
Deep Breathing: 5 minutes of controlled breathing exercises
Day 3: Ash Ketchum Full Body Workout (Outdoor Calisthenics)
Warm-Up (10 minutes):
Dynamic Stretching: Leg Swings, Arm Circles, Torso Twists (2 minutes each)
Light Jogging: 4 minutes
Workout:
Circuit 1: Upper Body
Pull-Ups: 3 sets of 10 reps
Dips: 3 sets of 12 reps (use parallel bars or sturdy surface)
Push-Ups: 3 sets of 15 reps
Circuit 2: Lower Body
Bodyweight Squats: 3 sets of 20 reps
Step-Ups: 3 sets of 15 reps per leg (use a bench or rock)
Walking Lunges: 3 sets of 20 reps
Circuit 3: Core
Plank: 3 sets of 1-minute holds
Bicycle Crunches: 3 sets of 20 reps
Leg Raises: 3 sets of 15 reps
Cool Down (10 minutes):
Static Stretching: Hold each stretch for 30 seconds, focusing on major muscle groups
Light Yoga: Cat-Cow Pose, Child’s Pose
Day 4: Ash Ketchum Active Recovery
Activities:
Light Hiking: 30-60 minutes at a comfortable pace
Yoga Session: 20-30 minutes focusing on flexibility and relaxation
Meditation: 10 minutes of mindful breathing and visualization exercises
Day 5: Ash Ketchum Hybrid Style Workout (Outdoor Strength and Endurance)
Warm-Up (10 minutes):
Dynamic Stretching: High Knees, Butt Kicks, Arm Circles (2 minutes each)
Light Jogging: 4 minutes
Workout:
Circuit 1: Strength
Rock Lifts: 3 sets of 12 reps
Rock Carry: 3 sets of 20 meters (walk back and forth carrying the rock)
Rock Press: 3 sets of 12 reps (press the rock overhead)
Circuit 2: Endurance
Hill Sprints: 5 sets of 30-second sprints uphill, walk back down
Trail Run: 20-30 minutes at a moderate pace
Circuit 3: Functional Movements
Burpees: 3 sets of 15 reps
Box Jumps: 3 sets of 12 reps (use a sturdy surface)
Mountain Climbers: 3 sets of 20 reps
Cool Down (10 minutes):
Static Stretching: Focus on major muscle groups
Light Yoga: Downward Dog, Pigeon Pose, Child’s Pose
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