TMNT Last Ronin Workout: Get Jacked like The Final Ninja Turtle
The Last Ronin Video Game has been announced so we were totally inclined to make this! Also, TMNT is my second favorite comic book series personally, and I love the Ronin-verse!
We are covering the training of the final turtle, Michelangelo. Let’s get into it!
The Last Ronin Diet & Nutrition
The Ninja Turtles in general are known for their flashy ninja abilities. A significant part in maintaining performance strongly depends on what they put in their bodies.
The mutant metabolism can definitely burn off the almost constant pizza intake, but that may not be plausible in real life. Instead, here are some nutritional guidelines that will help you build a body like The Last Ronin.
Lean Proteins: Being a ninja, constantly moving from building to building, fighting robots and various other aliens as well as training day in and day out, muscle repair will be the biggest key factor for muscle repair and growth. Protein intake should come out to about 0.7-1g per pound of bodyweight. Based on an estimate of 2000-2500 calories, that would come out to about 20-25% of overall intake.
Complex Carbs: Used to fuel intense training sessions.Complex carbs such as sweet potatoes, rice, fruits and vegetables aid in sustainable energy levels for performance.
Healthy Fats: This is essential for maintaining overall health and energy levels. This nutrient also supports joint health which is more than necessary, given the aspect of performance that has been constantly implemented for years.
Hydration: Easily the most important thing for active individuals in general. Water should be the primary beverage, as well as focusing on replenishing the three primary electrolytes (Sodium, Potassium and Magnesium).
Last Ronin Physical Stats
Michelangelo appears to have a much more swole stature standing at 5 '2-’6, weighing in at around 150-180 lbs. Physical abilities include being an expert martial artist, agile and quick, mutant strength, durability as well as weapon proficiency!
**Even if your physical stats don’t match that of The Last Ronin, these training programs can be utilized by anybody of any fitness level. Just always remember, to go at your own pace and build up over time.**
Last Ronin Physique Ranking
Over at Superhero Flex, we came up with a system for physique analysis. We call it the attainability scale.
This system helps us discover the realistic aspects when it comes to a character's physique, and if it is truly 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)
The Last Ronin’s Physique is placed in the Tier 3 category
He is actually the first character in our database that is placed in this category, but it only makes sense.
Even though the classic turtle physique is much leaner, The Last Ronin’s physique is a lot more mature and much beefier, signifying an adult version of the Ninja Turtle.
And with this, comes a physique that looks more mutant-like, which makes sense.
But for the average joe that says he/she wants to build a physique like The Last Ronin, it is definitely not naturally attainable.
Fortunately, any tier physique can still be achieved - just in a more, “inspired way” for the higher rankings.
Here are some Tier 3 physiques we’ve covered at Action Hero Athletics: Greek Kratos, Ryu.
The Last Ronin Abilities:
Here is what we know according to the TMNT Wiki:
Mutant physiology: As a mutant, the Mutagen heightened Michelangelo's physical attributes to considerable extraordinary levels. He possesses strength, speed, reflexes, agility, endurance, recovery speed, and stamina much greater than even the finest human specimen athlete. His mutant abilities has been listed as shown below:
Enhanced strength: Michelangelo's strength is enhanced to levels that are superior to any Olympic-level weightlifter. His punches were sufficient enough to stagger and destroy Foot Cops, as well as superior to any of the Foot Ninja and Foot Elite. His strength is to the point where he was able to match Oroku Hiroto in strength, even when the latter was wearing his armor.
Enhanced speed: Michelangelo's speed is enhanced to levels that are superior to any Olympic-level weightlifter. He was able to quickly make his way through Hiroto's tower, killing many different Foot Ninja while doing so. In his spar against Casey Marie, he moved behind her quickly enough that she did not see him until it was too late.
Enhanced reflexes: Michelangelo's reflexes are beyond that of peak human level, being able to avoid and counter faster than a human could. Using his reflexes, he could swiftly overpower Casey Marie and match Oroku Hiroto in combat.
Enhanced agility: Michelangelo can coordinate his bodily to levels that are beyond then the finest human athlete.
Enhance endurance: Michelangelo has a much higher endurance than the normal human. He did not even seem to tire when invading Hiroto's tower both times and was able to continue to compete against Oroku Hiroto himself.
In a gymbro’s perspective, here is what we need to create The Last Ronin Inspired Workout Plan:
Strength and Conditioning: Being superior to an olympic weightlifter, we definitely have to focus on general strength with standard free weighted gym equipment.
Speed, Agility and endurance: For this portion, we will focus on movements that relate to athletic ability, which will mainly be plyo-based.
Martial Arts Skills: While optional, it still a great resource for overall body movement and self defense!
Now, for what you have all been waiting for.
The Last Ronin Workout!
Warm-Up (5-10 minutes):
Jumping jacks
Arm circles
Leg swings
High knees
Bodyweight squats
Strength Training (45-50 minutes):
Deadlifts: 4 sets x 5 reps
Bench Press: 4 sets x 5 reps
Squats: 4 sets x 6-8 reps
Pull-Ups: 3 sets to failure
Overhead Press: 3 sets x 8-10 reps
Farmers Walk: 3 sets x 50 feet
Speed, Agility, and Endurance (20-25 minutes):
Box Jumps: 3 sets x 10 reps
Agility Ladder Drills: 3 sets x 2 minutes
Sprint Intervals: 5 sets x 100 meters
Burpees: 3 sets x 15 reps
Jump Rope: 3 sets x 2 minutes
Cool Down (5-10 minutes):
Stretching: Focus on major muscle groups - quads, hamstrings, calves, shoulders, and back.
This workout combines heavy compound movements for strength building with plyometric exercises and agility drills for speed, agility, and endurance enhancement. Remember, proper form is crucial for all exercises, and it's essential to listen to your body, adjusting weight and intensity as needed to avoid injury and ensure progression.
Check out some more free workout plans from our Video Game Training Series:
Sonic The Hedgehog | Greek Kratos | Norse Kratos | Jin Kazama | Ghost | Ryu | Nathan Drake
