тренировки с любимым персонажем
I’m the guy who teaches People that fitness doesn’t have to suck. that simple doesn’t mean ineffective. we focus on what matters and train Like Superhumans With the most effective, efficient and sustainable methods available.
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READ THROUGH OUR RECENT CHARACTER INSPIRED WORKOUTS
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About Superhero Jacked
I’m on a mission to help over a million people unleash their inner superhuman.
I have researched over 250 celebrities, athletes and the world’s top performers to study their workouts, daily habits, nutrition, and what makes them tick.
Here’s what I learned:
Fitness doesn’t have to suck. Simple doesn’t mean ineffective.
People tend to overcomplicate things and look for some secret special sauce like The Super Soldier Serum or some magic trick that they think has to be complicated in order to work or expensive to get their hands on.
The answer isn’t sexy, but it’s the truth.
There’s no secret. The secret is that if you focus on what matters the most and really hone in on the things that will make the most change, you can actually unleash your inner superhuman regardless of how much time and money you have and make a lifelong, sustainable change in your life.
My research has now been featured in some of the biggest publications in fitness and nutrition and millions of people around the world utilize my workout routines researched on celebs and inspired by superheroes and anime characters to transform their lives.
Как тренируется Ванпанчмен? Фитнес-челлендж самого сильного персонажа аниме
Аниме «Ванпанчмен» вышло в 2015 году. Оно повествует о супергерое Сайтаме – абсолютно обычном человеке без каких-либо особенных сил. Однако в то же время, по сюжету, он – самый мощный герой во Вселенной, который всего с одного удара может победить кого угодно. Как ему это удалось и сможет ли обычный человек добиться успехов, следуя плану тренировок Сайтамы?
Как Сайтама получил свою силу?
Раньше Сайтама был офисным работником. Его жизнь особо ничем не выделялась. Но с детства он мечтал помогать людям – не ради благодарности или славы, а из добрых побуждений. В один день он решил кардинально изменить свою жизнь и разработал план ежедневных тренировок: 100 отжиманий, 100 упражнений на пресс, 100 приседаний и 10-километровая пробежка. Есть при этом необходимо строго три раза в день. Но самое важное, по словам Сайтамы, – «укреплять разум».
«Поначалу трудно, начинаешь думать, что от одного пропущенного дня не убудет. Чтобы стать сильным, я ежедневно всё выполнял, как бы тяжело мне ни приходилось. Я приседал даже когда тяжесть в ногах была невыносимой. Отжимался, даже когда руки хрустели! Но я продолжал!» – так сам герой рассказывал о том, как ему удалось достичь неимоверной силы. Его тренировки продолжались три года. Однако за такие предельные нагрузки пришлось поплатиться – Сайтама облысел.
Тренируйся 100 дней как Ванпанчмен
С момента выхода аниме нашлось немало людей, которые решили повторить тренировки главного персонажа. Это вылилось в целый челлендж: люди бросают вызов сами себе, а затем делятся результатами в Интернете. Но повторить ошеломляющий успех Сайтамы почти никому не удалось, потому что в целях безопасности блогеры начинали с меньшего количества упражнений.
Ютубер Next Level продержался целых 100 дней. Изначально его целью было просто похудеть, но результаты намного превзошли его ожидания. Во время челленджа он соблюдал особую диету, исключив из рациона сахар, углеводы и жареное. С 60-го дня блогер стал усложнять упражнения, добавив вес и спортивную резинку. По его словам, он продолжит следовать плану тренировок, снизив количество до пяти в неделю.
Мэйн Юсуф, другой блогер, получил травму во время бега, но не остановился. Он решил продолжать до последнего, потому что был уверен, что результат того стоит. На 30 день Мэйн уже без особых усилий мог отжаться 100 раз.
«Этот челлендж закаляет тебя не столько физически, сколько ментально. Сравнивая себя с тем, кем я был до того, как стал тренироваться, я понимаю, что очень сильно изменился. Теперь мне кажется, что я могу достигнуть всего, чего только захочу», – отмечает Юсуф.
Тайлер Оливиа посчитал, что тренироваться каждый день в таком режиме – слишком тяжелое испытание для организма, поэтому выделил два дня в неделю на отдых, а также значительно снизил дистанцию бега. После окончания 100-дневной тренировки, блогер всё же пожалел о том, что внёс изменения в распорядок.
«Я себя уважаю за то, что смог соблюдать это каждый день. Однако сейчас думаю, что осилил бы тренировку в полной мере», – рассказал он подписчикам.
Что снижает эффективность тренировки?
Многие блогеры отметили несколько минусов, которые значительно снижают эффективность такой тренировки.
Отсутствуют упражнения на мышцы спины, предплечья и плечевого пояса. Трапециевидные и широчайшая мышцы нужны для построения равномерного тренированного тела. Если исключить нагрузку на эти группы, можно нарушить баланс и заработать проблему с осанкой или даже получить травму.
Упражнения на пресс. Проработка пресса в стиле Ванпанчмена – наименее удачный вариант. Из-за ежедневной чрезмерной и однообразной нагрузки можно повредить позвоночник. При этом сами мышцы пресса задействуются минимально, что делает это упражнение малоэффективным.
Бег на 10 километров. Поначалу сложно пробежать все 10 километров, поэтому если раньше вы не бегали на большие дистанции, стоит начать с 1-3 километров в день, постепенно увеличивая расстояние.
Даже если немного видоизменить тренировку Сайтамы, результат будет ошеломляющим. Уйдёт большой процент жира, появится мышечная масса, сердце и лёгкие будут работать лучше. Однако самая ценная награда, по мнению тех, кто смог выполнять тренировку 100 дней, – улучшение ментального состояния. Все преграды словно перестают существовать, больше не надо заставлять себя что-либо делать. Поэтому пусть и в облегчённом виде, но всё-таки стоит попробовать челлендж Ванпанчмена, чтобы привести в порядок не только тело, но и разум.
CURRENT THEME: DBZ SAIYAN TRAINING
ANIME THEMED TRANSFORMATION CHALLENGE
A Dozen Different Workouts for Saiyans, Humans, Androids, Freizas, Demons, Namekians, and everything in between!
Start date and length:
novembers 15th, 2021
30 day transformation challenge
The Challenge Starts November 15th but.
Registration Closes on November 16th at 8am EST!
Your Challenge Host/Coach:
Mike AKA SHJ’s Nick Fury
Hey! I’m Mike Romaine.
If you’re new to SHJ you don’t know me, but I’m basically SHJ’s Nick Fury.
The awesome part about SHJ is that I’m right there with you training and coaching as we complete our challenges.
Where you need motivation, guidance, or even a little extra oomph by having someone reach out and keep you going, I’m there for you right with the rest of our hundreds and hundreds of members who are changing their lives every single day.
I have now researched over 500 celebrities and the world’s top performers and helped thousands and thousands of awesome SHJ Army members transform their lives.
We take a sustainable, fun, but extremely efficient and effective approach to fitness using the methods I’ve learned through not only my own research over the years, but also my own testing.
If you’re looking to not only transform your physique, but also sustain it, you’ve come to the right place.
Jiraiya Workout Routine: Train like Naruto’s Godfather!
Last updated on August 1st, 2021 at 07:48 pm
Jiraiya is one of my favorite Naruto characters.
After already seeing Minato this week (and we’ll see a few more as well from Naruto); we’re definitely adding a good handful to our Naruto Inspired Workout Database.
Jiraiya will also be another character that brings us closer to lists showing off both the most popular Naruto characters AND the most powerful.
So, it’s safe to say our Anime Workouts Database is definitely looking better with his company.
Jiraiya Stats:
Real Name: Jiraiya
Height: 6’2
Weight: 192 lbs.
Powers: Yes
Jiraiya is actually quite tall and heavy (well-built) compared to many anime male characters we’ve seen.
Obviously he doesn’t compare to characters like All Might and Endeavor, but the average is much shorter.
Wolverine was the shortest spot among comic characters we’ve seen at 5’3, prior to the Teenage Mutant Ninja Turtles coming in at 5’2, (and Gimli even shorter) – but Damian Wayne (Robin) is only 5’4. Goku isn’t that tall either, though, standing only 5’7, with Miles Morales only an inch above him.
One Punch Man falls in at 5’9 right there with Ryu, Nightwing at 5’10, and then Spider-Man, Daredevil, and Green Arrow coming in around 5’11 and Beast joining them.
We’ve had Superman and Eddie Brock’s Venom at 6’3, and Captain America, Scorpion and Batman at 6’2, and Carnage at 6’1. Thor and Cyborg are towering over them at 6’6, Thanos and King right there with them at 6’7, Bane at 6’8, and Deathstroke right below at 6’5, and Black Manta at 6’4.
Ronan and Sagat are 7’5, and Doomsday came in at 8’10, and I doubt any characters are touching that anytime soon.
But, don’t worry if you’re not the same height or weight range.
We write these routines to be utilized by anyone and everyone.
Jiraiya Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hulk may get something specifically different)**
Every hero needs to still have a good diet.
Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.
You can’t out train your diet, so I want to still give some pillars for nutrition.
You can start by checking out The Nutrition Pillars on the site, but I’ll break down some more information for you guys as well.
Guys like Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Tom Hopper, Benedict Cumberbatch and Terry Crews utilize intermittent fasting (something I use daily as well), Ariana Grande, Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.
It’s all about sustainability.
AND, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.
Which is why our Academy utilizes multiple different Nutrition Classes (Greek Gods, Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, SuperHumans) to allow people to choose what is right for YOU!
Curious where over a hundred celebs fall in their dietary choices ranging from High Protein and Keto to Vegetarian, Vegan and Intermittent Fasting? Want exclusive celeb meal plans? Check this out.
Jiraiya Workout Routine Research
We’ve made it to “the fun part”.
And, if you don’t know by now, I say that every single time we get to the workout routine research section for character workouts.
Starting off with Jiraiya’s Wiki Fandom bio we can gauge a bit about his character before moving into his powers and abilities section.
Jiraiya was one of Konohagakure’s Sannin. Famed as a hermit and pervert of stupendous ninja skill, Jiraiya travelled the world in search of knowledge that would help his friends, the various novels he wrote, and, posthumously, the world in its entirety – knowledge that would be passed on to his godson and final student, Naruto Uzumaki.
So we saw Naruto’s father and godfather back to back.
And both are extremely powerful as well.
Here’s what his Wiki Fandom has to say about his overall powers and abilities:
Jiraiya was an exceptionally powerful shinobi, hailed as one of the greatest ninja of his generation and that Konoha ever produced. His true recognition came during the Second Shinobi World War when proved able to compete against Hanzō and his giant salamander Ibuse, and was dubbed a Sannin. Renowned groups like the Uchiha Clan and Seven Ninja Swordsmen of the Mist paled in comparison. Kisame Hoshigaki viewed Jiraiya as being leagues above himself, while Itachi Uchiha says if he and Jiraiya fought it would be a stalemate, even with assistance. He was offered to become Hokage three times, and would have been offered a fourth one had he lived longer. Kakashi, also among the most powerful shinobi Konoha ever produced, found the idea of Jiraiya being single-handedly defeated absurd. In truth, the assumed Akatsuki leader Nagato openly admitted that he would have lost had Jiraiya prior knowledge of the Six Paths of Pain, which Tobi felt is a major testament to the Sannin’s abilities. Upon death, he became one of the individuals Kabuto Yakushi most wanted to reincarnate for war. Decades later, Jiraiya’s might was still revered as a clone was made of him.
They also continue on to talk about his Chakra and physical prowess:
Jiraiya has chakra reserves large enough to summon Gamabunta and chakra potent enough to use senjutsu. He was masterful with his chakra control, able to perform a Rasengan in both hands at the same time, or even carve messages with his chakra despite it being disrupted. He also was knowledgeable enough of genjutsu to teach others how to break free from it. His raw might is also considerable, able to fling Naruto several metres with a single finger tap. In the anime, he is shown lifting and throwing large boulders, as well as kicking away some of the Giant Multi-Headed Dogs.
Jiraiya was also remarkably resilient, able to withstand a lot of damage before going down. He could survive a full on kick from Might Guy with barely a scratch, and even attacks from summons as big as Gamabunta. Due to this resilience, he has only been brought to the brink of death twice: against Naruto Uzumaki’s Four-Tailed Form and Tsunade’s monster strength, and even Nagato had a difficult time inflicting lethal damage on his old master using the Six Paths of Pain.
So for this one we’re going to be trying to get big and strong like Jiraiya.
Instead of training with calisthenics like we’ve done in the past with a handful of Naruto characters we’re going to be using weight training for both size and strength, and then tack on a day for endurance and/or optional ninja-style training.
Giorno Giovanna Workout Routine: Train like The Most Powerful Jojo Character Ever!
We’ve seen a handful of Jojo’s Bizarre Adventure characters here at SHJ but this week we’re taking it up to another level!
We started with Dio Brando, Jonathan Joestar and Jotaro Kujo and then even worked our way into some other Jojos!
Now I want to even host The Most Powerful Jojo Characters of All Time here at SHJ so we’re going to DEFINITELY need Giorno.
While we’re at it I figure we’ll keep them coming until we can get a mini-database within our larger Anime Workouts Database and even a Workout Placement Quiz for you guys!
Is Giorno one of your favorite Jojo characters?
Giorno Giovanna Stats:
Real Name: Giorno Giovanna
Height: 5’8
Weight: N/A
Anime: Jojo’s Bizarre Adventure
Powers: Yes
Giorno isn’t gigantic like some Jojos and other characters we’ve seen, but that doesn’t stop him from packing a punch.
He’s not one of the biggest male anime characters, but he’s also a bit above the range we’ve been seeing since we’ve had a lot of younger characters show up recently.
Wolverine was the shortest spot among comic characters we’ve seen at 5’3, prior to the Teenage Mutant Ninja Turtles coming in at 5’2, (and Gimli even shorter) – but Damian Wayne (Robin) is only 5’4. Goku isn’t that tall either, though, standing only 5’7, with Miles Morales only an inch above him.
One Punch Man falls in at 5’9 right there with Ryu, Nightwing at 5’10, and then Spider-Man, Daredevil, and Green Arrow coming in around 5’11 and Beast joining them.
We’ve had Superman and Eddie Brock’s Venom at 6’3, and Captain America, Scorpion and Batman at 6’2, and Carnage at 6’1. Thor and Cyborg are towering over them at 6’6, Thanos and King right there with them at 6’7, Bane at 6’8, and Deathstroke right below at 6’5, and Black Manta at 6’4.
Ronan and Sagat are 7’5, and Doomsday came in at 8’10, and I doubt any characters are touching that anytime soon.
But, don’t worry if you’re not the same height or weight range.
We write these routines to be utilized by anyone and everyone.
Giorno Giovanna Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero.**
Every hero needs to still have a good diet.
Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.
You can’t out train your diet, so I want to still give some pillars for nutrition.
You can start by checking out The Nutrition Pillars on the site, but I’ll break down some more information for you guys as well.
Guys like Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Tom Hopper, Benedict Cumberbatch and Terry Crews utilize intermittent fasting (something I use daily as well), Ariana Grande, Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.
It’s all about sustainability.
AND, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.
Which is why our Academy utilizes multiple different Nutrition Classes (Greek Gods, Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, SuperHumans) to allow people to choose what is right for YOU!
Curious where over a hundred celebs fall in their dietary choices ranging from High Protein and Keto to Vegetarian, Vegan and Intermittent Fasting? Want exclusive celeb meal plans? Check this out.
Giorno Giovanna Workout Routine Research
We’ve made it to “the fun part”.
And, if you don’t know by now, I say that every single time we get to the workout routine research section for character workouts.
To get us started with Giorno Giovanna we’re going to be pulling right from his Wiki Fandom page.
Here’s what they start us off with for his initial bio section:
Giorno Giovanna is the protagonist of Part 5 and the fifth JoJo of the JoJo’s Bizarre Adventure series.
Giorno is the illegitimate son of DIO, conceived with Jonathan Joestar’s stolen body. He is introduced as Haruno Shiobana. He speaks of his intention to join the powerful gang Passione and his dream of becoming a “Gang-Star”.
Giorno is a natural-born Stand User wielding the life-giving Gold Experience in battle.
With Giorno added we’ll now have four different Jojo characters here at SHJ and need to really round it out by adding a few more!
We already have:
And now Giorno will be added to the list!
Although Giorno isn’t as massive as some of the other Jojo characters that come before him, it is important to mention that he’s still muscular and we’ll be training with that and his overall power level in mind.
Here’s how they describe his appearance:
Giorno is a teenage boy of average height and slim yet muscular build, far smaller in stature than previous JoJos.
When they move onto his powers and abilities section and start breaking down his Stand: Gold Experience, we begin to get an idea of how powerful he really is.
Here’s how they begin:
Gold Experience is one of the most versatile Stands in the series. It has the ability to create and manipulate life, which Giorno most often uses to produce plants and small animals. Both can be used for a variety of purposes ranging from disguise to tracking origins. As a short-ranged Power-type, it is also capable of unleashing a rapid barrage of punches, which Giorno uses almost exclusively with lethal intent.
They also go on to tell us about Gold Experience Requiem:
Giorno is EXTREMELY powerful.
For this one we’re going to take more of an aesthetic approach while building out his routine – but we’ll also need to understand that he is one of the most powerful characters in the entire series.
We’ll want to get strong, shredded and lean!
Giorno Giovanna Workout Routine
Training Volume:
Explanation:
For this one we’re going to be training with 3 full body days per week and 2 days devoted to either HIIT or endurance work to shred the extra fat.
Want To Upgrade This Workout?
The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.
Giorno Giovanna Workout Routine: Sample Schedule
Monday: Gold Experience Full Body A
Tuesday: Requiem Endurance or HIIT
Wednesday: Gold Experience Full Body B
Thursday: Requiem Endurance or HIIT
Friday: Gold Experience Full Body C
Saturday: Optional Additional Training with Resources
Sunday: Rest Day
Giorno Giovanna Workout Routine: Gold Experience Full Body A
Warm Up:
15-30 Minutes of Varied Cardio
Workout:
Incline Bench Press
Seated Arnold Press
Wide Grip Cable Pulldowns
Tricep Cable Pushdowns
Optional Core Work:
Giorno Giovanna Workout Routine: Requiem Endurance or HIIT
For your endurance or HIIT days you have quite a few options.
You can utilize enforced endurance training that I will program for you based on your fitness level like we do with other workouts here at SHJ…OR you can do 45-60+ minutes of varied cardio (bike, treadmill, elliptical, stairs, row, swim, etc.)…OR you can even use the HIIT resources I’ll provide.
I’ll break it down in that order:
Option One – Run Based on Overall Fitness Level:
Beginner: 1-3 Miles
Intermediate: 3-5 Miles
Advanced: 5+ Miles
Endurance Work Resources:
Option Two – Varied Cardio for 45-60 Minutes:
Split your cardio up however you’d like but complete 45-60+ minutes using:
Option Three – Complete HIIT Training Using SHJ Resources:
Giorno Giovanna Workout Routine: Gold Experience Full Body B
Warm Up:
15-30 Minutes of Varied Cardio
Workout:
Bulgarian Split Squats
Alternating DB Hammer Curls
Tricep Cable Kickbacks
Optional Core Work:
Hanging Knee Raises with Twist
Giorno Giovanna Workout Routine: Requiem Endurance or HIIT
For your endurance or HIIT days you have quite a few options.
You can utilize enforced endurance training that I will program for you based on your fitness level like we do with other workouts here at SHJ…OR you can do 45-60+ minutes of varied cardio (bike, treadmill, elliptical, stairs, row, swim, etc.)…OR you can even use the HIIT resources I’ll provide.
I’ll break it down in that order:
Option One – Run Based on Overall Fitness Level:
Beginner: 1-3 Miles
Intermediate: 3-5 Miles
Advanced: 5+ Miles
Endurance Work Resources:
Option Two – Varied Cardio for 45-60 Minutes:
Split your cardio up however you’d like but complete 45-60+ minutes using:
Option Three – Complete HIIT Training Using SHJ Resources: