Going Beyond with Plus Ultra: The Ultimate Deku Workout
In this article, we’ll explore the exciting world of anime-inspired workouts by focusing on one of the most iconic characters from “My Hero Academia,” Izuku Midoriya, also known as Deku. We’ll delve into the concept of “Plus Ultra” and how it can be applied to your fitness routine. Get ready to unleash your inner hero as we embark on this fitness journey.
Physique
Height: 166 cm
Weight: 64 kg
BMI
Deku’s BMI is 23.75, indicating that he falls into the “Normal Weight” category.
BMR
Deku’s estimated BMR is 1637.5 calories per day. This represents the calories his body needs to maintain basic functions at rest.
TDEE
which accounts for Deku’s activity level, is approximately 2533 calories per day. This is the total number of calories he needs to maintain his current weight and activity level.
Workout
Monday: One For All Power Training
Focus on building strength with squats, deadlifts, bench presses, and upper body exercises like pull-ups and push-ups.
Squats: 4 sets of 8-10 reps
Deadlifts: 4 sets of 8-10 reps
Bench Press: 4 sets of 8-10 reps
Pull-Ups: 3 sets of failure
Push-Ups: 3 sets of 15 reps
Tuesday: Full Cowl Speed and Agility Training
Enhance your speed and agility with sprint intervals, ladder drills, explosive box jumps, and lateral bounds.
Sprint Intervals: 8 rounds of 30 seconds sprinting followed by 30 seconds rest
Agility Ladder Drills: 10 minutes of various ladder drills
Box Jumps: 3 sets of 10 reps
Lateral Bounds: 3 sets of 10 reps each side
Wednesday: Heroic Endurance Challenge
Improve your endurance through running, cardio-intensive jumping jacks, burpees, and mountain climbers.
Running: 30-45 minutes at a moderate pace
Jumping Jacks: 3 sets of 1-minute
Burpees: 3 sets of 15 reps
Mountain Climbers: 3 sets of 30 seconds
Thursday: Flexibility and Mobility for Heroics
Enhance flexibility and mobility with dynamic stretching, yoga or Pilates, and foam rolling for muscle recovery.
Dynamic Stretching: 10 minutes of leg swings, arm circles, and torso twists
Yoga or Pilates: 30-45 minutes focusing on flexibility and mobility
Foam Rolling: Spend 10-15 minutes targeting major muscle groups
Friday: One For All Power Training (Similar to Monday)
Continue building strength with squats, deadlifts, bench presses, and upper body exercises like pull-ups and push-ups.
Squats: 4 sets of 8-10 reps
Deadlifts: 4 sets of 8-10 reps
Bench Press: 4 sets of 8-10 reps
Pull-Ups: 3 sets of as many reps as possible
Push-Ups: 3 sets of 15 reps
Saturday: Full Cowl Speed and Agility Training (Similar to Tuesday)
Maintain speed and agility with sprint intervals, ladder drills, explosive box jumps, and lateral bounds.
Sprint Intervals: 8 rounds of 30 seconds sprinting followed by 30 seconds rest
Agility Ladder Drills: 10 minutes of various ladder drills
Box Jumps: 3 sets of 10 reps
Lateral Bounds: 3 sets of 10 reps each side
Sunday: Rest and Recovery
Allow your body to rest and recover to optimize performance and prevent overtraining.