Quick Message

It’s been a while. I’ve been gone for a bit, but I caught the flu. The worst part about getting the flu is that I couldn’t do much, including working out and writing this blog. But now I am back. Obviously, there’s much work to be done. So….without further ado…WELCOME TO THE FIRST TRAINING ARC!!!!!

Chosen Character

Before we begin anything, we must discuss which character’s training we will undergo. And our chosen anime character is. . . Toji Fushiguro from JJK!!!

Physical Stats

• Height: 6’1
• Weight: 190lbs
• Abilities: Heavenly Restriction

Train Like The Sorcerer Killer: Toji Fushiguro Workout

Physical Attributes

To get an idea of the type of workout, we must look into Toji’s physical attributes:

• Speed: Exceptional
• Strength: Superhuman
• Agility: Peak
• Endurance: Elite

Training Philosophy

Toji’s physical prowess comes from a perfect blend of explosive power, lightning speed, and combat conditioning. This program builds all three elements through specialized training days, emphasizing constant movement and quick recovery – just like Toji’s fighting style.

Speed and Agility

One of Toji’s most notable attributes is his superhuman speed and agility. Now, I can’t promise superhuman-like speed that makes you invisible to the human eye, but we can always get to something close. And if all else fails, use your imagination lol.

Toji’s speed and agility training should involve:

• Explosive movements
• Sprint Training
• Plyometric exercises
• Quick directional changes

Dynamic Warmup

All great workouts should start with a great warmup. For Toji’s Training, here’s what we can do:

• High knees: 2 x 20 meters
• Butt kicks: 2 x 20 meters
• Lateral shuffles: 2 x 20 meters each side
• A-skips: 2 x 20 meters
• Dynamic stretching sequence

In total, this should take around 15 minutes to do so. Great way to loosen up and get you ready for the big workout.

Sprint Work

This particular section focuses on two aspects, acceleration focus and direction changes. Here’s what you can do for both:

Acceleration Focus:

• 10m sprints x 6 sets (full recovery between sets)
• 20m sprints x 4 sets (full recovery)
• Flying 10s: 20m run-in + 10m max sprint x 4

Direction Changes:

• T-drill: 4 sets (focus on sharp turns)
• 5-10-5 drill: 4 sets
• Box drill with directional changes: 4 sets

This should be a total of 30 minutes

Plyometric Training

• Box jumps: 4 x 6 (explosive height focus)
• Depth jumps: 3 x 5 (minimal ground contact)
• Lateral bounds: 3 x 5 each side
• Split jumps: 3 x 8 each leg

This should take around 20 minutes to complete

Strength and Power

Among other things, Toji is highly recognized for his outstanding strength and sheer power feats. I mean, this is the same man who was able to take down two S-Class Sorcerers without even having Jujutsu. I mean, he also traumatized two teenagers, but that’s beside the point. Feel free to do that part on your own time. Let’s look into how you can achieve these same goals.

Toji’s strength and power should focus on:

• Primary movements
• Power development
• Combat conditioning
• Functional strength

Primary Movements

This will focus on three sections:

• Trap Bar Deadlift
• Front Squat
• Weighted Pullups

Trap Bar Deadlifts:

• 3 warm-up sets
• 5 x 3 @ 80-85% 1RM (explosive concentric)

Front Squats:

• 2 warm-up sets
• 4 x 5 @ 75-80% 1RM (focus on speed)

Weighted Pullups:

• 4 x 6-8 (controlled eccentric)

Power Development

This section will just focus on two:

• Clean pulls
• Medicine Ball Workouts

Clean Pulls:

• 4 x 3 (focus on explosive triple extension)

Medicine Ball Workout:

• Rotational throws: 3 x 5 each side
• Overhead throws: 3 x 5
• Chest throws: 3 x 5

Combat Conditioning

Last but certainly not least, Toji’s fighting abilities. Again, he could take down two S-Class Sorcerers without using cursed techniques. Not a single speck of Jujutsu was used, and he managed to give both Gojo and Suguru lasting PTSD. Once again, I don’t encourage you to do the same but go crazy.

Combat conditioning is (at least to me) a more challenging and demanding feat. But I encourage everyone to try. If not, you’re totally free to just work on speed and strength. But then again, you never know when you’ll need to pull out your Heavenly Restriction. This will require:

• Combat HIIT Circuits
• Movement Drills

Combat HIIT Circuits:

Complete 3 rounds of:

• Shadow boxing: 60 seconds
• Burpee to sprawl: 45 seconds
• Mountain climbers: 45 seconds
• Battle rope waves: 30 seconds
• Rest: 90 seconds between rounds

Movement Drills:

Two things to focus on: Agility Ladder and Mobility Flow

Agility Ladder:

• In-out pattern: 3 sets
• Lateral movement: 3 sets
• High knee weave: 3 sets

Mobility Flow:

• Hip opener sequence
• Shoulder mobility work
• Dynamic stretching

Recovery Protocol

With every workout comes guides as to what you should do when resting. Here is what you can do:

Immediate Post-Training:

• 10-15 minute cool-down
• Light stretching
• Protein intake within 30 minutes
• Hydration: 500ml minimum

Rest Day Activities:

• Light mobility work
• Foam rolling
• 20-minute walk
• Contrast shower therapy

Weekly Training Split

Day 1 & 4: Speed and Agility

Day 2 & 5: Strength and Power

Day 3 & 6: Combat and Conditioning

Nutrition Focus

• High protein intake (1.8-2g/kg)
• Complex carbs for energy
• Essential fats for recovery
• Hydration: 1 gallon daily minimum