тренировка как у микасы
Mikasa Ackerman Workout Routine: Train like the Attack on Titan Soldier
Last updated on October 11th, 2021 at 04:52 pm
If you’re an Attack on Titan fan, you probably love Mikasa.
We recently had Tomb Raider on the site last week, and I’m excited to transition into an anime themed week for our character workouts (also having One Punch Man this week as well), while still staying in that realm of a badass soldier-fit woman.
We can pretty much count Lara Croft as being in that category, right?
Mikasa Stats:
Height: 5’6
Weight: 150 lbs
Real Name: Mikasa Ackerman
Powers: No
Mikasa is pretty much average height for ladies we’ve seen (both characters and celebs).
Let’s take a look at where she falls.
Supergirl was our shortest at 5’5 before Wasp came in at 5’4, and we had Wonder Woman come in standing 6’0 tall, and Mystique at 5’10, and Storm 5’11;
But the average height for female celebrities on the site is generally more-so ranging from 5’4-5’6 – and our Black Widow is just above that at 5’7 with Harley Quinn.
But don’t worry, either way.
Not only are these routines for all shapes and sizes – they also work for both men and women – regardless of the gender of the hero!
Mikasa Ackerman 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 Hugh Jackman and Terry Crews utilize intermittent fasting daily, and I also use it myself in conjunction with cyclical ketosis.
That being said, I also recommend tracking and paying attention to protein intake.
BUT, 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 (Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, Superhumans) to allow people to choose what is right for YOU!
Oh, and if you’re down with calorie counting instead, that’s always an option as well. It’s just important to be aware of specific rules and precision while counting.
Mikasa Ackerman Workout Routine Research
Mikasa is a badass.
I’ve told you this already, and if you’ve seen Attack on Titan, you already know for yourself.
That being said, this is the part where I tell you about it so we can break down the “how” and “why” of the formatting of our routine.
Right off the bat it’s good to acknowledge that Mikasa is a soldier, and one without powers.
But, that doesn’t mean her abilities are lacking in any way.
She can get the job done.
One thing the Attack on Titan Wiki tells us about her physical appearance is this:
Her body has been depicted as extremely well-toned, with little, if any, in the way of body fat along with muscles lined throughout her arms, legs, and abs.
And they continue to talk about her superior ability as a soldier here:
After the events of the Wall Maria’s destruction, the government’s desperate attempt to reclaim the lands using the refugees leads to nothing but more casualties. This prompts Mikasa, Eren, and Armin enroll with the army and become members of the 104th Training Corps.
During their training, Mikasa helps Eren as much as she can as he initially fails to grasp the basics of the vertical maneuvering equipment. They manage to pass the qualifying tests, Mikasa quickly proving her skills and is praised as one of the best trainees in military history. At one point, Mikasa asks Annie Leonhart, a fellow trainee with exceptional skill, to teach her a self-defense technique that she was teaching Eren, which eventually calls for a bet with the 104th Training Corps to see who is the stronger fighter. At the 104th Training Corps’ graduation, she is ranked first in the class.
So we have a lot to live up to on this one!
The Mikasa Ackerman Workout
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Video Walkthrough:
Dem. Abs.
Real talk. We’re building abs today. We’re building power today. We’re building lean, mean muscle mass for slicing apart titans and flipping through the air on crazy pneumatic mobility gear. So, our goal with our strength workout is going to be packing as much strength, mobility, and proprioception development into our body as possible. There’s going to be lots of bodyweight stuff, plyometrics, and, of course, core work. Before we jump in, let’s get the basics out of the way:
General Nutrition Info:
Lose Weight, Burn Fat:
Build Muscle, Bulk Up:
Before and After Workout Programs:
Note: This workout is designed to easily plug into the RPG Fitness workout system.
Strength:
Equipment Required:
Style: Station – Perform all sets of an exercise before moving on to the next exercise. Rest 1-3 minutes between sets.
Level 1 (Beginner):
3×5-10 Kneeling Push Ups
3×5-10 Bodyweight Squats
3×3-5 Chair-Assisted Pull Ups
3×5-10 Hanging Knee Raises
3×5-10 second Planks
Level 2 (Intermediate):
5×3-5 Push Ups
5×5-10 Bodyweight Squats
5×5-10 Chair-Assisted Pull Ups
5×5-10 Hanging Leg Raises
5×10-20 second Planks
Level 3 (Advanced):
5×5-10 Push Ups
5×5-10 Chair-Assisted Pistol Squats
5×3-5 Pull Ups
5×5-10 Kneeling Ab Wheel Rollouts
5×3-5 Side Oblique Crunches
5×20-30 second Planks
Level 4 (Scout):
5×5-10 Push Ups
5×5-10 Pistol Squats
5×5-10 Pull Ups
5×5-10 Standing Ab Wheel Rollouts
5×5-10 Side Oblique Crunches
5×30-60 second Planks
Strength Notes:
Core, core, core, core. We have to remember that when piloting the omni-directional mobility gear, the most IMPORTANT THING is the ability to change where your hips are facing and how your body is oriented in mid-air. The pulleys pull from the hips (not like you’re swinging on your arms), so being able to hold your body rigid is important, too (hence the planks.) Rollouts and oblique crunches handle concentric motion for your abs AND your obliques. The push/pull/squat combo builds upper body strength and resilience for wielding blades and other weapons, but they’re definitely secondary to building a solid core.
Cardio
Equipment Required:
Jump Rope
Heavy Bag
Sledge Hammer
Tire (or something else to hit with the hammer)
Level 1 (Beginner):
3×1:30 Bag Work (rest 1 min between each round)
3×1:00 Sledgehammer Slams (rest 1 min between each round)
3×2:00 Jumping Rope (rest 1 min between each round)
Level 2 (Intermediate):
3×2:00 Bag Work (rest 1 min between each round)
3×1:30 Sledgehammer Slams (rest 1 min between each round)
3×3:00 Jumping Rope (rest 1 min between each round)
Level 3 (Advanced):
3×2:30 Bag Work (rest 1 min between each round)
3×2:00 Sledgehammer Slams (rest 1 min between each round)
3×4:00 Jumping Rope (rest 1 min between each round)
Level 4 (Scout):
5×3:00 Bag Work (rest 1 min between each round)
5×3:00 Sledgehammer Slams (rest 1 min between each round)
3×5:00 Jumping Rope (rest 1 min between each round)
Cardio Notes:
Mikasa is a fighter, first and foremost. It’s important to remember that she DOESN’T need ODM gear to kick ass. She’s just fine beating people up with her fists. Additionally, most of her overland transport involves either horses or ODM gear, so running isn’t super important for her fitness level. Instead, we sub in sledgehammer work which builds more core strength, as well as upper body conditioning, and then jumping rope for general cardiovascular fitness as well as calf strength for kicking off walls mid-swing.
Schedule:
Day 1: Strength
Day 2: Cardio
Day 3: Strength
Day 4: Rest
Day 5: Strength
Day 6: Cardio
Day 7: Rest
Schedule Notes:
Standard schedule. Feel free to throw in an extra cardio session on day 4 if you’re feeling up to it!
That’s it for the Mikasa Ackerman workout! Hope you enjoy it! Make sure to join us over in RPG FitGroup to keep us posted on your progress! I’ll see you again on Monday with The Ackerman Factor. Live boldly, change the world, and continue to be awesome!