All Might Workout Plan - Action Hero Athletics

Imagine possessing the multi-modality performance to have the super strength to lift any and everything, the speed to outrun anyone, and the durability to continue doing it with ease!

This is the essence of All Might, the symbol of peace from My Hero Academia. The performance that All Might embodies has been a fan favorite of the gym nerds for years, and has even carried me through my fitness journey when I was just getting started!

With his One for All quirk, Toshinori Yagi, known as All Might, has the power of being a performance jack of all trades, and quite frankly - master of them all!

In this episode of the Anime Training series, we are going to break down everything that you need to become a more down-to-earth version of All Might. The workout plan will help you maximize every basic physical attribute you hold from your physique to speed, to overall strength, and even more specific performance feats like power output and vo2 max!

This 5-day workout plan will help you mirror the One for All abilities seen in the anime and manga.

Let's begin breaking down everything we need to know starting with the physical stats and ranking.

All Might Physical Stats

Name: Toshinori Yagi

Height: 7'3

Weight: 560lbs

Abilities: One For All

Alright, let's talk about it!

Powers

Strength: All Might's superhuman abilities allow him to move, throw, and carry heavy objects with medium difficulty.
Speed: All Might's speed allows him to move faster than the human eye can track, appearing as a blurry, shadowy figure to people around him.
Agility and Reflexes: Like his strength and his speed, his agility and reflexes are equally as strong, allowing him to dodge various attacks with precision.
Durability: All Might also has a great deal of durability, being able to dish out and take damage for extended periods without tiring!

Physique

All Might has that western, iconic superhero look like Superman!

This is a traditional physique: broad shoulders, big chest, wide back, and extremely defined abdominal muscles. This actually reminds me of a golden-age bodybuilder!

Rather than having the strength and performance of an athlete, his physique is a symbol of reassurance and safety for the people, possessing an extremely bold presence.

But just for some lore… his peak also comes with limitations after suffering an injury that keeps him from performing at his best, with his One for All form being too taxing on his body the more he uses it.

This contrast between his superhero form and his regular form symbolizes the sacrifices he was once willing to make to uphold justice in the world. And even then, he was still able to outperform the top heroes!

All Might Physique Ranking

Over at Action Hero Athletics, we devised a system for physique analysis. We call it the attainability scale.

This system helps us discover the realistic aspects of a character's physique and if it is genuinely 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)

All Might's physique is in the Tier 3 category - Not natty.

All Might Feats

This will be the core of our workout research!

Let's discover some of his most notable feats seen in the manga and anime. Here is what we got according to his wiki:

Strength Feats

Street/city level with the power of his punches
Tanks a blow from Nomu
Punched a Nomu and sent it flying through a roof
Has a far leap distance

Performance Feats

Outspeeds villains in CQC
Crosses 5km in 30 seconds
Wears compressed weights that make him 5% heavier

All Might Workout Principles

This is the part where we discover how to create a workout plan inspired by All Might!

Let's go over some workout principles that will give us some direction into becoming All Might in real life!

Strength Training:

All Might's strength is his most notable attribute throughout the series! If you want to get as big and strong as possible, stick to the basics. Your training should revolve around basic compound lifts that center on the basic movement patterns, like pressing, pulling, squatting, and hinging!

Having the mindset of training movements is a staple of what it means to not only look like All Might but perform like him as well.

How to apply

Just lift: Incorporating heavy lifts and progressive overload into your training will be crucial in building strength and muscle like All Might.
Athletic movements only: For strength training, it will be important to focus on building strength from free weights that enhance your stabilization and movement patterns. Remember, All Might isn't strong in a gym, he's strong in the real world. That's where the real test is placed on his strengths.

Explosiveness and Speed:

All Might's speed and explosiveness are crucial in his ability to overpower and outperform his enemies. To train for explosiveness, plyometric exercises like the box jump, clapping push-ups, and kettlebell swings will help enhance your explosive performance.

These movements will help with your ability to generate force in the fastest time possible, mirroring All Might's striking.

In addition to this, sprinting and lateral movements will help when it comes to gaining speed similar to All Might!

How to apply

Plyometrics exercises: Including plyometric exercises will train your type 2 muscle fibers, the muscle fibers that assist in your ability of power output and short bursts of strength.
Agility Training: Training speed, agility, and quickness, also known as SAQ will enhance your ability to shift from place to place in the most efficient, quickest way possible.

Endurance and Stamina

All Might's ability to receive and dish out damage, and do it for long periods without fumbling is a raw testament to his overall endurance and stamina!

To build this level of stamina, a good way we can test the body's limits is through metabolic conditioning, also known as muscular endurance.

We can train this through high-intensity interval training with body weight, and other athletic exercises!

How to apply:

HIIT Workouts: Do HIIT Workouts 2-3 times per week with bodyweight movements, as well as other athletic accessories like medicine balls, tires, and more!

With these training principles, you can make your workouts effective enough to mirror the abilities of All Might and build a physique similar to him!

How to work out like All Might in Real Life

From a gym bro's perspective, here is what we can get out of an All Might workout program:

All Might's muscular build
All Might's athleticism
All Might's speed and power

All Might's Full Workout breakdown

Workout frequency: 5 days

Training description: This is a hybrid strength plan made for you to build muscle and athleticism like All Might!

Days 1,3 and 5

These workout days will be split into push, pull, and leg days.

I chose a split for this particular workout since the only way to build muscle to its maximum potential is to prioritize recovery - so splitting the muscle groups for each heavy lifting day will allow the muscle group to recover properly.

Another reason I chose PPL over back/bi, chest/tri, and legs is simply because we aren't trying to achieve the bodybuilder look. Just proportionate muscle as well as training to complement athletic training.

Days 2 & 4

These days will be focused on athletic days using kettlebells, landmines, and SAQs.

For these specific days, we will use kettlebells and landmines in one session, and core and explosiveness in another session, prioritizing rotation, anti-rotation, stability, and explosiveness!

If you're interested in fighting like All Might, be sure to check out our anime, superhero, and character martial arts workouts!

All Might Nutritional Practices

These nutritional practices are just about the same for every hero we cover.

This one is for those that want to bulk like All Might!

1. Caloric Surplus

Increase Caloric Intake: To build muscle, consume more calories than you burn. Aim for a caloric surplus of 250-500 calories per day. This ensures that your body has enough energy to support intense training and muscle growth.
Monitor Progress: Adjust your caloric intake based on how your body responds. If you’re not gaining weight, increase your calories slightly. If you’re gaining too much fat, reduce the surplus a bit.

2. Protein Intake

High Protein Diet: Protein is crucial for muscle repair and growth. Aim for 1.0-1.2 grams of protein per pound of body weight (2.2-2.6 grams per kg). For someone looking to bulk like All Might, this typically means consuming 150-200 grams of protein daily, depending on your weight.
Protein Sources: Focus on lean meats (chicken, turkey, lean beef), fish, eggs, dairy products, and plant-based options like tofu, beans, and lentils. Protein shakes can also be beneficial to meet your daily needs.

3. Carbohydrates for Energy and Muscle Growth

Carb-Rich Diet: Carbohydrates are your body’s primary energy source, especially during intense workouts. Aim to consume 2-3 grams of carbohydrates per pound of body weight (4.4-6.6 grams per kg).
Complex Carbs: Prioritize complex carbs such as brown rice, oats, quinoa, whole grains, sweet potatoes, and vegetables to provide sustained energy throughout the day and fuel your workouts.
Pre- and Post-Workout Carbs: Ensure you consume a good portion of your carbs before and after workouts to optimize performance and recovery.

4. Healthy Fats for Hormonal Balance

Include Healthy Fats: Fats are essential for hormone production, which is crucial for muscle growth. Aim to get about 20-30% of your daily calories from healthy fats.
Fat Sources: Incorporate sources of omega-3 and omega-6 fatty acids, such as avocados, nuts, seeds, fatty fish (like salmon), and olive oil.

5. Nutrient Timing and Meal Frequency

Frequent Meals: Eat 4-6 smaller meals throughout the day to keep your metabolism active and provide a constant supply of nutrients to your muscles.
Post-Workout Nutrition: Consume a protein-rich meal with carbs within 30-60 minutes after training to maximize muscle recovery and growth.

6. Hydration

Stay Hydrated: Drink plenty of water throughout the day. Proper hydration supports muscle function, recovery, and overall performance. Aim for at least 3-4 liters of water daily.