Full Demon Slayer Hashira Training Workout For MMA
Not many anime get me hyped up for a workout like Demon Slayer. Whether it be because of its intense fights, epic soundtrack or insane workout routines, it always succeeds in getting my adrenaline pumping.
Ever since I finished the manga, the Hashira training arc has been one of my favourite arcs. It made me wonder if I could adapt their routine for a more MMA centric workout. And so that's exactly what I did. Here is a 6-day workout that you can use for your MMA conditioning. These workouts are not too time consuming so if you want to do more, definitely consider using these to supplement your current routine.
Each workout will be based off of each training session we see the demon slayers go through, starting with Uzui's stamina training, and finishing with Himejima's brutal strength training. Some exercises will have different difficulties based on what you think you are able to do. Don't let that stop you from aiming higher though! If you find that the hardest difficulty is still too easy, please adapt the exercises to a more challenging level. If an exercise does not have a difficulty, it is to be done by everyone at an intensity they find appropriate.
This routine does not require a partner, but I will sometimes put in more fitting alternative exercises if you do have someone you can train or spar with. If you do spar, please make sure that you have all of the appropriate sparring gear and try to stay technical. The goal is to get better, not kill each other -_-.
Last thing, I will give some alternative exercises for those of you that do not have easy access to certain equipment. However, you will likely find it easier and more effective if you follow this routine as strictly as you can.
Day 1 - Sound Hashira (Stamina Training)
Starting with Uzui's training, we have basic stamina training. Any of you that regularly train will know just how integral stamina is. Honestly, it might even be the most important aspect of a fighter. A fighter with average technique and a huge gas tank can easily overwhelm a more skilled fighter when they run out of energy.
Additionally, if you are actively competing, think of how scary it is to reach your last round and seeing your opponent moving like they're just getting started. We want to turn you into that terrifying adversary. So get your running shoes ready 😸!
Workout 1: Jogging
500m warm-up (low intensity)
Beginner - 2.5km (normal intensity) + 500m (as fast as you can go until you finish)
Intermediate - 5.5km (normal intensity) + 500m (as fast as you can go until you finish)
Advanced - 8.5km (normal intensity) + 500m (as fast as you can go until you finish)
500m cooldown (walking/low intensity)
Day 2 - Mist Hashira (Quick Movement Training)
This section is all about speed. More specifically, making those strikes lighting fast. Your opponent can't counter what they can't see! This is especially annoying in MMA since the gloves are so much lighter than most other combat sports, such as Boxing or Muay Thai. Try not to focus too much on power, we just want to make sure our punches and kicks are quick. Don't get lazy and be mindful of whether you are dropping your guard. We need both speed and technique! This exercise will not have different difficulties, you will need to adjust your speed to be as quick as you can without sacrificing form.
Workout 1: Sprinting Speed
Interval sprinting
300m warm up (light jogging)
Alternate 10x between 100m (sprinting) and 100m (normal jogging)
200m cool down (light jogging)
This should total to 2.5km
Workout 2: Striking Speed
3 x 2 minute rounds - speedbag
3 x 3 minute rounds - punching bag
Workout 2 Alternative (If you only have a punching bag):
5 x 3 minute rounds - punching bag
Workout 2 Alternative (If you have neither):
5 x 3 minute rounds - shadow boxing
Workout 3: Explosive Power
Beginner - 4 x 5 explosive push ups, jump squats and burpees
Intermediate - 4 x 12 explosive push ups, jump squats and burpees
Advanced - 4 x 20 explosive push ups, jump squats and burpees
Day 3 - Love Hashira (Footwork And Flexibility Training)
Now, in the manga, Kanroji makes Tanjiro and the other demon slayers wear leotards and dance to music. Don't worry, I won't ask that much of you. We will be doing skipping instead to work on our footwork!
The other part is the hellish flexibility training. To be honest, you should really be stretching at the beginning and at the end of each session. Not only does this help you land those high kicks, but it works wonders for preventing injuries.
Any athlete knows the horrible feeling of having to sit out when you could be at the gym. So let's try to not let that happen! Please consider adding these flexibility routines to the other days. We will focus on dynamic stretching before we start and finish with static stretching.
Warning! Be careful with stretching. Discomfort is necessary to improve but if you feel too much discomfort or pain, stop pushing so hard. This can lead to excessive soreness or injury. Speaking from experience 😢.
Workout 1: Dynamic Stretching
10 x both legs - hold onto a solid surface. Face parallel to the wall and swing your leg in front of you and behind you as high as you can.
10 x both legs - hold onto a solid surface. Face the wall and swing your leg from side to side.
10 x both feet - with your legs straight, bend down to tap your toes and bounce back to a more upright position. If you can't reach, just go as low as you feel comfortable.
20 x both legs - teeps/push kicks
1 x 1 minute for each direction - roll your shoulders backwards and forwards
Workout 2: Skipping
Beginner - (Take 1.5 minute breaks in between rounds)
1 x 3 minute round (low intensity)
2 x 3 minute rounds - (normal intensity)
1 x 3 minute round - (high intensity)
Intermediate - (Take 1 minute breaks in between rounds)
1 x 3 minute round - (low intensity)
3 x 3 minute rounds - (normal intensity)
1 x 3 minute round - (high intensity)
Advanced - (Take 30 second breaks in between rounds)
1 x 3 minute round - (low intensity)
4 x 3 minute rounds - (normal intensity)
2 x 3 minute round - (high intensity)
Workout 3: Static Stretching
3 x 30 seconds - butterfly stretch
2 x 30 seconds (both sides) - pigeon stretch
2 x 30 seconds (both sides) - holding your ankle, try to bring your heel to your bottom. Keep your knees close together and your hips forward. You can hold onto something for balance if needed.
2 x 30 seconds (both sides) - pull your knees into chest
2 x 30 seconds (both sides) - bring your arm across your chest and use your other arm to keep pressure on your elbow.
2 x 30 seconds - from standing, touch your toes. If you cannot reach, go as low as you can reach.
Day 4 - Serpent Hashira (Accuracy Training)
In the manga, this is actually the Sword Skill Revision section. As much as you may want to start using swords in MMA, I don't think they are going to be added to the ruleset any time soon. That's probably for the best anyway😌.
Instead, we are going to be working on our accuracy. It's all good and well throwing rapid, knockout punches and devastating kicks that could snap bones. But what use is that if you're not landing them? And even if we are, we want to make sure we are hitting them where it really hurts. Think about when you are aiming for their chin or liver. These small adjustments can make more of a difference than you might think.
Workout 1: Double End Bag
3 x 3 minute rounds
Alternative/Additional Workout 1 (if you do not have a double end bag): String punching
This exercise will sound strange but I promise the results are surprising. Tie a knot at the end of a string and attach the string to the ceiling. The knot should hang at about your chin level. Try to punch it lightly while it moves around.
3 x 3 minute rounds
Workout 2: Padwork (if you have a training partner)
Remember that we are focusing on making your shots are landing cleanly!
(1 minute break in between rounds for every difficulty)
Beginner - 3 x 3 minute rounds
Intermediate - 4 x 3 minute rounds
Advanced - 5 x 3 minute rounds
Alternative Workout 2: Bagwork
You can stick small pieces of tape on the bag in places which you would normally aim for. E.g. chin, liver, solar plexus etc.
Beginner - 3 x 3 minute rounds
Intermediate - 4 x 3 minute rounds
Advanced - 5 x 3 minute rounds
Day 5 - Wind Hashira (Sparring Training)
Unfortunately, we don't get to see Tanjiro train with Sanemi. But we do know that it involves intense contact sparring.
Workout 1: Sparring (If you have one or more training partners)
Reminder: only spar as hard as you are both comfortable with 😾.
Beginner - 4 x 3 minute rounds
Intermediate - 6 x 3 minute rounds
Advanced - 8 x 3 minute rounds
Alternative Workout 1 (if you do not have training partners): Heavy Powershot Bagwork
1 x 3 minute round (normal intensity)
Beginner - 5 x 30 second rounds (ALL-OUT) with 30 second rests
Intermediate - 7 x 30 second rounds (ALL-OUT) with 30 second rests
Advanced - 10 x 30 second rounds (ALL-OUT) with 30 second rests
Day 6 - Stone Hashira (Strength Training)
Finally, we have Himejima's hellish strength training. Strength is a vital aspect of MMA, especially for grapplers. While it may not be particularly feasible for you to carry whole logs or push boulders through villages, I think these exercises should stimulate the muscles you need for it. The focus will be our chest, leg and core muscles. While these muscles are essential for grapplers, it will also give us more power in out strikes.
Workout 1: Pushing Strength
3 x 10 Barbell Chest Press
3 x 10 Incline Dumbell Press
Alternative Workout 1:
Beginner - 3 x 20 knee pushups
Intermediate - 3 x 10 pushups
Advanced - 3 x 25 pushups
Workout 2: Leg Strength
3 x 10 barbell squats
3 x 10 goblin squats
3 x 10 weighted lunges
Alternative Workout 2:
Beginner - 3 x 10 squats
3 x 10 lunges
Intermediate - 4 x 25 squats
4 x 25 lunges
Advanced - 4 x 50 squats
4 x 50 lunges
Workout 3: Core Strength
Beginner - 30 sit ups
30 crunches
50 russian twists
Intermediate - 50 sit ups
50 crunches
80 russian twists
Advanced - 100 sit ups
100 crunches
160 russian twists
Day 7 - Rest day!
Good job on getting through the whole week! You now get your well deserved break 🐱.
