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Welcome to Mikasa Ackerman’s workout and diet routine

This is a little bit different, as Mikasa is a fictional character from Attack on Titan. However, my experience as a strength and conditioning coach training martial arts athletes aligns perfectly with Mikasa’s skills.

Luckily, we don’t have to fight titans. But her physical abilities have inspired me to craft a workout program to help you achieve your peak strength, power, speed, and endurance. Meanwhile, our diet plan will bring you limitless energy.

Let’s embrace your inner athlete and build a fighter’s physique with infinite power.

Mikasa Ackerman Current Bio and Stats

Mikasa Ackerman’s character first appeared in the Attack on Titan manga magazine by Hajime Isayama in September 2009. 

The first series anime version was released in Japan on April 6th, 2013 with 25 episodes. Mikasa quickly became one of the most powerful characters in the fictional world.

Ackerman’s character began intense military training at age 15. She also passed the training exam with the highest score, becoming the number one soldier in the 104th Training Corps. 

This is no surprise considering her lean physique with visible six pack abs, toned arms, and deadly powerful legs

In seasons two and three, Mikasa continued to be the central character and a member of the Scout Regiment. She defeated Titans, killed two of her kidnappers, showcased her combat skills (omni-directional mobility gear, sword fight, martial arts), and saved many citizens. She risked her life for her loved ones. 

Yet her journey hasn’t finished. Season four brings us 19-year-old Mikasa in an even more powerful form.

Attack on Titan has achieved several awards, including the Kodansha Manga Award, the Attilio Micheluzzi Award, and the Harvey Award.

  • Age: 19 in series 4 (2023) and 15 in series 3 (2019)
  • Height: 5’7’’ (170 cm)
  • Weight: 150-155 lbs (68-70 kg)
  • Birthday: February 10th
  • Occupation: Military/Survey Corps member
  • Retired/Active: Active

Mikasa Ackerman Workout Fundamentals 

Read More: Carrie Underwood Workout Routine

Ackerman’s extremely toned figure with low body fat comes from her strict and challenging training routine. Still, her training aim is better performance, not aesthetics. She must defeat titans, fight, lift, run, and move constantly without getting tired.

While the series doesn’t specify her workout, we regularly and randomly see her doing sit-ups, pull-ups, shadow boxing, and practicing martial arts. 

Watching her fights, it appears to be a mixture of Muay Thai, kickboxing, and Jiu-Jitsu. Mixed martial arts would cover it all, but you can choose your preference and focus on one.

Knocking down a titan-size opponent is a no-joke skill. Mikasa is blessed with incredible strength, speed, and power.

We see her in different series carrying steel beams that can weigh around 2,600 pounds. She also carries multiple thunder spears and wears heavy ODM gear. This all requires good core, leg, and upper body strength too, along with balance and reaction. 

Not to mention, she chops wood with broken ribs and picks up male humans with ease! 

To be clear, Mikasa’s strength is fictional and unrealistic. In the series, it comes from an experiment of titan science. But this doesn’t mean her workout routine isn’t effective. 

With a little adjustment from an expert like me, you can be powerful, strong, and quick with a lean physique, too.

Mikasa Ackerman Workout Routine

mikasa ackerman workout routine

Our workout routine is based on Mikasa Ackerman’s skills and physical abilities. It’s a more advanced routine with undulating periodization. This means we will alternate daily between strength, power, and speed work, along with martial arts training. 

We will also include an abs workout to get Mikasa’s six pack, so stay tuned!

Strength is the foundation from which all other physical qualities of performance like power, speed, and agility are developed. Without proper strength development, you can’t optimize these qualities.
Therefore, expert periodization and workout planning is essential to avoid injuries and get results. You can’t just lift 200 lbs. without any training history – you need to start with the foundations! If you are a beginner, I advise you to start with one of our beginner celebrity hypertrophy workouts. This can help you build muscle, burn fat, and prevent injuries. Especially when combined with a healthy, balanced diet

Recovery will be also important, where we will practice Tai Chi to improve balance and breathing as an active recovery day, and have a full day off.

Mikasa Ackerman Workout Plan

Here is Mikasa Ackerman’s weekly training schedule:

PowerCardio and Martial artsStrength and AbsMartial ArtsTai ChiSpeedREST

Monday: Power Training

mikasa ackerman's workout routine

PRO TIP: When training for power, you move weight with speed. Use 60-70% of your max weight. The reps are short, the rest is long with full recovery between sets. 

Do not shorten the recovery period, the aim is power not power endurance. Aim for your highest level of effort. 

Kneeling to box jumps4-63-52 minutes
Power clean4-64Up to 4 minutes
Medicine ball chest press throw562 minutes
Sled push3-6 x 20 meters with max speed and effortUp to 4 minutes
Decline Russian twists882 minutes

Tuesday: Cardio and Martial Arts

Cardio optionDuration
Rower, cross trainer, running30-45 minutes with variable speed and incline
Skipping and shadow boxing4-8 x 2 minutes work with 60 seconds rest
Punch bag4-6 x 2 minutes work 60 seconds rest
Hiking outsideDo a long duration hike that you enjoy as an endurance work

Martial Arts: 

Do 20-30 minutes sparring. Choose your favored style, like MMA, Muay Thai, or Brazilian Jiu-Jitsu. These should start as light rounds and move onto mid to high-effort rounds. 

For safety, make sure you follow the instructions of a qualified martial arts coach. 

Wednesday: Strength

Kettlebell swings2-31530 seconds
Deadlift (trap/conventional)4-563 minutes
Bench press482 minutes
Triceps dips3 x as may as you can do with 2 minutes rest between
Goblet squats4101 minute
Cable woodchopper4-68 powerful and heavy reps1 minute
Abs workout:
Oblique crunches
Hanging leg raises
Kick throughs
Dynamic plan
Mountain climbers

  2-3 rounds of 30 seconds on each exercise

Thursday: Martial Arts

Do one hour of technique and drills with a light 10-15 minutes sparring/rolling at the end. 

Brazilian Jiu-Jitsu drillsDuration
Hip escape/shrimping
Bridge with overhead reach
Rolling on the shoulders
Clinge drills
Shooting on the legs
Technical stand up
Bear crawls
Kick throughs
Guard pass drills with a partner

2 rounds of 30 seconds on each exercise

Friday: Tai Chi 

mikasa workout

Saturday: Speed

Parachute sprint or sprint against a resistance band3-6 30 meters5 minutes 
Wall sprint drills4-663 minutes
Single-leg cone hops662 minutes
Skater jumps4-68 aim for distance3 minutes
Hill sprint or sprint intervals:  50 meters fast, 50 meters walk or jog x 5

Mikasa Ackerman Dieting and Food Preferences

Mikasa Ackerman diet preferences

The diet of a soldier who is on the go all the time might not be as healthy as we imagine. That said, there aren’t many scenes that clearly show what Mikasa eats. We do occasionally see her eating soup and bread. 

Sometimes it’s about eating what they find and have time for. 

Of course, with this training program and volume we have stated above, it will be very important to fuel your body. So instead of giving you a few of the meals Mikasa has in the anime series, I will give you a strategy to fuel your workouts and sustain energy.

You should aim the following portion sizes a day of the following food sources: 6 portions of oats/cereals/wholegrains like rice, quinoa, oats ,and bread (wholegrain) a day. These are the number one carb source for our body for energy. 2 portions of fruit and healthy fats. 2 ½ portions of dairy or dairy alternatives. 5 portions of vegetables.2 ½ portions a day lean meat, eggs, or meat alternatives. You can also use our advanced macro and calorie calculator.
Please note, these are general guidelines. You should always consult with a qualified dietitian, especially if you have special dietary requirements or health concerns. 

Here are some of the food preferences a military member like Mikasa may have. 

BreakfastEggs, avocados, or peanut butter on toast, oatmeal, chia pudding, Protein smoothie, granola or muesli
LunchSoup with bread, sandwiches, Salad bowl, tortilla wrap, pasta salad, tuna salad
DinnerStir fry, grilled meat and fish with rice or potatoes, bolognese pasta, penne with mushrooms and chicken
SnackFruit, nuts, protein shake, veggie sticks, chia pudding, cottage cheese, nurture yoghurt with fruit and honey, 

Mikasa Ackerman Diet Plan

Mikasa Ackerman diet plan

Here are three different daily meal options you can try for yourself. To find out and calculate your macro and calorie needs, please use our advanced calorie and macro calculator.

Knowing your required macro and calorie amount may get you results quicker, whether you want to gain muscle or burn fat.

Option 1:

  • Breakfast: Peanut butter and banana on two slices of whole grain toast 
  • Snack 1: Fruit of your choice
  • Lunch: San choy bow (lettuce wraps)
  • Snack 2: Rice cakes and yogurt 
  • Dinner: Grilled fish, Greek style

Option 2: 

  • Breakfast: Oats with berries
  •  Snack 1: Peach smoothie
  •  Lunch: Moroccan chicken salad 
  • Snack 2: Ricotta cheese on whole grain bread 
  • Dinner: Bolognese zucchini spaghetti 

Option 3: 

Mikasa diet plan
  • Breakfast: Homemade granola 
  • Snack 1: Honey Bear smoothie
  • Lunch: Tuna black rice salad
  • Snack 2: Pita triangles with tzatziki
  • Dinner: Stuffed sweet potatoes 

Mikasa Ackerman Supplement Preferences

mikasa training supplements

As a fictional animated character, Mikasa does not take any supplements. However, I advise you to consider a few, especially if you find it difficult to meet your protein needs. 

In addition to protein powder, you can use BCAAs and electrolytes to stay hydrated and support recovery.

Final Thoughts

Mikasa Ackerman’s fighter physique with unlimited strength, power, speed, and endurance are possible with dedication, consistency, and a challenging training routine

While fictional, her character in Attack on Titan inspires a workout routine that truly can bring real-life results. The combination of diet, strength training, power and speed routines, and martial arts workouts are necessary for a lean physique and peak performance. 

Do you want to train like an anime warrior? What part of the diet looks most appealing to you, and what type of martial arts will you train? Share your experience with us in the comments. 

Frequently Asked Questions

How to be as fit as Mikasa?

With consistent training that progresses and challenges you at all times, you can be as fit as Mikasa. This means you need to add high-intensity work, strength training, speed, and power training into your routine

Besides these, you should practice martial arts, which is a fun way to get extremely fit. It will also teach you discipline and self-defense.

What is Mikasa Ackerman workout?

Mikasa Ackerman doesn’t have a set workout routine, but we regularly see her doing pull-ups, sit-ups, and shadow boxing. 

An undulating training program can give you similar physical skills to Mikasa Ackerman’s. This should include jumps, direction change, weight carries, plyometrics, and weight lifting. 

When did Mikasa workout?

We can see some of Mikasa’s training during the special OVA episode, volume 13.

How much does Mikasa weigh?

Depending on the episode, Mikasa weights between 150-154 lbs (68-70 kg).