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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.
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.
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
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:
|Power||Cardio and Martial arts||Strength and Abs||Martial Arts||Tai Chi||Speed||REST|
Monday: Power Training
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 jumps||4-6||3-5||2 minutes|
|Power clean||4-6||4||Up to 4 minutes|
|Medicine ball chest press throw||5||6||2 minutes|
|Sled push||3-6 x 20 meters with max speed and effort||Up to 4 minutes|
|Decline Russian twists||8||8||2 minutes|
Tuesday: Cardio and Martial Arts
|Rower, cross trainer, running||30-45 minutes with variable speed and incline|
|Skipping and shadow boxing||4-8 x 2 minutes work with 60 seconds rest|
|Punch bag||4-6 x 2 minutes work 60 seconds rest|
|Hiking outside||Do a long duration hike that you enjoy as an endurance work|
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.
|Kettlebell swings||2-3||15||30 seconds|
|Deadlift (trap/conventional)||4-5||6||3 minutes|
|Bench press||4||8||2 minutes|
|Triceps dips||3 x as may as you can do with 2 minutes rest between|
|Goblet squats||4||10||1 minute|
|Cable woodchopper||4-6||8 powerful and heavy reps||1 minute|
Hanging leg raises
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 drills||Duration|
Bridge with overhead reach
Rolling on the shoulders
Shooting on the legs
Technical stand up
Guard pass drills with a partner
2 rounds of 30 seconds on each exercise
Friday: Tai Chi
|Parachute sprint or sprint against a resistance band||3-6||30 meters||5 minutes|
|Wall sprint drills||4-6||6||3 minutes|
|Single-leg cone hops||6||6||2 minutes|
|Skater jumps||4-6||8 aim for distance||3 minutes|
|Hill sprint or sprint intervals: 50 meters fast, 50 meters walk or jog x 5|
Mikasa Ackerman Dieting and Food 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.
|Breakfast||Eggs, avocados, or peanut butter on toast, oatmeal, chia pudding, Protein smoothie, granola or muesli|
|Lunch||Soup with bread, sandwiches, Salad bowl, tortilla wrap, pasta salad, tuna salad|
|Dinner||Stir fry, grilled meat and fish with rice or potatoes, bolognese pasta, penne with mushrooms and chicken|
|Snack||Fruit, nuts, protein shake, veggie sticks, chia pudding, cottage cheese, nurture yoghurt with fruit and honey,|
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.
- 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
- Breakfast: Oats with berries
- Snack 1: Peach smoothie
- Lunch: Moroccan chicken salad
- Snack 2: Ricotta cheese on whole grain bread
- Dinner: Bolognese zucchini spaghetti
- 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
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.
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).