Born into the world's deadliest assassin family, Killua's body was shaped through years of brutal conditioning from childhood. His program is built around explosive speed, agility, and the razor-sharp reflexes of someone trained since birth to kill.
Every phase, every session, every exercise — expand a day to see the full prescription.
The full five-day speed/strength split — real effort (target RIR 2 on strength work) while movement quality is established.
Peak volume and density across every session. Target RIR tightens to 1 on strength work.
Speed/Explosive, Upper/Strength, Conditioning & Agility, Explosiveness, and a second Upper/Strength day — five sessions built entirely around producing maximum force in minimum time.
Lean and fast-twitch — built for quickness and reactive power, not size.
Real explosive power (jump height/distance, sprint acceleration) and reactive speed — the ability to produce maximum force in minimum time, repeatedly.
Plyometric and sprint work uses density progression — same or slightly higher output, shorter rest, never sloppy reps chasing volume. The two strength days use rep progression, then swap to a harder unilateral variant once reps stop being a real challenge. RIR is intentionally omitted from every plyometric, sprint, and jump entry in this program — the standard on those movements is maximum quality effort every rep, not a reps-in-reserve buffer.
Killua's defining trait is speed most people simply don't have — the honest real-world translation is a program built entirely around plyometrics, sprint mechanics, and reactive power, with the long rest periods true explosive training actually needs. This isn't a beginner program: every session assumes a real strength base already exists and asks for maximum, high-quality effort on every rep rather than volume.