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Character Naruto Shippuden

Yondaime Raikage

Lightning Speed

The Raikage wrapped himself in lightning chakra and moved faster than anyone could track. His program combines heavy strength work with explosive power development.

9 Weeks 3 days/week Advanced Explosive Power & Speed
Train Like Yondaime Raikage
Yondaime Raikage
Yondaime Raikage Training Program

Training Progression

01
Advanced 5 Weeks
Fourth Hokage Alliance
02
Advanced 4 Weeks
Strongest Shinobi
At A Glance

Weekly Schedule

MON
Day 1
Upper Body & Endurance
TUE
Rest
WED
Day 2
Lower Body & Core
THU
Rest
FRI
Day 3
Speed & Agility
SAT
Rest
SUN
Rest
3 Training Days 35–45 Min / Session
Equipment
Agility Ladder Barbell Barbell or Dumbbell Bench Bodyweight Dumbbell Lat Pulldown Machine Pull-up Bar Track or Open Space
The Complete Plan

Training Plan

Every phase, every session, every exercise — expand a day to see the full prescription.

Phase 1 · Weeks 1–5 Advanced

Fourth Hokage Alliance

View Phase Details

Establishing the base — controlled loads, full recovery (target RIR 3).

3 Workouts In This Phase
Upper Body & Endurance
Monday · 40 min · 3 exercises
Bench Press
4 × 6 · 120s restRIR 3
Lat Pulldown
3 × 10 · 75s restRIR 3
Overhead Press
3 × 8 · 90s restRIR 3
Open Full Session
Lower Body & Core
Wednesday · 40 min · 4 exercises
Goblet Squat
3 × 12 · 75s restRIR 3
Bulgarian Split Squat
3 × 10 each side · 75s restRIR 3
Glute Bridge
3 × 15 · 60s restRIR 3
Hanging Leg Raise
3 × 6 · 75s restRIR 3
Open Full Session
Speed & Agility
Friday · 35 min · 3 exercises
Agility Ladder Drills
4 × 25s · 60s rest
Broad Jump
3 × 6 · 90s rest
Sprint Intervals
4 × 20s · 90s rest
Open Full Session
Phase 2 · Weeks 6–9 Advanced

Strongest Shinobi

View Phase Details

Heavier loads, denser speed work. Target RIR 2.

3 Workouts In This Phase
Upper Body & Endurance
Monday · 45 min · 3 exercises
Bench Press
5 × 5 · 150s restRIR 2
Lat Pulldown
4 × 10 · 75s restRIR 2
Overhead Press
4 × 6 · 120s restRIR 2
Open Full Session
Lower Body & Core
Wednesday · 45 min · 4 exercises
Goblet Squat
4 × 15 · 60s restRIR 2
Bulgarian Split Squat
4 × 12 each side · 60s restRIR 2
Glute Bridge
4 × 20 · 45s restRIR 2
Hanging Leg Raise
4 × 8 · 60s restRIR 2
Open Full Session
Speed & Agility
Friday · 40 min · 4 exercises
Agility Ladder Drills
5 × 30s · 45s rest
Broad Jump
4 × 6 · 75s rest
Sprint Intervals
6 × 20s · 75s rest
Horse Stance Hold
3 × 45s · 60s rest
Open Full Session
Program Overview

Why This Program Works
Philosophy

Upper Body & Endurance, Lower Body & Core, and Speed & Agility.

Physique Goal

Explosive, powerful, and fast.

Performance Goal

Real pressing/pulling strength, genuine hip power, and elite speed.

How Progression Works

Barbell lifts progress by load. Speed work progresses by density and reduced rest.

Training Philosophy

How Yondaime Raikage Trains

The Raikage trains for explosive, lightning-fast power — heavy pressing and pulling strength, real hip power, and genuine speed work. Three sessions, all high-intensity.