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Character Blue Lock

Zantetsu Tsurugi

Track Star

A former track athlete with explosive sprint capability applied to football. Tsurugi's program is built around straight-line speed development, lower-body power, and the athletic foundation of a world-class sprinter.

8 Weeks 4 days/week Intermediate Functional Strength
Train Like Zantetsu Tsurugi
Zantetsu Tsurugi
Zantetsu Tsurugi Training Program

Training Progression

01
Intermediate 4 Weeks
Second Selection
02
Intermediate 4 Weeks
Blue Lock Defender
At A Glance

Weekly Schedule

MON
Day 1
Lower Body Strength
TUE
Day 2
Upper Body
WED
Rest
THU
Day 3
Power & Jump Training
FRI
Day 4
Core & Conditioning
SAT
Rest
SUN
Rest
4 Training Days 30–50 Min / Session
Equipment
Barbell Bench Bodyweight Box 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 1–4 Intermediate

Second Selection

View Phase Details

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

4 Workouts In This Phase
Lower Body Strength
Monday · 45 min · 3 exercises
Barbell Back Squat
4 × 8 · 90s restRIR 3
Deadlift
3 × 6 · 120s restRIR 3
Bulgarian Split Squat
3 × 10 each side · 75s restRIR 3
Open Full Session
Upper Body
Tuesday · 40 min · 3 exercises
Bench Press
3 × 8 · 90s restRIR 3
Barbell Row
3 × 8 · 90s restRIR 3
Pull-Up
3 × 8 · 90s restRIR 3
Open Full Session
Power & Jump Training
Thursday · 35 min · 2 exercises
Broad Jump
4 × 6 · 90s rest
Depth Jump
Advanced substitute once landing mechanics are solid
3 × 5 · 90s rest
Open Full Session
Core & Conditioning
Friday · 30 min · 3 exercises
Plank
3 × 45s · 45s rest
Side Plank
Each side
3 × 30s · 30s rest
Sprint Intervals
3 × 20s · 90s rest
Open Full Session
Phase 2 · Weeks 5–8 Intermediate

Blue Lock Defender

View Phase Details

Heavier loads, denser conditioning. Target RIR 2.

4 Workouts In This Phase
Lower Body Strength
Monday · 50 min · 3 exercises
Barbell Back Squat
5 × 6 · 120s restRIR 2
Deadlift
4 × 5 · 150s restRIR 2
Bulgarian Split Squat
4 × 12 each side · 60s restRIR 2
Open Full Session
Upper Body
Tuesday · 45 min · 3 exercises
Bench Press
4 × 6 · 120s restRIR 2
Barbell Row
4 × 6 · 120s restRIR 2
Pull-Up
4 × 10 · 75s restRIR 2
Open Full Session
Power & Jump Training
Thursday · 40 min · 2 exercises
Broad Jump
5 × 6 · 75s rest
Depth Jump
4 × 5 · 75s rest
Open Full Session
Core & Conditioning
Friday · 35 min · 3 exercises
Plank
4 × 60s · 30s rest
Side Plank
Each side
4 × 40s · 30s rest
Sprint Intervals
5 × 20s · 75s rest
Open Full Session
Program Overview

Why This Program Works
Philosophy

Lower Body Strength, Upper Body, Power & Jump Training, and Core & Conditioning.

Physique Goal

Tall, powerful, and dominant in the air.

Performance Goal

Real lower-body strength, genuine vertical jump power, and upper-body strength.

How Progression Works

Compound lifts progress by load. Jump training progresses by density and height.

Training Philosophy

How Zantetsu Tsurugi Trains

Tsurugi trains for real power and aerial dominance — heavy lower-body strength, genuine jump power, and honest upper-body work. Four sessions built for a tall, physical defender.