A mixed strength and explosive-conditioning program — heavy barbell lifting, real agility work, and genuine active recovery.
Every phase, every session, every exercise — expand a day to see the full prescription.
The full five-day range, establishing technique under real intensity.
Strength & Power, Conditioning & Control, Explosiveness & Speed, Active Recovery, and Full Body Conditioning.
Dense, powerful, and explosive — a fighter's build, not a bodybuilder's.
Real strength on the big compound lifts, genuine carrying strength, and explosive agility.
Barbell lifts use double progression. Agility and jump work use density progression. Target RIR drops from 3 to 2 across the two phases.
This program is inspired by Ohma Tokita's fictional strength and abilities, adapted into realistic, science-based training. Fictional feats aren't achievable — this program targets real, measurable improvements in strength, conditioning, and physique. Results depend on genetics, consistency, nutrition, and recovery, and typically take months, not weeks. Scale every exercise to your own level.