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Intermediate Yuta Okkotsu

Yuta Okkotsu Training Program

A calisthenics program combining explosive bodyweight strength with real conditioning and core control across three sessions.

View Training Plan Program Overview
9
Weeks
3 days/week
Frequency
Calisthenics
Training Style
30–45 Min
Session
At A Glance

Weekly Schedule

MON
Day 1
Full Body
TUE
Rest
WED
Day 2
Cardio & Conditioning
THU
Rest
FRI
Day 3
Core & Mobility
SAT
Rest
SUN
Rest
3 Training Days 30–45 Min / Session
Equipment
Bench Bodyweight Jump Rope 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 Intermediate

Jujutsu High

View Phase Details

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

3 Workouts In This Phase
Full Body
Monday · 40 min · 3 exercises
Feet-Elevated Push-Up
3 × 12 · 60s restRIR 3
Pull-Up
3 × 8 · 90s restRIR 3
Broad Jump
3 × 6 · 90s rest
Open Full Session
Cardio & Conditioning
Wednesday · 35 min · 3 exercises
Jump Rope
Continuous
1 × 480s
Mountain Climber
3 × 20 · 45s rest
Sprint Intervals
3 × 20s · 90s rest
Open Full Session
Core & Mobility
Friday · 30 min · 3 exercises
Hollow Hold
3 × 30s · 30s rest
Plank
3 × 45s · 45s rest
Side Plank
Each side
3 × 30s · 30s rest
Open Full Session
Phase 2 · Weeks 6–9 Intermediate

Second Year

View Phase Details

Higher density, shorter rest. Target RIR 2.

3 Workouts In This Phase
Full Body
Monday · 45 min · 3 exercises
Feet-Elevated Push-Up
4 × 15 · 45s restRIR 2
Pull-Up
4 × 10 · 75s restRIR 2
Broad Jump
4 × 6 · 75s rest
Open Full Session
Cardio & Conditioning
Wednesday · 40 min · 3 exercises
Jump Rope
Continuous
1 × 600s
Mountain Climber
4 × 25 · 40s rest
Burpee
3 × 12 · 60s restRIR 2
Open Full Session
Core & Mobility
Friday · 35 min · 3 exercises
Hollow Hold
4 × 40s · 30s rest
Plank
4 × 60s · 30s rest
Side Plank
Each side
4 × 40s · 30s rest
Open Full Session
Program Overview

Why This Program Works
Philosophy

Full Body, Cardio & Conditioning, and Core & Mobility.

Physique Goal

Calm, precise, and well-rounded.

Performance Goal

Real explosive bodyweight strength, genuine conditioning, and core stability.

How Progression Works

Bodyweight movements progress via harder variants. Conditioning progresses by density.

This program is inspired by Yuta Okkotsu'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.