Cobra Kai Conditioning

10 Week hybrid training program that is repeatable.

Weeks 1-4 will focus on building muscle with three training sessions. Lower, Upper, and a Functional Full Body. This is also combined with 2 dedicated cardio days to continue building an aerobic base.

After Phase 1 you deload.

Weeks 6-9 focus on explosive power and raw strength. You’ll complete 3 training sessions focusing on Lower, Upper, and Full Body Explosive Power High Intensity Workout. Along with 2 Sprint based Workouts.

Warm Up before Runs:
• Lunge Rotations x10 each side

Warm Up before Resistance Training:
•10 min steady state cardio/incline walk
•Worlds greatest stretch x12/ side
•downward dog to plank stretch x10
•arm circles x30

Double Progression for resistance exercises
Zone 2 endurance runs. Start with 20mins, increase 2-5 mins per week until you reach 45mins

Interval runs: 2min run/ 1 min walk. Start with 8 rounds, slowly go up to 10

Sprint runs: 30 second sprints followed by 2minutes of walking. Start with 6 rounds, move up to 8.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Incline Bench Press (Dumbbell)

Chest Supported Row (Machine)

Lat Pulldown

Skull Crusher (Barbell)

Incline Curl (Dumbbell)

Upper Hypertrophy 

Hip Thrust (Barbell)

Bench Press (Dumbbell)

Pull-Up (Bodyweight)

Seated Hamstring Curl

Full Body Functional Strength

Squat (Barbell)

Trap Bar Deadlift

Lying Leg Curl

Lower Hypertrophy 

Cardio (Zone 2)

Endurance Run

Farmer's Walk (Weighted)

Landmine Twist

Lateral Raise (Dumbbell)

Full Body

Endurance Day

Trapbar High Pull

Broad Jump

Step-Up (Weighted)

Romanian Deadlift (Dumbbell)

Lower Power

Bench Press (Barbell)

Lying Chest Pass Med Ball Throw

Single Arm Landmine Row

Plyo Push up

Upper Power

Sprint

Sprints

Zercher Front-Foot Elevated Split Squat

Landmine Push Press

HIIT Conditioning

Start with 2 minutes running followed by 1 minute walk for recovery 


Interval Run

Interval/Arms/Abs

Endurance Run 

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