Last updated on October 10th, 2020 at 02:01 pm
Let’s just be honest: Cobra Kai is the coolest thing since sliced bread right now and we all want a piece of the action.
So whether you’re here to train like Miguel, Robby, Sam, or even Hawk: I got you covered!
We’ve had our fair share of mixed martial arts themed workout routines that I continue to share as resources to our other awesome workouts, but this one will definitely be fun.
This one is a bit different than we’re used to being that we’re technically building it off the entire show and working around preparing our bodies to step into the ring with either Johnny or Daniel.
For that reason I’ll be skipping our usual stat comparison and working right into our nutrition information.
Oh, we’ll be revolving this one around the students, but don’t worry, William Zakba and his Johnny workout are coming to Superhero Jacked as well!
Take The SHJ Program Quiz and find the perfect program for YOU.
Cobra Kai Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hulk may get something specifically different)**
Every hero needs to still have a good diet.
Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.
You can’t out train your diet, so I want to still give some pillars for nutrition.
You can start by checking out The Nutrition Pillars on the site, but I’ll break down some more information for you guys as well.
Guys like Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Tom Hopper, Benedict Cumberbatch and Terry Crews utilize intermittent fasting (something I use daily as well), Ariana Grande, Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.
It’s all about sustainability.
AND, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.
Which is why our Academy utilizes multiple different Nutrition Classes (Greek Gods, Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, SuperHumans) to allow people to choose what is right for YOU!
Curious where over a hundred celebs fall in their dietary choices ranging from High Protein and Keto to Vegetarian, Vegan and Intermittent Fasting? Want exclusive celeb meal plans? Check this out.
Take The Free Workout Placement Quiz and find the best free workout for you.
Cobra Kai Workout Routine Research
We’ve made it to “the fun part”.
And, if you don’t know by now, I say that every single time we get to the workout routine research section for character workouts.
This one is a bit different, but I still want to break it down with some research for those of you who are new to Cobra Kai.
Here’s what our Cobra Kai Wiki Fandom has to tell us about it:
Cobra Kai is an American comedy-drama web television series based on The Karate Kid film series created by Robert Mark Kamen that premiered on May 2, 2018 on YouTube Red. The television series takes place 34 years after the original film and follows the reopening of the Cobra Kai karate dojo by Johnny Lawrence and the rekindling of his old rivalry with Daniel LaRusso. The series was created by Jon Hurwitz, Hayden Schlossberg, and Josh Heald and stars Ralph Macchio and William Zabka, reprising their roles as Daniel LaRusso and Johnny Lawrence from the films respectively.
On May 10, 2018, it was announced that the series had been renewed for a second season of ten episodes that premiered in 2019. On May 2, 2019, YouTube renewed the series for a third season and on June 22, 2020, it will move to Netflix with the first two seasons being available on August 28, 2020, and a third sometime in 2021.
I’ll be honest: I didn’t start watching until it moved to Netflix.
But, if you’re a Karate Kid fan like I am, once you started watching you couldn’t stop, am I right?
I know that was already a bit chunk of information, but I need to give you one more section from the official Wiki Fandom to really make sense of what we’re working with here:
Set 34 years after the events of the 1984 All Valley Karate Tournament, when a down-and-out Johnny Lawrence seeks redemption by reopening the infamous Cobra Kai karate dojo. The move reignites his rivalry with a now successful Daniel LaRusso, who has been struggling to maintain balance in his life without the guidance of his now-deceased mentor Mr. Miyagi. The show is about two men addressing past demons and present frustrations the only way they know how: through karate.”
Okay, the important part there is the All Valley Karate Tournament.
We see this make an appearance in both The Karate Kid movies and Cobra Kai.
So what does this mean?
This means we’re training to become a Karate Champion!
And, the best way to do that is to train like one….!
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Cobra Kai Inspired Workout Routine
Training Volume:
One Workout To Be Repeated
Explanation:
For this one we’re going to be training like Tom Scott, an Olympic Karate Champion!
We’re lucky enough to have a variation of his training that he shared with Men’s Health to put to the test!
Want To Upgrade This Workout?
The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.
Tom Scott’s Olympic Karate Workout
Triset 1 – 3 rounds
1A. Band Resisted Trap Bar Deadlift – 3 sets of 5 reps
1B. Depth Drop to Explosive Hurdle – 3 sets of 6 reps
1C. Pallof Press with Overhead Lift – 3 sets of 8 reps
Triset 2 – 3 rounds
2A. Sandbag Lunge with Rotation – 3 sets of 8 reps
2B. Band-Resisted Inverted Row – 3 sets of 8 reps
2C. Bear Crawl Sandbag Tug – 3 sets of 8 reps
Triset 3 – 3 rounds
3A. Band Resisted Pushup – 3 sets of 8 reps
3B. Med Ball Throw Sequence – 3 sets of 5 reps
3C. Band-Resisted Knee Drive – 3 sets of 8 reps
Conditioning – 3 rounds
4A. Assault Bike – 3 rounds of 1 minute, scaled intensity
4B. Karate Movements – 3 rounds of 1 minute
Cobra Kai Inspired Workout Routine: Example MMA Training Schedule
Being that the above training schedule is pretty intense, I also wanted to give you guys an idea of another training schedule we’ve seen that was extremely intense in preparation for MMA.
Ironically enough it was for Jonny Lee Miller (ironic because it’s Jonny!). Miller completed this schedule 5-6 days a week to prepare for his fight:
Jonny Lee Miller Workout: Evolution Muay Thai Training
Running: 30+ minutes
Conditioning: 30 minutes
Bag Work: 30 minutes
Clinch: 30 minutes
Hitting Pads: 30 minutes
Holding Pads: 30 minutes
Jump Rope/Shadow Boxing: 15 minutes
Stretching Foam Rolling: 15 minutes
Cobra Kai Inspired Workout Routine: Alternative MMA Training Resources
Of course you don’t HAVE to train like a Karate Champion.
We have other superhero/anime/and even video game inspired MMA workout routines you can utilize to get you into Cobra Kai shape as well!
Anna Diop Workout Routine and Diet Plan
Frank Grillo Workout Routine and Diet Plan
Ryan Potter Workout Routine and Diet Plan
Join The Superhero Academy and start unleashing your inner SuperHuman.
GRAB THE UNOFFICIAL ABSOLUTE BEST ANIME CALISTHENICS WORKOUT BOOKLET!
Over a Dozen of The Top Anime Inspired Calisthenics/Bodyweight Workouts from The SHJ Databases based on Your Favorite Characters from A Wide Variety of Fandoms and Themes
(Unofficial Workouts Inspired by Characters)
SIGN UP FOR FREE WORKOUTS!
Join over 100,000 member of The SHJ Army & receive:
