Train target

CONDITIONING

Stamina · agility · output

30 CHARS

109 EX

Mix of zone 2 (long, easy), threshold (hard but sustainable), and anaerobic (sprints, intervals). Build the aerobic base first; the high-end work pays off when you have it.

Weekly volume

90–240 min

Total weekly minutes of dedicated cardio. Split between zone 2 (most of it) and high-intensity (1–2 sessions).

Intensity

Zone 2: nasal-breath pace · sprints: all out

RPE = reps in reserve. RPE 8 ≈ 2 reps left in the tank. Cap top sets at RPE 9 outside of peaking blocks. Deload week 5 — drop volume 30–40%, hold intensity.

Form cues

Conversational pace for zone 2 — if you can't talk, slow down
Sprints: run tall, drive the knee, contact under the hip

TOP 6 HITTERS

Sorted by conditioning exercises in their split

Naruto

10 CONDITIONING EX

Goku

9 CONDITIONING EX

Goku

9 CONDITIONING EX

Might Guy

9 CONDITIONING EX

Tanjiro Kamado

8 CONDITIONING EX

Naruto Uzumaki

8 CONDITIONING EX

Naruto

Top conditioning program

NARUTO · RIKUDOU SENJUTSU

10 conditioning exercises · 7 days/wk

EXERCISE REFERENCE

109 distinct

Every conditioning movement across the roster · click ▶ for a form-check video

Steady pace; outdoors if possible

Sets

1

Reps

10 km

Rest

—

No skipping▶ demo

The whole point of the regimen

Sets

7

Reps

days/week

Rest

0

Three meals a day▶ demo

Balanced, no extreme cuts

Sets

3

Reps

per day

Rest

—

Sets

1

Reps

8 hours

Rest

—

Inverted rows▶ demo

Sets

4

Reps

12

Rest

75s

Hill sprints▶ demo

All-out effort, walk back down

Sets

10

Reps

20s

Rest

90s

Shadow striking▶ demo

Sets

5

Reps

60s

Rest

60s

Burpees▶ demo

Sets

5

Reps

15

Rest

60s

Jump rope▶ demo

Sets

5

Reps

2 min

Rest

60s

Shadow boxing (visualize opponent)▶ demo

Move and react as if fighting at full speed

Sets

10

Reps

3 min round

Rest

60s

Farmer carry▶ demo

Heaviest possible

Sets

4

Reps

30m

Rest

90s

Sprawls▶ demo

Sets

5

Reps

10

Rest

60s

Shadow boxing (focus: head movement)▶ demo

Sets

8

Reps

3 min round

Rest

60s

Sprints (100m)▶ demo

Sets

8

Reps

1

Rest

120s

Heavy bag work (or shadow)▶ demo

Sets

5

Reps

3 min

Rest

60s

Ring rows (feet elevated)▶ demo

Sets

4

Reps

10

Rest

75s

Sprint 100m▶ demo

Sets

6

Reps

1

Rest

120s

Box breathing (4-4-4-4)▶ demo

Pre-run warmup

Sets

1

Reps

5 min

Rest

—

Steady run▶ demo

Sets

1

Reps

5 km

Rest

—

Cooldown box breathing▶ demo

Sets

1

Reps

5 min

Rest

—

Mountain climbers▶ demo

Sets

4

Reps

60s

Rest

45s

Long steady run▶ demo

Sets

1

Reps

8-10 km

Rest

—

Mobility flow▶ demo

Sets

1

Reps

15 min

Rest

—

Jump rope (basic bounce)▶ demo

Sets

5

Reps

3 min

Rest

60s

Jump rope (high-knees)▶ demo

Sets

5

Reps

60s

Rest

60s

Jump rope (double-unders)▶ demo

Sets

5

Reps

30s

Rest

60s

Cone shuttle drills (5-10-5)▶ demo

Sets

8

Reps

1

Rest

60s

Sprint 60m▶ demo

Sets

8

Reps

1

Rest

90s

Bear crawls▶ demo

Sets

4

Reps

30m

Rest

60s

Rope climb (or simulated)▶ demo

Sets

4

Reps

5m

Rest

120s