Imai Cosmo Calisthenics Workout: Train Like the King of Stranglers
In this episode of the Anime Training Series, we’re covering Kengan Ashura’s very own Imai Cosmo — the King of Stranglers.
Cosmo is the character who sold me on the series. He has a phenomenal physique: lean, wiry, and deceptively strong. He’s also one of those elite side characters who elevate a good series into a great one. If you enjoy characters like Roronoa Zoro, Vegeta, Gojo Satoru, or Lemillion, you’ll feel right at home with this one.
Once we break down his training philosophy and the attributes that make him such a dangerous grappler, we’ll build a bodyweight‑only workout plan that helps you develop the physique and performance of the G.O.A.T himself — Imai Cosmo.
Let’s get into it.
How to Train Like Imai Cosmo
For this article, we’re doing something a little different. Before jumping into the workout plan, we need to understand what it actually means to train like Imai Cosmo. Instead of listing principles, we’re blending his physique, performance traits, and training philosophy into one cohesive approach.
To train like Cosmo, we need to focus on four pillars:
Agility & Quickness
Grip‑Focused Training
Grappling Power
Mobility
These are the modalities that built Cosmo’s physique and skillset. Let’s break them down.
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Agility & Quickness
Cosmo’s agility is built on a unique blend of ground‑based plyometrics and aerial control. This mirrors his Zone 1 technique, where he uses blistering speed to dissect opponents in seconds.
To train this, we emphasize:
Ground‑based movement (bear stance, crawl variations)
Sprawl mechanics
Lateral plyometrics
Fast directional changes
The goal is to become fully grounded in your body — aware of your surroundings, fluid in transitions, and explosive from any position. Expect a lot of crawling, sprawling, and switching between planes of movement.
Grip Strength
Cosmo’s grip is elite — the kind you only see in top‑tier grapplers, climbers, and wrestlers. His fight with Adam Dudley is the perfect example of how dangerous his grip can be.
To build this, we focus on:
Pull‑ups (all variations)
Towel grip work
Ring pulling
Closed‑grip pushing (dips, bar push‑ups, L‑sits)
The goal is simple: Become so good at pull‑ups that regular pull‑ups feel like a warm‑up.
Grappling Power
This ties into grip strength but expands into full‑body tension. Cosmo’s most dangerous weapon is his biceps, which power his signature Python Choke. But building grappler‑level biceps isn’t about curls — it’s about isometrics.
Inspired by Bruce Lee’s training philosophy, we use:
Static holds
Tension‑based pulling
Core stabilizers
Position‑based strength
Cosmo is lean, not bulky. His power comes from tendon strength, not size. Isometrics build that “steel cable” quality.
Mobility
This is the simplest but most essential modality. Grapplers need mobility to transition, escape, and apply submissions.
Mobility training will serve as your warm‑up before each session. Use your standard mobility routine or the warm‑up included in your training days.
The Imai Cosmo Calisthenics Workout
Day 1: Upper Body (Grappler Pulling & Explosive Chest)
Skin the Cat — 3×5–8
Assisted Muscle‑Ups — 3×8
Chest‑to‑Bar Chin‑Ups — 3×10
Bear Crawl‑Outs — 3×10
Clapping Push‑Ups — 3×10
Day 2: Lower Body (Footwork & Core Stability)
Jump Rope High Knees — 3×1 min
Switch Lunges — 3×10 each side
Pogo Jumps — 3×1 min
Planks — 3×1 min
L‑Sit Holds — 3×30–45s
Day 3: Upper Body (Explosive Pull & Strength Push)
Ring Rows — 3×10–12
L‑Sit Pull‑Ups — 3×5–8
Commando Pull‑Ups — 3×8
Dips — 3×10
Pike Push‑Ups — 3×10
Day 4: Lower Body (Explosive Legs & Rotational Core)
Jump Rope — 3×3 min
If no rope: Jump Squats — 3×10
Sprawl Burpees — 3×10–12
Bounds to the Ground — 3×10 each side
Russian Twists — 3×25 each side
Punching High Knees — 3×30s
