The Three Rules of Ninja Workouts
1. No weights.
Other athletes use weights to increase the difficultly of their workouts and gain strength. This agenda isn’t for ninjas, because their aim is to be as lean as possible. Ninjas are concerned with high, fast reps at bodyweight and transitioning quickly from movement to movement to work different muscle groups, and simulate the diverse challenges of the course.
2. No rest.
Ninjas focus on increasing the number of reps in a given work period and decreasing the rest time between intervals. This makes sense because each obstacle on the course takes one or a few “reps” of a given movement and there’s no down time between obstacles. That means that need to keep muscles and lungs primed, and practice getting in the headspace to keep going.
3. No show-off moves
You’d think ninjas would be looking constantly for things to jump onto. In fact, their movements are often equipment-free and low-risk. No box jumps, for instance, because they can lead to twisted ankles or nasty scrapes. No one-arm push-ups either, which have little pay-off in strength terms, and force shoulders to contort in awkward ways. Their rule of thumb: If you’re doing a movement just because it looks cool, skip it.
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