Ninja Training: 3-Day Training Plan Layout
I know it’s about time we got to this part, but I like to separate large challenges out in order to have the best understanding of all the parts. And Training Plans work the same way. Every person will be different and have a different strategy for conquering the course. Make sure to refer back to Exercises for Ninja Prep & Basic Needs for Ninjas for a reference to the different exercise breakdowns.
Our first big question is training schedule. Many of our Ninjas at Chaos train 2-3 times a week, but when they train they are in the gym for 2-4 hrs. That is a lot of stress on the body, so the day of rest between training is needed for most people. Some competitors that have been training for decades have built up the work capacity to train more often. Many top level gymnast train 5-6 days/week for a few hours, but they are training skills and take rest to discuss what needs improvement and how to fix it before going back after that skill. This keeps the overall intensity lower even though the effort put in during the skill is very high. Rock Climbers have trained for years to climb for long duration, so to them and their body it is low intensity to climb. They put out high effort for some movements, but are able to recover during easier climbs. If you still get winded on V1 climbs then you are not ready for their level of training and trying to do it will cause you to hurt yourself.
Training 3 days/week:
These should be long training sessions, 2-3hrs. I suggest 2 days of skills training with long rest and 1 day of course like training.
Skills Training: Combine climbing skills(which is the largest part of the show) with the other elements & a support exercise. Try to switch between finger grip strength & whole hand strength on your supersets, otherwise you will lose the grip to finish a full workout or you will skip the finger strength completely and it is too damn important to miss. Normally your finger strength training will be a lower intensity climbing workout and your whole hand will be the higher intensity workouts.
Example: Salmon Ladder lap(High Intensity) + Push Ups + Slackline 2 mins(Low Intensity) + short rest x 3-5 sets. The slackline will be a good rest for the salmon ladder while still working on a needed skill.
Then do a lower intensity climbing with higher intensity balance.
Example: Cliff Hanger(Low Intensity) + Overhead Press + Broad Jumps(High Intensity) + short rest x 3-5sets. Rest longer between groups of exercises. The support exercise should be a medium effort, controlled, full range of motion workout.
Course Training: This day should be focused on combining skills one after another for training. You can still alternate intensities and elements, but try to vary it each week to push yourself. The skill days should be focused on improving weak elements and getting confident with each obstacle. Course day will challenge and vary so that you can learn to adapt better. It should still be a long day, so don’t kill yourself on the first round. These days are the most fun, especially if you can get some friends together for a little competition and more ideas for courses.
Example: Quint Steps – Rope Climb – Rings lap – Monkey bars – Balance Pods – Rock Climb or Traverse.
This is where the possibilities are endless. Look to get 5-9 elements in a row and vary the time you expect to finish. So do a setup that you can race thru in 2mins and do it 2 or 3 times for improvement. Rest up and setup the next course and try to make it take 5+mins to finish. You might just do the longer ones 1 time because they take a lot more energy. Then you will get times like a few weeks ago where 4 of us did the same course and 1 guy finished in 4 min and I finished in 8min. You never know for sure when you will hit something that kicks your ass a bit more than expected.
Some of you Ninjas out there don’t have a gym near you, so I will do an article soon with another breakdown(I know I love that word…) for each obstacle and possible workouts to help with it if that obstacle isn’t available. A lot of the obstacles have similar muscles needed for them, so a lot can be done to prepare without a gym. But having time to get comfortable with each obstacle is a huge benefit, so I suggest visiting a gym at least a few times before you compete.
Thank you for stopping by, please leave a comment. Tell me what your training normally looks like or what obstacles you have available to train on.