by Matt Weik, BS, CSCS, CPT, CSN
I’m not going to lie, if my kids put American Ninja Warrior on television, I get suckered in. Not only that but at 42 (yeah, I’m getting old), I still watch the show thinking to myself, “How hard could that really be? I should be able to do that.”
Meanwhile, my old joints are screaming “NOOOOOOOOO!”
But over the past few years, a dynamic fitness trend has taken the world by storm: Ninja Warrior training.
Inspired by the heart-pounding obstacle courses of the popular television show, this training method offers a unique blend of strength, agility, and pure excitement. Far from being just a television spectacle, Ninja Warrior has evolved into a comprehensive fitness experience that challenges participants of all ages and skill levels.
(I still think I could compete…)
Whether you’re a fitness enthusiast seeking a fresh workout or a parent looking for an engaging activity for your children, ninja warrior training promises an exhilarating full-body workout that transforms physical conditioning into an adventure of skill, determination, and fun.
In this article, we are going to dive deeper into Ninja Warrior Training and showcase some of the benefits of this training method.
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, changing your daily nutrition, or adding any supplements to your regimen.
What is Ninja Warrior Training?
Ninja warrior training is an engaging exercise option for children aged 5-17. It combines strength and skill development, providing a unique approach to physical fitness that appeals to both boys and girls.
The training focuses on improving speed, strength, and agility through short, intense, and enjoyable activities. Safety is a top priority, and children can participate individually or with friends and family, making it a flexible fitness option. Unlike competitive athletic programs, this training emphasizes fun and physical development for all skill levels.
The program creates an inclusive environment where kids can enhance their physical abilities while enjoying themselves, promoting a positive attitude toward exercise and personal fitness.
The Benefits of Ninja Warrior Training
While exercise offers numerous mental and physical health advantages, ninja warrior training provides specialized benefits:
1. Functional strength development
Ninja warrior training uniquely focuses on balanced muscle strength. Unlike sports that develop specific muscle groups, this training requires athletes to build comprehensive strength. Different obstacles demand varied strengths; quad steps test leg power, while the salmon ladder challenges upper body capabilities.
Developing well-rounded functional strength prepares ninjas for diverse obstacles and enhances performance across multiple athletic disciplines.
2. Enhanced flexibility
Flexibility is crucial in ninja warrior training. Stiff athletes struggle to reach distant handholds or navigate complex obstacles. Flexible “ninjas” can stretch, reach, and adapt more effectively, improving their chances of successfully completing challenges.
Greater flexibility also reduces injury risks and helps athletes recover from awkward positions. Beyond training, improved flexibility supports better posture and easier movement in daily life.
3. Improved cardiovascular health
Ninja warrior courses are high-intensity, fast-paced environments that demand rapid movement between obstacles. This continuous, challenging activity significantly elevates heart rate and builds cardiovascular endurance.
By engaging in these intense workouts, participants burn calories while simultaneously improving heart health. The dynamic nature of ninja warrior training reduces heart disease risk and enhances overall fitness, making it an effective and engaging form of cardiovascular exercise.
4. Boosts mental toughness
Ninja warrior courses challenge participants with unpredictable obstacles, building mental toughness and problem-solving skills. By navigating these complex challenges, athletes develop resilience that extends beyond physical training, helping them tackle life’s obstacles with confidence and adaptability.
5. Improve your agility
Ninja warrior training develops agility through challenging obstacles that require quick recalibration and adaptability. This skill improves athletes’ ability to learn new sports, stay active, and maintain long-term physical fitness by cultivating efficient movement and mental flexibility.
6. Fun and engaging
Ninja warrior and parkour offer an exciting alternative to traditional training, combating workout monotony. These dynamic activities reignite athletic passion, making exercise enjoyable and motivating athletes to stay engaged with their fitness journey.
7. Social benefits
Ninja warrior training thrives on group dynamics, creating a supportive community where participants share challenges and celebrate achievements. This social environment motivates individuals, making fitness enjoyable and encouraging long-term commitment.
The ninja warrior approach offers a comprehensive fitness solution, targeting total body strength and mental resilience. Combining physical challenges with psychological growth provides an exciting, holistic path to health and wellness for fitness enthusiasts seeking innovative training methods.
Ninja Warrior Training Guide
Developing specific strengths and skills is essential to excel in ninja obstacle competitions.
- Cardiovascular endurance forms the foundation, ensuring you have the stamina to complete challenging courses through regular running or interval training.
- Balance training plays a crucial role, with practice on balance beams or slacklines improving stability and core strength. This skill helps one effectively navigate narrow or unstable platforms.
- Plyometric training introduces explosive power through box jumps and burpees, enabling quick transitions between obstacles. Grip strength exercises like dead hangs and towel grip pull-ups become essential for mastering hanging and swinging challenges.
- Push-up variations build arm, chest, and shoulder strength, providing the power needed for dynamic movements. Pull-ups and chin-ups remain fundamental for developing upper body strength.