Want to be a successful Ninja Warrior? Climbers and parkour athletes do well in Ninja Warrior Course. Which muscles do they train? This article covers all this in the following Ninja Warrior training guide so you can compete with other Ninja Warriors. All the below info is valid for kids' ninja courses, too. Just a lighter version of this training can help.
Ninjas need upper-body, explosive, and grip strength. It's not enough to go to the gym, lift weights, and get bulky because the weight-to-strength ratio is vital. Instead, focus on becoming agile like a monkey.
Focus on the following for a functional and athletic body:
- Stamina
Bouldering is essential for building stamina. It is helpful to practice monkey swings. If you aren't used to it, you may need to train on brachiate obstacles. You'll learn how to use your body weight to swing further and higher with less effort.
Ninja Warrior Course requires Lache training. You hang and jump to another obstacle or a swinging platform. You should know how to generate momentum and its requirements for a given distance.
2.Handgrip
Hanging and “monkey swinging” are necessary. So, you can buy grip strength trainers, a hang board, and a pull-up bar with varied holds or gymnastic rings to train.
If feasible, use grip trainers every day. Work, watch TV, or read with them. Switch weights to boost your workout.
Hangboard's great. Even weekly bouldering improves grip strength.
Train with Clapping Pull-Ups and campus boards. Climb the rungs. Once comfortable, “leap” from rung to rung. Exciting! It's easier to take two or three at once. Campus boards are in every gym.
- Strong core
Balance and stability from solid core muscles reduce injury risk and make Ninja Warrior obstacles easier. When hanging from a block and swinging, use your core. A strong core improves swinging.
Bouldering strengthens the core. In addition to bouldering, try Toes to Bar, Hanging L-Sit, and Windshield Wipers on a pull-up bar or gymnastic rings. So you can also exercise your upper body.
- Precision, balance
Most preliminaries and the first two stages of Ninja Warrior feature at least one obstacle requiring balance and foot placement. Ninja Warrior training emphasizes footwork, coordination, and balance.
Balance boards, Bosu balls, slackline training, and precision jumps work. Bouldering and climbing gyms have slacklines. Use them between climbs if you're a member.
Simple tools like wooden beams or foam rolls can train balance and foot placement. Run as little as possible over them.
Take parkour classes, too. Parkour teaches how to navigate obstacles smoothly. This sport requires precise jumps and balance.
5.Training for obstacles
Gyms and can use Ninja Warrior obstacles like a trampoline, jumping spiders and salmon ladders. Candidates often fail despite the trampoline's simplicity. It can also be fun for kids as their ninja course.
Ninja Warrior Course for kids requires stamina. Multiple hurdles increase heart rate. Even if your body can't heal rapidly, your muscles may fail.
Multi-obstacle training without rest helps cope with physical stress.
Training guidelines
- Train 5-6 times a week, but don't overtrain. Rest once a week. Overtraining can cause muscle tears and tendonitis. If you're hurt, rest, as it is essential to avoid long training setbacks.
- Set small goals to stay motivated and have many successes.
- Warm up and stretch your upper body before each workout to reduce injury risk.
- Increase your flexibility and loosen tight muscles with foam rolling and deep tissue massage.
Eat well
Lastly, eating healthy is as important as exercising. Build muscle, not fat. Get lean and improve your strength-to-weight ratio. It is essential because the fat you carry can waste your stamina while climbing.
Better performance comes from getting lighter while building muscle.
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