How to Build a Ninja Warrior

For those of you unfamiliar with the G4 tv show Ninja Warrior , check out the following video:

and this one…

So, do you think you could do that?

My fellow blogger John at Total Transformation thinks he can.

He has blogged about it a few times.

So, in the spirit of blogger fellowship, I have offered to design a training program to help him transform his body into a physical freak of nature….perhaps even into a true Ninja Warrior.

As John mentioned in today’s post , we will both be reporting upon his progress.

I will be posting his training program as changes are made.

John will be posting his progress, and probably how much he hates my guts for what I am putting him through.

I haven’t decided how much detail I will include in my posts - exercise descriptions, intensity percentages, rest periods, etc… If people want lots of detail, give me a shout. Otherwise I will probably just paint the broad strokes and let John fill in the details with his experiences.

How to Build a Ninja Warrior

If you look at the winners of Ninja Warrior, you will notice some similarities:

• A very high strength : body weight ratio
• Excellent muscular control, balance and coordination
• Freakish hand strength and endurance
• An efficient anaerobic energy system
• Explosive speed and quickness
• An ability to endure pain
• No fear
• No small degree of luck

Is John a Ninja Warrior?

Not just yet.

As this post shows, he has already made some big steps in improving his fitness.

Now it’s time to step it up a notch.

Ninja Warrior Training

Based upon John’s current level of fitness and where he wants to be in a year’s time, I have designed a 3 phase training plan.

To further confuse things, none of these phases are written in stone. As John’s fitness improves, it is unlikely that his progress will be consistent over all of the different aspects of fitness. That is to be expected and I will adjust his program to keep him improving as quickly as possible.

So without further ado, here’s John’s Ninja Warrior training program

STAGE 1 - GOALS

• Develop Agility – combination of quickness, mobility, strength…
• Develop Overall Strength
• Develop VO2 Max – specifically over a 30 min. Max time period
• Develop Anaerobic Endurance
• Bullet-proof his joints – ankles, shoulders, knees, hips and spine

STAGE 2 - GOALS

• Continue to Develop Agility – combination of quickness, mobility, strength…
• Continue to Develop VO2 Max – specifically over a 30 min. Max time period
• Continue to Develop Anaerobic Endurance
• Continue to Bullet Proof his joints – ankles, shoulders, knees, hips and spine
• Continue to Develop Overall Strength

• Shift from Strength Training to Power Training
• Begin to combine Speed / Quickness training with Agility Training
• Start to train for Technical Skills – Ninja Warrior / Parkour Training

STAGE 3 - GOALS

• Continue to Develop Agility – combination of quickness, mobility, strength…
• Continue to Develop VO2 Max – specifically over a 30 min. Max time period
• Continue to Develop Anaerobic Endurance
• Continue to Bullet Proof your joints – ankles, shoulders, knees, hips and spine
• Continue to Develop Overall Strength

• Continue to develop Power Training
• Continue to combine Speed / Quickness training with Agility Training
• Continue to train Technical Skills – Ninja Warrior / Parkour Training

In Stage 3, John will be doing less and less of Stage 1 and 2 style training and putting more time and energy on specific Ninja Warrior drills.

Body Composition will be addressed throughout the duration of the program.

My hope is that John’s already healthy diet, when combined with his increased exercise routine will take care of most of the required fat loss.

STAGE 1 - Schedule

This is what John’s week will look like in Stage 1.

MONDAY

Joint Mobility – warm-up drill

Strength Training - a.m.

Climbing Wall – p.m.

Stretching – Core Stretches

TUESDAY

Joint Mobility – warm-up drill

V02Max Training

GPP Training - similar to CrossFit

Grip training

Stretching – Core Stretches

WEDNESDAY

Joint Mobility – warm-up drill

Strength Training – a.m.

Anerobic Endurance Training on Exercise Bike

Stretching – Big Session

THURSDAY

Joint Mobility – warm-up drill

GPP Training

Grip training

Stretching – Core Stretches

FRIDAY

Joint Mobility – warm-up drill

Strength Training - a.m.

Climbing Wall – p.m.

Stretching – Core Stretches

SATURDAY

Joint Mobility – warm-up drill

V02 Max Training

GPP Training

Grip training

Stretching – Core Stretches

SUNDAY

Joint Mobility – warm-up drill

Anerobic Endurance Training using Hill Sprints

Stretching – Big Session

Rest & Recovery

Throughout this experiment, I also have to be aware that John actually has a life, a family and full time school.

So rest and recovery are going to be vital if he is going to survive this.

My plan for R & R involves a variety of modalities which I will cover in a future post.

Well, I think that’s enough for today.

I will go into more detail in the next few posts.

Oh, and for those of you who are curious about Big Baby’s progress; he is on Day 3 of the diet and no one has been murdered…yet.