A Beginner's Guide to Ninja Warrior Training



Unless you live on a deserted island, you must have heard about the popular "American Ninja Warrior" obstacle course competition series. Perhaps you want to become a Ninja Warrior yourself.


Preparation is the key.


Gymnastics, calisthenics, rock climbing, and CrossFit can all help. These heart-pumping activities help build up your strength and endurance while preparing you mentally for the challenge.


Your diet matters too. What you eat can make or break your performance. If Ninja Warrior training is your priority, fill up on foods that support your goals.


So, are you ready to give it a try? Use these Ninja Warrior training tips to take your workouts to the next level!


Focus on Building Grip Strength

This obstacle course involves a lot of hanging and swinging. Therefore, grip strength is essential.


If you're a CrossFitter or weight lifter, this shouldn't be an issue. However, it's one thing to have enough grip strength to deadlift and another thing to swing like a monkey for hours at a time.


Start with battle rope training. This form of exercise not only builds grip strength but also works your body from head to toe. It hits nearly every muscle and skyrockets your heart rate.



Try double waves, alternating waves, power slams, and explosive movements like the alternating wave jump squat.


Another option is to a pull-up bar or grip strength trainers. This will allow you to do grip exercises at home or on the go.


Learn by Example

Ninja Warrior training relies heavily on explosive movements. Compared to weight lifting and cardio, these carry a greater injury risk.


Depending on where you live, you may be able to find a gym offering Ninja Warrior training classes. This way, you'll learn new exercises and hone your skills in a safe environment.



Not to mention that it's a great way to make friends and keep your workouts fun!


Train for Your Goals

This heart-racing obstacle course involves specific movements that are different from your go-to gym workouts and bodyweight exercises. Think about the Flying Bar, the Cliffhanger, the Rope Jungle, and other similar exercises.


Make sure your workout incorporates movements that mimic the ones above.

Take the Salmon Ladder, for example. This obstacle requires a lot of strength and coordination, especially for swinging.


Pull-ups, push-ups, and battle rope training can all help you build explosive strength.


Get Leaner

Have you ever seen an overweight Ninja Warrior? Probably not.


The above movements require agility, balance, and coordination. If you carry excess weight, you might find it difficult to move quickly and maintain your balance when flying through the air.



Again, this isn't the time to go on a low-calorie diet. However, there are a couple of things you can do to get leaner without losing muscle and strength.


Prioritize protein and good fats. Fill up on fish, eggs, low-fat dairy, avocado, nuts, and seeds. Eat your carbs before or after training.


Become a Better Athlete with Ninja Warrior Training

As you see, Ninja Warrior training is more than a workout plan — it's a lifestyle. Diet, exercise, and rest are equally important. You must eat like a warrior, train like a warrior, and live like one.


Those who embrace this lifestyle are some of the best athletes you'll ever meet. They're muscular and strong yet flexible and lean. This training method can transform your body while improving your overall fitness and conditioning.


It's never too late to get started. Check out the Ninja obstacles at the Warrior Playground and reach out to us when you feel ready to join!

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Located in Longmont, CO, Warrior Playground is a full-scale American Ninja Warrior and Obstacle Course Race training facility for kids and adults.

© 2019 Warrior Playground.

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