How to Get Stronger for Ninja Warrior (PT. 1)

Cayden Jones, Obstacle Warriors North Richland Hills | Updated August 21, 2024

So you’ve started ninja warrior training, and you’re ready to get stronger to enhance your ninja warrior skills. So how do you start?

BASICS

The best way to begin your journey is by starting with the basics. This will include strength and calisthenics. If you have access to a gym, use it. If not, you can still build up strength and skills at home. Basic movements to master include the pull-up, pushup, squat, dead hang, dips, lunges, planks. Once you’ve built up the strength to do close to 20 repetitions of each movement, try adding weight to the movement. This concept is called progressive overload, where you gradually increase the weight used during an exercise.

CALISTHENICS

The calisthenics progression includes muscle ups, planches, hanging leg lift, human flags, dragon flags. The movements are very challenging to master. They’ll take time, effort, and dedication, but will transfer over well to ninja warrior due to the enhanced body control.

CORE

It’s important to have a strong core in the sport of ninja warrior. Ninjas use their core in order to stabilize their bodies while swinging, running, and jumping from one obstacle to the next. Easy core exercises to begin with include the crunch, plank, lying leg lift, or standing medball rotation. Once you’ve mastered the basic core movements, try working on the hanging leg raise, single-arm hanging leg raise, hanging windmill, hanging knee raise, hanging toes to bar, or L-sit.

GRIP

Grip strength is crucial on the ninja warrior obstacle course. Your grip strength can be increased a variety of ways. Start by simply holding onto a weight, such as a heavy backpack or dumbbell. Hold onto the weight for 30 to 60 seconds. Once you’ve achieved a 30 second hold, increase the weight being used. If you have weight plates, you can also hold onto those with a full grip. If you’re comfortable doing so, try a pinch grip on the weight plates and hold them for up to 30 seconds. If you have a bar available, perform a deadhang. This is important in order to control your body weight. Once you’ve achieved a 60+ second hold, advance to a single arm hang. Then, progress by hanging on a bar, moving to the other end of the bar, and going back to your starting position. Repeat this for repetitions.

OBSTACLE WARRIORS NORTH RICHLAND HILLS

Your favorite ninja obstacle course gym is opening soon! Kids and adults get to experience what it’s like to be a ninja warrior! We encourage kids and adults to have fun, learn, and challenge themselves to be the best that they can be. Unleash your inner ninja warrior. Book your next birthday party, fitness class, corporate event, summer camp, or open play visit!

Location: Obstacle Warriors NRH is located at 8525 Airport Fwy, North Richland Hills, TX 76180