How to Train for the Endurance of a Ninja

As promised in my previous post, So Ya Wanna Be a Ninja, here is an example strength endurance workout to start you on the way to building ninja-like endurance.  We will work the upper body, core, and lower body for a complete, whole body workout.  The goal of this type of training is to improve the body’s general endurance capacity so as to increase our overall resistance to fatigue.  This will enable you to train longer, harder, and more frequently, as well as improving your ability to recover between training sessions and between exercises.


Move from one exercise to the next with no rest between exercises.  Determine rest periods at the end of each set on your own.  If no rest is required then move back to the first exercise and begin again.  Strive to perform as many sets as possible in 20 minutes.

Upper Body:

  • Pull-ups – 5
  • Shuto Push-ups – 10
  • Fist Push-ups – 15
  • Hindu Push-ups – 20

Shuto Push-up



  • V-ups – 20
  • Knee Hugs – 20

For reference, these exercises are illustrated and described here.


  • Ichimonji Squats – 10 each side
  • Walking Lunges– 20
  • Mountain Climbers – 20


  • Wall Sit for time

This last exercise we will perform only once when the main work above is complete.  The idea here is to provide a final challenge to both the body and the mind.  You will already be exhausted from all the prior work, so consider this an exercise in willpower and mental toughness.  This will require the mental fortitude to push yourself just a little bit farther!

Remember, it requires more than a black costume and funny split-toe shoes to be a ninja – train hard!




Martial Power Cover1


Jon Haas is a certified Underground Strength Coach and has been involved in the martial arts for over 30 years. He has been training in the Budō Taijutsu arts of the Bujinkan for more than 22 years and is currently ranked as a Kudan (9th degree black belt) under Jack Hoban Shidōshi.
Jon is the Head Strength & Conditioning Coach for VX Global and is a certified VX Sport Coach.

He is the owner and founder of Warrior Fitness Training Systems and author of the book, Warrior Fitness: Conditioning for Martial Arts.

Jon Haas is also a certified conflict resolutions specialist through Resolution Group International (RGI)

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  1. Great stuff…I feel even more like a ninja now!! :-)

    Keep Going!

  2. Great pics!

  3. Will doing these exercises affect my growth?

  4. Jasyn,

    How old are you?


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