Preparing Ninja for a Mission

My name is Ichiro Watanabe.  I am a chunin, a middle level ninja of the Togakure clan.  Our small village is secluded deep in the mountains near Mt. Togakushi, otherwise known as Togakure Mountain.  I could tell you exactly where, but I’d have to kill you.  No joke, it’s a matter of survival for my family and clan.  You see the year is 1601, one year after the famous Battle of Sekigahara which brought Ieyasu Tokugawa to power uniting Japan.  There is still much to do, however, and the need for the services of our ninja clan is still very great.

In the past I was one of the top operatives for my clan successfully completing dozens of missions all over Japan.  I went by many names, played many roles, and brought great favor to our clan.  My exploits are “legen- wait for it -dary” among ninja warriors.  Today have retired from active duty and assumed a position where I am in charge of the physical preparation training of our up and coming ninja recruits.

Based on my background and experience, one of my goals as an operative turned trainer is to completely revamp our ninja fitness training program.  My main concern is – What Does a Ninja Need?.  What I’ve done is put together a sample training program for you to get a glimpse into my world and see how I am training the new recruits.  Remember, this is just a snippet of the complete training package, based on my decades of operation and training experience that I have put together for the ninja in training.  There is much, much more….

So, how does one prepare ninja physically for a mission?

  • Pulling and grip strength are an absolute must for scaling castle fortifications,
  • Anaerobic and aerobic endurance,
  • Burst-recover-burst ability for escape and evasion,
  • Not to mention power-  a unique blend of strength and speed to enhance technical ability and fighting prowess should a ninja come face to face with a samurai intent on doing him harm.
  • Jumping ability
  • Agility
  • Core strength/activation since power is generated from core out to the extremeties

If you decide to attempt this sample workout, make sure you begin with a good warm-up.

I’ll tell you about the super-secret dynamic warm-up that we do here in a future installment.  Keep an eye out for it!

Ninja Warrior Physical Prep Workout

  • Towel pull-ups x 5
  • Rock-up Deck Squat + Jump x 10
  • Fingertip Push-ups x 10
  • Hanging Leg Raises x 10

Repeat as many times as possible (AMTAP) in 20 minutes (rest as needed).

Finisher – Heavy DB farmer walk or heavy sandbag carry x 3

There you go, an official ninja warrior workout direct from the 16th century! 🙂

How well do you stack up?

Ninja Mission Cover

 

Jon

Jon Haas, "The Warrior Coach" has been training in Bujinkan Budo Taijutsu for more than 25 years and is currently ranked as a Kudan (9th degree black belt) under Jack Hoban Shihan. He has also trained in Okinawan Karate, Tae Kwon Do, Russian Systema, BJJ, Krav Maga, as well as Internal Martial Arts of Yiquan and Aiki.He is a certified Underground Strength Coach-Level 2, a certified Personal Trainer as well as founder of Warrior Fitness Training Systems. In 2008, Jon wrote the book, Warrior Fitness: Conditioning for Martial Arts, and since then has created numerous other online training and coaching programs helping people around the world become the strongest, most capable versions of themselves!

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About The Author

Jon

Jon Haas, "The Warrior Coach" has been training in Bujinkan Budo Taijutsu for more than 25 years and is currently ranked as a Kudan (9th degree black belt) under Jack Hoban Shihan. He has also trained in Okinawan Karate, Tae Kwon Do, Russian Systema, BJJ, Krav Maga, as well as Internal Martial Arts of Yiquan and Aiki.He is a certified Underground Strength Coach-Level 2, a certified Personal Trainer as well as founder of Warrior Fitness Training Systems. In 2008, Jon wrote the book, Warrior Fitness: Conditioning for Martial Arts, and since then has created numerous other online training and coaching programs helping people around the world become the strongest, most capable versions of themselves!

10 Comments

  • David C. Furukawa

    January 26, 2012

    Hi Jon,
    What a great way to lead into your “Warrior fitness”program.Very creative….I might add.After your Genin go through your fitness boot camp, better send them to California for some skillsets in climbing,stealth and water crossing here at “Club Buyu:Passport to your next adventure”.Take care!
    Dave

  • Jon

    January 26, 2012

    Awesome, Dave!

  • Josh

    January 26, 2012

    Very well done, Jon. Love this post!

  • steve

    January 27, 2012

    This is a very cool post Jon!

  • Jon

    January 27, 2012

    Thanks Josh!

  • Jon

    January 27, 2012

    Thanks Steve!

  • Ron Forzani

    January 27, 2012

    Drawing from the past or the present, Jon knows!

  • Hannes

    June 18, 2013

    I love the concept!

    BTW, What is a “Rock-up deck squat and leap?”

  • Jon

    June 18, 2013

    Hey Hannes,

    Rock-up Deck Squat and Leap: Stand naturally, drop down into a flat foot squat and roll back. Roll up through flat foot squat back to standing posiiton and then leap into the air.

    Hope that helps!

    Jon

  • Günther

    August 7, 2014

    hi jon, this is for Ichiro watanabe, you could help me to send this message?
    Hi Ichiro Greetings , My name is Günther H.S. I am a Chunin too, I meet your grandfather watanabe sensei, passed away a few years ago, he was a great friend and grat teacher Sensei trejo René and Sensei Daniel Uscanga in Veracruz Mexico in year 80´s, your grandfather traveled from japan on a boat and teach my Sensei. I am the third in learning in Mexico the tradition of your family with great honor and humility and I thank your grandfather for giving us this way. I like to have communication with you. Sensei René trejo and I live in Cancun Q. Roo Mexico my home is your home.

    blessings, black crane honoring the moon and the sun…
    My e-mail: guntherhsdx@hotmail.com

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