Tag Archives: endurance training

This Mistake will Tank Your Fitness Training

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We all know people who think they can continue to grow and continue to make gains indefinitely by simply pushing harder and harder in their training day in and day out.

 

But what always happens to them?

 

Injury, burn out, sickness, stagnation.

 

Then what?

 

Well, once they get back on their feet they start the same cycle all over again.

Why?

Because maybe, just maybe they weren’t pushing hard enough or using enough brute force last time to succeed and this time will be different.

 

Riiigghhht… How about this instead?

 

Train Smarter AND Harder.

 

Bring the intensity every workout, yes.  Push the limits, hell yes.  Keep moving forward, always.  But not always in a straight line.

 

What do I mean?

 

Training smarter involves the usage of planned back-off workouts and deload weeks which, in effect, allow the body to take a step back in order to spring forward again with greater energy and intensity.

 

Additionally, it is of paramount importance to have a properly structured strategy in place for recovery and restoration.

 

Continued progression and development demands it.  Without a recovery strategy, the gains in fitness slow, plateaus are hit and NOT overcome, injuries occur, and as we said earlier, progress sputters to a screeching halt.

 

Learn how to train smarter AND harder here <<==

 

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How to Train for the Endurance of a Ninja

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As promised, 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.

Instructions

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 – SM (submax)
  • Shuto Push-ups – 20
  • Fist Push-ups – 20
  • Hindu Push-ups – 20

Shuto Push-up

  
 
 

Core: 

  • V-ups – 20
  • Knee Hugs – 20

For reference, these exercises are illustrated and described here.

Legs:

  • Ichimonji Squats – 25 each side
  • Walking Lunges– 20 per leg
  • Mountain Climbers – 50 per leg

Finisher:  

  • 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!

 

 

 

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