Before proceeding onto this Advanced Level of my Ninja 300 Workout, make sure you have successfully completed the Level 1 Warm-up and the Level 2 Intermediate Workout! Continue reading
The Ninja 300 – Advanced Level
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Tag Archives: ninja workout
The Ninja 300 Warm-up
I thought I would share with you today the new Ninja Warm-up I’ve been using in my own daily personal practice.
Since the New Year routinely brings our training focus back to the basics I figured a great way to incorporate more Bujinkan Basics practice was to include them in my warm-up as well.
Of course, I still do my full body mobility routine as taught in the Martial Power Program and ukemi practice too. Continue reading
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Ninja Mission Program 1 – “The Sword Master”
You will train like the ninja of feudal Japan preparing body, mind, and spirit through rigorous physical training and martial practice. Every Ninja Mission will include:
- Brand New Combat Conditioning Workouts!
- Solo Training Drills for Building Martial Flow & Power!
- Advanced Breath-work and Energy Drills!
- Ninja Flexibility Training!
- Ninja Weapons – Unique Drills for Flow & Power!
In This Program You Will Receive:
- Ninja Foundations Workout Video 1
- Ninja Foundations Workout Video 2
- Ninja Sledgehammer Workout Video 1
- Ninja Sledgehammer Workout Video 2
- Ninja Metabolic Conditioning Workout Video 1
- Ninja Metabolic Conditioning Workout Video 2
- Ninja Flexibility Video
Ninja Mobility Video- Sword Flow Drills Video 1
- Sword Flow Drills Video 2
- Sword Flow Drills Video 3
- Sword Flow Drills Video 4
- Sword Cut Flow Video 1
- Sword Cut Flow Video 2
- TenChiJin Breathing Video
- Ukemi with Sword Video
- Ninja Challenge Video 1
- Ninja Challenge Video 2
- Ninja Mission 1 Calendar (PDF)
This program contains over 95 minutes of video footage plus a complete calendar of how to put it all together.
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Your Mission, Should You Chose to Accept It….
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By Jonathan Haas
Forward by Jack Hoban, Shidoshi
Since ancient times, stories have abounded about the legendary physical prowess of martial artists.
Today’s lifestyle, coupled with a lack of knowledge about how to combine fitness and budo, has led to a rapid decline in martial artists levels of strength and conditioning.
Warrior Fitness will help you and your students attain a new level of strength, flexibility and endurance — quickly and with little chance of injury.
Warrior Fitness combines old school fitness with modern exercise science.
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- Breathing exercises
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Warrior Fitness Guide Striking Power – Level 1 (e-book)
by Jonathan Haas, 9th dan Bujinkan Budo Taijutsu and certified Underground Strength Coach
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Specific Physical Preparedness for ALL striking arts from old school Traditional Martial Arts to modern MMA! -
Learn how to build a powerful structure to stabilize punches, kicks, and martial movement!
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Discover how to use low-tech, high yield tools to strengthen strikes throughout a range of motion!
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Sledge Hammer for force production, rotational strength, grip strength, and old school conditioning!
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Medicine Ball for explosive strength and rotational strength!
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Resistance Bands for force production, rotational strength, increased stabilization!
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Bodyweight Exercise and Isometrics for structure and stabilization!
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Discover how to use Intelligent Tension rather than general tension to power strikes!
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Learn Breathing and vibration exercises for recovery and restoration!
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Sample Workouts!
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Martial Power Program
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High-Intensity Fat-Burning Circuits: each Martial Power Workout can be completed in less than 30 minutes, yet those 30 intense minutes melt fat faster than hours of mind-numbing cardio-style exercise.
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Complete Joint Mobility warm-up program and Active Recovery: specific low-intensity mobility exercises will increase your level of readiness by stimulating blood flow to prepare the body for work while lubricating each joint.
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Real Martial Applications: each exercise has been carefully selected to create the highest level of specific conditioning while building and reinforcing your martial skill sets.
The Martial Power Program includes:
4 Video Workout Briefings that will help you BUILD LEAN MUSCLE and TORCH FAT so you can train like a true NINJA while building up more strength, conditioning, and powerful athleticism! ($97 Value)
Video of Jon’s Personal Joint Mobility Routine. This is the routine from my daily personal practice that will prepare the body for training, increase local blood flow to muscles, and aid in removing toxins from the body! ($37 Value)
Martial Power Program Manual That will lay out the workouts, 8 week programming schedule, pictures of the exercises, and advice on active recovery training. ($37 Value)
**BONUS** Video on Sanshin no Kata Training Drills That Will Take Your Training to a Whole New Level and Increase Your Martial Power! ($37 Value)
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Learn unique and powerful breathing exercises drawn from martial arts, qigong, and yoga that will teach you how to Adapt AND Perform Under Stress!
Evolve Your Breathing Program
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Evolve Your Breathing Video containing Jon’s private Breathing Workshop for Warrior Fitness Gym clients only, complete with detailed instructions and demonstrations of each breathing technique. This course is about how to use the breath to aid the body in adapting to and performing under stress!
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Evolve Your Breathing Manual containing background, detailed written instructions, how to incorporate these powerful techniques into your daily routine, basic programming information, much more…
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8 Reasons Why YOU Need Striking Power
Remember, striking power is not just about hitting harder; it’s about hitting smarter. Here’s a few reasons why this program is something you should incorporate into your martial training:
- New, innovative exercises to push through plateaus in your training and stave off boredom.
- The right tools for the job – low tech / high yield!
- Teach your body how to increase force production through stored elastic energy rather than recruiting more tension.
- Efficiency is the key to preserving energy levels. Efficiency is defined as useful work over total work.
- Coordinated whole body power in 3 dimensions. Life, sport, and martial art happen in 3D – the same old 2 dimensional exercises are NOT up to task!
- Specifically develop angular and rotary strength to augment and assist prime movers.
- Target postural and stabilizer muscles to strengthen structure behind the strikes. You can‘t fire a cannon from a canoe!
- Solo training is the key to martial greatness – how do you train?
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The Results Are In!
Thanks to everyone who responded to my I Need Your Help post last week. I received a ton of replies via email, which was really cool!
The Top 5 Responses for new Warrior Fitness products you would like to see:
5. Warrior Warm-up (Warrior Fitness style junan taiso)
4. Sandbag Training for Martial Arts
3. Kettlebell Training for Martial Arts
2. Warrior Bodyweight Workouts
1. Ninja Fitness
If you have any additional suggestions, comments or variations on the above 5 topics that you’d personally like to see, let me know – don’t be shy! Email me here, hit me up on Facebook here, or even drop a Comment below. 🙂
Luckily, I’ve already been hard at work on a couple of these topics and will begin fine tuning based on your responses. It also seems that about 99.9% of you out there prefer an e-book or downloadable video type format, which is great. This is gonna be fun!!
One last thing – I really enjoyed the interaction with you guys over the past week – I hope you did too. Let’s keep it going! The more you guys get involved, the better this blog (and subsequent products produced) becomes!! Thank you!
What Does a Ninja Need?
Historically, ninja were the consummate combination of super spy / super soldier. They possessed outstanding levels of fitness due to their intensely physical training and highly demanding mission requirements.
Their levels of fitness and training have been the subject of many stories and the genesis for many myths surrounding them.
How did they do it?
How did they train?
What type of methodology did they employ since creating this kind of warrior certainly required a very diverse fitness profile?
Ninja fitness needs were much more multi-faceted than most physical pursuits. They had to be as they were at once a combination of Olympic decathlete, Navy Seal, and martial arts master rolled into one. Let’s examine this a little more closely though, what kind of qualities did they possess and what did they need to be able to do?
Ninja Must Possess …
- Strength
- Agility
- Coordination
- Excellent balance
- Flexibility / Mobility
- Whole body power
- Endurance
Ninja Must Be Able to….
- Move silently
- Run fast
- Walk far
- Leap high
- Climb trees, walls, castles fortifications, etc.
- Wield weapons
- Fight unarmed – striking, kicking, grappling, locking, choking, etc.
- Roll / fall / dodge / avoid
- Crawl
- And more…
As you can see from the 2 lists above, the ninja had a wide range of skills and abilities that had to be supported by a comprehensive fitness program keeping him at the top of his game.
Remember that for a ninja, fitness wasn’t just a nice to have; it was an absolute necessity to accomplishing his mission and getting him home safely. And the kicker is, they did it all with little to no fitness equipment.
Certainly a 16th century ninja did not possess a Gold’s Gym membership. Nor did he own an Olympic weight set or have a stair master at his disposal. And, while kettlebells and dumbbells would have been great, he most likely had never laid eyes on either one.
So here we have one of the most highly trained and fit agents the world has ever seen created without the use of modern training equipment or modern training methods.
What might some of this training looked like?
I’m glad you asked. One of my favorite scenes in Hatsumi Sensei’s early Bujinkan training videos (DVDs now for you younger folks!) comes from Shinden Fudo Ryu. Here’s a short clip I found on Youtube. This stuff is seriously old school!
“One trains using the things of nature to make the body strong” – Hatsumi Sensei
What if we were to take the spirit of historical ninja fitness training and combine it with a little modern sports science and know how?
Modern methods allow us to take advantage of periodization, or programing and organizing training, to create a comprehensive fitness plan which will apply logical sequences to get the most out of each session. Protocols like HIIT, high intensity interval training, will be utilized to maximize both aerobic and anaerobic endurance in the same short, high intensity session.
Advances in recovery work from such sessions will allow us to recover faster thus making gains greater, and increasing our overall general physical preparation (GPP) will allow us to push higher into more sophisticated training. Effectiveness and efficiency will be combined in order to allow for shorter training sessions which maximize the use of one’s time.
As the ancient ninja did, we will create a strong, supple, highly conditioned warrior and accomplish this with little to no fitness equipment. We will, as Hatsumi Sensei says in the video clip above, use the things of nature to make the body strong.
If I were able to point to just one resource for the warrior that combines old school training with modern sports science, I’d look here… Ninja Missions <<==
