Ninja Shape Up


Much effort is spent on training and developing our technique. In order for us to perform these skills as well as maneuver through obstacles, we need to have a foundation for strength. I believe that being in shape is gained from two perspectives. One being Internal and the Second being External. Inside I am speaking more of endurance and the strengths that are gained from such exercises as running, biking and swimming. Outside I am talking more about muscle and our physique. 

There are numerous exercises designed to develop this muscle, but I am going to focus on what I believe to be the 4 primary exercises for developing a well rounded foundation in strength. These exercises will assist in giving you the power needed for achieving your image of a Total Warrior. There are four strength training exercises, two that are pulling and two that are pushing. I call these exercises the FANTASTIC FOUR.

Pulling:

1. Close Grip Pull Ups. 
This exercise develops the lower lats, biceps and forearms. 

Grab onto the pull up bar with hands 6-8 inches apart.

Pull up, trying to touch your chin to the bar.

Try to keep your back slightly hyberextended.

Donīt allow your body to swing back and forth.
 

 


2. Wide Grip Pull Up. 
This exercise develops the upper lats and shoulders.

Grab onto the pull up bar with hands approximately 32-34 inches apart.

Pull up, trying to touch your chin to the bar.

Try to keep your back slightly hyperextended.

Do not allow your body to swing back and forth

 

 

Pushing:

1. Dips. 
This exercise develops the pectorals and triceps.

Hold yourself erect on the dip attachment bar.

Keep elbows into the sides, lower your body by bending shoulders and elbows.

Continue down as far as you can, pause, then press back to arms length.

Do not allow your body to swing back and forth.


 

2. Eleveated Push-Ups. 
This exercise develops the triceps and pectorals.

Kneel on floor and hold push-up attachment handles.

Place legs out straight behind you, keep back straight and head up.

Keeping your lower body rigid, elbows in, lower yourself downward as far as you can, pause at the bottom, then press to starting position

One of the reasons that I believe these exercises are important and a great foundation for success, is because they are simple. This type of strength training uses your own body weight for resistance. This is important for martial science training. Another bonus is that most of these exercises are easy to do. If you donīt have the equipment, most parks offer all you need to do these exercises. When I started training, I used chairs for doing the push ups. No training program should be set in stone, experiment with these and see what you can do to increase your overall performance. If you stick to the program, I can bet you will be well on your well to a well designed and powerful physique. 

Good Luck.

Sensei Tew
 
RTMS Head Instructor