Unlock exciting ninja parkour skills! Designed for complete beginners, this training guide provides a taste of the parkour basics, blending strength training, flexibility, and fundamental movements. Over just five days, you’ll build the skills, confidence, and fitness needed to take on full parkour training.

Training Summary

1 – What to expect

Your Mission

At the end of the 5-day parkour training, you would have practiced four categories of parkour moves: vaulting, jumping, climbing, and rolling. This provides you with a nice toolbox to play around with obstacles at a basic level. These skills can be used in obstacle races and may, in some cases, save your life.

Safety

While parkour is thrilling, safety should always be a top priority. Here are some tips to keep in mind:

• Know Your Limits: Don’t attempt advanced moves until you’ve mastered the basics. Progress at your own pace to avoid injury.
• Use Proper Technique: Focus on form and technique to ensure you’re executing movements correctly and safely.
• Train with Others: Whenever possible, train with a partner or group. They can provide assistance, feedback, and help in case of an emergency.
• Choose Safe Environments: Practice in areas that are free from hazards. Avoid slippery surfaces, sharp edges, and unstable structures.
• Warm Up and Cool Down: Always begin with a proper warm-up to prepare your body for physical activity and end with a cool-down to aid recovery.

Realistic Progress

Mastering complex parkour moves in a short time can be overwhelming. Focus on making steady progress rather than achieving perfection immediately. For example, instead of mastering wall runs in a day, aim to feel comfortable with the basic technique and height. Celebrate small successes to stay motivated.

Training Session Duration

Each session should last about 60 – 75 minutes, including warm-up and cool-down periods. This structure ensures a comprehensive workout without overwhelming beginners.

While the training is meant to run consecutively, you are free to adjust the frequency to you schedule.

Tips when you’re training Alone…

Stay motivated – Training alone requires self-discipline. Set clear, achievable goals for each session and track your progress. Reward yourself for meeting milestones to stay motivated.

Manage the anxiety of people watching you – It’s natural to feel self-conscious when practicing in public. Focus on your training and remember that most people are curious and impressed, not judgmental. Find less crowded locations or train with a friend if you feel uncomfortable.

Create a Supportive Environment – Create a routine that includes motivational music, a designated training area, and regular practice times. Join online parkour communities for support and feedback.

2 – 5-Day Parkour Quick Beginner Training Guide

Guidelines for Each Day & Rest time between sets

• Warm-up: 6 minutes of dynamic stretching or light cardio to prepare the body.
• Strength Training: 15 minutes of basic exercises to build foundational strength. Aim for 1-2 minutes of rest between sets. This allows enough time for muscles to recover partially so you can perform the next set effectively.
• Flexibility: 6 minutes of stretching to improve range of motion and prevent injuries. Rest periods between flexibility exercises are typically shorter, around 30 seconds to 1 minute, as these exercises focus more on maintaining range of motion and avoiding stiffness.
• Basic Movement Practice: 20 to 45 minutes of practicing a specific parkour move with clear milestones and progress markers.

Day 1: Foundation (Precision Jump & Safety Roll)

Estimated Training Time: 60 minutes

1. Warm-up (6 min)
2. Strength training (15 min)
3. Flexibility (6 min)
4. Parkour Move: Precision Jumps (15 min)
5. Parkour Move: Safety Rolls (15 min)

Warm-up (6 minutes)

Strength Training (15 minutes)

Flexibility (6 minutes)

Basic Movement: Precision Jumps (15 min)

Precision jumps are fundamental in parkour, focusing on accuracy and balance. This exercise helps build confidence in landing and improves spatial awareness.

Goal:

• Successfully land on the target without stumbling or losing balance.
• Aim to achieve a stable landing in the first session. There is no point compromising balance for distance.

Setup:

• Choose a target that is 1-2 feet away, appropriate for beginners.
• Ensure the landing area is clear of obstacles and safe for landing.

Execution:

1. Approach the target with a controlled run-up.
2. Jump explosively, aiming to land softly and precisely on the target.
3. Use both feet to land simultaneously on the target.

Technique Tips:

• Maintain a straight posture throughout the jump to aid balance and control.
• Focus on landing with bent knees to absorb impact smoothly.
• Keep your eyes focused on the landing spot to enhance accuracy.

Basic Movement: Safety Rolls (15 min)

Safety rolls are essential for learning how to fall safely and reduce impact during parkour movements.

Goal:

• Perform the roll without hesitation or impact on the ground.
• Aim for a fluid and controlled roll from start to finish.
• Being able to roll from a squatting position is good enough for the first session.

Setup:

• Find a clear, soft surface such as grass or a gym mat.
• Ensure there are no obstacles in the rolling path.

Execution:

1. Start in a squatting position, feet shoulder-width apart.
2. Tuck your head towards your chest and roll diagonally over one shoulder.
3. Use your arms to protect your head and distribute impact along your back.

Technique Tips:

• Maintain a smooth, continuous motion throughout the roll.
• Keep your chin tucked to avoid hitting your head.
• Roll over the shoulder, not directly on the spine.
• Practice slowly at first, then gradually increase speed.
• Practice rolling from both sides to develop versatility and comfort. But as a beginner, it’s normal to be better on one side than the other.

Day 2: Vaulting & Safety Roll

Estimated Training Time: 60 minutes

1. Warm-up (6 min)
2. Strength training (15 min)
3. Flexibility (6 min)
4. Parkour Move: Safety Vault (20 min)
5. Parkour Move: Safety Rolls (10 min)

Warm-up (6 minutes)

Strength Training (15 min)

Flexibility (6 min)

Basic Movement: Safety Vault (15 min)

The safety vault is a fundamental parkour move that focuses on safely and efficiently overcoming obstacles. This exercise helps build confidence in clearing obstacles and improves coordination.

Goal:

• Successfully clear the obstacle smoothly and safely without losing balance or control.
• Aim to achieve a fluid motion with control within the first session.

Setup:

• Choose a low obstacle (such as a low wall or rail) that is stable and safe for practice.
• Ensure the area around the obstacle is clear of hazards.

Execution:

1. Approach the obstacle with a controlled jog straight on.
2. Plant your lead hand and opposite foot firmly on the obstacle (e.g. right hand and left foot, or left hand and right foot)
3. Bring your trailing leg through as your body moves over the obstacle, ensuring it clears smoothly.
4. Land softly on the other side, resuming your run smoothly. If you’re comfortable, you can perform a safety roll after this.

Technique Tips:

• Weight Distribution: Your hand and foot should support a significant portion of your weight.
• Soft Landings: Focus on landing with bent knees to absorb impact smoothly.
• Focus: Keep your eyes on the obstacle and landing spot to enhance accuracy and control.

Basic Movement: Safety Rolls (15 min)

At a higher level, safety rolls absorb impact safely and smoothly when you’re transitioning at speed and landing from height. Building the skill to roll and transition into a safety roll is important.

Goal:

• Execute the roll smoothly and seamlessly from different starting positions (e.g. standing, after a precision jump). Do NOT jump from height at this stage.
• Aim for fluidity and control throughout the entire rolling motion.

Setup:

• Find a soft, clear surface such as grass or a gym mat.
• Ensure there are no obstacles in your rolling path.

Execution:

1. Begin standing or with a small jump. Then transition into a crouched position, feet shoulder-width apart.
2. Tuck your head towards your chest as you initiate the roll over one shoulder.
3. Keep your arms close to your body and use them to guide the roll.

Technique Tips:

• Maintain a continuous and controlled motion throughout the roll.
• Practice rolling from various starting positions (standing, kneeling, or crouching) to improve adaptability.
• Focus on landing softly and distributing impact along your back.

Day 3: Basic Climbing Skills + Previous Parkour Moves

Total Training Time: 60 minutes

1. Warm-up (6 min)
2. Strength training (15 min)
3. Flexibility (6 min)
4. Parkour Move: Low Wall Climbs (20 min)
5. Parkour Move: Choose Your Moves (10 min)

Warm-up (5 min)

Strength Training (15 minutes)

Flexibility (6 minutes)

New Basic Movement: Low Wall Climbs (20 minutes)

Low wall climbs introduce basic climbing techniques and build upper body strength essential for parkour.

Goal:

• Reach the top of the wall (LOW wall) smoothly without slipping or losing balance.
• Aim for a controlled ascent and descent with each attempt.

Setup:

• Find a low wall or ledge that is stable and safe to climb.
• Ensure there is enough space to maneuver around the wall.

Execution:

1. Approach the wall with a steady pace.
2. Use a step-up technique by placing one foot on the wall’s edge.
3. Follow with a controlled pull-up motion to reach the top of the wall.

Technique Tips:

• Focus on maintaining balance and control throughout the climb.
• Use your legs to push and assist in the upward movement.
• Once your chest is above the wall, lean your body weight over the of the wall to conserve strength. But be careful not to lean excessively that you top over to the other side.

Previous Basic Movements: Your Choice (10 min)

Pick any of the parkour moves you need more practice in and practice the techniques.

Day 4: Practice and Progression

Total Training Time: 60 – 75 min

1. Warm-up (8 min)
2. Strength training (15 min)
3. Flexibility (6 min)
4. Parkour: Advanced Practice (30 min)

Warm-up (8 min)

Strength Training (15 minutes)

Flexibility (6 minutes)

Advanced Practice: Combining Precision Jumps, Safety Vaults, and Rolls (20-30 Min)

Combining moves helps to create fluid sequences, improving the ability to link parkour techniques naturally. If you need more practice with certain parkour moves, make sure to practice.

Goal:

• Integrate precision jumps, safety vaults, and rolls into smooth sequences.
• Develop the ability to transition between different movements with ease.

Setup:

• Arrange obstacles to allow for the combination of movements in a controlled environment.
• Ensure all obstacles are stable and safe.

Execution:

1. Start with a precision jump to a designated target.
2. Transition smoothly into a safety vault over a nearby obstacle.
3. Conclude the sequence with a safety roll upon landing.

Technique Tips:

• Focus on maintaining control and fluidity throughout the sequence.
• Keep movements deliberate and avoid rushing.
• Ensure proper form for each individual move within the combination.
• Practice each sequence slowly at first, then gradually increase speed.

Example Sequences:

1. Precision Jump -> Safety Vault -> Safety Roll
2. Safety Vault -> Precision Jump -> Safety Roll
3. Precision Jump -> Precision Jump -> Safety Roll

Feedback & Self-Assessment:

• Reflect on each sequence and identify areas for improvement.
• Adjust form and technique as needed based on self-assessment.
• Aim for consistent improvement in fluidity and control over time.

Day 5: Flow Practice

Total Training Time: 60 – 75 min

1. Warm-up (6 min)
2. Strength training (15 min)
3. Flexibility (6 min)
4. Parkour: Flow Practice (30 min)

Warm-up (6 min)

Strength Training (15 min)

Flexibility (6 min)

Flow Practice: Putting It All Together (45 Min)

Flow practice involves creating smooth transitions between different parkour techniques, focusing on fluidity and creativity.

Goal:

• Integrate all learned movements into seamless flow sequences.
• Develop personal style and creativity in movement.

Setup:

• Use a variety of obstacles to allow for diverse sequences.
• Ensure the training environment is safe and free from hazards.

Execution:

1. Start with a basic movement, such as a precision jump.
2. Transition into a safety vault, followed by a roll.
3. Continue the sequence with additional movements, experimenting with different combinations.

Technique Tips:

• Focus on maintaining continuous movement without pauses.
• Experiment with different sequences to find what feels natural.
• Prioritize safety and control over speed.

Example Sequences:

1. Precision Jump -> Safety Vault -> Roll -> Precision Jump
2. Safety Vault -> Precision Jump -> Roll -> Safety Vault
3. Roll -> Precision Jump -> Safety Vault -> Roll

Feedback & Self-Assessment:

• Reflect on each flow sequence and identify areas for improvement.
• Adjust form and technique as needed based on self-assessment.
• Aim for consistent improvement in fluidity and creativity over time.

This 5-day program is designed to provide beginners with a strong foundation in parkour, building the skills and confidence needed to progress to more advanced techniques.

3 – Ready to Level Up Your Skills?

Completed the 5-Day Parkour Quick Training Guide? You’ve taken the first steps towards mastering the basics of parkour, building your strength, agility, and confidence. Now, it’s time to elevate your training and fully embrace the path of the modern ninja.

Introducing The Comprehensive Parkour Program

Our partner’s highly-rated program, Learn Parkour And Free Running – Basic to Intermediate Skills, is designed to take your training to the next level. This program aligns perfectly with the Way of Ninja philosophy, focusing on developing cross-functional skills that will transform you into a modern-day ninja.

Here’s what you can expect:

• Dynamic Techniques: Learn amazing parkour techniques safely from the comfort of your backyard. From shoulder rolls to balance work, and from vaulting to wall techniques, this course covers it all.
• Flips and Tricks: Master the art of backflips, wall flips, front flips, and butterfly kicks, ensuring you’re ready to tackle any challenge with ninja-like precision.
• Professional Feedback: Get expert feedback on your training videos from a team of experienced parkour coaches. This personalized guidance will help you refine your skills and progress faster.
• Lifetime Access: Enjoy full lifetime access to the course materials, including 4 hours of on-demand video, assignments, and articles, accessible on mobile and TV.
• Community Support: Join a member’s-only community where you can connect with fellow parkour enthusiasts, share your progress, and get additional tips and motivation.

Join the Program Today!

By enrolling in the comprehensive Learn Parkour And Free Running – Basic to Intermediate Skills program, you’re investing in a unique training experience that will set you on the path to becoming a modern ninja. Whether you’re a beginner looking to build a solid foundation or an athlete seeking to cross-train and enhance your performance, this course is perfect for you.

As a new student of parkour this class had a lot of helpful info and starter tips for me.

– Johann J C.

Basic to Intermediate Skills

Ready to train the full range of ninja parkour skills?

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• Get expert feedback from experienced Parkour coaches
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The post 5-Day Parkour Quick Training Guide for Beginners appeared first on Way Of Ninja.

Tick, tock, tick, tock… Time to get started in calisthenics from the comfort of your own home. Even if you’re a total beginner who’s not physically active, this training guide will help you build basic strength and technique.

Training Summary

1 – Take This Basic Calisthenics Test First

Before you get started, take this test to check if this complete beginner calisthenics training guide is suitable for you. If you fail to complete the test in proper form using the regular form of the exercises (and without use of momentum), use the training guide to build your calisthenics strength and form.

Make sure to keep a record of how you did in the test. We’ll use that as a basis to improve your standard.

Test Passing Standards

For full instructions on how to perform the exercises (and see easier progressions of each exercise), scroll to the progression section. 

Test Guidelines

1. Maintain Proper Form: You must perform all exercises with proper form. This means not arching your body when doing push ups, not kipping when performing pull ups, and so on. All exercise movements must be controlled. You’re not allowed to use momentum or bounces. If you have to cheat to pass, you fail.
2. Limit Rest Time: Take no more than 2 minutes of rest between each set and no more than 4 minutes between each exercise. Anything more means failure.

If you’re unable to do an exercise, you fail. However, do try an easier version of it and record the number of repetitions you’ve performed. The key is to improve over time.

Assuming you will be using the training guide to improve your score, welcome and let’s get started.

2 – Calisthenics Routine & Training Guide for Physically-Inactive Beginners

Your Mission

In 30 days, aim to improve your test standard. Significant improvement is the goal, even if you can’t yet perform certain exercises. You get bonus points if you manage to pass the test, especially if you aren’t able to perform regular pull ups.

Training Guidelines

While not everyone begins with the same ability and strength, let’s follow these guidelines:

• Start with the standard form of each exercise. Drop to an easier progression if you lose form.
  For example, if you can no longer do standard push ups, do knee-supported push ups or inclined push ups.
• Take 1-2 minutes breaks between sets and up to 3 minutes between exercises. Reduce break times in later weeks for more challenge.

Warm Up

Your warm up involves doing easier progressions of the five exercises. So, whichever level you’re at, drop to an easier level when warming up. For example, if you’re able to do regular pull ups, do horizontal pulls as your warm up.

The Routine

Pick the highest progression of each exercise that you can perform with proper form. At any moment you lose form, drop to an easier progression of the exercise, and continue.

For pull ups, it is acceptable to do halfway pull ups as an easier progression for full pull ups. So, for instance, if you find yourself struggling on your last pull up, just pull up as high as you can.

To reiterate, the highest progression for each exercise in this routine is as follows:

• Standard Push Ups
• Flat Leg Raises (aka. Lying Leg Raises)
• Regular Pull Ups
• Deep Squats
• Straight Bridges

Week 1

Do this routine on Day 1, 3, 5 and 6.

Rest on Day 2, 4 and 7.

Week 2

Same thing. But, we’re alternating the repetitions.

Do this routine on Day 1 and 4.

Do this routine on Day 2 and 5.

Rest on Day 3, 6 and 7.

Week 3

Same thing, except for pull ups. Increase repetitions. Halfway pulls are acceptable if you can no longer do full pull ups. Kipping is not acceptable.

Do this routine on Day 1, 2, 4 and 5.

Rest on Day 3, 6 and 7.

Week 4

This week is a five-day week. The routine on Day 4 and 5 goes beyond the test standard to challenge your strength.

Do this routine on Day 1, 2 and 7.

Do this routine on Day 4 and 5.

Take Day 7 of Week 4 is your test. This time round, you need to complete your warm up before attempting the test.

3 – Basic Exercises & Easier Progressions

There are five basic calisthenics exercises that work all your major muscle groups. These exercises build the foundation for advanced calisthenic and parkour feats:

1. Push ups
2. Pull ups
3. Leg raises
4. Squats
5. Bridges

Each exercise has various progressions of different levels of difficulty to match your ability. For example, regular push ups are more challenging than wall push ups; full bridges are less easy to perform than straight bridges.

Adjust the progression to your level to maintain proper form and avoid injury. There’s no point in doing half-assed push ups with terrible form.

Calisthenics Exercise Progression Levels

The exercises are listed from the most difficult to the easiest. This way, you can start at the level that suits your current ability and progress as you get stronger.

Because the guide is meant for newbies, the most difficult exercise progression will only be the regular forms of the exercise (e.g. regular push ups instead of handstand push ups).

Push Ups Progressions

No matter the progression, keep your hands at shoulder-width apart. And, control your movement. Don’t let your arms flare out sideways.

• Regular Push Up
• Knee Push Up
• Incline Push Up
• Wall Push Up

Pull Ups Progressions

Pull ups should not be done with kipping or bounce momentum. Keep your arms at shoulder-width apart. Grip the bar with your palms facing away from you (pronated grip).

Squats Progressions

Leg Raises Progressions

via GIPHY

Bridge Progressions

4 – Over to You!

Your goal is to improve your test standard within 30 days.  It doesn’t matter if you start the routine with easier versions of each exercise. What matters is that you’re building the proper calisthenics form and strength.

Moreover, since you’re beginning each session with the standard version of each exercise until you lose form, you’ll make big strides within the four weeks of training.

Ready? Set. Go!

Note: This calisthenics routine is inspired by the fundamentals in ‘Convict Conditioning’. To continue your training, I recommend the following program…

The Body Basic Training program
(School of Calisthenics)

Master pull-ups, dips, squats, and more. It’s all about movement, strength, and play.

This is my top recommended calisthenics program by the School of Calisthenics.

Start Training

The post The Easy 4-Week Bodyweight Workout for Physical Inactive Beginners appeared first on Way Of Ninja.

Want to do more pullups? Whether you can do 18 pullups or none at all, this training guide will show you four proven methods to increase your pullup count quickly.

My Story: Pullups were an army requirement!

In 2010, I had to perform at least 8 pullups to qualify for the enhanced recruit intake for the army. At that time, I couldn’t even do one.

So, I trained for 2 months.

Within two weeks, I achieved my first pullup. Gradually, I increased my reps to eight, just in time for the test, and was accepted into the enhanced batch of recruits.

My progress was slow because I couldn’t find reliable pullup guides for total beginners. I had to piece together various bits of advice.

If you’re in the same boat, stop searching and start training with these proven methods.

Pullups vs. Chinups: What’s the Difference?

What’s the differences between pullups and chinups? Aren’t they the same?

Similarities in Both Exercises

• Both exercises start with you hanging on a bar and pulling yourself up until your chin is above the bar. Many calisthenics athletes pull high enough for their upper chest to touch the bar.
• Your arms should be shoulder-width apart for both.
• They work the same seven muscle groups.

Differences – Grip and Intensity in Each Muscle Group

Although both pullups and chinups use the similar movements and muscle groups, the forearm grip technique (i.e. overhand vs underhand) is different. As a result, the same muscles groups are exerted at a different intensities for pullups (see the table below), which makes pullups tougher.

What should you train? – Pullups vs Chinups

So if you want a complete back exercise that’s more challenging, do pullups. Because chinups rely more on your biceps and pecs, they are easier to do. Besides that, there are no other differences in muscle groups worked.

I prefer pullups to chinups. I’d rather do dips and push-ups for biceps and chest.

Ultimately, whether you want to increase chinups or pullups, the training is the same. 

What Pullup Equipment Do You Need?

Pullup Bar

Pullup bars are everywhere at gyms and fitness facilities. But, if you truly want to get better at pullups, having a pullup bar near you increase the likelihood of you randomly training.

Convenience is the key to succeeding in a new training regime. Consider getting a doorway pullup bar for your home or office.

Recommended:

I recommend the Multi-Function Pullup Bar because of the quick setup — no screws or drilling — and the safety and durability (unlike alternatives that break within weeks). It also comes with a free resistance band, which you can use for assisted pullups.

Tip: Every time you pass the doorway, do pullups! Need to take a break from work? Do pullups. The doorway pullup bar a great way to incorporate quick sets into your routine. If you have to take great pains just to find a pullup bar every day, you’ll lose motivation and give up.

Resistance Bands

Resistance bands are essential for assisted pullups, unless you have a gym buddy to help you out every time you train. If you want to train in assisted pullups daily, consider getting a pullup resistance band.

Recommended:

I recommend the Pullup Assistance Bands System because it’s designed by a certified NASM-CES strength coach and is a lot more sturdy than regular resistance bands. It is meant for intensive use.

I don’t know about you but I have a fear of bands snapping into my face. This specific band system works with any pullup bar and can be used for other home workouts.

Your Body

Ensure you’re injury-free. If you have a pre-existing injury, consult a doctor before starting.

How to Do the Pullup Correctly?

Learning to perform pullups correctly will ensure you progress in your calisthenics training quicker and save you from unnecessary injuries. Follow these key points:

Grip Position

• Grip the bar shoulder-width (or slightly wider) apart.
• Use a full grip with your fingers curling around the bar and touching your thumb.
• Alternatively, the grip that I use involves curling the four fingers and the thumb over the bar.

Active Hang

• Engage your scapula and pull your shoulder blades down before starting your pullup.
• Avoid switching to a passive hang during consecutive pullups to prevent shoulder injuries. Keep your scapular engaged to avoid wear-and-tear shoulder injuries.

Engage your scapula and pull your shoulder blades down before starting your pullup.Avoid

Find out exactly how to activate your shoulders and hand in this section (refer to 1. Active Hang).

Full Range of Motion

Your arms should start fully extended at the bottom position. Then, pull yourself up so that the chin goes above the bar; it’s even better if your chest nearly touches the bar. Repeat.

• Perform pullups slowly and with control to achieve full ROM.
• Ensure your chin passes the bar at the top and your arms fully extend at the bottom.
• Keep your feet behind and avoid swaying.

Controlled Movement

No kipping or using of momentum. Unless you’re using momentum to teach your body the motion of the pullup, kipping is considered cheating.

• Engage your core and posterior chain throughout the movement.
• Your body should form a straight line from head to toe.

Using momentum is a useful learning tool but stop kipping the moment you manage your first pullup. Your movement should be controlled.

4 Proven Ways to Do More Pullups

These four methods can help you increase your pullup count quickly. If you can’t do a pullup yet, start with methods #1 and #2. In the first two methods, we focus on building upper body strength and helping you learn the muscle coordination motion needed to do a pullup.

If you can already do at least 3 pullups, try methods #3 and #4 instead.

Proven Method #1: Grease The Groove

Without knowing it, I used the Grease the Groove method by Pavel Tsatsouline for my pre-army pullup training. Several times a day, I visited my neighbourhood fitness area to attempt pullups. This method essentially means doing as many “pullups” you can; the pullups could be easier progressions or half-attempts.

In the beginning, I barely did half of a pullup. But I just cranked out whatever I could. When I was tired, I hung on the bar for as long as I could. I will give you the list of easy progression pullup exercises to grease the grove.

So this is the single-most important method for increasing pullups — even if you can do zero. To do more consecutive pullups, you need to train more in pullups (or half pullups). You need to be obsessive. You need to put in more time.

Goal: Do not train to failure. Instead, build strength and practice the movement to let your nervous system learn the motion.

For convenience: Get a doorway pullup bar. Every time you walk past it, you’ll be tempted to try pulling up. With more attempts, you’re teaching your body to make subtle adjustments.

Important tip: Whether you’re handing or pulling, remember to engage your scapular muscles to avoid shoulder impingement in the long run.

But, how do you grease the groove if you can’t even do one pullup?

List of Low pullup progression exercises for “greasing the groove”

Doing more pullups every day is a solid strategy. But what if you can’t even do one? Jerk your body up all day long, with zero noticeable progress?

No. That’s discouraging and boring!

Here’s a list of pullup strengthening and coordination exercises. Although you aren’t yet doing pullups, you’ll get there with these low-level progressions. Some demo videos available after this table.

• Active Hangs
• Scapular Pullups
• Negative Pullups
• Inverted Rows
• Assisted Pullups
• Chin ups

Active hangs are performed by hanging on to the bar while keeping your scapular activated. Make sure to pull your shoulder blades down and together at the back.

So, how do you know whether you are in the passive or active position?

If your shoulders are shrugged up to your ears when hanging, you’re in the passive position. In an active position, your shoulder blades are pushed down and together. There should be some distance between your shoulders and ears. Also, your chest would be extended slightly forward.

How do you incorporate this into your pullup regime?

Hang with your shoulder blades activated for 10 to 60 seconds (depending on your level of fitness). This helps your body learn how to correctly engage your back muscles. It also increases the time you can grip a pullup bar.

In effect, you’ll gain the grip and muscles needed to do a pullup.

This is similar to the active hang, except that there is a tiny engagement and release in your back.

Jump and use the upward momentum to pull yourself up. Your chin should go above the bar. Then, slowly lower yourself down. Make sure that your shoulder blades are pulled down.

Doing negative pullups is one of the best ways to learn the pullup motion but in reverse. Instead of pulling yourself up in a negative pullup, focus on lowering yourself down slowly.

The Inverted Row (aka. Australian Pullups, Inclined Pullups or Inverted Pullups) can be done almost anywhere, even at home.

If you are training outside, use the parallel bars. At the gym? Modify the Smith machine. At home? Use a sturdy desk or dining table.

Assisted Pullups with Resistance Bands

If you wish to train at home, make use of your doorway pullup bar and hang the resistance band as shown in the video.

Assisted Pullups Machine

Assisted Pullups with a training partner

If you have a training buddy, have them assist you with three to ten more pullups/chinups (only after you’ve performed the maximum number of unassisted pullups/chinups). Repeat the set twice with a 5-mins break in-between.

Avoid using the assisted pullups technique demonstrated in the video below. It is a safety issue.

By having your buddy hold your feet, you are risking injury. People have accidentally let go off the bar when exhausted and fallen face first onto the ground.

As mentioned, chinups are easier to do than pullups because you are relying on the biceps and chest.

Remember… where pullups are performed with a pronated grip, chinups are done with a supinated grip (reverse or underhand-grip).

Try them out and you may be surprised. They ingrain the

General Guidelines for your “Grease the Groove” training

Begin with the most difficult exercise of the bunch, and then move on to the easier progressions. DO NOT train to failure.

Also, make sure to switch between the exercises listed. Each exercise has its benefits.

• For a few times each day, do two to three sets of each exercise. Depending on intensity, take a 1 to 4-minute break between sets.
• Every hour, go to a pullup bar and get five to ten minutes of exercises done, the time includes resting between sets. If hourly isn’t possible, then every time you take a break. This is why having a pullup bar at your doorway (or nearby facility) is beneficial.

Never compromise your form in any of the exercises — unless you want to develop terrible injury-inducing habits. If you are too fatigued to engage the right muscles, do a lower progression of the exercise.

Again, greasing the grove does not mean training to failure!

After One-week of Training

When I was a beginner, I did max reps each hourly session. For example, if I did halfway pullups, it’d be until I could barely pull myself up. I then moved on to inclined pullups. When I couldn’t do that with proper form, I did active hangs.

You can do the same after your first week of trying out the exercises. Get your form right first.

Note: Take a look at Posey’s Marine Pull Up program (below) as it also caters to complete beginners.

Recommended:

Multi-Function Pullup Bar

No screws and no drilling! Just attach and detach this sturdy pullup bar from your door frame in a jiffy.

I want this!

P.S. Comes with a free resistance band

Proven Method #2: Marines Pull Up Program by Posey

Because pull ups are a challenging exercise for beginners, Major Misty Posey’s training program focuses on building these foundational elements progressively to help beginners achieve their first pull-up. Participants have reported going from zero to one within their second week.

Mindset and Preparation

1. Mindset: Approach pull-ups as a skill that improves with practice. Stay committed and patient throughout the process.
2. Equipment: Use a sturdy pull-up bar that allows a full range of motion.

Exercise Regimen

There are four main exercises designed to build the necessary strength and technique:

Training Approach

• Frequency: Perform pull-up progressions 3 to 5 times per week.
• Volume: Aim for 3 to 5 sets of each exercise per session.
• Progression: Start with assisted variations and gradually reduce assistance as strength improves.
• Technique: Focus on engaging the back and arm muscles throughout the exercise.

Additional Tips

• Consistency: Regular practice is crucial for improvement.
• Rest and Recovery: Allow adequate rest between sessions to prevent overtraining.
• Nutrition: Maintain a balanced diet to support muscle recovery and growth.
• Tracking Progress: Monitor improvements by tracking the number of repetitions and the quality of each pull-up attempt.

By following Major Misty Posey’s structured approach and maintaining consistency, beginners can effectively build the strength and technique necessary to achieve their first pull-up within four weeks. Remember, each step forward, no matter how small, brings you closer to your goal. Good luck!

The Marine Pull Up Program by Posey is the only one that is completely friendly to complete beginners. This program is also effective enough that it is used at a Marines Corp Base.

Proven Method #3: Two Week Pull Up Push Workout

The Pull Up Push workout is a training regime by Stew Smith, a former Navy Seal. It is meant to blast your pullup reps through the roof in two-weeks.

Requirement: You need to be able to do between three to ten pullups before embarking on this program.

For the next 10 consecutive days, do an extra 25-50 pull-ups daily, depending on your current ability:

• If fewer than five pull-ups normally, aim for 25 pull-ups daily.
• If more than five pull-ups normally, aim for 50 pull-ups daily.

Odd Days (Pick either Supersets or Pyramids)

Even Days

Program Structure

• Rotate between odd-day workouts and even-day pull-up supplements for 10 days.
• Take 3-4 days off from doing any pull-ups after the 10-day routine.
• Test your pull-up progress on day 14 or 15.

This structured approach can help in effectively increasing pull-up numbers over a two-week period.

Proven Method #4: The Fighter Pull Up Program by Pavel

The Fighter Pull Up program is a thirty-day training regime that has been proven to double your reps. This is suitable for everyone – beginners and above.

These are the rough guidelines:

• Do 5 sets of pullups everyday
• After every five days, take a off day
• On the first session, do your maximum pullup reps for the first set. For every subsequent set deduct one rep.

Yes, the same Pavel who advocated for Grease the Groove. He was also a fitness instructor in the former Soviet Union.

Do More Pullups in 30-Days Challenge

You need to be doing pull-ups every day rain or shine if you’re serious about your goal.

The post 4 Proven Ways to Train & Do More Pullups Easily (Training Guide) appeared first on Way Of Ninja.

You want to join your first obstacle race. But you’re afraid. 

Sure, you’re fit. But is that really enough to get through all the insane obstacles? How do you even approach obstacle training?

Don’t worry.

In this article, you’ll find out the 13 typical obstacles found in a race. You’ll also learn simple techniques to overcome those obstacles.

I’ve added my own insights with each obstacle. And provided advice on how you should approach your obstacle course training.

How to Train for an Obstacle Course Race?

When you compete in an obstacle race, you get to test your running endurance, functional strength and obstacle course technique. Joining a race will also certainly motivate you to train. If you need more reasons to join a race, here are 11 reasons.

Yet, how should you train for your first obstacle course race?

4 Elements Beginner Obstacle Racers Should Prepare For

• Learning techniques to overcome common obstacles efficiently
• Endurance running on uneven trails
• Transitioning from running to random stops to get through obstacles
• Training your upper body strength, mobility, coordination and grip power

Even if you register for a low-intensity obstacle run, get a bit of experience in the four elements. This helps your body extrapolate what you learn from obstacle course training to your actual race.

High Pressure Training for Your First Race NOT Recommended

However, don’t put too much pressure on yourself.  Take your obstacle course training as an initiation ceremony into something bigger. Enjoy the training journey!

If you training out of dread and fear, you’ve lost the whole point.

Using My Experience to Benefit Your Obstacle Course Training

In fact, I didn’t train any differently before my first obstacle race in 2014. My fitness standard was high (gold award recipient for my army fitness test) and I was active in movement-based training. Having some basic obstacle skills from the army also played a part to making my first race relatively easy.

That is also why learning obstacle course techniques will greatly benefit you on race day. After all, obstacles are what many beginners lack confidence in.

So, check out the 13 common obstacles and familiarize yourself with the techniques. I’ll not talk about the other obstacles because they are easier to prepare for.

13 Common Obstacles at a Typical Obstacle Race

These are 13 obstacles that are most common throughout all races. Include them in your obstacle course training and practice the techniques at your local obstacle course training gym, or outdoor fitness facility.

Setting the technique into muscle memory will benefit you on race day.

Nonetheless, even if you have little opportunity to practice, you will be surprised at how theoretical knowledge comes to life when you are under pressure to excel on race day.

#1 – Barbed Wire Crawl

The best way to go through the barb wire obstacle, is to crawl fast.

The Barbed Wire Crawl is a staple in almost all obstacle course races. Even though you are allowed to roll, I find that it disorientates me with dizziness.

I prefer doing bear crawls (aka foot-hand crawl in MovNat) quickly from one end to the other. The momentum will make it less tiring to move forward (and your knees are less likely to hit the floor from fatigue).

Obstacle course training advice – Train in Bear Crawls

Practice the hand-foot crawl (aka bear crawl or quadrupedal movement). It strengthens your core and gives you the speed needed to complete the Barbed Wire Crawl obstacle.

• Your knees should not touch the ground
• Your back needs to be straight and aligned, arching it up will get you cut on the barb wire

If the wire is too low, do the army leopard crawl instead.

Blockages from obstacle lane-hoggers may slow you down

The problem, however, is the many obstacle lane-hoggers in front of you, who prevent you from crawling fast. My advice is, get the competitive tickets if you are racing competitively. Not everyone is courteous or aware enough to keep to the side (and not stray into different lanes) when they are exhausted.

So, when you do get tired and need to rest (or slow down) don’t stay in the middle. Be aware that there are other racers.

#2 – Hercules Hoist

Possessing strong upper body strength will help you with the Hercules Hoist obstacle. You simply have to pull the weight to the top and slowly lower it down.

The Hercules Hoist was among the obstacles I overcame at Spartan Race (Sprint) in 2015. Just as Joe Distefano suggests, pretend that you are climbing up the rope and pull it downwards. When I was doing this obstacle for the first time, I made full use of my body weight to counter the heaviness, staggered my footing and just kept pulling.

#3 – Monkey Bars

In Monkey Bars obstacle you swing yourself from the starting point to the end, without falling to the ground.

Obstacle course training advice – Practice Grip by Hanging & Train in Monkey Bars to Coordinate Swinging Momentum

As with any bar-related movement, you need to develop grip strength. You can do this by hanging on a pull-up bar daily for a few minutes, while in the active position. Do it before breakfast, lunch and dinner. Or any time you are able to.

If you are lazy to drive to a pull up bar facility everyday, get this doorway pull up bar for use at your house.

Once you’ve trained your grip, learn to use your body’s swinging momentum to move yourself forward. Muscling through is going to be difficult due to the large gap between each bar. So, develop the technique to help you get through this obstacle.

Go to your public fitness facility (or some random kids playground) to practice using your swinging momentum.

#4 – Spear Throw

The Spear Throw obstacle is one that is unique to Spartan Race. Center your grip on the spear and have your thumb beneath to support it. Extend all the way back, aim for the target and throw with your hand propelling all the way forward.

I failed in the Spear Throw obstacle at Spartan Race Singapore 2015. The spear fell downwards barely one foot from the centre of the target. 30 burpees.

#5 – Inverted Wall

If you are short, use the slats at thee back of the wall to climb upwards. Then, hook your leg over if you need to. If you are taller and have reasonable upper body strength, jump and grab the top of the wall. Then, muscle yourself over.

I don’t recall doing this at Spartan Race Singapore. However, I may have overcome this at Lion Dash 2014. The mechanics of overcoming this is similar to the seven foot wall. The only difference is not being able to use your leading foot to push against the wall and propel yourself upwards.

#6 – Seven Foot Wall

There are a number of ways to get over the seven foot (sometimes higher) wall obstacle. Here are two.

Technique one – run towards the wall and use your leading foot to propel your body upwards. Swing your arm upwards for upward momentum, then muscle yourself up and use your body weight to tip yourself over the wall. This technique is known as the wall pass in parkour.

Technique two – use three points of contact.

Grab hold of the top of the wall with both of your arms. While hopping up and moving yourself upwards, bring your leading leg up to hook it at the top of the wall. Then, use these three points of contact to bring yourself over. This technique is a reliable method to get over and conserves energy.

I’ve overcome the Seven Foot (or other height variation) Wall in nearly every obstacle run I joined. I’ve also experienced getting over the wall while carrying a rifle and wearing a standard vest (when in the army). Obviously with the slung on riffle as an obstruction, performing the first technique is difficult. But I’ve gotten over the obstacle with a combination technique.

Obstacle Course Training – Technique Adjustments for Injury

After my first injury recovered partially, I could not put pressure on my right shoulder. So, I adjusted the second technique for both Commando Challenge (while carrying a 15kg backpack) and Spartan Sprint in 2015.

I suggest jumping up, grabbing the top and pulling your body up with the jump’s momentum. Immediately rest one of your forearms above the wall when you gain enough height. Then, bring the second forearm up. Your entire body weight should now be on your forearms.

Then, simply tip your upper body over the wall, while placing one foot at the top. At some point, your stomach will be over the top of the wall and you will be able to get over easily.

Make sure to never flare your forearm outwards. Flaring your forearm outwards makes it difficult for you to push yourself up efficiently. Instead, keep your forearms close to the side of your body when pushing yourself over the wall.

#7 – Rope Climb

For the Rope Climb obstacle, jump up and grab the highest part of the rope that you can reach. Then, use one of two techniques:

• S-hook
• J-hook

Not only have I done the rope climb at the Spartan Race, but I’ve also done it in standard battle order (with a riffle) when in the army. Both techniques are fine and are a matter of preference.

Beware of rope burn.

Obstacle Course Training – Close Grip Pull Up plus Knee Raise

1. Grip the pull-up bar with your hands close together, as though you are gripping a rope. So, your hands should be facing each other but staggered on the bar.
2. Activate your shoulders and pull yourself up, while raising your knees concurrently to touch your bent elbows. Your head should go over the bar.
3. Repeat a number of times.

This exercise simulates the rope climb and trains the same muscles needed to successfully perform the S-hook or J-hook. I may record a video on how to do this and add it to the Way Of Ninja group if my bursitis subsides.

Also, consider getting a climbing rope and tying it to your pull-up bar or monkey bar to familiarize yourself with the motion. Please train safely.

#8 – ‘A’ Frame Cargo Net

Getting over the “A” Frame Cargo Net should be straightforward. You will definitely encounter this. If you have a fear of heights, shift your focus on your hands gripping the net to get up and down.

#9 – Sandbag Carry

The Sandbag Carry is another hot favourite at obstacle course races. It isn’t difficult to carry a sandbag. However, make sure you conserve your energy. If you can hug it close to you or put it on your shoulder, do it.

#10 – Slip Wall

The Slip Wall was another obstacle at Spartan Race Singapore 2015. I managed to get up without slipping despite the slope being wet. My grip strength (on the rope) was firm throughout. It might have been quicker if I knew this technique of leaning backwards and walking up.

So, try this out when you encounter the Slip Wall.

#11 – Multi Rig

I have yet to successfully overcome the Multi Rig obstacle. In Spartan Sprint 2015, I fell off halfway as I was reaching for the random rigs instead of using momentum. I had been holding on for close to half a minute in the middle, before deciding to generate swinging momentum. By then my grip was tired and slacking off. Thirty burpees penalty for this.

Obstacle Course Training for Grip and Coordinating Momentum

I can’t emphasize enough that the Multi Rig requires immense grip stamina. You therefore need to conserve your upper body strength and use swinging momentum efficiently. That will come from practice. Learning to coordinate your swinging and gripping of rigs is crucial.

My obstacle course training suggestion for this is the same as monkey bars.

#12 – Bucket Brigade

The Bucket Brigade is yet another straightforward obstacle. You fill up your bucket with rocks till it reaches a marked line. Then, carry the bucket over some distance.

This was hell for me. I was gripping the heavy bucket from the bottom and the edges were cutting into my fingers. I dropped my bucket while resting halfway and had to gather up the rocks from the ground.

The method of resting the bucket when you are in a high kneel position is just ingenious. Trust me. Putting down the bucket on the ground and then lifting it up all over again is hell.  I was stupid not to think of it back then.

This experience is why you ought to have an idea of how to efficiently overcome an obstacle. It saves you energy and unnecessary pain.

#13 – Z Wall

The Z Wall obstacle is another one of my weaknesses. I barely made it to the other side.

Make sure you stay close to wall. Don’t lean backwards as this weakens your grip. It helps to wear fitting/climbing shoes as well.

What Race Type Should You Begin With?

Among all the obstacle races I’ve joined, Spartan Race was the most challenging. It also gave natural and seamless transitions in the obstacle experience.

For beginners to obstacle course racing, I’d recommend starting with the Spartan Sprint. The distance is only 3+ miles (4.8+ km).

The post How to Overcome 13 Common Obstacles on Race Day? – Obstacle Course Training appeared first on Way Of Ninja.

The term ‘functional training’ has been thrown around lately in the fitness community. This is a contrast from 10 years ago when bodybuilding was still an obsession.

The reason for this shift is, perhaps, due to the rising popularity of Ninja Warrior, Spartan Race and CrossFit. Parkour and stunt videos going viral could also play a part in this trend.

This means that people are now training for other reasons than “to look good naked”.

They want impressive yet functional athletic skills. And to function better in everyday life.

The Problem with Fitness for Aesthetics

Although there’s nothing wrong with taking pride in your appearance, you shouldn’t make aesthetics your sole purpose of training.

What do you think happens after you get your ideal body?

Two things. You maintain your physique. Or seek even more.

Maintain Physique

Most people get bored with simply maintaining their physique. So, they lose the drive and eventually stop.

It’s hard to train when there is no visible reward for training.

Seek More

As for people who want more (and are too afraid to lose their physique) – they risk getting body-image issues.

When you relentlessly pursue the perfect body, be it to look bigger or thinner, you are bound to damage your self-esteem.

Functional Training vs Aesthetics?

To conclude, training for function is more rewarding than simply training to look good.

Don’t worry. You’ll still look good with functional training. The only difference is your focus on what matters more.

What is Functional Fitness Training?

Functional fitness is all about training your body to perform common daily tasks better. It’s about being fit for your daily life.

Now, I know what you’re thinking…

What if my daily life involves only work with no time for exercise?

What if the most strenuous thing I do is to lift my laptop? Does that mean I’m already functionally fit?

Yes… You are fit enough for a sedentary life.

But, if you are truly happy with such a life, you wouldn’t be a reader of Way Of Ninja!

Read on…

Functional Fitness and Modern Ninja Training

Chances are, you already have a vision of how you want your modern ninja life to be.

Train towards that vision! After all, functional fitness should cater to your needs, purpose and vision.

Way Of Ninja is all about training in skills that are inspired by the ninja. These physical skills include obstacle traversing and self-defense.

Here are activities that trains you in those ninja skills.

Where Do You Begin? – Calisthenics Training

So, how do you ideally start training for those skills?

What gives you an ideal head start for parkour, obstacle course racing and martial arts?

Answer: Calisthenics training, also known as bodyweight training.

What is Calisthenics?

First off, what exactly is calisthenics?

In simple terms, calisthenics is a variety of physical exercises performed with no added weight or resistance. The resistance comes from your own bodyweight.

This means no additional equipment is used, except bars (pull up bars). This is why it’s also known as bodyweight training.

Calisthenics training however, is far from a new concept. It has been performed for literally thousands of years. Between 400 and 600 B.C, Spartan warriors would train using bodyweight exercises.

Common Calisthenics Exercises

• Push ups
• Dips
• Pull ups
• Burpees
• Sprints
• Lunges
• Squats
• Leg raises
• Crunches

Which is Better – Calisthenics or Weights?

As a reader of Way Of Ninja, you obviously (intend to) train in one of these:

• Parkour/Free running
• Martial arts
• Rock climbing/Bouldering
• Obstacle course races

You need to be able to understand your body mechanics and support your bodyweight effectively for these activities. So, calisthenics training is ideal.

But, how about weight training?

Weight training works your primary muscle group in isolation, and neglects the surrounding muscles. This is true even for compound movements.

Of course, this means quicker results with weight training, if you only want to look good physically. But for functional activities, isolation is a problem.

Training your primary muscles in isolation creates imbalances. When this becomes a habit, you will find it less easy to learn certain moves in martial arts and parkour.

So, even though weights can be used to supplement bodyweight training, I do not think they are necessary in the beginning.

The Body Basic Training Program
(School of Calisthenics)

Master pull-ups, dips, squats, and more. It’s all about movement, strength, and play.

This is one of the stronger video programs by the School of Calisthenics.

Start Training

Why Choose Calisthenics for Modern Ninja Activities?

Here are specific reasons why bodyweight training is better for modern ninja activities.

1 – Strength, Fine Muscle Control & Balance

First, bodyweight training builds strength, balance and fine muscle control. These attributes help you comfortably lift and hold your body in various positions and are useful in:

• Martial Arts
• Parkour
• Obstacle Course Races
• Rock Climbing
• Street Workout

2 – Awareness & Coordination

Second, bodyweight training helps you understand body mechanics. It trains you to engage the correct muscle groups, at the right time. It also trains you to be intuitively aware of your limbs’ position.

This makes you more effective at coordination.

• Parkour – Coordinating wall pass techniques with muscle ups to climb high walls
• Martial arts – Coordinating various muscle groups in an instant to kick or punch effectively
• Rock climbing – Intuitively knowing where each limb is, so that you can move your foot to footholds without looking

3 – Using Muscles as a Group (not isolating to primary muscles)

Third, when you train with your body weight, you learn to use your surrounding muscles, and not just rely on your primary muscle group.

• Rock climbing – Less likely to injure yourself
• Obstacle traversing – Less likely to tire out as you are relying on surrounding muscles

4 – Explosive Power and Strength

Next, calisthenics exercises that trains your fast-twitch muscles will help you develop explosive power.

• Martial arts – To generate powerful kicks and punches
• Parkour – To generate powerful jumps to gain height for wall passes

5 – Grip Strength

Also, grip power is something that can be effectively strengthened with bodyweight training, namely pull ups.

• Martial arts – Better grip to grapple and throw opponents
• Obstacle courses – Extended grip strength when switching to different climbs
• Rock climbing – Stronger grip power to hang on with one arm when needed

6 – Wall of Protective Muscle

Finally, training your muscles as a group, helps build a wall of protective muscle to withstand impact.

• Martial arts – Helps you withstand punches and kicks to the core
• Parkour – Helps you withstand roll impact with bicep

Getting Started with Calisthenics Training

No matter what ninja activity you choose later, bodyweight training is a great way to start. To repeat, it helps you learn quicker by helping you understand your body’s mechanics. And it builds your strength and fine muscle control with no imbalances.

Here are a few useful resources and training programs.

The Body Basic Training Program
(School of Calisthenics)

Master pull-ups, dips, squats, and more. It’s all about movement, strength, and play.

This is my top recommended calisthenics program by the School of Calisthenics.

Start Training

Convict Conditioning
(Ebook)

I have used Convict Conditioning’s training program for my own training. It simplifies bodyweight training into six exercises to target each area of the body.

The many progression levels make it suitable for people of all levels. And the ease of tweaking each session to even as little as 10 minutes, makes it suitable for busy people.

Find out more

Complete Calisthenics
(Book)

This book is an “encyclopedia” of calisthenics training. It discusses warm up, flexibility and mobility drills. It also mentions common injuries from poor training.

Most importantly, it contains a nearly exhaustive list of bodyweight exercises and variations, all of which have photo instructions.

This is a must-have if you want a full understanding of calisthenics.

Find out more

The post How Calisthenics Speeds Up Your Progress in Parkour & More appeared first on Way Of Ninja.

Curious about the army fitness tests of other countries? What are the fitness requirements like for foreign soldiers and how do they compare to yours? Explore this list of army fitness tests from 26 countries — inside the continents of Asia, Australia, Africa, Europe, and the Americas.

Check out the overview, which summarises the common requirements, compares the differences, and highlights strange test requirements. Otherwise, use the table of contents to skip to the country you’re most interested in.

Army Fitness Tests Overview: Observations & Comparisons

Soldiers are the modern version of historical ninja and samurai. They have to be fit for physically-demanding tasks and warfare. That is why every army has fitness requirements for both potential recruits and active-duty soldiers.

Where available, I’ve listed army fitness tests that are conducted for active-duty soldiers. Tests for potential recruits are generally lower in standards and would make the comparison unfair. Also, I’ve prioritised fitness tests for the average soldier, instead of tests for special forces and specific units.

The 2 Army Fitness Test Types: Army task-simulations vs Conventional exercises

There seem to be two types of army fitness tests. One evaluates a soldier’s fitness by simulating common tasks performed in the line of active duty. The other assess a soldier through common endurance, aerobic and strength exercises.

Examples of task-simulation include loading a weighted ammo box or carrying Jerry cans over specific distances. Both the Canadian and UK army fitness tests are direct evaluations of a soldier’s physical capability. The US Army’s new test (OPAT) is a hybrid of the two.

An example of endurance, aerobic and strength exercises are push ups, pull ups, crunches and running.

Task simulation tests are less common, as they are a new development.

3 Common Exercises in Most Conventional Fitness Tests (and others)

Many army fitness tests include three standard components:

• push ups
• situps (or crunches)
• run.

These exercises evaluate arm strength, core strength and endurance (or aerobic fitness).

The countries that use these three exercises as test components are USA, Singapore, Philippines, Australia, China, Ireland, Japan, Luxembourg, Italy, Netherlands, New Zealand, Norway, Poland, South Africa, South Korea, Taiwan and Sweden.

There are, of course, more components than these three exercises.

Beep Test and Shuttle Run

Another common component in several countries is the beep test or shuttle run. These are meant to test progressive endurance, reaction time and coordination.

Sense of Balance

Out of all the countries, India and Switzerland test soldiers for their sense of balance. The Swiss balance component is especially intriguing (refer to Switzerland, under the guidelines tab).

Ergometer Gym Bicycle

Finally, several European countries (especially Nordic ones) include Ergometer test as a test component. This test assesses a soldier’s oxygen uptake capacity.

How hard is the army fitness test?

It depends. Most army tests are comparable.

Some countries use a pass-or-fail standard that only requires you to perform a bare minimum number of exercise reps. These are generally easier to pass.

Others divide passes into different grades. Needless to say, getting an excellent grade is tougher.

Even though – for ego’s sake – it’s tempting to compare armies based on their fitness requirements, it paints a really flawed comparison.

For instance, the Italian Army’s recruitment standards are easy to meet. But there is no doubt that once a recruit becomes a soldier, his/her fitness level would rise exponentially.

Lastly, several nations use citizen militias. Because of mandatory service for everyone, passing standards are understandably lower.

Experience with Singapore’s army fitness test

Because I am part of the army reserve, I have to take a fitness test annually. I’ve been awarded Gold for my past two tests and found it easy to pass because I cross-train.

However, the old test system (with 6 test components) was tough even for me. My weakness was in standing broad jumps.

Note: I have yet to take 2016’s test due to my shoulder injury.

Here are the army fitness tests used by 26 nations in the world. Let me know how you think you’d fare.

Want to get army fit?

Level Up With The U.S. Army Fitness Training Handbook!

Whether you’re a soldier aiming for greatness or just want to be warrior fit, this guide has you covered. Get fit, feel good, and live your best life. It’s time to unleash your potential and become a modern ninja.

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26 Countries’ Army Fitness Tests & Requirements

#1. Australia – Basic Fitness Assessment

The Australian Defence Force (ADF) uses various fitness assessments to measure its soldiers’ physical fitness. The most relevant one is the Basic Fitness Assessment (BFA). Active personnel take this test every 6 months.

The BFA’s scoring system is simple – you either pass or fail. Passes are NOT divided into grade classes such as Gold, Silver, Bronze.

#2. Belgium

The Belgian Army uses a three-component fitness test for potential recruits. I have no further information on annual fitness tests for active-duty soldiers.

#3. Canada – FORCE Evaluation

The Fitness for Operational Requirements of CF Employment (FORCE) assesses the Canadian Forces’ operational fitness. It partly simulates common army duties, and replaces the CF EXPRES Test.

#4. China – 中国人民解放军军人体能标准

The People’s Republic of China assesses its soldiers’ fitness with the People’s Liberation Army’s Soldier Physical Fitness Standards (中国人民解放军军人体能标准). This test applies to conventional soldiers, and not personnel from special units.

According to secondary sources, China updated the standards at the end of 2006. So, the information here may be outdated.

#5. Denmark – Core Test & Danish Armed Forces Physical Fitness Test

Compared to other Nordic armies, the Royal Danish Army has a greater number of fitness test components. Two tests are used to measure their soldiers’ physical fitness – the Core Test and the Danish Armed Forces Physical Test (DAFPT).

Soldiers in the Army need to complete all test components in the DAFPT; Air Force and Navy soldiers are exempt from Block D tests of the DAFPT (refer to the score tab to gain an understanding).

Scores are categorized into various grades.

#6. Finland – Fitness Test

The Finnish Defence Forces (FDF) holds a compulsory annual fitness test for all its professional soldiers. The scores are graded based on the soldier’s level of fitness.

#7. Germany – Basis Fitness Test

The German Army (Deutsches Heer) holds the Basis (Basic) Fitness Test to assess the physical fitness of its soldiers. This test uses a scoring matrix to distinguish quality of passes.

#8. India – Physical Fitness Test (PFT)

The Indian Army’s Physical Fitness Test (PFT) assess potential recruits’ fitness standards. However, I can’t find further information for active personnel.

The PFT distinguishes recruits’s fitness standards into two groups – Group 1 being better than Group 2.

#9. Republic of Ireland – Fitness Test

What is the Irish Army fitness test?

The Irish Defense Forces (of the Republic of Ireland) uses a pass-or-fail-only standard, with no scores to distinguish passes. Only the running standards differ between male and female soldiers.

#10. Israel – בוחן בר-אור

The Israel Defense Forces (IDF) uses the Bar Or Test (בוחן בר-אור) to assess the fitness of its soldiers. The test was designed by Professor Oded Bar Or, which explains the test’s name.

#11. Japan – 自衛隊体力検定

The Japan Self-Defense Forces (JSDF) uses the following fitness test (自衛隊体力検定) to measure their soldiers’ fitness standards. Source data was last updated in 2007.

#12. Italy

Since the Italian Army’s (Esercito Italiano’s) annual fitness test details cannot be found, the recruitment fitness assessment is included instead. This is a straightforward pass-or-fail test.

#13. Luxembourg

The physical fitness test of the Luxembourg Army has six components and is assumed to be a recruitment standard.

#14. Netherlands

The Royal Netherlands Army conducts a mandatory fitness test – Defensie Conditie Proef (DCP). This is an annual fitness test that was first implemented in 2009.

#15. New Zealand – Ongoing Fitness Requirement

The New Zealand Army (NZ Army) has several fitness testing requirements. The one most relevant to this list is the Ongoing Fitness Requirement (OFR), since its a semi-annual army fitness test.

#16. Norway

The Norwegian Armed Forces grade its physical fitness standards on a scale of 0 to 6. The current test is slated to be replaced in January 2017. Refer to the tab: Others – New Test 2017.

#17. Philipines – Army Physical Fitness Test

The Army Physical Fitness Test components and standards for the Philippines Army may not be accurate. I have inferred it based on the year 2008 standards and other updated news sources.

The old test is included in the Others – Old Test tab below.

#18. Poland

The Polish Land Forces (Wojska Lądowe) uses the following test to evaluate the fitness standard of its soldiers.

#19. Singapore – Individual Physical Proficiency Test (IPPT)

All active and reservist soldiers of the Singapore Armed Forces (SAF) are required to take an annual fitness test known as the IPPT (Individual Physical Proficiency Test). The Singapore Police Force and Singapore Civil Defence also use the same test.

Your total score of all components would determine the class of award you qualify for: Gold, Silver or pass. If you fail, you have to attend remedial training.

#20. South Africa

The South African Defence Force’s fitness test was retrieved from a University presentation and cross-referenced against a 2012 scholarly journal. However, the information is incomplete and may be outdated.

#21. South Korea

Similar to Singapore and Taiwan, all men in South Korea undergo mandatory military service with the Republic of Korea Army (ROKA/대한민국 육군/大韓民國 陸軍).

In addition, they have to take an annual fitness test (aka 체력검정 or 體力檢定), which is similar to the US Army APFT.

#22. Sweden

The Swedish Armed Forces (FM) holds all its soldiers to the standards of the following fitness test, which includes running while carrying fighting equipment.

#23. Switzerland – Test de Fitness de l’Armée pour le recrutement (TFA)

The Test de Fitness de l’Armée pour le recrutement TFA evaluates the physical fitness standard of conscript soldiers in the Swiss Land Forces. It tests explosive strength, core strength, coordination ability and endurance.

#24. Taiwan – 國軍基本體能訓測

The Republic of China, known better as Taiwan, has a conscript military similar to Singapore and South Korea. This is the fitness test their soldiers have to undergo.

#25. United Kingdom – Annual Fitness Test (AFT)

The United Kingdom consists of four countries – England, Scotland, Wales, and Northern Ireland – all of which are protected by the British Army. So, what is the British Army fitness test?

Similar to Australia, the Annual Fitness Test (AFT) of the British Army uses a pass-or-fail standard, with no distinction in scores. However, the fitness test components seem to be specific to common military duties, including loading Jerry cans and ammo kits into vehicles.

#26. United States – Army Physical Fitness Test (APFT)

What is the US army fitness test? The US Army uses the APFT (Army Physical Fitness Test) as a general standard to ascertain a soldier’s fitness level. While other service arms (e.g. Marines) use different tests, it is out of scope in this list.

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Limitations of Research and Information

Compiling this list of army fitness tests was challenging for a few reasons.

Information not readily available to public

First of all, some countries do not share military information with the public. Even if they did, the information would be in languages that are foreign to me. This explains why I limited the number of countries to 26 and had to rely on secondary research to infer data of some army fitness tests.

Complicated Army Fitness Test Schemes

Second, armies around the world use varying standards and methods to test their soldiers’ fitness levels. Some use different tests for different service arms. To keep it simple, I listed only the fitness standards applicable to the general soldier population. Specific army physical tests for special units were omitted.

Annual vs Recruitment test

Third, many armies have different standards for pre-entry recruits and existing soldiers. For obvious reasons, this list prioritises the annual army fitness tests (for active soldiers) over the lower recruitment standards (for potential recruits). Recruitment tests were included only where a country’s annual fitness test was not found.

Information updates delayed

Fourth, updates on army fitness tests are not communicated in a timely manner. Some tests in this list may be outdated. Where this is true, I have included a note to convey that.

Exclusion of combat fighting, warfare conditioning and obstacle courses

Fifth, a few countries’ fitness assessments include obstacle courses and combat fighting. I omitted them as they were more of a technical functional test than fitness evaluation. I also wanted a fair comparison to the many countries that separate their fitness tests and obstacle course assessments.

If you have sources for the army fitness tests of other countries or would like to correct any mistakes made in the list, please contact me.

The post 26 Army Fitness Tests from Countries Around the World appeared first on Way Of Ninja.

Always feeling groggy in the morning? Even after hitting the snooze button numerous times?

What if there was something you could do, right after waking up, that would shake off your sleepiness? To be able to start your day feeling pumped and productive. That’d be great, wouldn’t it?

This underestimated method, I’m talking about, is used by some militaries around the world. Though different in name and structure, they adhere to the same principle. And you can definitely apply this to your daily life to combat morning grogginess.

Combating Morning Sleepiness the Military Way

When I was a recruit in the SAF (Singapore Armed Forces) undergoing BMT (Basic Military Training), we picked up many habits. Among the most useful was to begin the day with the 5BX – 5 basic exercises. 

These exercises were done at warm-up intensity and didn’t last beyond 15 minutes. The rationale behind starting the day with light exercise was to help soldiers shake off morning sleepiness by raising their heart rates. It also mentally-prepares them for a physically-demanding day ahead. 

So, as seen below, the 5BX is nothing more than 5 simple low-repetition exercises – a “wake up” warm up.

Note: There are slightly different variations of the 5BX. This table is constructed based purely on a few National Servicemen’s memories. And may not represent the current standards used by the SAF.

Why should you keep the intensity at warm up level?

The reason why the 5BX lacks intensity is because it’s supposed to be a warm-up that eases you into a waking state of consciousness. It is supposed to raise your heart rate gradually from being asleep for 6 to 8 hours.

Starting the day with a high-intensity workout, moments after waking up, is counterproductive and can cause injuries. After all, your body hasn’t been moving much while you’re asleep.

Furthermore, by starting your day with a light wake up workout daily, you are making it easier for yourself to transition into heavier workouts.

However, this doesn’t mean that you shouldn’t do high intensity workouts in the morning. Just do it after a longer warm up (or after the 5BX).

Does this have basis in science?

According to this research (peer-reviewed), moderate exercise gives immediate psychological and cognitive benefits to the person exercising. This means a soldier (and the average person) is better able to make decisions after a workout.

Furthermore, Professor Justin Rhodes explained that part of the reason why we function better even after low-intensity exercise (e.g. walk) is because exercise increases blood flow and oxygen to the brain.

So, if you want to alleviate post-sleep grogginess and become productive, start your day with a wake up workout – preferably at warm-up intensity.

Making your “Wake up Workout” a daily habit

Since the 5BX is essentially a warm-up workout, create your own that caters to your goals and physiological limitations (e.g. injury). For instance, if you are training in karate, you could include warm-up exercises you do at the dojo.

However, make sure you do the following before your wake up workout:

1. Get enough sleep. Your morning warm up is NOT a magic solution for feeling energised after cutting back on sleep in the long-run.
2. Hydrate yourself. If you’ve slept for the past six to eight hours, your body would be slightly dehydrated.
3. Perform your wake-up workout (or 5BX) before breakfast.

Depending on your needs, here are three wake up workouts you can use:

1. Performing the SAF (Singapore Armed Forced) 5BX

The SAF 5BX is a one-size-fits-all solution. If you find it hard to get up in the morning and want a way to shake off the sleepiness, doing the SAF 5BX suffices. Getting your heart pumping will help boost your cognition, concentration and productivity.

• Goal: Better cognition & productivity (feel less groggy)
• Required fitness level: Any
• Time constraints: No more than 15 minutes

The following is based on my memory – confirmed by other ex-national servicemen.

Photo reference for high jumper & squat benders

Sometimes, a short jog of between 1 to 3km is included after the 5BX.

These photos belong to the Squat Bender & High Jumper pages of ArmyPRT.com, and are used for reference only.

2. Performing the RCAF (Royal Canadian Air Force) 5BX

For a wake up workout that is also used to maintain fitness, try the RCAF 5BX. Though it can be done any time of the day (according to the manual), use it as a means to get your blood pumping in the morning. All it takes is between 11 to 12 minutes.

• Goal: Better cognition & productivity (feel less groggy) + attain some fitness progression
• Required fitness level: Any
• Time constraints: No more than 15 minutes (but you need to understand the chart and system)

While the RCAF 5BX professes can improve your fitness, do not expect significant results. The duration and intensity of the work-out does not translate into abs and superior stamina. Also, being a manual in the 1960s, it may be somewhat outdated.

However, if you have limited time on hand, this is certainly a program you can consider that takes into account age groups and fitness levels. Refer directly to the pages 18 to 32 for full instructions here.

3. Creating your own “wake-up” workout

The 5BX may not be suitable for every one, especially people who are actively training in specific activities (i.e. martial arts, parkour, street calisthenics and more). In this case, create your own morning warm-up routine that caters to your training goals and physiology. This personalisation may also help mentally-prepare you when you train in your activity later in the day, aside from getting you to feel awake.

• Goal: Better cognition & productivity (feel less groggy) but personalised to your targets in your chosen physical activity (i.e. martial arts, movement – parkour, calisthenics and others).
• Fitness level: varies – suitable for athletes and martial artists of above 6 months experience
• Time constraints: No more than 15 minutes

Take a look at the guidelines to making your own wake-up workout effective.

• No more than 15 mins – Your “wake up” workout should last no more than 15 minutes. Feel free to proceed to a higher intensity workout after your wake up workout.
• Keep the exercises simple – don’t do complicated exercises involving fine muscle control that requires a sense of balance and complex techniques when you are in “sleepy zombie mode”
• First exercise should elevate heart rate – Begin your “wake up” workout with an exercise that elevates your heart rate (e.g. jumping jacks, running on the spot, shadow boxing and martial arts break fall)
• Include movement meditation – Occasionally include a segment for “movement meditation” – to perform a martial art or parkour technique at slower pace, while observing your movements. And the transition to higher speed. This helps with concentration and embedding techniques in your muscle memory.
• Opt for dynamic warm up exercises rather than stretching

Example:

When I was cross-training, I wanted my wake up workout to also deal with these goals and inherent weaknesses:

• My forward rolls on the right were not as good as my left side. The morning routine gave me more practice.
• I wanted to train my muscles for unsupported handstands. Hence, the morning crow stands.
• I also wanted to get into a meditative state of concentration. I would do Aikido techniques at slow speed and then at 1.5x speed, reflecting on the movement, momentum and my balance.

These exercises were clearly catered to my goals.

Random Warm up Exercise Ideas

Martial artists

• kata (technique patterns)
• break falls

Movement athletes (parkour, obstacle course)

• quadrupedal movement (i.e. similar to foot hand crawl in MovNat)
• traverses on monkey bars (assuming you have the facilities in your area)
• crow stands (and similar) – I am not to be blamed if you fall on your face from sleepiness. This qualifies as a lower level fine muscle control exercise.
• joint rotations & dynamic warm ups

Working out after your warm up

While working out after waking up at warm-up intensity helps with better productivity and energy levels, it isn’t nearly enough to become physically fit. You still need to reach your weekly physical activity recommendation.

So, if you are able to do a 30 minute to 1 hour workout right after, you are on your way to becoming an even better version of yourself.

For instance, I usually transitioned into a higher intensity activity after my wake up workout. Examples:

• Obstacle traversing (MovNat style)
• Running (mostly leisurely pace – I have trouble going fast if it is within an hour or two since I woke up)
• Calisthenics (dips – a few variations, pull ups – a few variations, leg raises – a few variations, and more)

The Challenge – Do your wake up routine for 30-days

Try incorporating this habit into your life for thirty days?

The key to making this a habit, is simply to wake up, hop off the bed, drink water and get started. Keep a record of the days you stick to the routine, and the days you don’t. Persist and you will definitely see a new energetic you at the end of the challenge.

Please share your results and wake up workout customisation in the comments below.

The post How To Wake Up In The Morning With Energy? [Military Hack] appeared first on Way Of Ninja.

You’ve taken the hardest step, which is simply deciding to tackle something as difficult as a triathlon. Now that you’re getting into the groove, one of the best things you can do this early on is scan the internet for the most information and wisdom you can possibly get from triathletes.

Lucky for you, we’ve got you covered. To avoid injury, reach your goals, and complete your first triathlon, check out our 12 pro tips below.

It’s time to conquer your first triathlon!

1

Start with a sprint

In other words, don’t shoot for the Olympic-distance triathlon right away.

As is true with nearly any sport, you’re best off if you allow yourself to slowly improve. Working too hard too fast will overwhelm you and result in burn out. It could also end in injury that sets you back even further. Your first triathlon should be a short sprint-distance event, meaning a 400 to 500 yard swim, an 11 to 15 mile bike ride, and a 5K run.

2

Check out the First Time Triathlon app

Keeping track of your progress is one of the easiest ways to propel yourself forward. When you can see your daily improvements and set goals, you’re going to challenge yourself more to succeed.

The First Time Triathlon app is essentially a coach in an app. It provides a 12-week training plan catered to your fitness level and allows you to log your progress as you go.

App available in Android / Apple

3

Practice transitions

When you’re timing yourself, it’s easy to forget how time-consuming transitions can be.

Practice getting out of your bathing suit or wetsuit and into your cycling gear, same for cycling to running. If your time matters to you, you’ve got to practice everything – including fast as possible transitions.

4

Don’t over-train

This is probably the most common beginner’s mistake.

In general, swim, cycle, and run each 2-3 times a week. Once you’re at a fitness level you’re satisfied with, you can drop down to once a week each. Rest at least two days per week in between workout days.

5

Study the course maps

Make sure to take into account elevation gains, turns, and transition areas. It really helps to know what to expect when so that you’re not unpleasantly surprised on race day.

6

Invest in Vaseline

Or any sort of body lubrication. Lubing up is going to help you with transitions (have you tried taking off your wetsuit yet?) and it’s going to prevent what could be terrible chafing without it.

7

Mark your bike with a balloon

Yes, it’s dorky. But it’s going to save you a ton of time you’d waste looking for it, especially after a disorienting swim.

8

Make sure you’re all warmed up

Before the race, get your heart rate up for about ten minutes. There’s nothing worse than feeling rusty or cramping up on the first leg of the race. Most experts recommend a warm-up swim.

9

Don’t let yourself get intimidated

You’re going to see people who have been doing triathlons for years who have fancy gear you can’t even buy in stores. Chances are, they’ll whoop your ass.

Don’t think about them. Think about yourself, your personal goals, and why you’re really doing this. Ultimately, the competition doesn’t matter. Don’t burn yourself out early in the race trying to keep up with someone who is on a different level than you.

10

Swim smart

Train for your swim in open water – it’s going to feel vastly different from pool swimming. If you know you’re a weak swimmer, stick to the back of the pack. It’s good etiquette, and it also means no one’s going to be thrashing all over you. The front can get messy. Lastly, swim until you feel your fingers brushing the ground – this is going to save time you’d waste trying to leap-run through waist-deep waters.

11

Ease into things

At the beginning of your swim, start slow and make sure your breathing is slow and careful. Build up to your racing speed. At transition 1, have your bike set in an easy gear. You want to start your ride slowly, building up to the gear you’re most comfortable racing in.

Finally, the same goes for your run. Take it easy for a little while before building up to race speed. This keeps you calm and prevents panic and also allows your body to adjust to a new form of movement.

12

Enjoy yourself

There’s no point in doing a triathlon if you’re miserable the entire time. Remember to enjoy the journey, from the very start to the very end (and the celebration afterward!).

Celebrate small successes along the way, and be proud of all you’ve accomplished. You can call yourself a triathlete now, and that’s pretty darn awesome!

The post 12 Pro Tips to Conquer Your First Triathlon appeared first on Way Of Ninja.

How to be a ninja in real life? You’ve always wanted to move and fight like a ninja. But never thought it was possible because…

What’s more… you’ve even ruled out joining professions that are modern versions of what the ninja did… the army, special forces, and espionage.

What now? How do you still become a modern ninja?

Becoming a Modern Ninja – 3 Guidelines

1. Look beyond old manuals

While historical ninja manuals teach valuable lessons, we need to adapt them. Some techniques are bound only to the feudal period and are obsolete today.

For example, the Shoninki talks about reading a person’s character based on the number of teeth he has.

How practical do you think counting teeth is? Wouldn’t it be better to refer to body language (and behavioural psychology)?

Likewise, when you need to be stealthy in the woods and avoid disturbing wildlife, would you construct a flaming uchitake? Why not use a glow stick instead?

That’s why sticking to historical sources for the sake of tradition isn’t practical. Instead, include sources from modern disciplines to make your way of ninja better!

Note: If your goal is to experiment with ninja techniques as used centuries ago, then go ahead.

2. Keep it lawful, practical and realistic

Sure… sneaking around undetected while using fire (gunpowder) as a distraction might have been the modus operandi of the shinobi. But such skills serve no practical purpose for us regular folk. In fact, they might be a security threat.

Opt for warrior hacks that have uses in your regular life, and can be used against probable threats.

3. Be true to what you want

You don’t have to join a “ninjutsu” school to be a modern ninja. Go ahead and train in a variety of disciplines. Go for what appeals to you.

Be honest. These are some reasons you want to become a modern ninja – and it has much to do with pop culture than history.

You want:

• Skills that seem to surpass human limits. (functional strength; movement agility; ability to fight)
• The confidence and control (to influence the people you talk to)
• To be aware of your surroundings, and know what to do in a threatening situation
• To learn the mysterious techniques and philosophy of the ninja, and be immersed in an exotic secret warrior culture

So, work on the attributes you wish to have.

Become the best ninja version of yourself, and train the mind, body and knowledge.

Have a Mission & Purpose That’s Grounded in Reality

So, how to be a ninja? First, know your mission and purpose.

Modern way of the ninja

Mission: To be your best ninja-self in mindset, physical ability and knowledge.

Purpose: To have confidence and abilities to deal with any situation – regular life and threats.

Examples of situations (from threatening to mundane):

• Know what to do if you get abducted
• Avoid getting scammed when traveling
• “Disappear” when approached by people you dislike
• Interpret behavioural cues during a conversation
• Appear confident during an interview

Sources of knowledge:

• People with expertise, experience and/or knowledge
• Modern tactics and techniques
• Historical tactics and techniques (of samurai, ninja and other warriors)

So, moving on to training in the mind, body and useful hacks for the street-smart modern ninja…

Physical Training (How to Be a Ninja?)

Physical training helps you gain strength, stamina, obstacle movement and self-defense skills.

These skills give you the confidence to handle threats. For example: to escape group confrontations, and defend yourself and others.

Functional Strength, Obstacles & Movement

Traverse obstacles, run, climb and lift heavy objects. Muscular strength is not the priority. Fine-muscle control, endurance and movement technique is.

Examples: Parkour, street workout and rock climbing.

26 Army Fitness Tests from Countries Around the World

How to Overcome 13 Common Obstacles on Race Day? – Obstacle Course Training

4 Proven Ways to Train & Do More Pullups Easily (Training Guide)

How Calisthenics Speeds Up Your Progress in Parkour & More

5 Calisthenics Exercises You Need, To Get Started On Your Own

How do you keep fit when struggling at university? [Training Advice]

Martial Arts and Self-defense

Being able to defend yourself and your loved ones, builds your confidence. Thus, martial art training and de-escalation tactics will be useful to you.

Whatever art you choose, it has to fit your physiology, personality and psychology. For instance, if you have knee problems, avoid martial arts that involve kicking or seiza.

52 Japanese Martial Arts Related to the Historical Ninja

How Long Does It Take to Get a Black Belt (or Truly Master Martial Arts)?

18-Year Old “Samurai” Martial Artist – Jack Sharp [Interview Case Study]

How Long Does it Take to Learn a Martial Art? – Beginner Proficiency

Middle-aged Karate Mom – Joelle White [Case Study Interview]

Japanese Martial Arts Before & After 1868 — “Old Style” vs Modern

Mental Training (How to Be a Ninja?)

Mental ninja training can be broken down into:

• your own mindset and self-development,
• influencing another person (with psychology hacks)

Psychology, behaviour and body language (External)

Understanding another person helps you have better relationships, and influence others. It also enhances your ability to see disguised threatening behaviour.

The key is to read a person’s behaviour and match your response.

For example, in a hostile situation, victims tend to smile as a submissive cue. But this can trigger violence in an attacker; smiling can be mistaken as mocking.

Likewise, understanding a person’s way of thinking can help you turn an enemy into a friend.

How to be a Confident Modern Ninja with Comfort Zone Challenges?

Dealing with Anxiety in Martial Arts and Sports as a Slow Learner (Part 1)

Will Posing like a Superhero Boost Your Confidence? – 2 Minute Hack

Suddenly Blind for Two Minutes and No One Noticed Her Panic

Know-How & Street Smarts (How to Be a Ninja?)

Warrior know-hows are simple tips and tricks for random scenarios (you may encounter). It also covers survival, urban stealth and street smarts.

What Should You Do If Someone Abducts You with a Gun? [Scenario]

Attempted Kidnap with a Gun Scenario [Joan’s Response]

5 Safety Tips for Walking Alone at Night (from Bruce Lee)

Cross-Training

Already experienced in an activity? Awesome!

Try other activities that can complement your current training. This helps you can develop a diverse set of skills.

Of course, there’s no need to master everything. Due to time constraints, commit to one activity. Then, pursue the basics of other activities you’re interested in. If that activity is for you, get in deeper.

For example, if you do bouldering, consider getting basic self-defense skills; if you do Karate, try some beginner Parkour moves.

The idea is to be the best ninja-version of yourself (with consideration to your limits).

Traveling to Train

How does traveling the world to train (and connecting with peers) sound? How does going to the source of your martial art, movement form, or calisthenics group sound?

Everyone ultimately seeks a sense of connection and freedom. Being a ninja adventurer is going to be exciting!

So you want to be a ninja adventurer?

6 Things You Should Do Before Becoming a Ninja Adventurer

5 Reasons Why You Should Train at the Birthplace of Muay Thai [Travel]

The 6 Types of Muay Thai Gyms in Thailand – what’s best for you?

Musashi Clan Ninja Experience in Japan – Edo Period Onmitsu

Khongsittha Muay Thai in Bangkok – Experience & Review

Osaka Castle & Historical Samurai Battles – Japan Travel

Samurai Museum in Tokyo – One of the best experiences! [Travel Report]

Finding Hattori Hanzo’s Grave in Tokyo – Iga Ninja Legend

History, Facts, Folklore & Inspiration

One of the reasons you want to become a ninja is their history itself. You can learn about the old warriors, their tactics and tools. And even, their folklore…

Ninja Exhibition backed by University Research and Science – Tokyo

The Shocking Truth About Ninja Martial Arts (from historical documents)

What is the Proper Way to Wear a Samurai Sword – Blade Up or Down?

True Path Of The Ninja: The Definitive Translation Of The Shoninki

Were Shuriken (Ninja Throwing Stars) Used To Kill?

Takeaway – How to Be a Ninja in Real Life?

So, how to be a ninja?

Train in both obstacle movement, and fighting skills. Focus on practical hacks for regular life, and be prepared for conflicts.

By training physically and mentally, you’ll become your best ninja-self!

The post How To Be a Ninja in Real Life? Modern Warrior Guide appeared first on Way Of Ninja.

As you watch a traceur in action, adrenaline rushes through your veins. For that moment, through a movement athlete, you are scaling walls, vaulting over obstacles and jumping across buildings. Yet, when the day is over, you forget that vicarious thrill and are back to your mundane responsibilities.

Be it parkour, freerunning, tricking or street workouts, watching the feats of functional strength and human movements being pushed to the limit would set anyone’s heart pumping. But why live through an imaginary alter ego when you can try movement-based fitness for real?

The Difference Between Seeing and Doing Movements

In stark contrast with just watching, experiencing movements with your own body opens your eyes to your own potential. Where specific movements and obstacles were once seen as impossible, your first successful vault (even if done clumsily), shatters your self-imposed limits of what you believe is possible. When you gradually believe in your potential, the way you see the world changes forever…

The rail you pass by daily is no longer just a rail. The ledge between the lobby pillars is no longer a mere ledge. And that damn wall blocking your path is no longer just a wall… because you see your own doppelganger vaulting over the rail, traversing the ledge and running up the wall. And you know, with some training, you would be able to live up to your potential self. Objects and obstacles have become opportunity to push your limits in movement.

In immersing yourself in the world of parkour, freerunning, tricking, street workout, MovNat and Ido Portal (any discipline that practices human movement), movement skills are no longer just something impressive you see on YouTube and in movies. It has become a part of you.

This is the difference between seeing and doing. Seeing is believing it can be done. But doing is believing it can be done by you.

Stop Watching Movement Athletes and Just Do it

Begin your journey into movement-based fitness and let the mindset of possibility seep into your soul.

Don’t be afraid that you are too old or not fit enough. Join a class, a group or experiment on your own. Immerse yourself fully in the experience without being afraid of looking like a fool. We all start somewhere.

Don’t be afraid to experiment with various movement-based fitness philosophies. It doesn’t have to be parkour or freerunning. Try out bar calisthenics, MovNat, Ido Portal, freestyle walking and tricking.

Finally, don’t wait for a better time to kickstart your journey into movement.

Take the first step and you will begin to believe in your potential, you will see the world differently, and you will become hungry to push your limits in movement.

Read Traceur Kai’s brief story on his journey into movement (from being a bystander to being a traceur). Special thanks to Traceur Kai and MovNat Singapore. 

The post Why just watch parkour when you can actually try it? appeared first on Way Of Ninja.