Out of the many calisthenics exercises, what are some basics that would work your entire body?

After all, you have little time to spare for training. On a good day, you may have an hour. But on most days, thirty minutes is all you have.

That’s why you don’t want to spend hours learning, and then do hundreds of bodyweight exercises. In fact, you want to jump right into it immediately. For that, we’ll focus on a handful of exercises that will give you a full-body workout.

Pick Calisthenics Exercises that Make The Most Impact

Why should you Selectively train Using only the most suitable basic calisthenics exercises?

Training with the appropriate basic calisthenics exercises helps you with:

• Developing proper technique and joint strength to avoid injury
• Strengthening muscle and fine muscle control for complex moves
• Enhancing flexibility and mobility for functional movement
• Saving time by picking the exercises that make the most impact
• Reducing the learning curve for training

You’ll advance quicker in the long run. It ingrains good habits to avoid injury. And you’ll have an easier transition into street workout and parkour.

How do you know which calisthenics exercises are suitable?

For a workout that saves you time, we must keep the number of calisthenics exercises to the bare minimum. It has to fit these criteria…

• Exercises must be enough for a full-body workout, and target all major muscle groups.
• List must be short enough to get an effective thirty-minute workout
• Each exercise is easy to build upon, step-by-step
• Include skill-work practice to help you progress into street workout, parkour or more…

Yet, there is no universal list of basic calisthenics exercises. Every training program recommends something different. So, what should you do?

Differences in Calisthenics Exercises Recommended

For some lists of calisthenics exercises, I referred to three books:

• Complete Calisthenics (by Ashley Kalym)
• Convict Conditioning – Kindle version (by Paul Wade)
• The Ultimate Guide to Calisthenics (by Jeff Cowan).

The exercise recommendations are different because of each book’s purpose and training approach.

Complete Calisthenics – Fundamental Five

Complete Calisthenics is an encyclopedia of bodyweight training. Its purpose is to empower you to create your own workout routine.

So, the book not only shows exercises but also introduces warm-up, mobility, and stretching drills. It even advises on workout guidelines and common injuries.

To ensure you are good enough to start your own program, you must pass a test, which consists of 5 fundamental exercises. That’s why it prescribes those exercises with reps.

• Push ups (20 reps)
• Pull ups (10 reps)
• Tricep dips (10 reps)
• Hanging knee raises (10 reps)
• Squats (25 reps)

Convict Conditioning – The Big Six

Convict Conditioning recommends six calisthenics exercises for each major muscle group. It doesn’t prescribe a one-size-fits-all preset number of reps.

People who use this program aren’t looking to create their own workout. Instead, they’re looking for a step-by-step guide to the advanced levels of calisthenics. They want a foolproof way to develop finer skills like balance and flexibility.

Thus, each exercise has ten progression steps. Each step specifies different forms of the same exercise. Of course, the first progression is the easiest, while the last is the most challenging.

1. Pistol Squat
2. One Arm Hanging Leg Raises
3. One Arm Push Up
4. Handstand Push Up
5. One Arm Pull Up
6. Bridges

For example, the first progression for squats is the shoulder stand squat. It’s meant to build proper technique, and not strength. That’s why you’ll do the squat upside down.

Finally, in the last progression, you’ll do pistol squats – squatting with only one leg. The skills you build in the earlier steps are crucial to the balance and fine muscle control needed.

The Ultimate Guide to Calisthenics – 8 Fundamental Moves to Master

The Ultimate Guide to Calisthenics is almost the same as Convict Conditioning. Out of its eight exercises, six are exactly the same as Convict Conditioning.

It also lists calisthenics exercises with detailed progression steps – from easy to hard.

What’s different in this book is the added focus on calisthenics skill work, right from the start. This is evident from the two extra exercises (bolded). It even includes info on warming up, stretching, conditioning and mobility.

1. Pistol Squat
2. One Arm Hanging Leg Raises
3. One Arm Push Up
4. Handstand Push Up
5. One Arm Pull Up
6. Bridges
7. Horizontal Row
8. Plank To Planche

4 Observations about The Ultimate Guide to Calisthenics…

1. More than one pulling calisthenics exercise

First, this list has two pulling exercises. They are the one arm pull up and horizontal row front lever. Convict Conditioning has only one pulling exercise.

2. Equal number of pushing & pulling exercises

Second, there are an equal number of pushing and pulling exercises; two each. Convict Conditioning has only one pulling exercise.

3. Better mix of vertical & horizontal resistance exercises

Third, there is a better mix of vertical and horizontal resistance exercises. Horizontal: push ups, front lever and plank to planche; vertical: handstand push up and pull up. This develops the skill to move your body against gravity in any position. One advance move that requires this ability is the human flag.

4. Focus on skill-work

Fourth, plank to planche is actually a skill-work exercise. Many beginner programs neglect skill-work and focus on strength. This makes you unprepared for advanced calisthenics, which needs technique. So, The Ultimate Guide to Calisthenics trains the beginner in skill-work right from the start.

Summary Table Comparing Calisthenics Exercises

Let’s compare the exercises in a table.

So, ultimately, which list of calisthenics exercises should a beginner focus on?

5 Calisthenics Exercises You Need As a Beginner

The common exercises in the three books are: push-ups, pull-ups, squats and leg raises. Combining these exercises, with bridges, gives you a full-body workout.

This is the least you need, to get started.

Although it still doesn’t include skill work, this is what you need to focus on as a beginner. Skill work is risky without proper guidance. Check out the end if you want to incorporate skill work.

#1. Push Ups (Press Ups)

While in a prone position, push your body away from the floor and lower it back down. Not only is this a common exercise, but it’s also the favoured punishment in the army and certain sports.

#2. Pull ups

The pull up is an upper-body exercise that requires you to hang on a bar with an overhand grip. You then pull your chest toward the bar. This is also the recommended basic calisthenic exercise for the three resources.

#3. Squats

The squat is no doubt the most basic calisthenics move for the lower body. All books recommend it. It works your glutes, hamstrings and quadriceps.

#4. Leg raises

Leg raises include both hanging and lying down variations. They are all different forms of the same exercise. The idea is to contract your core and raise your legs to build strength.

Again, all three books recommend leg raises as a basic exercise. Complete Calisthenics, in particular, prescribes hanging knee raises. This is an easier variation of hanging leg raises. The Ultimate Guide to Calisthenics specifies the one-arm leg raise as the final step.

#5. Bridges

Bridges strengthen your back and enhance your flexibility. Both Convict Conditioning and The Ultimate Guide to Calisthenics recommend this. Complete Calisthenics includes this as part of its encyclopedia of calisthenics exercises.

Developing Advanced Skills from the Start

To develop your skills for advanced moves, try these out with guidance. You need a proper step-by-step progression guide. If you don’t know what you’re doing, you will risk injury.

• Horizontal Row (Front Lever)
• Handstand Pushups
• Plank to Planche

So, consider The Ultimate Guide to Calisthenics for the progression steps. It will help you with calisthenics skill work.

Best Beginner callisthenics program for Skills

Join The Bodyweight Basics Training Program!

Get progressive training in bodyweight basics and advanced moves like handstands, muscle ups, human flags and more.

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How long does it take to get a black belt?

Fewer than 3 days… if you use priority shipping. Okay now, seriously…

Generations of martial artists have asked the very same question – how long does it take to get a black belt? Being curious about it is normal.

Deep down, everyone has an innate need to measure progress. We all want to feel a sense of certainty and know our destination when striving towards a goal – even in martial arts.

So, let’s delve into what it means to be a black belt and learn how long it takes to become one.

Here’s what we’ll cover.

Origins & Purpose of Martial Art Belts

Before tackling the question, you need to know the significance of holding a black belt. It isn’t what you think.

Many people regard the black belt as the ultimate goal of a martial artist. They believe that getting it is the be-all and end-all of their training.

After all, a black belt equals mastery of a martial art, doesn’t it? That’s likely why you’d want to quantify the time taken to get one, right?

The problem is…  black belt doesn’t represent mastery; not even close.

Here’s a brief history of the martial arts belt system, which will help you understand what it originally meant to be a black belt…

Menkyo Grading System for Traditional Koryu Martial Arts

Before modern martial arts (gendai budo) were founded, the Japanese people trained in traditional martial arts. These were known as koryu bujutsu.

For simplicity, koryu bujutsu can trace their origins to 1868 and before.

What’s unique about koryu martial arts is the menkyo grading system. This grading system lengthens the time taken for martial certification.

Instead of belt colours, the menkyo system was based on licenses. Each license recognizes the practitioner’s competence in a set of techniques, which take years to attain.

Eventually, a practitioner becomes eligible for Menkyo Kaiden (a final license that permits them to transmit the full martial art). The award of Menkyo Kaiden is, of course, based on the head instructor’s discretion.

Kito-ryu, the main ancestor martial art of Judo, used the menkyo system.

Modern Kyu/Dan Ranking System (Martial Arts Belt System)

Modern Japanese martial arts adopted the belt ranking system that was invented by Kano Jigoro, founder of Judo.

Started with only White and Black Belt

At first, Kano only wanted a way to recognize his students by dan rank and the lack of one.

So, he designated only two obi belt colours: black and white in 1886. Black was for ranked practitioners (yudansha), while white was for unranked practitioners (mudansha).

Since martial art uniforms (gi) had not been invented yet, martial arts practitioners wore kimono. Their “belts” were simply traditional obi.

More Belt Colours & Modern Belt System Adopted by Other Martial Arts

After Judo began to spread to the west, Mikonosuke Kawaishi added more belt colours.

His rationale for doing so was to help motivate western practitioners and demonstrate how they were progressing. Using the old Menkyo system, or the original black-and-white-belt-only system would have discouraged many would-be beginners from even training.

Other martial arts like Karate, Aikido, and even non-Japanese combat styles began to adopt and adapt the Judo belt system for their own needs.

So, what did the black belt originally represent?

For many martial arts, earning your first-degree black belt (shodan, chuduan) doesn’t make you an expert or master. It merely signifies that you have a high level of competency in a set of techniques.

According to the longitudinal study ‘A way to mastery. Mastery in martial arts‘, a first-degree black belt martial artist “does not know the whole curriculum yet”. So, how can a person who does not know the full syllabus be known as a master?

Moreover, in Japan, martial artists generally need to attain at least a fifth-degree black belt (godan) before being conferred a separate title of instructor. This information is taken from the very same study.

Even more compelling, Jigoro Kano (founder of Judo and creator of the martial art belt system) intended the first black belt rank “to signify completion of the first step of training“. There are ten levels of black belt altogether in Judo!

So, if you believe the black belt indicates true mastery of a martial art, you are way off. First-degree black belts are literally beginning to become masters.

Are there Differences in how the Black Belt is regarded?

Surprisingly, the way the west and east regards the black belt (first-degree) is rather different.

Martial artists who train outside the martial art’s country of origin, tend to overstate the importance of the first-degree black belt. It’s as though someone with a first-degree black belt is some sort of grandmaster.

Perhaps this contrast is due to differing cultural perception.

Ultimately, dojos affiliated to Japan (or any other origin country) headquarters do share a similar idea of what first-degree black belt signifies – beginners to the journey. However, while the origin country takes the word “beginner” literally, foreign martial artists regard it as an abstract description.

An Exception: Brazilian Jiu-jitsu

Brazilian Jiu-jitsu’s (BJJ) first-degree black belt is an exception to the original significance given by Kano to the black belt. Unlike its ancestor martial art, Judo, BJJ’s belt colour representation is different. Rigorous sparring experience is also a huge factor in grading.

Where a first-degree black belt is often regarded as a beginner in Japan (not qualified to be master), first dan black belts in BJJ are considered experts.

Having established that black belts (at least in the initial few degrees) are beginners in the sense of the journey, let’s further explore what being a black belt means.

What does it mean to be a black belt?

If you’ve trained in martial arts for a long time, getting a black belt must be the worst letdown ever. There’s so much hype about it. But nothing actually changes after you receive it.

Think about it.

Nothing Special Happens

You don’t suddenly feel fearless. And, you certainly don’t gain extraordinary skills.

If your techniques were shit before, that fact doesn’t change after getting your black belt. Of course, you can hide your inadequacies behind the belt. However, the truth reveals itself eventually, if you want a black belt before being ready for it.

You don’t feel worthy of the belt

It often takes time for a new black-belt to feel worthy of their belt. Overall proficiency in a set of techniques doesn’t mean being equally good in all techniques. Hence, you often have to train harder on your weaknesses to truly be on par with what the belt signifies. This makes it evident that black belt doesn’t necessarily mean mastery.

Taking the Process for Granted

What many people know, but fail to internalize, is that the black belt is a culmination of training from the time a person has a white belt. It is the endless trials, mistakes, feedback and corrections that fine-tunes a skill.

In that journey, the martial artist also gains an intuitive grasp of how to deal with sudden attacks.

So no. You don’t just get a black belt for showing up. You earn it.

Your journey to mastery has only BEGUN

In fact, a black belt does not even represent the end of your martial arts journey. The process of fine-tuning never ends.

Instead, it signifies that you are reasonably proficient in most of your techniques, which allows you to explore advanced concepts. Without strong fundamentals, forget about even exploring anything abstract.

So, if you are among those who regard the black belt as a status symbol, then welcome to “worshipping” an illusion. You have a lot more work to do for true mastery.

So, what does it mean to be a black belt?

Take the black belt for what it is – a piece of cloth that tells you that you are ready to pass the gateway.

What gateway?

The gateway that separates what you know you already know (fundamentals) from insights that you don’t even know existed. The journey never ends.

So, are there better questions to ask if you are interested in proficiency and mastery?

The Way to Black Belt: A Comprehensive Guide to Rapid, Rock-Solid Results

This is a great book that practically prepares you to get a black belt and become a better martial artist.

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Clarifying the question

Is it really a question of black belt or true mastery of your martial art?

When someone asks “how long does it take to get a black belt?”, more often than not they are asking about the time taken for martial art proficiency and mastery.

So, let’s be clearer and refine the question for martial artists in various stages of their journey.

• Mudanshas (Non-Black Belts) – How long does it take to get a black belt (first-degree) in various martial arts?
• Beginners – How long does it take a beginner to learn a martial art (with average proficiency)?
• Everyone – How long does it take to master a martial art?

We’ll tackle only the black belt question today, and answer the latter two questions in the next part of the series.

So…

How long does it take to get a black belt – in various martial arts?

According to a longitudinal study (conducted from 1998 to 2014), the average time taken to get a first-degree black belt is ten years. Of course, this duration differs among various martial arts. The shortest recorded training time is four years, while the longest to get a first-degree black belt is twenty-seven years.

The study measured the time taken for these martial arts: Aikido, Iaido, Judo, Jujutsu, Karate, Kenpo, Kobudo, Taekwondo and Wing Chun. It also used an approximate grade for martial arts that do not traditionally award black belt.

Differences between the martial art’s origin country and foreign countries

Yet, on various forums, many agree that students in Japan (and in Asia) become first-degree black belt significantly quicker than in other countries. The reason for this is possibly the western notion that black belts are masters, and that it should be an exclusive privilege. So, to adapt to this myth, many overseas dojos make the standards more difficult to reach.

This isn’t a problem for Japan because there is little misconception over what a first-degree black belt is. Also, as mentioned, most of the time fifth-degree black belts and beyond are seen as martial artists who have truly mastered the syllabus. One koryu equivalent, under the menkyo grading system is the holder of a Menkyo Kaiden (license of full transmission).

Now, relevant to this discussion is whether a shorter time frame (to get a black belt), has any negative impact on legitimacy. For instance, is the dojo a McDojo or black-belt mill. This is a topic that we will cover in later parts of the series.

The time taken to get a black belt (broken down by martial art style)

Breaking down the time taken to get a black belt by martial art style is inherently meaningless. After all, it depends vastly on the chief instructor, the quality of instruction at a specific dojo and how the grading syllabus is structured.

Nevertheless, here are statements by both martial artists and dojos.

Aikido

How long does it take it get a black belt in Aikido?

According to Jikishinkan Aikido Dojo’s FAQ, it takes most people four to five years to attain first-degree black belt, provided they train several times each week. Gold Coast Aikikai’s FAQ gives a slightly different answer; five to six years on average, when training 4 to 6 times each week.

The poll from AikiWeb sums it up – the time varies among individuals and dojos. The majority of practitioners take 3 to 6 years. Some take less than a year, and others more than 12 years.

The Aikido Fast-Track Option

There is a legitimate 11-month International Sehusei Course by Yoshinkan Aikido Headquarters that awards first-degree black belt certifications. Although it takes only 11 months, trainees train four hours for five days every week – often longer. That’s an estimate of 880 hours of training – same as someone who trains for two two-hour session each week for 4.5 years.

BJJ (Brazilian Jiu-jitsu)

How long does it take it get a black belt in BJJ?

It takes up to ten years to get a black belt in Brazilian Jiu-jitsu and ranges from 4 to 16 years.  BJJ requires not only technical proficiency but also verifiable sparring ability. Also, mentioned earlier, the grading system and belt significance are different from the regular dan/kyu ranking.

Of course, as with all martial arts, there are outliers with prodigious skill, people who have trained in another similar martial art, or both. Here is a list of BJJ martial artists who took under four years to get a black belt.

Judo

What about Judo – the martial art whose founder came up with the martial arts belt system? How long does it take to get a black belt here?

One to two years, 5 years, 10 years and possibly longer. You get the point. It varies.

The Judo Fast-Track Option

Similar to Yoshinkan Aikido, it is possible to get a black belt in Judo within a year, graded by the Kodokan in Japan. And it is certainly not easy.

Japanese Jujitsu

Japanese Jujitsu? How long does it take to get a black belt in this style?

According to Goshin Martial Arts – up to seven years but usually four to five years for shodan (first-degree) black belt. A handful gets it in less than four years.

For Ju-jitsu Center – approximately three years.

Again, this just goes to show that it really depends on the dojo.

Karate

How long does it take to get a black belt in karate? Again, it depends.

The Japanese Karate Association, in Japan, specifies a minimum of three years of diligent training. Every subsequent degree of black belt takes several years.

King Lam’s Tamashii Karate and Tai Chi Center, which teaches Shotokan Karate state two to five years to be the norm.

Taekwondo

How long does it take to get a black belt in Taekwondo? It seems there are parallels to Japanese martial arts graded in their home country; it takes much quicker to get a black belt in South Korea.

Sidney Mangoye’s Quora Answer

In South Korea, where I live, you can get a Taekowondo black belt in 6-7 months with an intensive training (everydays, 1-2 hours -usually for foreigner), and the test for this belt is pretty serious. […] I have a Korean friend who explained me that he got his black belt during his military service in 4 month, but it was something else (if you can perform 6 hours of really intensive training everyday, you are good to go) […]

Roam Thorsteinsson’s Quora Answer

I achieved my black belt at 14 and am one of only 6 people in my entire organization to have done so. So it took me 6 years, training 2–3 times a week on average.

Bottomline: Time Taken to Earn a Black Belt

There are many factors that affect the length of time for you to earn a black belt. Evidently, from the above, each martial art style, each variant of a style, and each dojo is different. The quality of instruction is also a factor.

Hence, with these differences, knowing how long on average it takes to get a black belt is meaningless. You can’t use the average result and expect a particular dojo to fall within that time frame.

It is enough to know that the range for earning a first-degree black belt is between four to twenty-seven years if you are training in martial arts for leisure.

If you really want to know how long it takes to become a black belt at a particular dojo, either ask the senior students or the instructor(s).

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This is a great book that practically prepares you to get a black belt and become a better martial artist.

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More to Come – Martial Arts Proficiency & Mastery

Using the black belt as an indicator of mastery relies on a flawed assumption. Instead, we need to ask specific questions on martial arts mastery to yield useful insight. In the same vein, beginners are more likely to be interested in the time it takes to be good enough. They’d rather know how much time they need to train to mobilise their skills in real life.

The next part of the series will cover exactly that.

Also, with regard to the question of “how long does it take to get a black belt?”, we will explore the reasons for people to ask the question in the first place. And find out why some senior-ranking martial artists have expressed annoyance towards the question.

Lastly, everyone is interested in speeding up the process to gain mastery or become a black belt. How do you do it? Is this only possible through Mc Dojos (and black belt mills)?

Articles in this series

In short, here’s what you can expect to come:

• For Beginners: How long does it take a beginner to learn a martial art (with average proficiency)?
• Mastery: How long does it take to master a martial art?
• Why So Curious About How Long It Takes to Get a Black Belt?
• How to Get a Black Belt Fast? Speeding up Martial Arts Mastery

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

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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.

Most people know Jiraiya, Tsunade and Orochimaru from the Naruto series. But did you know that these characters were originally from “Jiraiya Goketsu Monogatari”, a 200-year-old folklore?

Here are the origins, story, character profile and early movies of Jiraiya, Tsunade and Orochimaru.

Origins of Jiraiya, Tsunade & Orochimaru

Jiraiya Goketsu Monogatari (児雷也豪傑物語; “The Heroic Tales of Jiraiya” or “Tale of the Gallant Jiraiya”) was first published in 1839. Over the next 29 years (till 1868), it became a popular series of 43 illustrated novels completed by 4 different authors.

If you thought Naruto was draggy, this story took 10 years longer to complete.

Yet, the inspiration for Jiraiya has its origins in old legends in Song-era China. This bandit, whose real name is unknown, was a heroic bandit whose deeds were similar to Robin Hood. The only reason he was called 自来也 (zi lai ye – Mandarin Chinese pronunciation), was because he’d leave those characters in graffiti at places he robbed. Those characters translate to: “I was here”.

When that bandit legend made it to the Japanese novel, elements of shape-shifting magic and ninja mysticism were added. The Japanese Jiraiya’s name in kanji later became 児雷也 (young thunder).

So, after the series was completed, part of the story was adapted for the Kabuki theatre in 1852.

Here is the Kabuki version of The Tale of the Gallant Jiraiya. Enjoy this Japanese ninja folklore…

Story Time: The Tale of The Gallant Jiraiya

In this kabuki summary, the demonic giant snake spirit was the cause of misery for the Tsukikage, Ogata and Matsuura clans – in which Orochimaru (大蛇丸), Jiraiya (自来也 or 児雷也) and Tsunade (綱手) belonged to respectively.

A long time ago, there existed an evil giant snake spirit that preyed on humans. This demonic snake spirit had ambitions to gain power over all of Japan.

For that to happen, it decided to take control of the influential Tsukikage clan, whose feudal domain was Echigo province. Their leader – Tsukikage Gunryo Miyukinosuke – was also the regent of the Shogunate (feudal government of Japan) and crucial to the evil snake’s plan.

The Giant Snake Spirit takes over the Tsukikage Clan

On that fateful day, the snake spirit attacked Lord Tsukikage Miyukinosuke. Had it not been for Orochimaru who came out of nowhere to intervene, the lord of Echigo and regent would have died.

Therefore, out of indebtedness, Lord Miyukinosuke adopted Orochimaru as a son. This was a huge mistake for it sealed the fate of the Tsukikage, Ogata and Matsuura clans.

Unbeknownst to Lord Miyukinosuke, the demonic snake spirit had possessed Orochimaru and he was merely a puppet from the start. The snake spirit and Orochimaru had staged the attack and rescue. And the lord of Echigo effectively adopted the evil snake into his clan.

Over time, the snake manipulated the lord into murdering all of his offspring, leaving Orochimaru as his sole successor.

Massacre of the Ogata & Matsuura clans

The Ogata and Matsuura clans held two powerful seals (i.e. insignia stamps) in trust for the feudal government. Documents marked by these seals were proof of the Shogun’s support to raise an army and navy fleet.

The giant snake spirit wanted the power afforded by those seals and needed the two powerful clans out of the way.

As a result, Lord Miyukinosuke first led the shogunate into believing that their allies were staging a coup. He then tricked the two clans into giving up their seals before obliterating them. His forces then threw the infants Jiraiya and Tsunade down the cliff, thereby eliminating the two respective successors of the Ogata and Matsura.

Luckily, a hermit by the name of Senso Dojin saved and raised them.

Training Jiraiya & Tsunade to defeat Orochimaru

Determined to avenge their clans and restore the tarnished honour, Senso Dojin began to train Jiraiya and Tsunade respectively in the shape-shifting magic of the toad and slug.

However, the three-way deadlock was a problem. Snake magic surpassed toad magic; toad magic surpassed slug magic; slug magic could defeat snake magic. The key to defeating Orochimaru was to use the Nakirimaru sword (wave-cutting sword).

First Battle against Orochimaru

In their first battle, Orochimaru fought and severely wounded Jiraiya. Fortunately, Tsunade arrived in time and saved Jiraiya with her prodigious use of slug magic. While he escaped death, the wounds were serious enough to disable Jiraiya.

The only antidote was the blood of a maiden who was born in the year, day and hour of the snake.

A Sister’s Sacrifice to Save Her Brother

Jiraiya and Tsunade continued their search for the sword. As they entered the Echigo province, they met Ayame of all people, the adoptive daughter of the Tsukikage clan.

Jiraiya then made a surprising discovery that Ayame was his sister (spared during the clan’s massacre).

Realising that she was the maiden born in the year of the snake, she stabbed herself as a sacrifice to save her brother. Her blood was the antidote. And with her sacrifice, she ensured that Jiraiya and Tsunade could take revenge and reinstate the two clans.

Jiraiya was fully healed.

Defeating Orochimaru

Years pass when both Jiraiya and Tsunade finally found the Nakimaru (wave-cutting sword) at Hell Valley.

Together they cornered Orochimaru with the sword and exorcised the demonic spirit. The misunderstanding over the Ogata and Matsura clan was cleared. And the Shogunate reinstated their clans.

Since the demonic snake was exorcised, Orochimaru was no longer possessed. He was pardoned for his crimes at Jiraiya’s request to the Shogun.

Note: This kabuki play was written by  Kawatake Shinshichi II and summarised by Watanabe Hisao. There are other versions – closer to the original – where Orochimaru was the former disciple of Jiraiya. 

Characters in Jiraiya Goketsu Monogatari

The character profiles may have discrepancies as there are different versions of the folklore. For full movies related to the Jiraiya folklore, scroll to the next section.

Main Characters

Supporting Characters

Jiraiya in Pop Culture

Besides the kabuki theatre, the original series clearly inspired numerous modern adaptations in film and anime. Here are a few.

Jiraiya the Brave (Silent Film) in 1921

Also known as Goketsu Jiraiya, this short silent film has kabuki-style action scenes. There may also have been an accompanying narration when it premiered in the past, but that can no longer be found. The battle scenes are comical.

The Magic Serpent in 1966

George Lucas’s Star Wars movies was said to have a plot similar to this film, The Magic Serpent (Kairyu Daikessen).

This video happens to be the full movie, dubbed in English. Watch it if you have the time.

Naruto – Jiraiya, Tsunade & Orochimaru

In the Naruto series, Jiraiya, Tsunade and Orochimaru are extremely prodigious ninjas who have the ability to summon toads, slugs and snakes respectively. They were former teammates until Orochimaru betrayed the village. This is a battle scene, similar to what you might expect in the original folklore.

With that, the report on the original Jiraiya, Tsunade and Orochimaru has come to an end. Another version of the Jiraiya folklore will be posted next week.

The post The Tale of The Gallant Jiraiya (Original Folklore) – from Edo Period appeared first on Way Of Ninja.

What the difference? – Ninja Martial Arts vs. Ninjutsu Training

Ninjutsu and martial arts are two distinct disciplines for historical ninja. They are not the same thing; ninjutsu is not a martial art. This is backed not only by historical sources but also modern practitioners (of ninpo and Banke Shinobinoden ryuha).

What modern ninjutsu acknowledges

The Shinobijutsu, also known as Ninjutsu, includes military tactics, techniques, infiltration, sabotage, intelligence, information … etc.. The Shinobijutsu therefore it is not a martial art […]

Banke Shinobi Spain – Introduction

There are three important original texts existing today–Bansenshukai, Ninpiden and Shoninki. […] However, these texts do not include any description of unarmed fighting techniques or even a curriculum of techniques. In other words, the texts can not date or authenticate most of what is today taught as ninjutsu fighting skills.

Genbukan Tokyo Shibu – Ninpo/Ninjutsu History

In its historical definition, Ninjutsu (more accurately – shinobi-no-jutsu) is a system of espionage, subterfuge and sabotage specific to the feudal Japan. It involves infiltration, disguise, manipulation of psychology and physical conditioning for extraordinary circumstances.

This definition clearly excludes martial arts, which includes both armed and unarmed fighting techniques and strategies.

Where does the idea that historical ninjutsu was a martial art come from?

The idea the ninjutsu is a martial art comes from Takamatsu organisations’ (Bujinkan, Genbukan and Jinenkan) definition of the term.

Kacem Zoughari (Bujinkan Instructor and Researcher of Japanese history) explains in the video below. While ninjutsu was historically indeed a system of espionage, the term can be used as an umbrella term for all ninja training disciplines. In other words, martial arts can be considered a subset of ninjutsu.

His explanation is valid. Definitions evolve over time. And for convenience, it’s easier to group all disciplines – including fighting techniques – of the ninja into one common term: ninjutsu.

Nonetheless, for historical accuracy, this article will distinguish ninjutsu and the possible martial arts of the ninja.

What Martial Arts did Shinobi Train In?

Is there anything different or special about the martial arts used by the shinobi? What do records like the Shoninki, Bansenshukai and Shinobi Hiden say?

None of the historical records has instructions on fighting techniques. No universal or specific ninja martial arts system have been specified.

For instance, the Bansenshukai mentions that ninja should train in swordsmanship, but provide no specific instructions or school where this would be taught.

This makes sense since many ninja were from the bushi class (samurai, ashigaru and jizamurai). They would already have some form of martial arts training in both unarmed and weapon combat.

Unarmed and weaponized ninja martial arts

Of course, jujutsu would be the generic hand-to-hand combat system in Sengoku and Edo period.

But what about weapons?

Samurai (in speaking about them as a group) were trained in archery, spear fighting, Naginatajutsu and even matchlock rifles, to name some weapons. Depending on their clan, job specification, politics, region and other complex factors, they might be trained in any of the mentioned weapons.

Even then, sword encounters were more common and the Bansenshukai’s advice would indicate that swordsmanship was a staple.

The typical shinobi’s martial arts training

Therefore, the typical shinobi would have trained in some variant of jujutsu, kenjutsu (swordsmanship) and iai (sword-drawing strikes).

This is, of course, a generalisation. Complex factors in clan, politics, geographic region and more, would determine what martial arts a shinobi/bushi would train in.

For example, if they were involved in capturing criminals, they would have knowledge of quick rope-binding (a subset of hojojutsu – hayanawa).

Since ninja martial arts might just be regular samurai martial arts, the many koryu bujutsu (Japanese classical martial arts traceable to Edo era and before) would be what you are looking for. Additional details will be included in the next article.

Note: Modern traditional Jujutsu might be known as one generic martial art. But in Sengoku and Edo era, each clan might have their own version of jujutsu. The same can be said of any Japanese martial art that survives till today.

Ninjutsu Mindset: How to fight like a ninja?

Since the ninja’s job predominantly involved espionage, shinobi prioritised escape over fighting. Historical records confirms this and further emphasizes that information gathered by ninja had far greater value and impact, than them joining a physical battle.

However, there are specific shinobi jobs that makes fighting unavoidable – when the shinobi were tasked to capture criminals and wanted samurai. Whether intentional or unavoidable, historical texts are clear about one thing when facing combat: the ninja had to deal with the enemy swiftly.

Now, if the shinobi were tasked to hunt criminals and end fights swiftly, does that mean their fighting ability were superior to regular samurai? Were their martial arts enhanced with secret techniques to give them an edge over their adversaries?

Is there anything in reliable historical texts that enhances a ninja’s existing martial art foundation?

What to do in specific combat situations

While there is no reliable evidence that there was a unique system of ninja martial arts, some ninja manuals do explain what to do for specific combat situations.

These are tactics that seem to give shinobi an advantage by exploiting enemy’s psychology, terrain, visibility and other factors; instructions that made shinobi more effective and efficient in combat situations that arise in either function of espionage or criminal-catcher.

Use of appropriate weapons in night attacks

For example, long-ranged weapons such as the arrow and bow, and tachi were to be used for night attacks. The enemy would be hard to see at night. Long-range weapons allowed the shinobi to maintain a safe distance during attack.

Use of ordinary objects in unexpected ways

Also, unconventional fighting methods that regular samurai would not expect (and train against) were also prescribed. For instance, a sageo cord (and even obi) could be used to disarm sword and spears.

Manipulating the adversary’s mind

When it comes to capturing people, the Bansenshukai injects some ninjutsu-like tactics – to turn a group of people against each other. There are vague suggestions on how to do this, depending on the relationship among the people to be captured.

But let’s look at the perspective of In Search of the Ninja…

What ‘In Search of the Ninja’ Says

In Search of the Ninja has a section devoted to martial arts. It asserts that a unique system of ninja martial arts is improbable. For that to happen, ninja throughout Japan had to be a unified force training in the same system.

Moreover, the predominant job scope of the shinobi, espionage, discouraged ninja to fight.

Thus, making the author question if a dedicated martial arts system would even arise.

For the analysis in its entirety and other facts about the ninja, derived from the three historical texts, read the book.

Still — even if not as a united force — could the best practices of the shinobi when facing an unavoidable fight during espionage or capturing been compiled and incorporated in a martial art of a particular clan?

Note: Antony Cummins has responded to my questions regarding this theory here.

Were martial arts that the ninja used enhanced?

There are specific tactics that may have altered a ninja’s martial art to make it more effective for their job requirement; be it to prioritise escape when being confronted or to quickly capture when hunting criminals. But there is little evidence from historical sources that these tactics would make a shinobi’s martial art a system that is unique from the samurai’s.

Modern ninjutsu, unfortunately, cannot be regarded as reliable evidence because its history and transmission of knowledge cannot be traced satisfactorily to either Edo or Sengoku period.

Of course, there may be more techniques passed down by oral tradition (kuden) that we do not know about. And just because reliable records cannot confirm it, doesn’t make the theory untrue. It just means that until new independent evidence can be found, ninja martial arts as a unique system cannot be proven beyond doubt.

Read the next parts of the series below, where we explore the theory of ninja martial arts as an evolved system from the perspective of modern ninjutsu.

Related Articles: Ninja Martial Arts

• Modern ninjutsu perspective on martial arts of the ninja (features Eric Shahan, Jinenkan)
• Antony Cummins on ninja martial arts (Historical Ninjutsu Researcher)
• Upcoming: Martial arts for the modern ninja

The post The Shocking Truth About Ninja Martial Arts (from historical documents) appeared first on Way Of Ninja.

Looking for a martial arts school that teaches authentic or real ninjutsu? Historical ninjutsu was NOT a martial art system.

Besides, what exactly do you mean by “authentic” or “real”? Ninjutsu training that’s historically accurate? A school that has a proven lineage to a historical ninja clan?

Confused by these statements and questions yet?

Controversy over present-day Ninjutsu

Modern-day ninjutsu is a topic filled with controversy and heated arguments. Forget about checking martial art forums to look for direction.  This video on repeat sums up what you will find.

Instead, let’s make sense of the issue and then, decide if you can learn ninjutsu of the historical shinobi.

So, what’s the problem?

All arguments over modern-day Ninjutsu schools boil down to legitimacy; is Ninjutsu today real, authentic or true?

Issues with legitimacy can be split into three levels. Does a Ninjutsu school have…

1. Proven historical lineage to a clan?
2. Historical accuracy in its syllabus?
3. Recognition and respect by peers, publications, organisations and researchers in its industry?

Each level of legitimacy bolsters an organisation’s perceived reputation and sense of purpose.

Because of the complexity of this issue, here is an outline of what this article covers.

Ninjutsu Schools: The 4 “Last Ninja”

The four last ninja are people thought to hold a master-student lineage to actual ninja clans. They are Seiko Fujita, Toshitsugu Takamatsu, Masaaki Hatsumi and Jinichi Kawakami. 

Seiko Fujita (1898 – 1966)  – No Ninjutsu School

Seiko Fujita was a martial artist and budo researcher who wrote extensively about Japanese martial arts and ninjutsu. He was also bujutsu instructor for various police departments.

As a professional martial artist, Seiko Fujita was well-connected to many famous names including Kenwa Mabuni (founder of Shoto-ryu Karate) and Motobu Choki. President Kisho Inoue of The Society for the Promotion and Preservation of Ryukyu Kobudo, spoke favourably about Fujita in an interview. 

Although believed to be the last Soke of Wada-Ha Koga-ryu Ninjutsu, Fujita’s historical lineage has not been proven. However, he did a lecture about ninjutsu at the Nakano Military Intelligence Academy, supported by source documents from the academy.

Assuming that his lineage is historically authentic, he has never appointed a successor. He explicitly stated this in his book. There is also no evidence that he taught partial Ninjutsu knowledge to anyone.

Any Ninjutsu lineage claims linked to Seiko Fujita or Wada-Ha Koga-ryu should be regarded with suspicion.

Toshitsugu Takamatsu (1889 – 1972) – Ninjutsu Lineage

Toshitsugu Takamatsu was a martial artist said to have been trained and received menkyo kaiden (complete transmission licence) in several martial arts. His legendary exploits include going to China to test his abilities at the age of 20.

Some of the lineages were passed down to Maasaki Hatsumi and Ueno Takashi.

Maasaki Hatsumi (1931 – present) – Bujinkan & descendant organisations

Masaaki Hatsumi is a martial artist who trained – not only in the lineages of Toshitsuga Takamatsu – but in Shito-ryu karate, Judo and Aikido. Other than his profession as a bonesetter, he was a writer for a magazine and also a martial arts film advisor to a number of movies.

Praised by Black Belt Magazine as a hands-on and approachable instructor, Hatsumi was awarded Instructor of the Year in 1986. He also received the International Culture Award by Japan Cultural Promoting Association. This award is physically presented by the Imperial family, and it recognises his achievement on promoting Japanese culture overseas.

Bujinkan Budo Taijutsu

Masaaki Hatsumi holds the nine lineages under the Bujinkan Budo Taijutsu organisation, which was passed to him from Toshitsugu Takamatsu. Of the nine, the first three are Ninjutsu lineages, while the rest are samurai lineages.

• Togakure-ryu Ninpo Taijutsu
• Gyokushin-ryu Ninpo
• Kumogakure-ryu Ninpo
• Gyokko-ryu Kosshijutsu
• Kuki Shinden Happo Bikenjutsu
• Koto-ryu Koppojutsu
• Shinden Fudo Ryu Dakentaijutsu
• Takagi Yoshin-ryu Jutaijutsu
• Gikan-ryu Koppo-jutsu

These are some notable organisations that have descended from the Bujinkan:

• Genbukan (founder also trained with Takamatsu)
• Jissen Kobudo Jinenkan (founder holds several menkyo kaiden from Bujinkan)
• To-Shin Do (Shadows of Iga Society / Quest Centers founded by Stephen Hayes)
• AKBAN (based in Israel – highly evolved training includes firearms)

Jinichi Kawakami (1949 – present) – Banke Shinobinoden

Jinichi Kawakami is the honorary director of the Iga Ninja Museum and a professor at Mie University researching the history of ninja. He claims lineage to the Ban clan’s ninjutsu from Masazo Ishida.

Banke Shinobinoden

He runs a Ninjutsu organisation called the Banke Shinobinoden, operating in Japan. He has authorised only one overseas dojo located in Spain, who is represented by José Defez. But there are several study groups in countries like

Shinobi-no-jutsu syllabus (Ninjutsu schools)

• Koka Shinobi-no-den (Akutagawa-ryu Ninjutsu is part of this)
• Iga Shinobi-no-den
• Tanba Murakumo-ryu Shinobi-no-hou
• Nanboku-ryu Gumpou

Bujutsu schools (martial arts schools)

• Shinden Fudo-ryu Kiho
• Ichijyo ho Koppo-jutsu
• Jyosui-ryu Shintogunden
• Sankato-ryu Yoroidoshi Kumiuchi-den
• Izumo Shin-ryu Heiho
• Shinken Muso-ryu Gun-jutsu
• Awaka Chiden-ryu Kama-jutsu
• Takenouchi-ryu Koroshi Atemi-no-den

Historical Lineage

Here’s a simplified explanation of verifying historical lineage.

When proving historical lineage, the Soke (headmaster) has to verify its existence and transmission with proper records. These records must stand up to independent and rigorous scrutiny.

For instance, third-party evidence – such as family scrolls – will be checked to verify if the school and its individual masters exist in history. Transmission of martial knowledge from master to student will also be verified. Otherwise, anyone can buy a martial arts scroll and claim to be its master.

As such, a statement like “the lineages are authentic because my master says so” does not qualify as evidence. Any extraordinary claim, as mentioned in this article about ninja history, must have compelling evidence to back them.

Of course, having no evidence for a claim doesn’t make it fake. It just means it cannot be proven.

Acknowledged by the living “last ninja”

The historical lineage of the Ninjutsu schools in both Bujinkan and Banke Shinobinoden has not been verified.

Masaaki Hatsumi himself has admitted, “there is not much documentary evidence for any of this, besides the surviving scrolls that outline the basic techniques” in this CNN Travel coverage. Likewise, Japan Times interviewed Jininchi Kawami and stated that “no one knows anything about Ishida”, his master.

Koryu vs gendai martial art

Koryu bujutsu are old japanese martial arts that can trace its master-student lineage to before the Meiji restoration period (roughly 1868). This is, again, a simplistic definition. Gendai budo, on the other hand, are japanese martial arts that are founded after.

Ninjutsu-derived martial arts are not koryu bujutsu. Firstly, neither the Nihon Kobudo Shinkokai nor Nihon Kobudo Kyokai (two reputable organisations for koryu in Japan) recognise any Ninjutsu lineages.

Secondly, Diane Skoss, an expert on koryu classification and also menkyo kaiden holder for Shinto Muso-ryu jo, stated the following about Ninjutsu: “the art and those derived from it do not fall into our definition of the koryu bujutsu”.

Note: One of the obsessions of the martial arts world is historical martial arts (koryu). But modern ones are no less effective. Examples of gendai budo include Judo and Aikido.

Bugei Ryuha Daijiten

The Bugei Ryuha Daijiten is a highly-regarded comprehensive Japanese encyclopedia of historical martial arts. In the 1963 version, it mentions Toshitsuga Takamatsu and Togakure-ryu. This means Togakure-ryu can at least be traced to Takamatsu’s time. However, the author remarks that there are questionable inconsistencies in the Togakure-ryu lineage.

To the best of my knowledge, it says nothing about the Banke Shinobinoden. Please correct me, with supporting documents, if I’m mistaken.

Oral tradition might have been the reason for the absence of records, but the same conclusion remains. All Ninjutsu school lineages of the four “last ninja” have not been proven to go before 1868.

How accurate to history are the Ninjutsu training syllabus today?

There are two problems with using historical accuracy to decide the legitimacy of modern Ninjutsu schools.

First, the only reliable historical texts that can be used to establish what Shinobi-no-jutsu was are the Shoninki, Ninpiden and Bansenshukai. This may not give a full picture of ninjutsu back then. Second, keeping to historically accurate ninjutsu training would be dangerous and may very well be illegal (i.e. explosives) today.

What does history say about ninjutsu?

Ninjutsu, or more accurately shinobi-no-jutsu, is a collection of skills relating to espionage and subterfuge. According to the three ninja texts (Shoninki, Bansenshukai and Ninpiden), real ninjutsu techniques involve infiltration, gathering information, avoiding detection and escape methods.

These are some skill sets covered by the Shoninki (read my review):

• Walking at night
• Infiltration of castles and basecamps
• Gathering information
• Disguises
• Dealing with guard dogs
• Shinobi team tactics
• Getting through physical obstacles
• Protection charms and rituals against detection
• Concealment or seeking shelter to rest
• Camouflage and misdirection
• Manipulating conversation for information
• Reading a person’s personality using facial features
• Reading behaviour and personality

The Bansenshukai itself goes into greater detail about strategies for disguises and infiltration.

The Bodyweight Basics Program

The original Shoninki was written by Natori Masatake in the 17th century; he was also the grandmaster of Kishu-Ryu Ninjutsu, a Ninjutsu school that existed back in the Edo period. 

This English translation is the work of Antony Cummins and Yoshie Minami – known as True Path of the Ninja.

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Is Ninjutsu a martial art?

Many people use “ninjutsu” colloquially to refer to a martial art system. However, none of the three historical ninja texts details a combat syllabus. This is confirmed by a writer at the Genbukan Tokyo Shibu (a descendant organisation of Bujinkan and Takamatsu), the Banke Shinobinoden in Spain and the Iga-ryu Museum.

Therefore, ninjutsu or shinobi-no-jutsu was not a martial art system.

However, the ninja were trained in combat.

The previous article established that ninja were mainly from the bushi-class (samurai). As a result, they were certainly trained in martial arts. The specific system they trained in depended on where they lived and what specific soldiering role they were in.

As such, shinobi-no-jutsu was a system of espionage and subterfuge that was added on to a ninja’s base martial arts.

Also, because the ninja’s occupation prioritises escape over outright combat, it is possible that their base martial art was modified for that purpose.

The historical accuracy of Bujinkan and Banke Shinobinoden

Bujinkan Historical Accuracy

While there are Shinobi-no-jutsu techniques, the syllabus of Bujinkan predominantly centers around martial art techniques. A writer of Genbukan Tokyo Shibu has acknowledged this fact.

It is possible that Togakure-ryu (within Bujinkan) has developed a modified martial art base for its ninjutsu system. It is also possible that the Bujinkan has omitted impractical ninjutsu training with little use in today’s world.

For a compelling reconciliation between Togakure-ryu and actual shinobi-no-jutsu skills, read the thesis of the Genbukan writer I have mentioned thrice.

Banke Shinobinoden Historical Accuracy

As for the Banke Shinobinoden, Kawakami himself has acknowledged that ninjutsu is not a martial art but a system of espionage and subterfuge. Having briefly looked at the syllabus, their training involves both shinobi-no-jutsu (the less controversial techniques) and martial arts.

Its ninjutsu basic training involves mudras (similar to kuji in), sharpening of the five senses, discipline and self-control (e.g. breathe control, withstanding cold, enduring shame, fasting etc.) and physical conditioning. Its martial arts syllabus includes empty-hand and weapons techniques, similar to the Bujinkan.

The legitimacy of an organisation (or school)

These are a number factors that can indicate an organisation’s legitimacy, all of which relies on the recognition of peers, organisations and publications within the industry (i.e. martial arts, self-defence and pre-modern Japanese history). It is less reliable to use the perception of the general public and non-expert news media on this matter.

Bujinkan’s Legitimacy as an organisation

There should be no question about Bujinkan being a legitimate modern martial arts organisation.

Bujinkan has been widely acknowledged by fellow martial artists from other styles. This is, in part, due to Masaaki Hatsumi’s proficiency as a martial artist and instructor, who has trained in many styles of martial art. Furthermore, he has been recognised and awarded by publications like Black Belt magazine for his dedication to teaching.

Banke Shinobinoden’s Legitimacy as an organisation

While there is too little information about Banke Shinobinoden to make a fair assessment, Jinichi Kawakami credentials as a University researcher and honorary museum director bolsters the Banke Shinobinoden’s Shinobi-no-jutsu training. His colleague, Yamada, a researcher who specialises in Japanese history at Mie University seems to regard Kawakami highly.

There are some organisations and publications (i.e. TEDx and Japan Close-Up) omitted because they are not authorities in the martial arts and historical research community.

Beware of frauds

Specific to Ninjutsu schools, be wary when you encounter dojos that claim lineage to Seiko Fujita who died choosing not to elect an heir. Take a look at Don Roley’s site where he occasionally exposes Ninjutsu frauds if you need help.

Just as any martial art, be careful when choosing the dojo you train in. Even if you choose a dojo associated either to the Bujinkan (and its descendants) or Banke Shinobinoden, it does not guarantee that the instructor is suitable. Ask for permission to watch a training session. If you ever feel unsafe, leave.

TL/DR: Where can I learn ninjutsu?

It depends on what you want. Do you want…

Historically-verified ninjutsu, accurate to history

If you want to learn real ninjutsu (infiltration, disguise and sabotage) with a proven history, your search ends with nothing.

Both Bujinkan (and its descendants) and Banke Shinobinoden cannot verify historical lineage. Moreover, both organisations have omitted some dangerous practices of shinobi-no-jutsu.

You are better off joining the special forces, military intelligence division or an espionage agency.

The closest thing to historically accurate ninjutsu

If you want alternatives that are closest to real ninjutsu (shinobi-no-jutsu), both organisations fit the bill and also include martial arts training.

However, the Banke Shinobinoden seems to have a higher emphasis on shinobi-no-jutsu when compared to the Bujinkan. Bujinkan’s predominant focus is on martial art training, which I believe is their conduit to learning the ninjutsu mindset and techniques.

As for martial arts training, Bujinkan seems to be better recognised by its peers and industry authorities.

Weigh the pros and cons, and decide whichever school you believe to be suitable.

Modern practical use of ninjutsu-inspired knowledge

If you are just inspired by the ninja and want to use their knowledge in regular life, you have more options. Here’s how you can become the best ninja-inspired version of yourself.

So, take your pick.

Relevant Historical Ninja manuals

Read these authoritative English translations…

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The post Where can I learn ninjutsu of the real ninja? appeared first on Way Of Ninja.

Japanese ninja history is shrouded in secrecy and confusion. Everything we know seems uncertain and is further tainted by pop culture. The very little-known facts are disputed among experts. So, are ninjas even real?

With reliable proof so elusive, how can you be sure that the ninja ever existed? What if what we know about ninja history were just myths of ignorant feudal commoners, passed from generation to generation?

If they were indeed real, how did they come about? And finally, do ninjas still exist today?

Why is it difficult to prove that ninja existed?

Secrecy of the Profession

Here’s the problem with ninja history.

The ninja were supposedly involved in espionage, assassinations and sabotage. They were the historical equivalent of intelligence operatives, assassins, and special forces.

Therefore, records of them would have been well-guarded or destroyed. In fact, back then, it was common for secret information to be passed orally.

Face it… No shinobi is going to reveal their techniques and strategies when their job and victory demand secrecy.

Yet, this makes proving their existence and modus operandi difficult. After all, it would be ridiculous to believe any extraordinary claim without any proof.

Exaggerations to create fear

Because of the lack of information, tall tales about ninja arose. Ninja themselves supposedly encouraged these exaggerations to strike fear in their enemies.

With folktales and romanticised pop culture stereotypes in the mix, separating fact from fiction becomes a challenge.

These reasons make ninja and ninjutsu a difficult topic to research. Karl Friday,  a noted historian, has reservations at even accepting primary sources from the 1600s as concrete.

Note: The term “ninja” can be used to refer to ninja in singular or plural form.

What are some reliable sources that prove ninja existed?

So, are ninjas real? Is it impossible to know?

Fortunately, researchers have been able to analyse and corroborate sources to make a fair case for the ninja’s existence. Here are some compelling evidence that prove that the ninja existed.

The 3 Key Ninja Manuals

Back in the Edo period, three authoritative sources on Ninjutsu were written by actual shinobi and samurai. These sources that discuss espionage techniques, tactics and mindset are the: Bansenshukai (aka. Mansen Shukai), Ninpiden (aka. Shinobi Hiden) and Shoninki (free translation here).

But what makes researchers believe that these sources are not the work of charlatans? After all, anyone, from any time period, can write a book and claim themselves to be descendants of the ninja.

Here’s why.

The three widely accepted sources were written by people who were highly regarded in society back then. They were also part of the bushi-class.

The Bansenshukai is a collection of detailed knowledge from two places well-known for ninja activity, compiled in 1676 to preserve the knowledge of warfare and Ninjutsu. It was presented to the Tokugawa shogunate.

The Shoninki was a ninjutsu writing from Kishu province.

The Ninpiden (aka. Shinobi Hiden) was a secret manual passed down in the Hattori clan.

The motives of the sources (written by different people in great detail) made for acceptable proof. Not to forget, these texts were cross-analysed with other historical documents before being accepted as reliable sources of ninja history.

English Translations

The 3 Key Historical Ninja Manuals

The Shoninki

True Path of the Ninja: The Definitive Translation of the Shoninki

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The Bansenshukai

The Book of Ninja: The Bansenshukai

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The Ninpiden
(aka. Shinobi Hiden)

The Secret Traditions of the Shinobi

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Oral Tradition of The Oldest Sword School in Japan teaches Ninjutsu

Among the oldest recorded sword schools in Japan is the Tenshinsho-den Katori Shinto-Ryu. It has been verified, registered and recognised by two reputable Koryu organisations that rigorously examine scrolls for unbroken historical lineage. Within this sword school is an oral tradition that teaches Ninjutsu, with focus on defence against detailed Ninjutsu techniques.

The presence of a historical school “curriculum” that deals with ninjutsu suggest that the ninja were a common threat in the past.

Note: Koryu martial arts are Japanese classical martial arts with a lineage that can be traced before the Meiji period. 

Reliable References and Chronicles about Ninja History

The Shomonki (aka Shoumonki), compiled around 940AD, was probably the earliest source that makes references to the ninja. However, it isn’t clear if the term “ninja” (or any equivalent terms) were used.

Another war chronicle in the 14th century, the Taiheiki, has even more references to the ninja. Though this source is known for its dramatizations, it is still widely accepted as mostly accurate.

The Taiheiki (Translated)

14th-century war chronicle with references to the ninja, widely accepted as mostly accurate.

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There are also other sources and family scrolls that mention the shinobi.

So, are ninjas real? The sources of evidence above prove (with reasonable certainty) that they existed.

Moving on. Let’s piece together the history of the ninja to find out if they still exist today.

Do ninjas still exist? To find a ninja, you need to know what is a ninja

The ninja were spies and mercenaries in Japan, who were trained in the covert art of Ninjutsu, to fulfil the function of espionage and subterfuge. The term “ninja”, unlike “samurai”, referred to a profession and role; being a samurai was a social class that a person was born into. While this distinction technically means anyone could be a ninja, the majority of sources indicate that ninja came from the samurai class.

The art of Ninjutsu can be understood to be (1) the gathering of intelligence and (2) the execution of strategic activities that were aimed at diminishing an enemy’s military might; this meant spying, infiltration, assassination and sabotage.

Since shinobi were not the only ones who engaged in espionage, what distinguished ninja from other groups with similar skills?

According to the Shoninki, ninjas were not employed for selfish or criminal purposes. Unlike the nusubito (thieves), they aligned themselves with a political cause and warfare (i.e. in service of a feudal lord). This largely clarifies how the term “ninja” was applied to people in history.

Note: Only information that is accepted as reliable ninja history by scholars, historians and researchers have been included in this article.

Who were the ninja?

Samurai Class

As mentioned, ninja came mainly from the samurai class. The dispute here arises due to a longstanding opinion that unconventional warfare was incompatible with the samurai’s Bushido code, which prizes honour. This has to do with the romanticised misunderstanding over what “honour” means to the samurai.

If a samurai’s lord so commands – based on my understanding of Antony Cummin’s explanation – it is deemed honourable to use Ninjutsu against the enemy.

Female Ninja Existed

Despite Japan being a highly patriarchal society, there were female ninjas (commonly known as kunoichi). The most famous – and only rumoured – kunoichi was Mochizuki Chiyome, wife of a samurai.

Iga and Koga

Of all of Japan, two places are rich in ninja history: Iga and Koga (respectively known as Mie and Shiga prefecture today). There are a few possible reasons:

• Iga and Koga were near the old capital, Kyoto, where the imperial court (or politics) was.
• Where the rest of the feudal domains could rely on farming for income, the land in these places was less suitable for farming.
• There are also rumours that the people in Iga and Koga descended from yamabushi (warrior monks).

Based on the Bansenshukai, where the rest of Japan had military governors, each Iga and Koga clans was self-governed and had their own castle estate. The reason behind Iga and Koga ninja’s effectiveness was due to the countless battles among their clans, which served to refine their Ninjutsu skills.

Ninja History: When and where did the ninja originate?

The ninja – as a trained force in a structured system – was agreed by most historians to have come to exist in the 15th century, the Sengoku (aka. the Warring States) period.

Before, skills associated with Ninjutsu existed but were not yet structured into a system of espionage and subterfuge. Or, at least there was no mention of the term “ninja” or any of the equivalent terms before that period.

Influence from ancient China and other countries

The idea of espionage first appeared within Sun Tzu’s Art Of War (Chinese military treatise dating back to 5th century BC) and was important to military victory.

This, however, doesn’t mean that Ninjutsu as a system was Chinese in origin. The Art Of War was simply a popular treatise that influenced military strategy in Asia. Those military strategies and what developed later on in China entered Japan.

There are two theories on how the information entered Japan: (1) escaping generals of the toppling Tang Dynasty and (2) Chinese monks.

At present-day, there is a disconnect with the idea that monks would hold complex knowledge on warfare. But back then, these monks fulfilled the roles of intellectuals, philosophers and doctors. Since they travelled around often, they absorbed knowledge and cultures from where they visited, unlike commoners. There was no internet back then to transmit information.

And so, Chinese monks who had their teachings from India later taught medicinal knowledge, military strategies and martial arts to the yamabushi (Japanese mountain monks).

These sources of knowledge in military strategy (mainly espionage), medicinal knowledge and temperament of the people who absorbed them would play a part in forming Ninjutsu during the Sengoku period.

Folklore reinforces Yamabushi connection

The ancestors of the ninja were said to be Tengu, supernatural beings of the mountain. And, the Tengu were often associated with the yamabushi. This suggests that the yamabushi had some influence on the birth of ninja.

It is noted that at least one yamabushi, Sessai Choro, was known to be a military advisor during the Sengoku period.

Early use of Espionage in Japan

No ninja yet. But many spies that fulfilled similar functions existed.

The first recorded use of espionage and subterfuge in Japan was in the 6th century by Prince Shotoku, who acted as regent.

Unverifiable Mentions

Many ninja history articles acknowledge Daisuke Nishina as the founder of Togakure school in the 12th century. However, the history of this school (and its existence) has neither been supported by independent sources nor verified to be koryu.

Sengoku period (1467-1603)

The Warring States period was a time of great political unrest and violence in Japan. The gist of what happened has to do with the shogunate losing control and feudal lords vying for power and territory.

Ninjutsu developed because of the need for unconventional warfare. Naturally, the shinobi became highly sought after.

In 1487, Mochizuki Izumo honoured his clan’s promise to defend Rokkaku if it was ever attacked; Shogun Ashigake had led troops into Koga. With the use of unconventional tactics, the enemy was defeated by seemingly supernatural factors and a force that numbered 15 times smaller than the enemy troops.

This was, to the best of my knowledge, among the first known use of professional ninja in Japanese history.

In 1579 and 1581, Oda Nobunaga launched attacks in the Iga province. This is known as the Tensho Iga War 1 and 2 respectively.

Iga and Koga were the largest strongholds of professional ninja, and their mountainous terrain made it difficult for the enemy to launch attacks successfully. However, Oda Nobunaga’s troops succeeded in defeating the Iga rebellion, causing the ninja to flee.

Many of these ninjas would be sheltered and employed by Tokugawa Ieyasu, the first Tokugawa shogun who ushered a period of peace for roughly 260 years.

Oda Nobunaga nearly united Japan after more than a century into Sengoku but committed seppuku (ritual suicide) after being betrayed by a trusted general. Toyotomi Hideyoshi took over and finally unified Japan. Yet again, political instability broke out after Toyotomi’s death.

Tokugawa Ieyasu came through as victor during the decisive Battle of Sekigahara. Ninja and espionage played a significant roles in the mentioned battle and many others.

Note: The year when the Warring States period ends has been debated by scholars. Some consider it to be 1573, 1600, 1603 and 1615. For this article, I adopted 1603 as the end. It corresponds to the establishment of the Tokugawa government.

Edo period (1603-1868)

The system of feudalism meant central power was with the Tokugawa shogun in Edo, modern-day Tokyo. The other feudal domains were governed by lords who were related by blood, allies and even defeated lords.

To prevent any feudal domain from usurping power, there were strong measures taken by the Tokugawa Bakufu. Though the emperor was at the top of all feudal classes, he was merely a figurehead with no real power.

During this time, the ninja of Iga and Koga were employed by the Tokugawa. To the best of my knowledge, the last use of ninja for their actual role of espionage and subterfuge was during the Shimbara rebellion in 1638.

Oniwaban

Nonetheless, in the 18th century, the Oniwaban was established to serve as the shogun’s spy network and de facto secret service. They would work in the inner gardens of the feudal lord residences to observe the ongoings of every person. There is some debate as to whether the Oniwaban were considered ninja but their supervisors definitely were.

The End of The Ninja History and Ninjutsu

After the Edo period, there is no evidence that ninja existed as a profession. The modernisation during the Meiji period, the collapse of feudalism, and military advancements made the ninja obsolete.

While possible that existing ninja joined the modernised military or police force, the same conclusion remains – ninjutsu is no longer practised for its intended use.

Recall that the ninja profession is dependent on the structure of feudalism and constant warfare. Without these, it wouldn’t flourish or exist.

But what about the descendants of ninja teachings? The people who taught and practice Ninjutsu?

Present-day: The Real Last Ninja of Japan & Ninjutsu Schools

The four most popular names associated with being the last ninja in modern Japan are Toshitsugu Takamatsu, Seiko Fujita, Masaaki Hatsumi and Jinichi Kawakami. While all of them are outstanding individuals who have contributed to the promotion of Japan and the martial arts, their Ninjutsu lineages has not been satisfactorily verified.

The same thing can be said about all existing Ninjutsu schools today. No Ninjutsu school at present-day, derived or otherwise, falls under Koryu bujutsu. This is a topic that is covered here.

There is, however, an exception mentioned earlier that has been verified sufficiently – Tenshinsho-den Katori Shinto-Ryu. Its syllabus contains a part on Ninjutsu. But to call it true ninjutsu would be a stretch as Katori Shinto-Ryu is predominantly a sword art, and the Ninjutsu taught is defensive.

Aside from that, do ninjas still exist in some form?

Surely the special forces and modern spies qualify as ninjas, do they?

Covert operatives (like the CIA and special forces) are often thought of as modern-day ninja. This is, no doubt, a logical evolution of the ninja’s role. After all, the techniques and tactics they use are similar to ninjutsu.

So, similar profession and training equal ninja?

No. This reasoning is flawed and requires you to loosen the definition of “ninja” by a long stretch.

Here’s why.

The Problem of Using “Ninja” Loosely

Espionage and subterfuge tactics do not belong exclusively to the ninja. Nearly all pre-modern cultures have spies and saboteurs.

For example, Chinese spies appeared in history before the ninja and did something similar to Ninjutsu. Does this make them ninja?

If you loosened the definition to include modern operatives, pre-modern Chinese spies would qualify. Worse still, thieves and bandits who stalk their victims before committing a crime could also qualify.

This highlights the problem of discarding the geographical and structural scope of what defines the shinobi. For a conducive academic discussion about the “ninja”, boundaries with its use and definition are crucial.

Ninjutsu is not the main source espionage knowledge today

Furthermore, the tactics of present-day operatives come from many sources, both present and historical. Historical sources include warfare and espionage methods from different pre-modern civilizations, not only ninjutsu.

Since modern espionage tactics cannot claim ninjutsu as its main source, it would be wrong to say covert operatives of today are technically ninja. They could very well be Persian spies, samurai, Spartans and Vikings.

This sums up why modern covert operatives are not ninjas. An evolution of ninja and other pre-modern spies? Definitely!

Conclusion: Do ninjas still exist today?

Based on the evidence provided, ninja do NOT exist today.

Also, the practice of ninjutsu as a distinct ryuha has not been proven to survive to this day. There are certainly modern Ninjutsu schools operating, but proving an unbroken lineage satisfactorily remains an issue.

While the modern military may have taken over the role of the ninja, they do NOT qualify under the proper definition of shinobi.

If you are training in a modern Ninjutsu school, please continue doing so. Just because a martial art cannot be proven to have historical links beyond the Meiji era, does not make what you are doing any less effective, legitimate or impressive.

Find out more about modern ninjutsu schools and the problem with proving actual historical lineage.

Note: To the best of my ability and time constraints, I have cross-referenced research from various experts to piece together a fairly accurate history of the ninja. There were many sources on ninja history that I had to reject because of biases and lack of independent verification. 

Historical books mentioned

English Translations

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

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The Book of Ninja: The Bansenshukai

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The Secret Traditions of the Shinobi: Hattori Hanzo’s Shinobi Hiden and other Ninja Scrolls

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The Taiheiki: A Chronicle of Medieval Japan

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Acknowledgements & Citations

I’d like to acknowledge these people whose evidence-supported views helped clarify my understanding about the ninja and provided further sources: Thomas Urso, Gabriel Rossa, Feodor Kubasov, Nathaniel York and Zoran Mijic (members of the Historical Ninjutsu and Samurai Warfare group).

The post Ninja History – Are Ninjas Real & Do They Still Exist Today? appeared first on Way Of Ninja.

Nutrition and exercise go hand in hand, and once you’re well fed, it’s time to put that energy to good use and move! Well, moving is just one way to put that energy to use but what if I told you that you can train without even moving?

Brief Introduction To Isometrics

Before you get excited and think that I’m about to tell you how to get fit without any effort whatsoever, let me tell you that movement is not the only way to work and get sweaty! This is what isometric exercises are all about. When it comes down to exercising, we are so used to thinking in terms of movement, series and reps (repetitions) that we often forget that another way to work muscles is by using them to endure and hold still instead of lifting, pulling and pushing.

But what, exactly, are isometric exercises?

A quick Google search will give you something along these lines:

Isometric exercise or isometrics are a type of strength training in which the joint angle and muscle length do not change during contraction (as opposed to concentric or eccentric contractions, called dynamic/isotonic movements). Isometrics are done in static positions, rather than being dynamic through a range of motion.

And that’s a good enough definition.

Advantages To Training In Isometric Exercises

The great thing about isometrics is that you don’t need that much equipment and you can still work every part of your body. In fact, isometrics go hand in hand with bodyweight exercises (or calisthenics) -though you can use weights, pull up bars or even resistance bands.

What really happens and is essentially different with isometrics in contrast to isotonic (either concentric or eccentric) exercises is that the muscles still contract but remain in a static position instead of altering their lengths like what happens when you do curls or extensions. The joints do not rotate either, since the exercise is done without any movement. That makes isometrics exercises perfect for those who experience joint pain and want to avoid aggravating potential injuries.

That said, and with all the benefits of isometrics, I’m not advocating limiting yourself to those types of exercises. The best course of action will always include a little bit of everything to complete the full picture but isometrics definitely add something that should not be overlooked.

Isometric Workouts for 6 Areas

What I propose to do here is to give you practical examples of some isometric exercises that can be performed with every main muscle groups so that you can get to it quickly and efficiently after reading this article. Obviously, most of the exercises I’m going to describe here can also be performed by doing repetitions instead of holding a static position but I want to focus on the isometric variations of these exercises today.

But first… Remember to breathe and tighten the core!

There are two things you should always keep in mind when exercising.

First – breathe! We have a natural tendency to hold our breath when lifting or making a physical effort. This should not be the case. Keep your attention on your breath and make sure you fill your body with fresh oxygen constantly.

Second – contract the core (the abdominal area) while doing an exercise. This helps with maintaining proper form as well as working the abdominal muscles no matter what other muscle group you are focusing on while doing a specific exercise. You’ll thank me later.

That being said, let’s get going!

1. The Legs.

Here I’m going to divide the section into two categories: Calves and Upper legs.

Calves

Calf raises

The simplest way to work the calves is to stand, feet shoulder width apart and raise yourself up on the balls of your feet for an extended period of time. This is an isometric exercise that will make your calves burn every time. You should try to stand high on the balls of your feet for at least 15-20 seconds every time. If that’s too easy for you, find something heavy to hold in your arms or hands to increase resistance. You can also do that exercise one leg at a time for an extra balance challenge! If you have difficulty holding the position for at least 15-20 seconds, you can still do that exercise next to a wall or a chair and use it for support.

Another great isometric exercise to work the calves is to stand on a low ledge, heels extending off of it. Start by having your heels level with the ledge and then, slowly and with control, try to drop your heels below the level of the ledge and hold the position for an extended period of time. Then, rise your heels back up level to the ledge and repeat. This one can also be done on one leg or with added weight to increase the resistance.

What you can also do to work the full range of calves muscles is to practice those same exercises with your toes turned inwards and outwards. This way you get to work your calves muscles from different angles.

Upper Legs

The upper legs area, mainly the gluteus, hamstrings and quadriceps muscles, are a pretty complex area. Here are some isometric exercises to develop their strength:

Static Squats

Fairly easy to practice, this one is a classic and has been around for a long time. It is a staple exercise in many martial arts systems since it helps building strong legs and endurance. Stand with feet shoulder width apart (or wider if you want to make it easier) and bend your knees to a 90 degree angle. Imagine sitting on an invisible chair or a stool. Hold that position for as long as you need or can!

Do not forget to breathe as this will help you hold the position longer. Breathing brings in fresh oxygen to the brain and the cardio-vascular system. Also, tighten your core as this will also help you keeping good form.

If this is too difficult, no worries; as a variation, you can do static squats using a wall for support. Simply hold the squat position with your back flat against a wall. Again, breathe slowly and contract your abdominal muscles while doing so.

If you need some guidance with pistol squats instead, take a look at this article.

Static side kicks

Stand upright, feet shoulder width apart. Lift one knee up to hip level so that your tigh and your stomach form a 90 degree angle. Keep your foot in an horizontal position, not pointing upwards or downwards.

Using both your arms for balance, extend the raised leg fully sideways at hip level. Make sure the leg is straight and remains so. Stay in that position for as long as it takes to feel the burn.

When you start shaking, if you can’t hold it anymore, try and bring the foot back slowly towards you by flexing your knee and hip joint. Then lower your foot all the way back to the ground and repeat with the other leg. This one can be pretty difficult for some people. So, use a wall or a chair for support if necessary.

Static front kicks

As with the previous exercise, stand upright with your feet shoulder width apart. Then, raise one foot off the floor and bring the knee to hip level. This time though, instead of pushing sideways, push the foot forwards as if you were pushing away an object using the sole of your foot.

Try to keep the foot and the knee at hip level so that your leg forms a 90 degree angle with the floor. Hold the position for a while. Then, bring the foot back slowly, with control, and hold the knee hip level before lowering your foot down to the ground. Repeat with the other leg. While holding the isometric position, you can bend the leg supporting you slightly to keep your balance.

2. The Core (Abdominals)

The V sit

Start by sitting on a flat surface, ideally the floor. This one is a very simple yet very effective exercise. What you have to do is form a V position by lifting both your legs up, keeping them together and straight. Your back should be straight so that you are holding a perfect V. Your legs should be at least six inches from the floor. You can lift them higher up if you want. Hold this position for a while then drop your legs back to the floor slowly. Rest and repeat.

The L sit

There’s two ways to go about this one. Either you’ll be hanging from a ledge or an horizontal bar by both arms or you’ll use two flat, solid surfaces to place your hands on, one on each side of you, and support yourself. Two chairs or two stools will work fine although you can do it on the floor if you can ( it is more difficult that way ). It’s a similar exercise to the V sit, except this time, instead of holding a V position, you’ll hold an L position.

So, if you’re holding on to a bar or a ledge, your hands will be grasping it shoulder width apart. Relax your arms ( unless you want to add more challenge, then you can lift yourself up somewhat, using your arm muscles and shoulders in the process ) then lift both your legs off the ground, keeping them together and straight until they form an L with your upper body. Hold for as long as you can, breathe and contract the core.

If you’re doing it with support from chairs or stools, stand between them, place a hand on each one, keeping both arms straight and slowly, lift your feet off the floor by bending your knees. Find your balance then push both your feet forward, entending your legs so that they are forming an L with your upper body and hold.

A modified and easier version of the L sit can also be done. Instead of having your legs fully extended in front of you, simply lift both your knees up to hip level, letting your feet hang down. Hold that position instead and as it becomes easier with time, try to extend both your legs fully to get to increase the difficulty level.

The Sloth

For this one you need to lay on your back. Start by lifting both your legs together up straight, feet in the air above you to form a 90 degree angle with the rest of your body. Your arms should be extended at your sides like a T.

Once your legs are up, raise both arms simultaneously, keeping them straight, palms facing each other. Keep a distance of 3 or 4 inches between both hands as they reach the top. You should lift your head and upper back slightly off the floor as well, making the position more comfortable and also, so you don’t strain a muscle in your neck or shoulders. Hold that position for a while then try bringing your legs and your arms back down to the floor slowly and simultaneously, with control. Rest and repeat.

The Plank

This one is a classic that most people know. Basically, you should position yourself as if you were about to do a push-up. Both hands flat on the floor, shoulder width apart, body straight and standing on your toes; legs either together or a little bit apart. Hold that position for a while, contracting your abdominal muscles then slowly drop to your knees and rest. Repeat.

If you want to add some more difficulty you can lift one leg up and hold. Keep that leg straight and make sure you alternate and do both legs. Also, you can take one hand off the floor and extend your arm horizontally while you plank.

If you choose to try this, you can do it with both feet on the floor or lift one up along with the arm, as described in the previous variation. Just make sure that you use the leg opposite to the arm you are extending. For example, if you choose to extend the left arm, lift the right leg and vice versa. In addition to working your core, this variation has the benefit of improving your balance and developping overall core strength.

If the plank is too difficult using your hands to support you, try it using both your elbows for support instead. Bend your elbows at 90 degrees so that they rest on the floor with both your hands flat in front of you, aligned with your shoulders. This should be easier but when you are comfortable doing the plank on your elbows, move on to doing it on your hands.

3. The Back

Here I’m going to divide the section into two categories as well: Lower and Upper back.

Upper Back

Iso half pull-up

For this one you’ll need either a pull-up bar to grab on to or a ledge. Start by grabbing on to it with both hands with a wide grip which means a grip wider than the width of your shoulders. Then pull yourself up slightly, bending your elbows just a little bit, not the whole way like you would do with a pull-up. Try to focus on your upper back and lateral muscles. Hold on for a while then relax, let yourself down slowly. Rest and Repeat.

Iso Row

For this one you’ll need a bar that’s about waist high. Playgrounds often have those. What you want to do is grab on to it from underneath. Using a wide grip pull yourself up, keeping your core contracted and your body straight. What you’ll be doing should look similar to an upside down push up. Pull yourself up all the way so that the bar touches your chest and hold. When you cannot hold it anymore, bring yourself down slowly. Rest and repeat.

Lower Back

The lower back is a tricky one to work and you should always be careful not to strain anything or hurt yourself in any way while working it because it is a very fragile area not to mention a very important one! Work intelligently!

The Superman

Lay on the floor on your belly. This very simple exercise will not only work the lower back but most of the back muscles as well. Extend your arms in front of you and keep them straight. The legs should be straight as well.

Then, what you should do is pull both arms and legs upwards against gravity while keeping them straight, using your back muscles. The whole back should be bent as much as you can while you work against gravity to keep your arms and legs from touching the floor. Push arms and legs up as if you were trying to fold yourself up and connect them together.

Hold this position for a moment then bring your arms and legs back to the floor, slowly. Rest and repeat. For an easier variation, you can bend your elbows so that they form a 90 degree angle with your shoulders. The legs should always be kept straight though as this exercise is meant to target the lower back.

Yet another variation of the same exercise is to simply raise one arm up while the other stays on the ground and to lift the opposite leg simultaneously. Example: from the superman position, arms and legs stretched out, you raise the left arm and right leg off the floor simultaneously. Hold the position then lower them both slowly then do the same using the right arm and the left leg.

Iso lower back extension

This one is a little bit trickier, but if you can manage it, it is one of the most effective lower back exercise. To do this one you need to have both your feet held in position solidly and your legs resting on a solid surface while the upper half of your body extends above the ground.

There are gym machines designed especially for this exercise but there are ways to do this one at home with minimal equipment.

The way I personally do it is use the pull up bar I have installed in my door frame and I install it about 8 inches from the ground. Then I place my exercise ball in front of me by the door frame and I lean forward on it thus having the bar locking my feet into place safely. That way my whole body is inclined forward at an angle, resting on the exercise ball. The ball is supporting my legs while my upper body, from the waist up, is suspended in the air with only my core and back muscles to hold it in position.

If you want, you can incline the upper half of your body forward as much as you can while keeping your back straight at all times. Don’t round your back, keep it straight as a bar. Then, pull your upper body back up in line with the rest of your body using your lower back muscles and hold this position. You can place both your hands on the back of your neck while you do so but I suggest you cross your arms up across your chest so that you don’t accidentally pull something in your neck.

You can also choose to simply lay down on your stomach on an exercise ball with your feet touching the floor and pull your upper body upwards using your lower back muscles and hold position. That’s an easier variation but it is also a less effective one. It is also a bit more dangerous since you have to stay balanced on the ball without having your feet locked and doing the work for you.

4. The Chest

Wide Plank

Find something to rest both your feet on that’s not too high. Only about 4-5 inches high. Some books or a stair should do the trick. Then, stading tip-toe on that object, adopt a plank position with your arms extended in the shape of a T. Palms flat on the floor, fingers pointing to either side. You should place your hands as wide as you can so that you’re still able to maintain yourself off the floor for an extended period of time but struggling too much doing it. Your back and legs should be straight. An easy way to get into position is to start with your hands closer, say about shoulder width, and gradually move them apart until it’s difficult but not impossible to hold a plank position. Hold it, then let yourself drop down on your stomach slowly. Rest and repeat.

Iso push-up

Simply get into push-up position. If you place your hands close to your body, you’ll be working the upper pectoral muscles. If you place your hands wide, you’ll be working the lower pectoral muscles. It’s up to you and I would recommend alternating to get a full chest work-out.

Push yourself up so that both your arms are extended. Then, slowly lower yourself half-way while keeping your body straight. Hold that position for a while. Aim for thirty seconds at first and try to make it longer as you progress. When you’ve had enough, lower yourself all the way down and rest. Repeat.

5. The Shoulders

Iso lateral raises

Stand up, feet shoulder width apart. Hold either in each hand dumbbells or something that’s heavy enough to be challenging. Raise both arms simultaneously so that your body forms a T and hold that position for a while. Don’t forget to keep your arms straight, palms facing the floor and contract your abdominal muscles while breathing deeply. When you’ve had enough, drop your hands slowly to your sides and rest. Repeat.

Iso shrugs

Once again, standing up, feet shoulder width apart, hold either dumbbells or heavy objects in both your hands. This time, you’ll let your arms hang by your sides and lift the dumbbells or the objects you are holding up, using your trapezius muscles. Basically, by ” shrugging ” your shoulders upwards, using your trapezius muscles ( the muscles that go from your neck all the way to your shoulders ) you’re lifting both your arms up as well as the objects you are holding in your hands.

Make sure both your arms are relaxed. There should be no tension in them. You should only be using your trapezius muscles to pull the weight you are holding upwards. So, shrug those shoulders up as high as you can and hold it for a while. Drop your shoulders down slowly when you’ve had enough. Rest and repeat.

Iso front shoulder raise

Here, the principle is the same as with the lateral raises except that you will be lifting both your arms in front of your body instead of to the sides. So, stand with your feet shoulder-width apart. Hold heavy objects or dumbbells in your hands, lift both your arms up in front, until your hands are at shoulder level. Make sure to keep your arms straight. Your palms should be facing the floor and not be turned upwards and your hands should be aligned with the corresponding shoulder.

Hold this position for a while, then, when you’ve had enough, drop your arms slowly until your hands are back at your sides. Rest and repeat. Also, don’t forget to contract the abdominal muscles ( the core ) while you’re in position. This is going to help to keep proper form, keep a straight back and help you hold on for a longer period of time. Breathe deeply.

6. The Arms

Here I’m going to divide the section into three categories: forearms, biceps and triceps.

Biceps

Iso pull-up

For this one you’ll need either a ledge to grab onto or a pull-up bar. If you still don’t own a pull up bar, I recommend you get one as they are cheap and versatile.

Hold the bar (or ledge) with a shoulder-wide grip, both palms facing you. Pull yourself all the way up so that your chin is level with the bar or ledge.

Then bring yourself down slowly until your elbows form a 90 degree angle. Hold this position. This is a difficult one but hang in there. When you feel your endurance reaching it’s limits, relax and bring yourself completely down slowly. Rest and Repeat.

Iso curl

That’s an easy, but effective one. Stand up, feet firmly planted, shoulder width apart. If you do not have any dumbbells, free weights or resistance bands, find something heavy like jugs of water or a box filled with books. Hold it in your hands ( either in one hand or both, depending on how heavy or big the object you’re using is. ) while both your arms are relaxed. Then pull it up by flexing your elbow(s), pulling the object upwards and towards you until you reach maximum flexion. That curl done, slowly bring the object down, repeating the movement in reverse but without going all the way down. You should stop about half-way so that your elbow(s) forms an angle close to 90 degrees. Hold it for a while then bring the object down slowly. Rest and repeat.

Triceps

Iso dip

Sit down on the floor. Place both your hands flat on the ground beside you so that you can push yourself up. Your fingers should be pointing forward. Also, keep your hands stay close to your body.

Your feet can be together or apart. Either extend your legs all the way in front of you or bend both knees and pull them up towards you a little bit so that they form an angle.

Push yourself up by extending your arms until your butt is raised. Then, lower yourself as much as you can without making it back all the way to the floor. Hold an iso position, using your triceps muscles. Make sure your legs are relaxed and that you’re contracting your abdominal muscles. Breathe.

You can perform this same exercise by placing both hands on a ledge, a bench or something higher. It has to be stable enough to support you while you perform that isometric variation of a dip. If you want to make it a little bit more difficult, raise one foot off the floor while you’re holding the position. Replace the foot down after a while and raise the other one.

Iso triceps push-up

This one is an isometric variation on the classic push-up exercise. Get into push-up position, your hands should be as close as possible to your body without being underneath it. Ideally they should be right next to your shoulders. Make sure your fingertips are pointing forward and push yourself up all the way until your arms are fully extended. Drop down slowly and make sure both your elbows are bending towards the back of the room and not by the sides. Keep them close to your body at all times. You should lower yourself until both elbows are bent at about 90 degrees and hold that position for an extended period of time. When you’ve had enough, drop down to the floor slowly. Rest and repeat.

Forearms

Upward Iso curl

For this one you should be sat down and have something quite heavy to hold in your hand like a dumbbell or any object that is heavy enough to be challenging and can be held nicely in a single hand. You’ll be working one forearm at a time. Sit and keep your back straight. Rest one forearm on your lap or on a flat surface like a table, palm facing up and holding the weight in your hand. Flexing the wrist while the forearm stays put ( you can use the other hand to support it and make sure it doesn’t move ), lift the weight you are holding up towards you until you reach maximum flexion. Then, lower your hand slowly until it forms a straight line with your forearm. Hold it. When you’ve had enough, lower your hand all the way down slowly. Rest and repeat.

Downward Iso curl

Similar to the previous exercise, your palm should be facing down this time. Once again, make sure you are seated with your back straight. And rest your forearm on an even stable surface or on your lap.

What you should be doing here is lift the weight you are holding in your hand upwards. Flex your wrist until you reach maximum flexion.

Then, as described previously, lower your hand until it forms a straight line with your forearm and hold position.

Iso grips

For this one you will need what is commonly known as a hand gripper. These are very useful to develop forearms strength. Simply use it as you would do by doing repetitive contractions but try and hold your grip tight for an extended period of time and do fewer repetitions.

This is it! The work-out is over. It’s time to rest and recuperate now

Obviously, these are only a few examples of isometric exercises. There are many more out there and you can even explore and create your own! I hope you enjoyed the article and that you will include at least some of them in your training routine. They will contribute to a more complete exercise regimen and a stronger body. Train safe and stay strong! Until next time.

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