Inspirational Quotes for Ninjas

If you're trying to get in shape or ratchet up your existing workout routine, it can be hard to stay motivated. The best ways to keep going are to:

1. Set goals and measure your progress
2. Connect with a community to encourage you and hold you accountable
3. Listen to your body and know your limits

But if you still need some more motivation, here are our favorite fitness quotes to motivate you to success!

• "Take care of your body. It's the only place you have to live."
• "Many of life's failures are people who did not realize how close they were to success when they gave up."
• "The difference between try and triumph is just a little ump!"
• "Whether you think you can or whether you think you can't, you're right!"
• "Toughness is in the soul and the spirit, not the muscles."
• "Exercise: you don't have time not to."
• "The hardest thing about exercise is to start doing it. Once you are doing exercise regularly, the hardest thing is to stop it."
• "You are never too old to set another goal or dream a new dream."
• "Make each day your masterpiece."
• "Believe that success is your only option."
• "There are far better things ahead than any we leave behind."
• "Life has no remote - get up and change it yourself."
• "Surround yourself with those who challenge you, push you and motivate you."
• "Be strong. You never know who you're inspiring."
• "When you get one more rep than last time... that's fitness."
• "If not now, when?"
• "You are always stronger than you think you are."
• "Someone busier than you is working out right now."
• "If you have a body, you are an athlete!"
• "This month's exercise is next month's health."
• "If it doesn't challenge you, it doesn't change you."
• "Train like there's no finish line."

Resources for Up-and-Coming Ninjas

If you're an aspiring Ninja Warrior, it's important to get connected with other Ninjas. Getting plugged into the community can help you set fitness goals, get training tips, learn how to beat individual obstacles and even make friends. Here are some great resources to get you started:

The Official American Ninja Warrior Facebook Page for Fans

How to Train for American Ninja Warrior Like a Pro

A List of Ninja Warrior Gyms Nationwide

Authentic Ninja Warrior Terminology Guide

All Natural Ninja Warrior Training Tips

Breaking Down the Ninja Warrior Obstacles

Build Your Own Ninja Warrior Course in your Backyard

American Ninja Warrior Training Tips from Kacy Catanzaro

A List of Ninja Warrior Events

Study up, get training and good luck on your run next year on Rockford Ninja Warrior or on your path to be the next American Ninja Warrior superstar!

Have other resources that you want to add? Comment with the link below!

American Ninja Warriors at RNW 2014

For those of you who attended Rockford Ninja Warrior, the stunning images of the American Ninja Warriors running the course with grace and style will probably stick in your mind forever. For those of you who missed it, our friends at mlive got some amazing pictures of the pros competing:

If you have any photos that you want to share, feel free to post them on our Facebook wall.

Feedback from Rockford Ninja Warrior

First of all, we want to thank everybody who came out to enjoy our first annual Rockford Ninja Warrior event. It was a huge success and we owe it all to you! On Facebook the event was rated 4.9 out of 5 stars and many words of thanks were expressed by attendees. We feel incredibly blessed to have so much support in Rockford and all across Michigan!

Afterwards, we received some feedback about how to make it even better in future years, including:

• Offering a mini course for kids under the age of 6
• Publishing rules for the junior course
• Providing a schedule of events ahead of time for attendees
• Letting competitors sign up for individual time slots to avoid scheduling conflicts
• Opening more competitor registration slots
• Giving Cameron hot tea all weekend so he doesn’t lose his voice emceeing ;-)

Now, we can’t promise that we’ll be able to implement all of the suggestions we’ve gotten, but we’ll take them into account when planning for next year. Planning and preparations for next year’s event have already begun, so keep an eye out for information regarding Rockford Ninja Warrior 2015.

 

With such a short timeframe to pull this year’s event off, we really pulled together as a church and as a community to make it awesome. Next year, we will have much more time to get ready, so we’re expecting it will be even better!

 

If you have any additional feedback that you want to share with the team, please share it below. Thanks again everyone for helping us pull off such a unique family-friendly event!

 

We look forward to seeing you next year!

Say Hello to Rockford Ninja Warrior from the Sky

What's better than running the Rockford Ninja Warrior course? Nothing. Okay well, maybe one thing... Experiencing the Rockford Ninja Warrior course as if you were flying!

Check out this amazing aerial work that Eldon Palmer did for us:



And in case you are prone to motion sickness, here are the still aerial shots to view as well:

 

 

Train Like A Ninja

If you weren't able to register for a spot on the course this year, don't fret! You will have an opportunity to conquer the course next year. So, come out on Friday, October 10th or Saturday, October 11th to check out the course (and your competition) and then start training for next year.

But before you start training, pause for a moment and think about how you should be training. Believe it or not, your regular workout routine probably won't cut it. Just being in shape doesn't mean your body is ready for the high-intensity Rockford Ninja Warrior obstacle course. Specialized ninja warrior-style training will be key in getting your body prepared for the challenge ahead. So, how do you get ready for Rockford Ninja Warrior?

Increasing Upper Body Strength

Ninja warrior-style courses are grueling for the upper body, which means that your arms, shoulders and back need to be ready for the challenge. Pull ups and chin ups are actually the best way to build strength in these areas to get you ready for the course. The different grips used for pull ups (overhanded grip) and chin ups (underhanded grip) means that doing both will allow you to tone different areas of your back and biceps for a well-rounded upper body workout.

Building on the number of reps you can do of each type of exercise will prepare you for the endurance that's needed for the places on the course that string together difficult upper body obstacles. Things like tilting ladders and rope swing to cargo net take you from one taxing upper body workout to another without a break, requiring that you conquer each step as efficiently as possible without sapping your energy.

Boosting Grip Strength for Hanging

Having proper grip strength is important to fully utilize your upper body strength, which is why you need to deliberately and regularly work on each. Building up your biceps to hang is essential, but ninja warrior courses require more than just stationary hanging - they require traveling hanging. Having the grip strength to hang for prolonged periods and, more importantly, transition from obstacle to obstacle will help you out significantly on the course. The best way to develop professional level grip strength is by rock wall climbing regularly. Climbing more advanced rock walls will give you experience in hanging upside down and using your legs, where possible, to alleviate the toll that hanging takes on your upper body.

Building Core Muscles for Balance

Your core is essential for every element on the course from swinging to jumping. Core strength aids in balance, which can make the difference between falling and finishing in glory. Kettlebells are a great way to work your core, which is why they are a stable in the gyms of serious athletes. Doing controlled swinging kettlebell exercises can help you to further increase your overall balance.

Using Leg Muscles for Explosive Speed

Timed ninja warrior-style courses definitely put an emphasis on the speed component, but speed is not only necessary for finishing the course with a respectable time. Speed is also necessary to provide the right launch onto an obstacle from a mini trampoline or stationary platform. In order to get the explosive speed needed to propel yourself onto an obstacle properly or make it up the warped wall, all of your biggest leg muscles need to work together. Squats, lunges, step ups and lateral hops work the quadriceps, hamstrings and glutes to help team activate faster when you need them on the course. It is the explosive burst of speed that will often mean the difference between making it across/up an obstacle and failing.

Interval training is the best approach to training for ninja warrior courses because it replicates the format of running the course. Working really hard and going all out for just a few minutes and then scaling back or resting for a few minutes conditions your body for the intense demands of the course.

Improving Agility

Aside from being strong enough to compete on a ninja warrior-style course, it helps to also be familiar with the types of obstacles that you will face. Having access to a gym or training course with replica obstacles is a great way to prepare for the competition because it allows you to practice in a more real-world setting. By practicing on actual obstacles, you can master the techniques needed to be successful and create muscle memory. If you practice an obstacle like tilting ladders or the warped wall enough, it will just be second nature to you on the day of the competition.

If you cannot find or build replica obstacles to use as a part of your training, doing things like Parkour or CrossFit can help not only your physical agility but also mental preparedness for the event. By being confident that you can do the craziest of stunts and physical challenges, you won't get intimidated on the course.

The Official Pro Course Rules

Hot off the presses - the official rules for the Rockford Ninja Warrior professional course:

General

• The professional level course is designed for contestants aged 14 and up. You must be at least 14 years of age on October 10th to participate on the professional level course.
• If you have a preexisting medical condition or injury, please consult with your doctor before attempting the course. Do not attempt the course if you are unsure whether or not you are medically able to do so.
• The event will not be canceled due to rain unless there is the threat of severe weather (like lightning or hail). If the event has to be paused or canceled due to severe weather, runs may be delayed, rescheduled or canceled at the discretion of the event organizers.
• No competitor will be allowed to run the course without first signing the waiver.
• Rockford Ninja Warrior is an event for all ages to enjoy. Subsequently, all clothing and costumes must be family-friendly. At the discretion of the course judges, competitors may be asked to change or cover clothing that is deemed offensive.
• If any part of your body or any of your clothing touches the cargo net above the water or the water itself, your run will be over.
• Competitors are not allowed to carry any possessions or gear with them or on their body. This is for your own safety and safety of the other competitors and spectators.

• Competitors must engage the obstacle only - if you use any portion of the course not intended for competition (pool edges, support beams, etc.), your run will be over.
• If you leave the course obstacles, platforms or walkways, your run will be over.
• The course cannot be stopped or paused once started for any reason (except in the case of sudden severe weather or other safety concern identified by course judges). Unless you receive notification from course judges to stop, continue with your run.
• To start the course each competitor will receive a 5 second count down (5-4-3-2-1), after which the screen will turn green. Once you see the green screen, that is your cue to go - your time will begin at that point. Jumping the start will result in a time penalty.
• Your time will stop when you hit the buzzer.
• Competitors must be barehanded - gloves, chalk, spray, tape and other grip aids are not permitted.
• Shoes are not required but are strongly recommended. To avoid damage to the course no shoes with teeth or fitted with teeth (like cleats) will be permitted.
• Obstacles must be competed in order.
• Any cheating or use of unfair tactics (as determined by judges) will end your run.
• Obstacles may have their own specific rules or requirements (see below).
• By running the course you are consenting to appear in promotional pictures or videos for use by Rockford Ninja Warrior and any of its sponsors and waiving your rights to any compensation for the use of such media. As a competitor you will not own the rights to any images that bear your likeness or name in conjunction with the Rockford Ninja Warrior event.
• Please be respectful of other competitors and set a good example for younger competitors. Competitors engaging in distracting behavior, cat calling or heckling while other competitors are on the course will be disqualified.
• If you require medical attention at any time while on the course, signal the medical staff and remain where you are to wait for assistance.

Quintuple Steps

• While attempting the quintuple steps, competitors will be allowed to grab the sides of each step with their hands, but not the top or back. Touching the top or back of a step will end your run.

Tilting Ladders

• Only one tilting ladder must be touched to count as engaging the obstacle. Competitors do not need to transfer from the first ladder to the second. You can attempt the dismount from either the first or the second tilting ladder.

Rope Swing to Cargo Net

• The rope swings are provided to give competitors access to the angled cargo net, but using them is not required. Once on the cargo net, you can only move onto the next obstacle after passing underneath - you cannot go over the top of the cargo net.

Warped Wall

• Competitors will only have 3 attempts to make it up the warped wall.
• You cannot leave the course to get a running start. If you leave the course, your run will be over.
• Competitors must not touch the sides of the warped wall with any body part - only the face of the warped wall and the platform on top.

Getting excited yet?

Local News Crew on the RNW Course

Today a reporter from News Channel 3 WWMT was on the course to record footage that will début on their Positively Michigan segment. A representative from Rockford Public Schools was on hand to explain their involvement and several of the event organizers and volunteer staff were interviewed for the spot as well. Then one of our local ninjas showed off his skills on some of the obstacles.

Here are a few pictures from the event:

With only a few days remaining until Rockford Ninja Warrior 2014, there was incredible excitement in the air!

Get to Know the American Ninja Warriors

By now, you've probably heard that Rockford, MI will be invaded by some of the nation's top American Ninja Warriors on October 10th and 11th. But just who are these top competitors that will be joining us for Rockford Ninja Warrior? Here are some details about what makes these men and women so special:

Elet Hall



www.facebook.com/EletHall

Elet Hall is a ski lift operator from Cavetown, Maryland who has competed on American Ninja Warrior for two seasons and recently represented the US in "American Ninja Warrior: US vs The World." In both attempts, he made it to Stage 2 of Mt. Midoriyama. He is a freerunner, personal trainer and writer when he's not on the slopes. Nicknamed "The Naturalist," Elet trains in the woods on nature's greatest obstacles and is dedicated to healthy living. When he runs the course you'll hear him yell "Send it!" before he begins to pay homage to his snowboarding background.

 

Drew Drechsel

www.facebook.com/DrewNinja

Drew Drechsel is a professional Ninja, personal trainer and freerunner living in Houston, TX. He has become a common household name when it comes to American Ninja Warrior after competing in three seasons with great results. Drew has made it to Stage 2 of Mt. Midoriyama twice and set the fastest time in qualifying last season. He also does parkour  and was tied for 5th in the World Parkour Championship. His fluid approach to the course makes it look easy!

 

 

Ryan Stratis



www.facebook.com/pages/Ryan-Stratis/118119581616888

Ryan Stratis  grew up in Putney, Georgia and was a wrestler, soccer player and swimmer. Staying active was a top priority for Ryan, which led him to enroll in JROTC in High School. He attended North Georgia College, where he pursued a commission as an Army Office in the Georgia Army National Guard.  The obstacle training in his military background is what drew him to American Ninja Warrior. Ryan was a hardcore fan who went on to compete on four seasons of American Ninja Warrior, showing significant improvements in strength and agility each time. He also enjoys doing other extreme fitness competitions like Tough Mudders and has gone so far as to train in Japan for Ninja Warrior-style competitions.

Kevin Bull

http://twitter.com/theninjabull

Kevin Bull is a walk-on that competed in American Ninja Warrior's Venice Qualifying. In the Venice Finals he was the first contestant to complete Cannonball Alley and used an approach so astonishing that fans and fellow competitors could hardly believe that he had been able to finish. By grabbing onto the hanging ball with his legs Kevin was able to swing upside-down and dismount with a flip onto the platform. He later made it to Stage 1 of Mt. Midoriyama. It is his creativity and refusal to give up that make him a promising contestant to watch in the future.




James McGrath

www.facebook.com/pages/James-McGrath/232254840144708

James McGrath is a five time American Ninja Warrior that got his start as a walk-on after camping out in a van to get a shot at the course. He has made it to Stage 1 of Mt. Midoriyama once and Stage 2 of Mt. Midoriyama twice. James has also represented the USA in the Ninja Warrior competition "US vs Japan" where the Americans came away victorious.


 

Mia Lazarewicz

www.facebook.com/mia.lazarewicz

Mia Lazarewicz is an American Ninja Warrior competitor and an NSCA Certified Personal Trainer that specializes in flexibility, bodyweight strength training, core strength, balance training and gymnastics-based training.

 

Andrew Karsen

https://twitter.com/MichigansNinja

Andrew Karsen is a six time American Ninja competitor that is proud to be Michigan born and raised. He trains hard, encourages fellow competitors and inspires everyone he meets! As a fellow Michigander, we are proud to have his support!







 

David Schwartz

http://bloginbloom.com/2014/08/25/american-ninja-warrior-dietitian/

David Schwartz is a dietician and American Ninja Warrior competitor who attributes his success on the show to eating right and maintaining a healthy weight. His wife is also a dietician, which means that in his house, they put a lot of emphasis on using fresh produce that they grow themselves and creating healthy recipes that will fuel their bodies properly. David also combines strength training with regular cardio to provide a balanced workout.


Course Construction Update

If you've been following us on Facebook, you may have noticed that we've been posting pictures of the progress being made on the Rockford Ninja Warrior course. Take a look at all of the hard work our volunteers have been doing to build this awesome course for you:

Big machinery is needed to make a BIG course - does this give you a sense of scale yet?

Where that dirt used to be is where you will find yourself when if you fall

EVERYONE is putting in hard work to make this a success

Contestant platform

Moving earth to bring Rockford Ninja Warrior to West Michigan

The guys hard at work (really, they were working hard before being bothered for a quick photo)

Now this is what you call supplies!

Kids climbing wall



Moving some of the kids' play pieces out of the way to clear space for more pro course work