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.