I struggle to put into words the admiration I feel when I watch ninja warrior athletes blast through the course. The crazy combination of strength, balance and power possessed by these ninja warriors is something very few have. Luckily, you don't have to be a ninja warrior athlete to improve the attributes that allow ninja warriors to crush the obstacles. The attributes that these hardcore athletes possess are:
Grip strength and endurance
Upper body strength and power
Balance and coordination
These attributes will make you a better CrossFit athlete. How you ask? Majority of the gymnastic movements in CrossFit require strong, durable grip, explosive upper body strength and balance and coordination for complex movements like the muscle up. A strong lasting grip means you can get more repetitions before having to drop off the pull-up bar. Add great balance and coordination and suddenly your pull-ups very efficient. Strong durable shoulders and grip are also much more resilient to injuries. These attributes will also aid the Olympic lifts by having a prerequisite base of grip strength and explosive upper body strength as well a powerful jump.
How do you gain these abilities? Solid grip training and upper body strength plus endurance:
- Hang on to as many different objects for as long as possible
- Brachiate with monkey bars or ring traverses
- Train for a high volume pull-ups and muscle ups
- Master agility drills such like tic tacs
- Perform power jump drills like max-height box jumps and broad jumps
These are the basic concepts to training like a ninja. Our next post will cover specific training covering each of these ninja power skills.