Monday: Grip & Core Strength 

Training for Strong Ninja Warriors	

- Archer pull-ups 5 x 3 each side
- Banded One Arm Negatives 3 x 4 each side
- L-Sit Chin up 4 x 5-8
- Knee hops 4 x 7-10 (focus on quick knee drive upward)
- Gibbins 4 x 4 each arm

- grab the bar with a fairly wide grip
- pull up towards one of your hands
- try to straighten the opposite arm by holding most of the weight on the bent arm
- transition to the other side and extending the opposite arm
- do these slow and controlled

- 3 reps each side

Archer Pull-Ups

- The higher you grab the band, the more support you will get from the band
- try to work your way down to grabbing lower on the band until eventually you won’t even need it
- grab the bar with your other hand with your palm facing you
- pull yourself up to your chin is above the bar
- The focus is on the descent, so take your time and only use a little bit of the band to support you

- 4 reps each side

Banded One Arm Negatives

- start from a hanging position, with palms facing you
- raise the legs up to an L sit, toes pointed and legs completely extended
- pull up until the chin is above the bar
- lower back down only to 90°

L-Sit Chin-Ups

- start by grabbing the bar with your palms facing away from you
- Drive your knees upwards as quickly as possible
- use that momentum and slightly pull with your arms
- try to release your hands and re-grab the bar

Knee Hops

THIS IS A VERY ADVANCED MOVE
- do not attempt this if you do not have Laches 
- this can be very dangerous to the shoulder if done improperly 
- you must keep the shoulder pulled down and back with the lat and sub scapula engaged 
- build a swing up and release one hand on your back swing
- perform the same motions as a Lache  except for swinging only on one arm
- when you grab the bar make sure to engage your lat and sub scapula as grabbing the bar with one arm fully extended can put a lot of pressure on the shoulder joint
- do not perform these when your shoulders are tired

Gibbins

W1/D1  Grip/ Core Strength

W1/D2 Leg Balance & Core

W1/D3 Grip Coordination & Finger

W1/D4 Leg Strength & Core

W1/D5 Grip Endurance & Push

Molly I

W1/D6 Run

W2/D1 Grip/ Core Strength

W2/D2 Leg Balance & Core

W2/D3 Grip Coordination & Finger

W2/D4 Leg Strength & Core

W2/D5 Grip Endurance & Push

W2/D6 Run

W3/D1 Grip/ Core Strength

W3/D2 Leg Balance & Core

W3/D3 Grip Coordination & Finger

W3/D4 Leg Strength & Core

W3/D5 Grip Endurance & Push

W3/D6 Run

W4/D1 Grip/ Core Strength

W4/D2 Leg Balance & Core

W4/D3 Grip Coordination & Finger

W4/D4 Leg Strength & Core

W4/D5 Grip Endurance & Push

W4/D6 Run

W1/D1 Grip/ Core Strength

More workouts from Grant Mccartney