How Do You Train for Ninja Warrior?

Alison Martinez
Nov 13
4 min read

So You Want to Be a Ninja?

If you’ve ever watched American Ninja Warrior or stepped foot in a ninja gym, you know it looks intense - and insanely fun. But how do athletes prepare to run up warped walls, swing from one obstacle to another, and still have the endurance to finish strong?

The good news: you don’t need to be a pro to train like one. With the right mix of strength, skill, and strategy, anyone can start their Ninja Warrior journey. Whether you’re a total beginner or a competitive athlete, this guide from AqilFitness Training Solutions (AFTS) in Grand Prairie, TX breaks down exactly how to train for Ninja Warrior the right way.

1. Build Your Foundation: Functional Strength

Before you even touch the obstacles, your first mission is to develop the strength and control to handle your body weight. Ninja training is all about functional movement - being able to push, pull, swing, hang, and balance with precision.

Focus on these basics:

Pull-ups – For grip and upper-body control
Push-ups and dips – To strengthen the chest and triceps for transitions
Core work – Leg raises, planks, and hollow holds for midsection stability
Squats and lunges – For explosive leg power and landing stability

Pro tip: Don’t just lift heavy. Train for control and movement quality - ninja training rewards body awareness, not brute strength.

2. Develop Rock-Solid Grip Strength

Your grip is everything in Ninja Warrior. You’ll need it for rings, bars, ropes, and holds of all shapes and sizes. Grip endurance is what separates strong athletes from those who fatigue halfway through the course.

Try adding these into your workouts:

Dead hangs (start with 20–30 seconds, work your way up)
Rope climbs or towel pull-ups
Farmer’s carries with dumbbells or kettlebells
Fingerboard hangs (advanced athletes only)

Pro tip: Mix static holds with dynamic movements - swing, hang, and transition between grips to mimic real obstacles.

3. Master Balance and Coordination

Balance is one of the most underrated parts of Ninja Warrior. You’ll need stability on unstable surfaces, fast footwork, and control while tired.

Drills that help:

Balance beam walks (forward, backward, sideways)
Single-leg hops and landings
BOSU ball squats or step-overs
Slackline or agility ladder training

Pro tip: Train balance when you’re tired - that’s how you’ll perform under pressure during an obstacle run.

4. Build Endurance and Conditioning

Ninja Warrior courses require short bursts of explosive effort followed by moments of control - but that takes serious cardio endurance. You’ll want both anaerobic (short, intense) and aerobic (long, steady) conditioning.

A sample weekly mix might include:

Interval runs (30 seconds fast, 90 seconds slow × 8 rounds)
Rowing machine sprints
Circuit training (mix push, pull, jump, and core exercises for 20–25 minutes)
Bodyweight AMRAPs (As Many Rounds As Possible in 10–15 minutes)

Pro tip: Train both power and recovery - your heart rate should spike and then settle quickly. That’s key to finishing the course strong.

5. Practice Obstacle Technique

Now comes the fun part - obstacle-specific training.

Find a local gym where you can practice:

Lache transfers (swinging from bar to bar)
Warped wall runs (explosive sprint and upward reach)
Balance logs and agility steps
Salmon ladder jumps
Cliffhanger grips and peg boards

Pro tip: Break down each obstacle into smaller parts. Don’t just “go for it” - learn the mechanics, the rhythm, and where your momentum carries you.

6. Recovery and Mobility

Ninja training is tough on your body - especially your shoulders, forearms, and knees. Without proper recovery, you’ll burn out or get injured fast.

Stretch after every session
Include at least one rest day per week
Use foam rollers or massage guns to reduce soreness
Add yoga or mobility drills to improve range of motion

Pro tip: Mobility work isn’t optional. The better your range of motion, the smoother and more efficient your obstacle movements will be.

7. Train Your Mind Like a Ninja

Physical training will only take you so far - your mental game determines how you perform under pressure.

Work on:

Visualization (mentally running through the course)
Controlled breathing to manage nerves
Positive self-talk after mistakes
Competing in small local comps to build experience

Ninja Warrior training teaches perseverance - you’ll fail, adapt, and come back stronger. That’s the real win.

Train Like a Ninja with AFTS in Grand Prairie, TX

At AqilFitness Training Solutions, we take the guesswork out of Ninja Warrior prep. Whether you’re an adult athlete or a kid ready to try your first obstacle, our programs are designed to build strength, balance, and confidence from the ground up.

You’ll learn real techniques, train on real obstacles, and get personalized coaching to move better, feel stronger, and push your limits - all in a fun, supportive environment.

Ready to Start?

Don’t just watch the action - be the action.

Join the AFTS Ninja Training Program in Grand Prairie, TX and start training like the competitors you see on TV.

Train smarter. Move better. Become unstoppable.

📅 Book your first personal training session today and let’s start building your ninja story.

References

Gabbett, T. J. (2016). The training–injury prevention paradox: should athletes be training smarter and harder? British Journal of Sports Medicine, 50(5), 273–280.
Behm, D. G., Faigenbaum, A. D., et al. (2017). Canadian Society for Exercise Physiology position stand: resistance training in children and adolescents. Applied Physiology, Nutrition, and Metabolism, 42(5), 506–517.
Suchomel, T. J., Nimphius, S., & Stone, M. H. (2016). The importance of muscular strength in athletic performance. Sports Medicine, 46(10), 1419–1449.