How to Train for American Ninja Warrior: The Ultimate Guide to Becoming a Ninja Competitor

Cayden Jones
Jul 23
3 min read

Ever dreamed of climbing the Warped Wall, dominating the Salmon Ladder, or flying through the Air Surfer? If so, it’s time to start training like an American Ninja Warrior.

Whether you’re a complete beginner or an athlete looking to compete on the NBC hit show, this guide breaks down everything you need to know to train like a ninja and prepare for the world’s toughest obstacle course.

NINJA WARRIOR TRAINING EQUIPMENT

1) Home Ninja Obstacle Course Line with Holds

2) Balance Obstacle - Slackline

3) Atomik Climbing Holds - Hanging Pipes

4) Atomik Climbing Holds - Hanging Balls

5) Ninja Warrior Chalk

6) Grip Strength Trainer

7) Obstacle Course/ Ninja Warrior Crash Pad

8) Zipline

Step 1: Build Your Functional Strength

American Ninja Warrior isn’t about bulky muscles - it’s about lean, explosive, bodyweight-powered strength. Here's where to focus:

🔹 Grip Strength

Your grip is everything. You’ll need to hang, swing, and hold your bodyweight for extended periods.

Train with:

Dead hangs (on bars, rings, ledges)
Towel or rope pull-ups
Farmer’s carries
Campus board work (climbing gyms)

🔹 Pulling Power

Obstacles like the Salmon Ladder, Spider Climb, and Flying Bar demand incredible pulling strength.

Train with:

Pull-ups (regular, weighted, L-sit)
Rope climbs
Inverted rows
Muscle-ups

🔹 Core Stability

A strong core improves control on swinging and balance obstacles.

Train with:

Hanging leg raises
Planks and hollow holds
Toes-to-bar
Ab rollouts

🔹 Leg Power & Plyometrics

Legs aren’t ignored! Explosive jumping is needed for obstacles like the Quintuple Steps or Jumping Spider.

Train with:

Box jumps
Broad jumps
Bulgarian split squats
Depth drops

Step 2: Improve Balance & Coordination

Balance is critical for obstacles like the Log Runner or Floating Steps.

✅ Try These:

Slackline training
Balance beam drills
Single-leg stability work
BOSU or wobble board exercises

Step 3: Practice Actual Obstacles

Nothing replaces real obstacle experience. Try to train at a ninja gym or obstacle facility.

🏋️ Find a Ninja Gym With:

Salmon Ladder
Peg Boards
Warped Wall
Laches (bar-to-bar swings)
Cliffhangers

Don’t have access? Use monkey bars at playgrounds, pull-up bars at parks, or DIY rigs at home.

Step 4: Train Your Mindset & Technique

Ninja success is as much mental as it is physical.

🧠 Mental Skills:

Course visualization
Strategic rest and pacing
Problem-solving under pressure
Confidence and risk-taking

Pro Tip:

Watch previous seasons of ANW and take notes. Learn how elite ninjas approach obstacles, transitions, and recover from mistakes.

LOCAL TO DFW AND NEED SOME EXPERT GUIDANCE OR LESSONS FROM A TRAINER WITH OVER 12 YEARS OF NINJA WARRIOR AND OBSTACLE COURSE EXPERIENCE?

BOOK NOW WITH AQILFITNESS

Weekly Sample Training Plan

Day	Focus
Monday	Grip & Pull Strength + Core
Tuesday	Balance + Plyometric Legs
Wednesday	Ninja Obstacle Practice
Thursday	Core + Mobility + Recovery
Friday	Obstacle Simulation Circuit
Saturday	Long Endurance + Grip Burnout
Sunday	Rest / Active Recovery

Fuel Like a Ninja

You’ll need energy, agility, and recovery. Your diet should support performance:

Protein: for muscle repair (chicken, fish, eggs, legumes)
Complex carbs: for endurance (oats, quinoa, sweet potatoes)
Fats: for energy and hormone balance (avocado, nuts)
Hydration: crucial for grip and endurance
Supplements: consider magnesium, electrolytes, and collagen

Recovery Tips

Recovery is how you get stronger:

Use ice baths, saunas, and stretching
Prioritize 7-9 hours of sleep
Don’t overtrain grip - rotate intensity
Massage guns and foam rollers can aid in muscle relief

Extra Ninja Training Resources

Ninja Gym Finder: Search local gyms via Ninja Guide
AqilFitness Training Solutions: https://www.aqilfitnesstrainingsolutions.com/blog-1
Obstacle Academy YouTube: Tons of pro tips
Instagram Tags: #ninjatraining, #americanninjawarrior

Final Tips for Ninja Warrior Success

Start small and stay consistent - You won’t master the Salmon Ladder overnight.
Track your progress - Use a notebook or app to log PRs.
Train with others - Ninja communities are supportive and fun!
Sign up for local competitions - like UNAA, WNL, or TNA events to get real experience.
Apply for ANW! - Once you feel ready, submit your video and application at ANW Casting

Ready to Train Like a Ninja?

If you’re in [your location], I offer ninja-specific training programs and obstacle coaching. Contact me to book a free fitness assessment or try our beginner ninja training class!