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Post by Messup434 on Dec 28, 2018 12:42:26 GMT -5
Trying to see what a professional thinks of this!:
For the new year (and I’ve started a bit early), my goal is to have four “days” that I alternate through throughout the year. Each day has a different challenge that should be about one-third of that day’s exercises (except for C, as it’s meant to offer more opportunities to focus on other things!). Anyway..:
A-Day: 100 pull-ups. Any sets you like, though I’ve been working on sets of ten.
B-Day: 5, 6 and 7-minute planks. I’ve been doing them from longest to shortest (though would like to be motivated enough to do both).
C-Day: 180 push-ups. Easy and quick in one set, but gives time to focus on something else!
D-Day: ABC Workout: I do it in reverse (though again would love to be able to do it both ways), but this thing is tough! Mainly ‘cos I suck at burpees/iron-chairs.
This will be mixed in with Track/Cross Country (but I’m not counting, these in my “one-third” ratio, as they’re not Ninja training - more just cardio).
My best number of pull-ups in one rep is 26 and my best plank is 12 minutes long. I guess my ultimate two questions are: Will this workout help me increase those two or screw-up my endurance and make my bests even worse? Also, will this benefit me in other Ninja areas or just ruin it all?
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Post by Messup434 on Dec 29, 2018 19:16:46 GMT -5
By the way, I am actually more interested to see how the average trainer feels about this than the very top ninjas - so as long as you’ve got some experience in the Ninja field, I would love to hear what you have to say. Most people here are probably ahead of me anyway, but don’t be afraid to just give your opinion!
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Post by Oti on Dec 31, 2018 10:45:18 GMT -5
If you're already doing 26 pull-ups in one set and holding a plank for 12 minutes, I really don't think this plan will improve your numbers significantly, if at all. There's also no real planned progression (do more when you can, I presume?). In addition to that, from a coaching perspective, I'd actually be worried about tendinitis from so many pull-ups so frequently, which is pretty common in the community. That being said I don't think this will really hurt anything, aside from possibly your biceps and elbows. You'll still be able to hit track/cross country and most of your ninja stuff pretty hard.
For actual TRAINING, there needs to be more planning, methinks.
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Post by Messup434 on Jan 2, 2019 2:25:48 GMT -5
If you're already doing 26 pull-ups in one set and holding a plank for 12 minutes, I really don't think this plan will improve your numbers significantly, if at all. There's also no real planned progression (do more when you can, I presume?). In addition to that, from a coaching perspective, I'd actually be worried about tendinitis from so many pull-ups so frequently, which is pretty common in the community. That being said I don't think this will really hurt anything, aside from possibly your biceps and elbows. You'll still be able to hit track/cross country and most of your ninja stuff pretty hard. For actual TRAINING, there needs to be more planning, methinks. Thanks for your feedback, Oti. The plan is gone! I tested-out my plank and pull-ups a few days back and they were both actually lower (so maybe the plan made me lose endurance?!), so I’m back to just free-form training (I know that doesn’t sound promising to anyone, but still). Plus, I do so much obsessive-compulsive junk every day that I think I prefer to keep Ninja as fun and not a huge serious thing (though all that changes when I fail and feel like slamming my head against a wall, lol). Anyway, I’m back on my old plan. Ninja training, occasional “tests” for each exercise and I’m already regaining where I was, so guess I gotta go with that (with the occasional challenge from my abandoned schedule thrown-in to add some variety). |
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Dazed (Wiin)
Ishikawa Terukazu
"Morimoto YusukEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE."
Posts: 464 
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Post by Dazed (Wiin) on Jan 2, 2019 20:39:10 GMT -5
I think one way or another, doing pull ups themselves, is going to help, or at least getting really good at them (I think 26 is already very good though!).
Also, you could start doing weighted pull ups maybe. Are you able to do one arm pull ups?
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Post by Kane-Not-Kosugi on Jan 17, 2019 17:51:39 GMT -5
The cancelled ANW Experience said you should be able to do at least 40 pullups to be somewhat prepared for a decent course, so if you need a goal, that's a good one to have in mind if you're already at 26.
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cobrinha
Nagasawa Hidenori
25%
Posts: 153
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Post by cobrinha on Jan 18, 2019 13:54:40 GMT -5
The cancelled ANW Experience said you should be able to do at least 40 pullups to be somewhat prepared for a decent course, so if you need a goal, that's a good one to have in mind if you're already at 26. It it absolutely wrong, I read interview with Geoff Britten, his max are 30 pullups and Isaac Caldiero does 20 clean pull ups wia his instagram profile. |
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DeAndre
Ragivaru Anastase
Posts: 661
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Post by DeAndre on Jan 20, 2019 0:18:49 GMT -5
The cancelled ANW Experience said you should be able to do at least 40 pullups to be somewhat prepared for a decent course, so if you need a goal, that's a good one to have in mind if you're already at 26. It it absolutely wrong, I read interview with Geoff Britten, his max are 30 pullups and Isaac Caldiero does 20 clean pull ups wia his instagram profile. sauce please |
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Post by Messup434 on Jan 20, 2019 0:38:59 GMT -5
Sorry for forgetting to check here lol. Thanks to everyone else for replying! Dazed (Wiin): Good point, I'm trying the philosophy "Any safe training is good training", mainly so no tantrums are thrown if I can't get my 26 in a row  I can do 14 of them with my backpack on (several folders, books, and a laptop which I probably shouldn't be swinging around with...). I can do a pull-up by hanging from one arm but having the other arm hang from my first arm It's a progression, I suppose. My new thing is a "ladder" method - 7 pull-ups, 6 side-ups (I have one of those doorframe bars and it comes with smaller grips that face outwards), 5 chin-ups, 4 pull-ups, 3 side-ups, 2 chin-ups and one grand finale pull-up. Guess what? I have tried it three times and fell off mid final pull-up every time! Hey, I'm consistent lol. Kane-Not-Kosugi: Interesting! 40 is a number I dream of getting to, but it does sound really tough. Sounds like talking a big game, but then this is the ANW Experience after all..  (sorry). I think 30 strict pull-ups by 2020 would be more than satisfactory to me. Will work at it! cobrinha: The fact that Caldiero says he can do 20 and I can do 26 makes me question my form BIGtime. Wish you never said that. Jk, appreciate the help, but can't find where he said it. Is it on the old blog he links to (which hasn't been updated in six years)? I don't think it is, which leads me to say... DeAndre: I agree. |
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cobrinha
Nagasawa Hidenori
25%
Posts: 153
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Post by cobrinha on Jan 20, 2019 1:40:40 GMT -5
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DeAndre
Ragivaru Anastase
Posts: 661
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Post by DeAndre on Jan 20, 2019 1:50:36 GMT -5
uhh... cobrinha, check that again...
Geoff was sick at the time of doing the 30 pull up max. Isaac could probably do more than 20, but @messup434 his form was fricking terrible (ends at 135's and kipping). He looked exhausted though, so that might've been his last set cobrinha |
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cobrinha
Nagasawa Hidenori
25%
Posts: 153
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Post by cobrinha on Jan 20, 2019 6:28:10 GMT -5
uhh... cobrinha, check that again...
Geoff was sick at the time of doing the 30 pull up max. Isaac could probably do more than 20, but @messup434 his form was fricking terrible (ends at 135's and kipping). He looked exhausted though, so that might've been his last set cobrinha |
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cobrinha
Nagasawa Hidenori
25%
Posts: 153
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Post by cobrinha on Jan 20, 2019 6:37:42 GMT -5
Ok, but still I think for ninja warrior is 26 pullups good enough. Messup you can try ninja challenge 10 muscle ups, 10 bar dips and 10 pullups in one set. This combo is hard even for competitors like Drew, Najee, etc Its really true ninja challenge. I have trained this combo for a really long time and finally did it last week in my gym in Liberec, the Czech Republic Good luck But remember ninja is not about pull ups. Drew said its 80 percent technique, obstacle skill and mental strength and 20 percent strength, not pulling strength, even grip strength but grip endurance is the best thing for stages 2 and 3. Many calisthenics specialists like Travis Brewer or Tremayne Dortch arent as succesful like Jessie Graff.
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DeAndre
Ragivaru Anastase
Posts: 661
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Post by DeAndre on Jan 20, 2019 22:14:57 GMT -5
@messup434 I'd say that it's best to train strength AND power along with endurance. I'll elaborate when i have time.
EDIT
I'm no professional but I'd say too much endurance limits your other muscle fiber capabilities; make sure you're being balanced with your training. What I do is strength, then power, then endurance in the same workout for the same muscle groups. EG:
2 x 1 Band-assisted 1AP (STRENGTH) 2 x 2 Plyometric pullup (POWER) 4 x * Pullups (ENDURANCE)
*max
Protip: to get 4 sets of pullups to max, find which grip works and which doesn't. I go super wide first; then supinated; then add one resistance band, then add the second. This allows you to get all the juice out of your muscles, which might not be good if you're working out the next day. Obviously the recommended recovery time for males is 48 hours or 2 days, although I find that I recover a slight bit quicker as I'm not often sore; if you're female I've heard (fact check this) the recovery time is a lot less.
And make sure you vary it. Mix up the grips. Once you can do 35+ I'd say add weight consistently to your endurance sets if you're not already dead enough from the 1AP and the plyo pulls (my max is 20 pulls and I can get 10 in each set for endurance, you'll probably be able to get more).
Hope this helps, DeAndre
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I can do 14 of them with my backpack on (several folders, books, and a laptop which I probably shouldn't be swinging around with...). I can do a pull-up by hanging from one arm but having the other arm hang from my first arm 
(sorry). I think 30 strict pull-ups by 2020 would be more than satisfactory to me. Will work at it!