Advance/Ninja Conditioning Drills weeks 1&2

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Weeks 1 & 2

Intermediate to Ninja

Part I

The following sprint workout can be done while running, swimming, cycling, or almost any other cardiovascular exercise. *

Safety. Because this is a high-intensity exercise it is recommended that you check with your doctor.


* Base Fitness. It's also important to have a strong base of fitness in the activity you are using for sprints. To build a base of fitness follow the 10 percent rule, and gradually increase your training volume.


Warm up. Before sprints, warm up thoroughly with easy exercise for 5-10 minutes. Perform the same exercise you will be using for your sprints.


Perform your first sprint at about 60 percent max intensity. If you feel any muscle tightness or joint pain, back off and continue to warm up.


Recover for 2 minutes by slowing to a comfortable pace, but keep moving. This can be an easy jog or a walk, depending upon your fitness.


Sprint. Perform your next sprint at about 80 percent max intensity.


Recover. Recover for 2 minutes.


Perform the remainder of your sprints at 100 percent max intensity or all-out efforts of 30 seconds. You should be pushing yourself to the max for each one.


Recover. Recover for 2 to 4 minutes after each sprint to allow your breathing and heart rate to slow to the point that you can hold a conversation without gasping.


Repeat. Repeat the sprint/recovery routine 4-8 times depending upon your level and ability. For your first workout, you will want to stop at 4 sprints. That's fine. Try to build up to 8. #


Workout Goal. The goal is to do this workout six times in two two weeks and then back off to twice a week for maintenance for six to eight weeks before you change your workout.

Part II

Perform each exercise for 45 secs


Bicycle Crunch


* Lie flat on the floor with your lower back pressed to the ground.


* Put your hands beside your head. * Bring your knees up to about a 45-degree angle and slowly go through a bicycle pedal motion.


* Touch your left elbow to your right knee, then your right elbow to your left knee. * Breath evenly throughout the exercise.


Seated Oblique Twists with Medicine Ball


* Sit on the floor with your knees bent and feet flat on the floor.


* Contract your abs and sit at about a 45 degrees angle.


* Hold a medicine with both hands directly in front of you * Contracting your abs, twist slowly from your torso to your right and touch the medicine ball to the floor beside you.


* Quickly, but smoothly, contract your abs and twist your torso and touch the medicine ball to the other side.


Crossover Crunch


* Lie on your back with your knees bent and feet flat on the floor.


* Cross your right leg over your left leg so your right ankle is resting on your left knee.


* Place your fingertips to the side of your head just behind your ears.


* Contract your abdominal muscles as though you are doing a crunch


* Slowly twist your torso and touch your left elbow to your right knee.


* Exhale as you lift up


* Slowly lower to the starting position


* Inhale as you lower


* Repeat for the desired number of repetitions and switch legs and do the same number of reps on the other side.




Plank (Hover) Exercise


* Start in the plank position with your forearms and toes on the floor.


* Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.


* Your head is relaxed and you should be looking at the floor.


* Hold this position for 10 seconds to start. * Over time work up to 30, 45 or 60 seconds.