Contemporary Athlete
General FitnessNinjafit is one of the best metabolic strength programs we have ever put together. This 12 week periodized training program has a 4 day a week training focus, in order to gain maximal results. Based on elements of body splits, in conjunction with HIIT, and LIIT sessions allow for an easy to follow program.
4 sessions per week
Must use App app to view and log training
Program Training
Prep
A
1 x lap heel-to-toe walk alt high kick high skip hip turnout carioca 2 x 3 pull/chin-up push-up side lunge bdwt squat sit-up shoulder burkeys Banded walks Bracing Other specific lifting prep
B
Deadlift
Uncategorized
C
3 - 2 - 1 Cooks Carry, Ninja
"Heavy" Cooks carry 3 - 2 - 1 3 x laps heavy low carry 2 x laps heavy racked carry 1 x lap heavy overhead carry
Recovery
D
Cool-down: open
Cool-down: Breathe Roll Stretch Mobility
Prep
A
1 x lap heel-to-toe walk alt high kick high skip hip turnout carioca 2 x 3 pull/chin-up push-up side lunge bdwt squat sit-up shoulder burkeys Banded walks Bracing Other specific lifting prep
B
Bench Press
Recovery
C
Cool-down: open
Cool-down: Breathe Roll Stretch Mobility
Recovery
A
Active Rest Day!
Active Rest Day go for a walk... easy hike... easy Bike foam Roll, trigger points, fascial relief... mobility... nerve glides... hydration nutrition... playing... other low-intensity movements and activities... sleep.
Prep
A
1 x lap heel-to-toe walk alt high kick high skip hip turnout carioca 2 x 3 pull/chin-up push-up side lunge bdwt squat sit-up shoulder burkeys
B
Back Squat
Recovery
C
Cool-down: open
Cool-down: Breathe Roll Stretch Mobility
Prep
A
1 x lap heel-to-toe walk alt high kick high skip hip turnout carioca 2 x 3 pull/chin-up push-up side lunge bdwt squat sit-up shoulder burkeys
Circuit
B
30 minutes Build up to, find 1RM: Overhead press and Pendlay Row (If in your second/third/... NinjaFit: then) 10 x 10 Thruster @ 60% 1RM OHP 2 minutes rest between sets During rest: 20 x KBS @ 53#/35# Finisher: 3 x 10 alt med ball wall ball 60 seconds rest
Recovery
C
Cool-down: open
Cool-down: Breathe Roll Stretch Mobility
Circuit
A
Saturday's Training:
Recovery
A
Active Rest Day!
Active Rest Day go for a walk... easy hike... easy Bike foam Roll, trigger points, fascial relief... mobility... nerve glides... hydration nutrition... playing... other low-intensity movements and activities... sleep.
Recovery
A
Active Rest Day!
Active Rest Day go for a walk... easy hike... easy Bike foam Roll, trigger points, fascial relief... mobility... nerve glides... hydration nutrition... playing... other low-intensity movements and activities... sleep.
