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The Ninjas Shoulder 1.0

Movement Performance and Rehab

Strength & Conditioning, Obstacle Course Racing, Adventure Race , General Fitness, Functional Training, Other, Multi-sport
Coach
Dr. J.A. Graves

This is the premier shoulder prehab program for helping ninja warrior athletes stay healthy, stay strong and compete at the highest level without missing time due to nagging shoulder injuries.

Whether your new to the world of Ninja or a seasoned veteran, shoulder health is essential. With astronomical forces going through the shoulder during hangs, swings, and lachés, having robust shoulders is critical to not only short-term performance but also longevity in the sport.

This 6-week program, focusing on mobility and strength, will give you the robust shoulders you need to laché your way to the top of the competition. Developed by a dually credentialed Doctor of Physical Therapy and Strength and Conditioning Specialist, with input and feedback from legendary Ninja Warriors, this program promises to deliver.

Who is this program for?

  • New and veteran Ninjas (and everyone in between)
  • Ninjas with nagging shoulder injuries and those looking to decrease injury risk
  • Ninjas looking to optimize shoulder function and compete at the highest level

Remember, your greatest ability is availability, so don't let a weak or injured shoulder keep you out of the competition!

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Preparation
The concept of underpreparation is the at center of the non-contact sports injury discussion. This program was developed with the intent to ensure physical preparedness for the unique demands of ninja. Don't worry, if you're already training ninja, this program serves as an excellent adjunct to your ninja training to build a buffer against injury.
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Resilience
In addition to developing preparedness, the Ninjas Shoulder 1.0 helps build a buffer against injury. We call this resilience, or the ability for the shoulder to withstand high loads without injury. Through a combination of pushing and pulling exercises, all essential muscles of the shoulder complex will develop the capacity necessary to become resilient.
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Expertise
Created by a Doctor of Physical Therapy and Certified Strength and Conditioning Specialist who specializes in the shoulder, through collaboration with legendary Ninja Warriors, you can feel confident that this 6-week program will provide just what you need to feel prepared, become resilient and compete at the highest level.
Features
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Programming 2 days per week
2x/week programming focused on mobility, strength, and robustness for the Ninja Warrior athlete.
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Exercise Video Guidance
Every exercise has a corresponding video demonstration to take the guesswork out of it.
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Delivered through TrainHeroic
TrainHeroics easy-to-use app allows you to take your programming with you when you're on the go (it is the 21st century, after all).
Equipment
Required
Dumbbells/kettlebells // Band(s) // Barbell // Medicine ball(s)
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Push

A1

Sphinx

1 x 6

A2

Bench Mobilization

1 x 8

A3

Tall Kneeling Halo

1 x 6

B1

90/90 Overhead Reach

1 x 8

B2

Tall Kneeling Pallof Press

1 x 12

B3

Half Kneeling Cable Lift

1 x 12

C1

Beast Scap Press

1 x 8

C2

Arm Bar

1 x 8

D1

Torsion Buttress

3 x 5

D2

Beast Crawl

1 x 30

E1

Explosive Band Press

2 x 5

E2

Overhead Ball Taps (Quick)

2 x 15

F

Half Kneeling Landmine Press

3 x 8

G

Sidelying Press

3 x 8

H1

Single Arm Floor Press

2 x 8

H2

Waiter Carry

2 x 30

Tuesday
Week 1 Pull

A1

Sphinx

1 x 6

A2

Bench Mobilization

1 x 8

A3

Tall Kneeling Halo

1 x 6

B1

90/90 Pulldown

1 x 8

B2

Tall Kneeling Pallof Press Overhead

1 x 10

B3

Half Kneeling Cable Chop

1 x 12

C1

Beast Scap Press

1 x 8

C2

Arm Bar

1 x 8

D1

Beast Buttress

1 x 6

D2

Hi-Lo Plank Transfer

1 x 20

E1

Banded Straight Arm Pulldown (Quick)

2 x 20

E2

Tall Kneeling Ball Slam

2 x 5

F

Half Kneeling Single Arm Eccentric Lat Pulldown

3 x 8

G

Meadows Row

3 x 6

H1

Scapular Pull Ups

3 x 12

H2

Farmer Iso Hold

3 x 30

Coach
coach-avatar Dr. J.A. Graves

Doctor of Physical Therapy (DPT), Board Certified Clinical Specialist in Orthopedics (OCS), Certified Strength and Conditioning Specialist (CSCS)

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Train Like The Pros

This program has been battle tested by some of the best in the business.

Get The Ninjas Shoulder 1.0
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FAQs
Is this a good shoulder rehab program?
While some of these exercises may be used as part of a rehab program, it is not recommended to use this program as rehab. If you have a shoulder injury and need rehab, contact Dr. Graves on instagram at @thebulletproofninja
What is "prehab"?
Prehab is a fancy way of saying "injury prevention". Prehab programs are often done before surgery or as a way to get ahead of an injury before one happens.
How does this program work?
The Ninjas Shoulder includes a combination of mobility, stability and strengthening exercises for the shoulder complex to build strength and endurance so that Ninjas can be adequately prepared for the demands placed on their shoulders during Ninja training.
Is this an individualized program?
No, this program has been made to consider the needs of most. If you need something more individualized, contact Dr. Graves on Instagram @thebulletproofninja
The Proof
verified-athlete-avatar Nick Hanson

The Eskimo Ninja

Verified Athlete

"As a competitor in American Ninja Warrior, having torn shoulder was not an option...Coach Graves' shoulder program was the answer... This program was the perfect off-season rebuild and solution to avoid possible surgery. Thanks, J.A.!"

verified-athlete-avatar Ryan Stratis

11x ANW Competitor

Verified Athlete

"Getting ready for another (shoulder) surgery...I needed to look up some expertise on the matter and I sought out J.A. Graves who put together one awesome program. Big thanks, helping me out here getting that shoulder back to where it needs to be. It was a great program, really appreciate the help!"

The Ninjas Shoulder 1.0