Stage 3 & 4 + Goals

Breaking down the last two stages

Stage 3:

Bike Rotation with your arms: Crush Grip Closed Hand - Shoulder Girdle , Vertical Pull
Horizontal bar leap (3): Crush Grip Closed Hand, Explosive Pull Up/Kip Up, Vertical Pull
Finger wall from hell.... : Pinch Grip Open Hand,  Shoulder Abduction and Adduction, Vertical Pull.
leaping rings to chain ladder to individual chains to chain ladder to ropes: Crush Grip Closed Hand, Vertical Pull, Hip Swing.
(sit on perch and REST) Move bar across and up the line, swing to finish: Crush Grip Closed Hand, Vertical Pull, Explosive Pull Up/Kip Up, Hip Swing.

No time limit.

So even though this stage is CRAZY INSANE, you can begin to see some of the common themes that have been built upon in previous stages.

• Crush Grip Closed Hand.
• Pinch Grip Open Hand: This is where most people seem to fail, strengtthening the fingers like this is tough.
• Vertical Pull Strength.
• Have to focus on increasing the strength of the movement of the shoulder girdle.
• Abduction and Adduction of the shoulder joint movement.
• Hip and lower abdominal attachment: You really should be strengthening this no matter what but it seems more prominent now in the stage than previous ones.

Stage 4:
Climb up the 65 foot high rope in under 40 seconds. If you’ve got the strength to do the other stages, its just going to come down to speed and technique after that. IE lots of vertical pull.




Goals Setting:


After breaking down all the courses I've found the common strength themes. Now all I need to do is set my self some goals, now these goals are not my full exercise program (not even close). But these are going to show me how I'm progressing with my strength training towards Ninja Warrior. I think ever couple of weeks I'll take a shot at the goals to see how I'm progressing forward in my strength, the goals is as follows:



Tests Exercise Goal

Crush Grip Dead Lift 2x My Body Weight
Crush Grip Farmers Walk 3/4 My Body Weight 1 Min
Pinch Grip Hub Row/Farmers Walk 45 Pounds
Finger Grip Finger Hang 1 minute

Vertical Pull Endurance Pull Ups 23 reps < 40 seconds
Vertical Pull Strength Single Arm Pull Up 3 reps each arm
Vertical Pull Power Explosive Pull Up 10 reps
Shoulder Joint Endurance Lateral Vertical Pull Shuffle 1 minute

Vertical Leap Vertical Jump Touch rim of basketball


And there you have it. I've got a lot of work ahead of me.