I was thinking about my goal of competing in Ninja Warrior, and came to a realization last weekend. I realized that my workouts are still based on the same model I’ve used for years (i.e. heavy weights, low reps), and haven’t changed in any significant way to help me build a strength base tailored to Ninja Warrior. I started changing that yesterday (Monday).
First of all I slowed down my movements considerably on my first set of each exercise. Each movement was taken with deliberate speed of about 4 to 8 controlled seconds up and 6 -10 controlled seconds down. Maintaining constant motion throughout without stopping. The second (and final) set of each exercise was a static hold (the only exception was squats). I aimed for a 15 – 25 second hold in each exercise, with the exception of chin-ups where I held my body at the mid-point (arms bent at 90 degrees at the elbow) and held on for as long as I could. Lastly, I performed the workout in supersets alternating between muscle groups (i.e. bench press and chin up, or squats and bent over rows).
The results? Well, I left the gym feeling pretty energetic but could still feel how much I had put into the workout. Furthermore, my next day soreness is negligible, which at least proves I didn’t over train. I believe that next Friday I will do a similar workout to the one above, but thereafter I will alternate workouts between static and super slow workouts AND explosive fast paced workouts with lighter weights (I’ll explain that one next week).