Endurance Ninja Training (ENT)

"Good timber does not grow with ease; the stronger the wind, the stronger the trees."-S. Willard Molton

 

ENT Coming soon

Areas SVS will cover are:

  • The ENT
  • Conducting ENT
  • Warm ups & Cooling down
  • Hygiene
  • Health & Safety
  • Code Of Conduct

This will be very basic to find out more contact SVS or attend one of are ENT events that will be coming soon. 

ENT Warm up!

One of the best ways to warm up, is to walk 4K or more, before Ninja training, then go through these Ninja Exercises:  

Ninja Rolls    Pictures illustrating coming soon.

1) Front roll, When rolling keep it slow and controlled: x'10  

2) Front Shoulder, Don't use the same shoulder when front Rolling: x'12

3) Front shoulder over an object: x'5

4) Dive Shoulder roll: x'5

5) Side roll: x'12 6 one side 6 the other.

6) Side roll over an object: x'6 3 one side 3 the other.

7) Backward shoulder roll: x'10

8) Backward extension roll: x'5

9) Front roll with Ninja sword: x'15

10) Rolling into water: x'10 with Ninja suit on!

Break Falls

1) Front Break fall: x'5 Do these break falls on Matts or Grass!

2) Front jumping break fall: x'5 make the jumps small and controlled!

3) Back break fall: x'5

4) Jumping back break fall: x'5

5) Side and air break fall: x'5

Hand Springs

1) Front Handspring: x'8

2) Dive handspring: x'5

3) Back handspring: x'5

4) Sideways handspring: x'10 5 one side and 5 the other!

5) Handspring up off floor: x'20 use Matt and Glass

Ninja Leaps

1) Upward leap: x'20 Don't make the leaps too big. just nice and high. 

2) Sideways leap: x'20 10 one side and 10 the other!

3) Upward leap onto an objects: x'10 knee high both Legs together!

4) Downward leap: x'10

5) Leaps with weapons: x'20 make sure the weapons are Robber Weapons!

 

SVS Ninjas Bodybuilding Program.

 

Andre A.K.A Shadow Exercises.

Chest     Pictures illustrating coming soon.

1) Flat bench press / 4 sets / 8 to 12 Raps

2) Incline bench press with Dumbbells / 4 sets / 8 to 10 Raps

3) Cable crossover flies / 5 sets / 8 to 10 Raps

4) Pec-deck, flies / 4 sets / 8 to 12 Raps

5) Flat bench Dumbbell pullovers / 4 sets / 8 to 10 Raps

Arms

1) Standing, Dumbbell Curl / 4 sets / 8 to 10 Raps

2) Hammer Curl 4 sets / 8 to 10 Raps

3) Bar Curl Close-Grip / 4 sets / 8 to 10 Raps

4) Concentration Curls / 4 sets / 8 to 10 Raps

5) Chin-Up / As Many times as you can in 4 sets

Forearms

1) Drag Curl / 5 sets / 8 to 12 Raps

2) Cable Wrist Curl / 5 sets / 8 to 12 Raps

3) Wrist curl with palms downwards over a bench / 4 sets / 8 to 10 Raps

4) Barbell Curl, Reverse / 5 sets / 10 to 12

5) Wrist Curl, Seated Dumbbell Palms-Up / many as you can

Abs

1) Sit-Up / 5 sets / 10 to 12 Raps

2) Cable Crunches / 5 sets / 10 to 12 Raps

3) Hands Overhead, Crunches / 5 sets / 8 to 10 Raps

4) Decline Crunches / 4 sets / 8 to 12 Raps

5) Leg Pull-In on a Flat Bench / 5 sets / 12 Raps

Shoulders and Triceps

1) Military press, seated Barbell / 5 sets / 8 to 10 Raps

2) Dumbbell, Raise / 5 sets / 8 to 10 Raps

3) Shoulder Press, Dumbbell / 5 sets / 10 Raps

4) Two-Dumbbell Raise, Front / 5 sets / 10 to 12 Raps

5) Handstand Push-Ups / As many times as you can do

Quads-Thighs

1) Barbell Squat / 5 sets / 10 Raps

2) Dumbbell Squat / 5 sets / 10 Raps

3) Leg Extensions / 5 sets /10 Raps

4) Leg Press / 5 sets / 10 Raps

5) Narrow Stance Leg Press / 5 sets / 10 Raps

Calves

1) Barbell Seated Calf Raise

2) Calf Press On The Leg Press Machine

3) Running around when Ninja training on your toes

4) Rocking Standing Calf Raise

5) free Running

The Routine of these Exercises is up to you, Andre starts the:

first day: with Chest and Arms,

second day: Shoulders and Triceps,

third day: Quads-Thighs and Calves,

Forth day: Ninja Training,

Them rest for two days then start again.

Don’t over do it and take your time, fill good after training not ill.!

Bodybuilding takes years to build muscle, but you will get there if you just keep at it, Don’t worry if you miss a week or two training, just get back to your training as soon as you can, muscle has memory and will grow fast back to you level, if you have miss weeks of training so don’t worry about the hard work you had done, it will still be there!

The key to bodybuilding is food, eat well and you will do well.

Also try to sleep about 8 hours, and have naps this will help too for you body to rest and build.

Make sure you get a lot of fluids at all times, right through the day every day.

Don’t over do it with fast food and salt.

Cool down and more infromation coming soon

The information contained in this website is for general information purposes only please refer to disclaimer.