There are two training schedules - the one below is a BEGINNER'S Training Regimen for absolute beginners unused to training.
Students who are more fit, or who have prior experience in some other martial art should instead opt for the TRAINED NINJA INITIATE'S BEGINNING REGIMEN.
If you've never trained before, and want to start, begin by looking at the video below, and then continue on to the detailed training schedule and tutorial below the video.
GYOKKU NINJA TRAINING TUTORIALS >> WEEKLY TRAINING ROUTINES >> THE ABSOLUTE BEGINNER'S WEEKLY REGIMEN
...THIS VIDEO WILL SHOW YOU HOW TO BEGIN TRAINING IF YOU'VE NEVER TRAINED BEFORE...
And now, below, is a detailed day-by-day and week-by-week training regimen for the absolute newcomer to intense training. Beginners, this training schedule is just a suggestion. If it is too hard for you, lower the repetitions for each exercise. If it is too easy, increase the repetitions. DO NOT snap the elbows and knees while training. If you would like to know how to train safely, consult THIS PAGE.
And now on to the...
SUNDAY: Briskly do ALL the BASIC EXERCISES - you should do between three to ten repetitions of each exercise, depending on your capacity.
MONDAY: Start out with 30 with each hand of the first three strikes - the AGO UCHI snap punch to the nose, the MAWASHI UCHI roundhouse punch to the temple, and the SHUTO knife hand to the side of the neck. Train in front of a full length mirror if you can, to ensure that your method of delivering the technique is correct.
TUESDAY: Do all the Basic Exercises again.
WEDNESDAY: Do 30 repetitions with each hand of the first three strikes again.
THURSDAY: The Basic Exercises.
FRIDAY: 30 repetitions of the first three strikes again.
SATURDAY: The Basic Exercises again.
SUNDAY: The Basic Exercises.
MONDAY: Do just 10 repetitions with each hand of the first three strikes. Also do 30 repetitions with each leg of the first three kicks - the KA GERI stamping kick, the MAWASHI GERI Roundhouse Kick, and the USHIRO MAWASHI GERI Reverse Roundhouse Kick.
TUESDAY: All the Basic Exercises again.
WEDNESDAY: Do 10 repetitions with each hand of the first three hand strikes, and 30 repetitions with each leg of the first three kicks.
THURSDAY: The Basic Exercises.
FRIDAY: 10 repetitions with each hand of the first three hand strikes, and 30 repetitions with each leg of the first three kicks.
SATURDAY: The Basic Exercises again.
SUNDAY: The Basic Exercises.
MONDAY: Do 10 repetitions with each hand of the first three hand strikes AND 10 repetitions with each leg of the first three kicks. Also do 30 repetitions with each hand of the NEXT three hand strikes - The SEIKEN Fist to the Solar Plexus, The TETTSUI Hammer Fist to the Top of the Head, and the SHOTEI to the Jaw.
TUESDAY: All the Basic Exercises again.
WEDNESDAY: Do 10 repetitions with each hand of the first three hand strikes, 10 repetitions with each leg of the first three kicks, and 30 repetitions with each hand of the Seiken, Tettsui and the Shotei.
THURSDAY: The Basic Exercises.
FRIDAY: 10 repetitions with each hand of the first three hand strikes, 10 repetitions with each leg of the first three kicks, and 30 repetitions with each hand of the Seiken, Tettsui and the Shotei.
SATURDAY: The Basic Exercises again.
SUNDAY: The Basic Exercises.
MONDAY: Do 10 repetitions with each hand of all six Basic Hand Strikes. Do 10 repetitions with each leg of the first three kicks. And ALSO do 30 repetitions with each leg of the remaining kicks - the HIZA GERI knee kicks (both front and rear), the MAWASHI KICK TO THE KNEE, the REVERSE MAWASHI KICK TO THE KNEE, the KICKS TO THE SHIN (both front and rear), and the FUMI KOMI Stamping Kick to the Foot.
TUESDAY: All the Basic Exercises again.
WEDNESDAY: Do 10 repetitions with each hand of all six Basic Hand Strikes. Do 10 repetitions with each leg of the first three kicks. And ALSO do 30 repetitions with each leg of all the remaining kicks.
THURSDAY: The Basic Exercises.
FRIDAY: 10 repetitions with each hand of all six Basic Hand Strikes. Do 10 repetitions with each leg of the first three kicks. And ALSO do 30 repetitions with each leg of all the remaining kicks.
SATURDAY: The Basic Exercises again.
SUNDAY: The Basic Exercises.
MONDAY: Do 10 repetitions with each hand of all six Basic Hand Strikes. Do 10 repetitions with each leg of ALL the Basic Kicks.
TUESDAY: All the Basic Exercises again.
WEDNESDAY: Do 10 repetitions with each hand of all six Basic Hand Strikes. Do 10 repetitions with each leg of ALL the Basic Kicks.
THURSDAY: The Basic Exercises.
FRIDAY: 10 repetitions with each hand of all six Basic Hand Strikes. Do 10 repetitions with each leg of ALL the Basic Kicks.
SATURDAY: The Basic Exercises again.
At the end of the fifth week, if you feel like it, you can go on to the...
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