This training regimen is for beginners in the dojo who have had some previous training in fitness, sport, or the martial arts.
This regimen is usually done by ninja who have grown up in the dojo between the ages of twelve and fifteen. Progress in ninjutsu training is through ability rather than rank, which makes the age at which a ninja does a particular aspect of the training variable. The masters realize that each person is unique, and treat each student uniquely.
There are two variations of this training routine, the LIGHT ROUTINE, which is easier, and the HEAVY ROUTINE, which takes more time and endurance. You will find both routines below...
IF YOU HAVE PROBLEMS IN YOUR TRAINING, YOU MUST CONTACT THE MASTERS FOR ADVICE!
IMPORTANT NOTE:
You will be striking against a heavy punching bag or a makiwara board in the course of this routine. The blows are to be delivered at FULL POWER.
WHAT IS FULL POWER?
I will give you a simple definition. Full power is the sort of blow that, when you deliver 30 such blows with each hand against a heavy bag, make you feel as if your arms are about to fall off. Have you struck 30 blows without feeling fatigue? Then (unless you are already a heavily trained martial artist), you are NOT striking hard enough. Strike the bag attempting to slam it against the ceiling. Strike the bag as if you wish to rip your hand THROUGH the bag and out the other side. Of course, the bag may not really rip apart or strike the ceiling, but that is the attitude you must have in mind.
So strike hard, strike with all your mind and soul, strike with every fiber of your being - you can measure the power and effectiveness of your strikes by how much those strikes take OUT of you - by the level of energy burn and fatigue you experience.
Don't 'tickle' the makiwara board or bag. Destroy it, crush it, damage it. Do not let it last a year. Erode it.
Now, that said, here are two routines for you, below. Please note that these training routines are only suggestions - feel free to modify them as you please, to better fit them to your lifestyle and daily schedule. Make sure you do not make them easy, but also, train sensibly - do not damage your body or your joints in training. Listen to your body - it will tell you what is, and is not, within your capabilities.
GYOKKU NINJA TRAINING TUTORIALS >> WEEKLY TRAINING ROUTINES >> THE TRAINED NINJA BEGINNER'S REGIMEN
SUNDAY
ALL the BASIC EXERCISES as a warm up, at least ten repetitions each. From now on, the Basic Exercises that you learned at the beginning of your training will be your warm-up, nothing more. Try to make them as intense as possible by reducing the time you take to do them as much as possible. If you can get the Basic Exercises done with within 15 minutes, that is reasonably good.
After your warm-up routine, do 30 repetitions with EACH hand, of all the hand strikes from the BASIC ATTACKS section, against a bag or makiwara board, at FULL POWER. Full power, please. Strike to destroy, strike so that by the end of your routine you have no energy left to spare. Strike so that you feel that you have struck well, powerfully. Do not EVER blame a routine for being too easy. A routine is never easy - it is only warriors who are too easy on themselves.
Don't forget to use the forward stepping movement to put your body-weight behind the blow.
If you strike with full power and still, at the end of the routine, feel it is too light, increase the repetitions. Please be careful not to damage your joints. Too many repetitions of powerful movements can damage joints. If you feel any strain in any joint, reduce repetitions by half immediately, and then slowly build up the number of strikes until you reach a number that your body can take comfortably.
MONDAY
ALL the meditations in the BASIC MEDITATIONS section. This is a day of rest and of cultivating inner focus. The training of the mind is as crucial as the training of the body. Go through the different pages of the Online Training Program on the site, reading the philosophy sections that are at the bottom of each page. Meditate on the lessons inherent in the philosophy. Ask the masters if you find any section of the philosophy difficult to understand, or if you wish to discuss it further.
TUESDAY
A light run of about five kilometres.
WEDNESDAY
All the Basic Exercises as a warm-up. Then, ALL the Basic Kicks from the Basic Attacks section, 30 times each, with each leg, against a bag or makiwara board, at FULL power. Aim to eventually destroy the bag or makiwara board.
THURSDAY
ALL the meditations in the Basic Meditations section.
FRIDAY
ALL the strikes and kicks in the Basic Attacks section, just ten times each with each side of the body, in front of a mirror, done VERY SLOWLY, and with EXTREMELY correct form. Consider this a day of relaxation and personal correction.
SATURDAY
A light run of about five kilometres.
Finding this training routine too light? Then try the Heavier Training Routine, just after the message below...
SUNDAY
All the BASIC EXERCISES as a warm-up. Then, ALL the Basic Hand Strikes from the BASIC ATTACKS section, 100 times each, with each hand. Strike with extreme power, to destroy the bag or makiwara board. Reduce the repetitions if you find the routine too heavy. Please be careful not to damage your joints. Too many repetitions of powerful movements can damage joints. If you feel any strain in any joint, reduce repetitions by half immediately, and then slowly build up the number of strikes until you reach a number that your body can take comfortably.
MONDAY
ALL the meditations in the BASIC MEDITATIONS section. This is a day of rest and of cultivating inner focus. The training of the mind is as crucial as the training of the body. Go through the different pages of the Online Training Program on the site, reading the philosophy sections that are at the bottom of each page. Meditate on the lessons inherent in the philosophy. Ask the masters if you find any section of the philosophy difficult to understand, or if you wish to discuss it further.
TUESDAY
A run of about ten kilometres, done this way... Sprint for about 100 meters, then run at a more controlled pace for at least another three hundred meters WITHOUT a break. Then continue to run for a while at a light pace until you get your breath back, and repeat the procedure again and again until the ten kilometres are done. Feel free to hydrate whenever you wish, in a controlled manner, and feel free to take breaks walking at reasonable intervals if you feel too exhausted.
This training allows the advanced ninja to put distance between himself and his opponents to use a tactical bow, and allows him to maintain that distance as he decimates his foes.
WEDNESDAY
All the Basic Exercises as a warm-up. Then, ALL the Basic Kicks from the Basic Attacks section, 100 times each, with each leg, against a bag or makiwara board, at FULL power. Aim to eventually destroy the bag or makiwara board.
THURSDAY
ALL the meditations in the Basic Meditations section.
FRIDAY
ALL the strikes and kicks in the Basic Attacks section, just ten times each with each side of the body, in front of a mirror, done VERY SLOWLY, and with EXTREMELY correct form. Consider this a day of relaxation and personal correction.
SATURDAY
A run of about ten kilometres, done this way... Sprint for about 100 meters, then run at a more controlled pace for at least another three hundred meters WITHOUT a break. Then continue to run for a while at a light pace until you get your breath back, and repeat the procedure again and again until the ten kilometres are done. Feel free to hydrate whenever you wish, in a controlled manner, and feel free to take breaks walking at reasonable intervals if you feel too exhausted.
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