Since I’ve been gone for a while, how about we look at another Training Arc. Look at that, two for the price of one. HERE WE GO!!!! DAY 2!!!!!!!!!

Chosen Character

Let’s go back to the classics. Today’s chosen character will take us back to when we thought running with our arms stretched behind us made us faster and look cooler. Good times those early 2000s. If you haven’t already guessed, we’re doing everyone’s favorite orange ninja, Naruto Uzumaki. BELIEVE IT!!!!!

Train Like The Nine Tails: Naruto Uzumaki Workout

Ninja Basics

Start at the Academy level and master those basics before progressing. Like Naruto, you need to perfect your fundamentals before attempting advanced techniques!

Basic Ninja Training

Shadow Clone HIIT:

Circuit 1 (3 Rounds):

• High Knees: 30 seconds
• Burpees: 10 reps
• Mountain Climbers: 30 seconds
• Jump Squats: 15 reps
• Rest: 1 minute between rounds

Ninja Agility:

Speed Training:

• Ladder Drills: 3 sets each pattern
• Box Jumps: 4×8 reps
• Lateral Bounds: 3×10 each side
• Sprint Intervals: 8×30 seconds

Ninja Strength Training

Core Power: 

• Plank Holds: 3×45 seconds
• Russian Twists: 3×20 each side
• Leg Raises: 3×15
• Side Planks: 30s each side

Bodyweight Mastery:

• Push-ups: 3×15
• Pull-ups: 3×8
• Bodyweight Squats: 3×20
• Dips: 3×12

Advanced Power Training

Explosive Power Circuit

Plyometric Set:

• Jump Lunges: 3×10 each leg
• Box Jumps: 4×6 (max height)
• Depth Jumps: 3×5

Balance Training:

• Single Leg Hops: 3×10 each
• Balance Board: 3x30s
• Standing Medicine Ball Throws: 3×10

Focus & Control Training

Mind-Body Connection

Breathing Exercises:

• Box Breathing: 5 minutes
• Deep Diaphragmatic Breathing
• Alternate Nostril Breathing

Recovery Protocol

Mobility Work:

• Dynamic Stretching: 15 mins
• Foam Rolling: 10 mins
• Joint Mobility Work

Nutrition Focus

• Pre-workout: Complex carbs (2-3 hours before)
• Post-workout: Protein + quick carbs (30 mins)
• Hydration: 2-3 liters daily minimum
• Small meals every 3-4 hours
• Protein: 1.6-2g per kg bodyweight
• Complex Carbs for Energy
• Stay Hydrated (Not Just Ramen!)