Saturday, January 19, 2013

Ninja Nutrition: 5-Egg Omelet

Me and the Ninja Warrior gods had really been in a rough patch of our relationship. They said I wasn't being strict enough with my diet. But shouldn't they like me no matter how I look? I mean they've gained a few pounds themselves. Anyway... I decided to go back to an old classic: western omelet. This time with way more substance.

Ingredients: Eggs, low-fat cheese, peppers, onions (and whatever else you'd like to add)
Saute the veggies first in a pan, with a little olive oil
 Then crack the eggs in there, stir around. It should take about 1 minute for the eggs to settle in there and start steaming. I like it with at least 5-6 eggs.
Once the eggs have gained a little consistency, add some cheese and keep stirring.
 Along with some toast (low-sugar jelly), and a store bought chocolate protein shake, this is one monster meal that should be a part of any ninja's repertoire!
33g fat, 35g carbs, 92g protein, 800 calories - INCREDIBLE!!!
Well I really outdid myself this time. I anticipate the Ninja Warrior trials being sometime in April again so I'm getting ready to make the video for it. More details to come.

Saturday, November 24, 2012

Ninja Nutrition: Steak & Broccoli

This is one of my most dependable staples for getting stronger and adding muscle, but staying light. The steak is thinly sliced "Bulgoki" meat from an Asian market close to my apartment. It cooks really easy and tastes great, I don't even put seasoning on it. The Ninja Warrior gods were willing to excuse my lack of cooking creativity, however they gave me a written warning because they want me to start spicing things up soon.
Simply thaw the meat, turn your oven to "Low" setting on the broiler. Put it on tinfoil, flip after 4 mintues, then again after another 4-5 minutes. It doesn't take long because it's so thin. Broccoli just steamed in the microwave.
26g fat, 10g carbs, 58g protein, 680 calories

Wednesday, October 24, 2012

Training for Ninja Warrior Again

Well the triathlon season is over. I ended up doing the Washington DC Nation's Triathlon in September (3hrs, 30mins), and also running the Detroit Marathon in October (5hr, 30mins... no training). Now that those are done I'm gonna take one week off then start the Ninja Warrior training again. I was kinda motivated by a new event out there called the Spartan Run, basically a Ninja Warrior mock-up where it's spread out over several miles and participants have to complete challenges along the way. Like carrying buckets of water, climbing up wooden walls, running in between obstacles....

 "Theatricality and deception are power agents to the uninitiated.... but we are initiated, aren't we ninjas?"



Wednesday, July 4, 2012

Ninja Nutrition, Tomato Rice Shrimp

Triathlon training is still going good. I ran the Clawson Parade - Firecracker Mile this morning and my mile time was somewhere in the 5:40's.
The Ninja Warrior gods said I needed to keep it simple with this next dinner entree. Tomato rice with boiled shrimp. This was supposed to be my penance for getting cheeky with the triathlon, but it's very good.
8g fat, 50g carbs, 41g protein

Saturday, May 26, 2012

Ninja Nutrition: Olympic Cereal

The Ninja Warrior gods were very upset that I had forsaken them for the false triathlon deities. As punishment, they made me eat a very bland breakfast. But the trick is on them, because all it takes is blueberries and raspberries to make something as bad as Corn Flakes taste good.

Ingredients: Corn Flakes, skim milk, blueberries, raspberries
2g fat, 55g carbs, 13g protein, 280 calories

Although I got off easy this time, the Ninja Warrior gods had some more not so pleasant surprises for me waiting ahead.

Friday, May 25, 2012

Tri Workouts

I'm 3 months into my triathlon training, all this long distance has been tougher than I thought it would be. So far the farthest I've gone swimming is 1 mile, the farthest I've biked is about 11 miles, and the farthest I've run is 9 smiles.
Although I have been keeping track of times, I'm more focused on the distance for now. I swam the mile in 36 minutes, I don't remember the bike time, and ran a 10k in 49 minutes.
I still get in the weight room and do things like upper body free weights, pull up, and other core exercises. I do the 300 workout probably once a week, swim every other week, bike once a week, and run 2-3 times a week. Once I become more accustomed to this I'll start doing more workouts.

Thursday, March 15, 2012

Triathlon Training

Another year of Ninja Warrior has come and gone. They opened up their movie submissions 3 months earlier than normal, so I had to submit my same video as last year. I wasn't selected. I'm done with these selective tryouts though, so much for people who deserve it getting a chance.
Instead I'm turning my attention to training for an Olympic Triathlon that is happening in September. It's the Nation's Triathlon in Washington DC.

1500m swim
24.8 mile bike
10k run

I've got 6 months to train for it, I've already spent the last 2 months training. Most of my daily workouts are updated on Fitocracy, but I'll keep my NINJA NUTRITION posts coming here as often as possible.

Thursday, December 8, 2011

It is time

I've been gone for too long. Messing around, staying in "shape" but getting lazy and sloppy. It's time to come back to the main goal. Ninja warrior tryouts are likely within 6 months, so it's time to whip everything back into shape. Right now I am 171 pounds and 10% body fat, it's the fattest I've ever been. By February my aim is to be back in the 150's, and stronger and faster than I am now. It starts today. Updates to come.


Saturday, June 11, 2011

New Goals

I'm over the disappointment of not doing this year's Ninja Warrior. Now I'm back to training for gaining muscle mass and sprinting again. My summer goals are to bench press 225, deadlift 285, and squat 300. I'm also gonna train the 400m dash again, and aim to hit in the 55-56 range. When I ran track in college I was running 50 flat, but I don't have time to train like that again. Right now I've already made huge gains in the big lifts since I've been bulking since Ninja Warrior. Things like this don't help.

NOT-SO-NINJA NUTRITION
I ate healthy for so long in preparation for the course. Now I can take it a little easier, and I really splurged my first time out. I happened to drive by a KFC and Wendy's right next to each other, and remembered they each have monstrous/calorie-packed/epic burgers. A Wendy's Triple Baconator and KFC Double-Stacker.....With small fries and and a water. I'm still trying to eat healthy in some ways, thank you very much.
Yes I actually ate it all. 
139g fat, 110g carbs, 146g protein, 2280 calories

Friday, May 13, 2011

Bad Day

Today the casting agency in charge of selecting participants called to tell me I've been unselected from competing. The producers from G4 initially wanted me on the show due to my entrance video, but unfortunately the casting agency said I did not have enough of a "storyline" (read as: competing for my children, brother going through chemo, dedicating my performance to a parent who was killed while helping me train for Ninja Warrior, etc) and they eventually told me I was not picked. Never been so disappointed in my life. I'll probably just update once a month or so with Ninja Nutrition's and workouts. I just don't have the heart to put so much into it, knowing that I absolutely CAN beat the course... but then not even be given the chance. I just wanted a chance, and felt like I deserved it. Especially upon seeing some of the out-of-shape bums who did get picked to compete.....
On to bigger and better things.

Tuesday, May 3, 2011

My Entry Video

This is the final version of my entry video. And the Ninja Warrior gods slowly nodded in approval.

Sunday, May 1, 2011

Things are Starting to Become a Reality

I haven't updated in a while, since I've been busy with graduating college, starting a job, and moving into a new apartment. But throughout it all, I've stayed strict with my training. ANW3 staff has been in correspondence with me about paperwork, pictures, and the selection process. So far things are looking good! I'll give more specific details once they become verified. All this excitement about the Ninja Warrior opportunity actually happening are making me train even harder.

Sunday, April 10, 2011

Increasing VO2 Max

One of the biggest problems I've seen with competitors during the American Ninja Warrior tryouts is that they are all very winded by the time they get to the Warped Wall, or beyond in the 2nd run. My current goal now (since apparently the trials will be sometime in May!) is to really work up my lung capacity. VO2 max is your body's maximum level of consuming oxygen while performing strenuous physical activity (otherwise known as aerobic capacity). I feel like all my years running track have helped developed this in me, but now I'm really trying to apply it to the upper body as well. Going from running, to swinging, to lifting, to jumping, to climbing is a pretty big challenge.
So rather than just lifting weights or running in separate workouts, I'm been combining them. This is an example of a typical intense training block I go through, but it ends up being a little different every time.

(Do these with little to no rest in between each thing, and at your highest intensity possible)
-Run 5 suicides
-Do 40 pushups
-Do 60 seconds of weight ball ab exercises
-Run into the weight room, do 20 pull ups, alternating grips throughout
-Drop down and do 15 squats at 185lbs
-Hop onto a treadmill, run a half mile at 10.5mph pace
-Go back out to common area, do 30 more push ups
-Do as many 42" box jumps as possible in 1 minute
-As many leg lifts as possible in 1 minute
-Max set of dips
-Max set of pull ups

And then I collapse from exhaustion, haha. This really takes it out of you, it doesn't take more than 15 minutes, but you are just going non stop. By the end your arms are burning, your back is sore, you sweat up a storm, and you're breathing heavier than ever. After doing a whole block, I'll rest for about 20 minutes then do it again, and end up doing it a total of 3 times. It feels like you're going to explode, but it's a really good re-creation of the exhaustion I'll probably feel at the end of a run through, and I hope to power through it with the fastest time of all the entrants! (Assuming G4 picks me)
I've done a few of the online VO2 tests, and during the last week I've done the running VO2 test, the biking VO2 test, and a rested vs. accelerated heartbeat VO2 test. My scores all came back anywhere between 71 and 76. Below are the national averages or highest numbers.

General population, male & female in their 20's: 35-51
Average college student: 44
US college track male: 57
Highest recorded female: 74
Highest recorded male: 94
Steve Prefontaine (runner): 84
Greg LeMonde (professional cyclist): 92
Frank Shorter (US marathon winner): 71

Tuesday, March 29, 2011

Ninja Nutrition: Ninja Nachos

It had been a long time since I consulted the Ninja Warrior gods for nutrition advice, and they were not pleased. But after reciting 3 Hail Naganos and spending 5 minutes sweating out my pain on the Holy Pull Up Bar, they rewarded me by giving me this healthy recipe. I said, "Ninja Warrior gods, surely nachos can't be a healthy meal... can they?" They, in their infinite wisdom, assured me that anything can be healthy if it is prepared the right way. Let us begin!
Ingredients: Baked chips, lettuce, fat-free cheese, lean ground beef (or ground turkey), salsa
Simply begin by browning the beef.
Once it's cooked, put it on the chips, put cheese over the chips, and microwave it for a minute.
Then sprinkle lettuce over it, serve with salsa, and you're ready to go.
Mmm, don't you love it when you get it all together for a perfect bite? 
Well unfortunately the Ninja Warrior gods love that too, and I only go to eat half of it this time.
I'm now in the home stretch, only a few months until Ninja Warrior tryouts, so I'm gonna have to eat healthy more than I am now. I'll have the Ninja Warrior gods to keep me in line and keep giving me new food ideas.
15g fat, 45g carbs, 80g protein, 850 calories

Tuesday, March 22, 2011

Home Workout

These are some of the things I use to build strength when I'm not at the gym or park. They're really easy to just do for 5 minutes at a time, and don't make you sweat usually. The round things are The Perfect Pushup V2. Great for stronger triceps, chest, and back, all without the wrist strain of normal pushups. Those 2 black handle things are also normally for pushups, but I use them more for practicing planks and tricep dips. Then there's the gripper, good for forearms and hand strength. And last is a jump rope. Haven't used it too much because it's still snowing, but it's a great cardio exercise that also develops coordination.

Sunday, March 13, 2011

Ninja Nutrition: Squid Rings

I found these at my local Asian market. My last experience with squid went pretty bad, if you were following a few weeks ago. But that was mainly because I didn't know how to make it right. Well these ones are all ready to go, you just put them in the pan and heat them up. Still tasted a little funky, but much more bearable than the last time.
2g fat, 3g carbs, 21g protein,110 calories

Wednesday, March 9, 2011

Ninja Nutrition: Orange Pork Chops

This is definitely one of my top three favorite recipes. Pork chops marinated in orange sauce and onions. A package of thin sliced chops is enough for two days worth of dinners. There's some special qualities about orange juice concentrate that really fires up the Ninja Warrior within, so don't skimp on it when making this recipe. You heard it here, orange juice concentrate will make you a more dedicated Ninja Warrior.
I know due to research. [citation needed]

Ingredients: Pork chops, orange concentrate, EV olive oil, lemon juice, all-spice, seasoning salt, water, onions
 Just brown the pork chops and chopped onions, mix the sauce together in a bowl, add to the pork, then let it simmer for about 20 minutes
10g fat, 28g carbs, 52g protein, 550 calories

Monday, March 7, 2011

PULL UPS

I think pull-ups are one of the most important things of being a Ninja Warrior. Stage 3 always proves to be the biggest hurdle, and I actually think it is harder than Stage 4 (especially with the new Ultimate Cliffhanger, and Flying Bar). The majority of the stage focuses on forearms, biceps, triceps, and shoulders. So naturally pull-ups are the perfect building block for that!
There's a bunch of different variations you can do: standard grip, chin-ups, muscle ups, close grip, wide grip, behind the neck, kipping, commando, L-sit, over/under, circle, etc. Youtube them if you don't know what a specific one looks like. The easier a pull up is for you, the better you'll be at Stage 3. If I'm doing a pure pull-up workout, it'll go something like this.

x5 standard pull ups
x5 chin ups
x10 standard pull ups
x10 chin ups
Standard pull ups to fatigue (which means, do as many as you can until you can't do anymore)
5 min break
x10 L-sit pull ups
x5 muscle ups
x10 close grip
x10 wide grip
x10 neutral grip
x10 behind the neck
2 minute break
Kipping pulls up to fatigue (try to ignore the people in the gym giving you weird looks)
10 min break. At this point I'm very tired, so everything from here on out is a real battle. But when you get to Stage 3, you're gonna be dead tired anyway, so these are the sets that really pay off.
x8 commandos
x8 over/unders
x4 circles, alternating directions
x5 behind the neck
3 minute rest
Chin ups to fatigue
AND THAT'S IT.
Pull ups days are some of the hardest gym workouts I do, and I'm a little nervous when I go to the gym, knowing whats in store for me. But it always pays off. You know it was a good workout when it hurts you just to turn the wheel while driving home.

Saturday, March 5, 2011

Motivating Music

Sometimes when you workout, you gotta have some music blasting in the earphones to motivate you. These are the songs that I listen to whenever I'm working out. I realize they're not the stereotypical metal thrashers that usually are on gym playlists, but these songs help me push harder when I'm really tired. And they're much better than the techno-remixes of Lady Gaga songs that my gym constantly plays!



Matrix Reloaded - Opening Titles
Rage Against the Machine - Wake Up (Matrix End song)
Triumphant March - Giuseppe Verdi
Rocky 3 - Eye of the Tiger (duh)
Beethoven - 7th Symphony, 2nd movement, in A Major
Final Fantasy 7 - Sephiroth Theme
Rocky 4 - Main Theme
Ennio Morricone - The Ecstasy of Gold
Ennio Morricone - A Silhouette of Doom
Ennio Morricone - L'Arena
Mulan - Be a Man
Planet Terror - Grindhouse
Force of Nature - silver children
Superman - Main Theme
Pretty much the whole Rango Soundtrack
Inception - Dream is Collapsing
Joe Esposito - You're the Best Around
Hallelujah Trail - Overture
The Ventures - The Mercenary
Black Swan - Perfection
Red Choir - USSR National Anthem

Friday, March 4, 2011

It's Official!

G4 today just announced that they will be continuing on with American Ninja Warrior 3, and that submission tapes are going to be accepted already! It was up in the air for a bit because people were unsure of the status of the Japanese Sasuke course. But either way, ANW presses on! The news did catch me off guard though, now I've got to get that video together really quick. But this will definitely be happening!

Tuesday, March 1, 2011

Ninja Nutrition: Breakfast Sandwich

I try to eat only natural stuff I prepare myself, but these are healthy enough if eaten sparingly. Perfect for whenever you sleep in too late and need to rush to school or work. Plus they taste like McDonald's.
8g fat, 29g carbs, 18g protein, 260 calories

Monday, February 28, 2011

Chest Workout

This is an example of my average chest workout:

-Incline Benchpress: 3x10, 105lbs
-Dumbbell Benchpress: each x10, 65lbs, 60lbs, 55lbs, 50lbs, 45lbs, 45lbs, 40lbs
-Dips (elbows flared out): 3x15
-Pushups (dispersed between the whole workout): x200
And then since the chest gets tired, and I don't wanted to COMPLETELY isolate one body part during a workout, I mix these in there too:
-Deadlifts: 3x10, 135lbs
Abs: -Leg lifts: 3x20
        -Russian twists: 3x15, holding 45lb plate

Thursday, February 24, 2011

Ninja Nutrition: Pizza of the Gods

After a night of gymnastics, I had worked up a huge appetite, so I knew I needed something that would fill me up. I thought about it for a second, and decided to consult the Ninja Warrior Gods for what I should have for dinner.
"Oh Ninja Warrior Gods! Strengtheners of Akiyama, Trainers of Makoto, Creators of Urushihara.... what should I have for dinner tonight?"
They then communicated to me that I should make pizza.
"Ancient Ones, with your wisdom and glory divine! What kind of ingredients should I use?"
They communicated to me that I should use low-fat, high-protein ingredients.
Low carb flatbread, grilled chicken, pasta sauce, fat-free cheese
They also added that I should cook it at 400 degrees for the first 10 minutes, then lower it to 325 degree for the last 5 minutes. 
10g fat, 35g carbs, 65g protein, 600 calories
The wisdom of the gods payed off, it turned out excellent. But they then asked me if they could have some too, and I said, "No, Ancient Ones! If you wanted some you should have asked me beforehand, I would have made two..."

Wednesday, February 23, 2011

Gymnastics Training

Last night I went to a gymnastics facility in my area. I thought it would be a good way to work out some muscles I can't normally hit in the weight room, and I thought right! I tried out the hanging rings, parallel bars, spring boarding onto uneven bars, pommel horse, and rope climb. That stuff is so much harder than it looks! I pretty much just did an exercise, climbed the rope, did a different exercise, climbed the rope, x10. Ended up climbing the 20ft rope 10 times, and did multiple takes on the other events. All in about 30 minutes. My hands, forearms, and shoulders are still extremely sore. I'll probably work out at that place a lot more over the next few months. I've been researching online, and the whole gymnastics approach to fitness is very new to me. But I think it is exciting, and definitely something that will help the Ninja Warrior training progression.

Tuesday, February 22, 2011

Sasuke Collage

This is a background wallpaper I made for my computer. Lots of pics from Rambling Rican's blog, as well as a few other random places. Always reminds me to stay motivated, and I think it looks cool. Click it to see it in real size.

Monday, February 21, 2011

Ninja Nutrition: Protein Shake

This is another very easy, quick, and energy-packed "meal" I often have before workouts, or in the morning. As with all of my stuff, this is just an outline. Feel free to not include any specific items you don't want, or add something else in you think would improve the shake.
Ingredients: whey protein, oats, natural peanut butter, Greek yogurt, 1/2 of a frozen banana, skim milk
Simply put a serving size of everything into your blender
Then blend it all together. The final result! (It normally produces more than what is pictured, but I was hungry and finished half of it before snapping the picture, hah)
18g fat, 63g carbs, 70G PROTEIN wow! 750 calories

Sunday, February 20, 2011

Ninja Warrior Icons

These are the 3 guys who've completed the course, and their stats.

Akiyama Kazuhiko
Height: 5'3"
Weight: 123 lbs


Makoto Nagano
Height: 5'3" 
Weight: 136 lbs


Urushihara Yuuji
Height: 5'4
Weight: 116 lbs


Even though these guys are smaller than me, I feel like I'm only a little bigger, and that my height/weight ratio is pretty close to Akiyama and Makoto's. Right now I am 5'10" 160 lbs. Although there are still many months of training ahead of me to increase strength, I feel like I'm at my most competitive size right now to complete the course. I base a lot of my training around these athletes because they were successful. Although I am not sure if these men, even in their prime, could beat the current Sasuke Competition 26 course. So I've gotta do my own research and try to figure out how to become the first to beat it.

Saturday, February 19, 2011

Ninja Warrior Warm-Up

This is the warm-up I do for every workout. Feel free to use it as a reference, but realistically, you should only emulate bits of pieces of it, filling in the holes with other things you think are important.
  • Very light stretching, 2 minutes
  • Bike 3 minutes
  • Row 8 minutes
  • Jog 5 minutes
  • Deeper stretching: Legs, arms, abs, back, shoulders, neck, etc. About 10 minutes doing this.
  • Calisthenics: Jumping jacks, mountain climbers, some plyometrics, box jumps, helicopters, lunges.
  • 50 push ups
  • 3 minutes of timed ab exercises (sit ups, leg raises, dragon flags, other variations of moving the legs around while laying on my back)
  • 5 slow motion pull ups. Then 5 slow motion chin ups. 
  • Then I go through all of the machines, and do 10 reps at low weights.
At this point my whole body feels activated, the blood is pumping, and I've worked up a sweat. The stretching is done slowly and deliberately, but everything else is done with increasing intensity, with very little rest time in between. This whole warm-up takes about 40 minutes. I've never experienced any weightlifting injuries, and I attribute a large part of that to this extensive warm-up. ONLY AFTER THIS WARM-UP will I begin my real workout for the day, each of which I'll outline in later posts.

    Thursday, February 17, 2011

    Ninja Nutrition: Salsa Tuna Patties

    I eat this for breakfast 2 or 3 times a week because it's so easy to make, incredibly healthy, and extremely cheap!
    Simply toast the bread. Then put the raw tuna on that, with salsa drizzled on top. Takes about 3 minutes, and actually tastes really good. Make sure you're using natural/fresh/homemade salsa, and not that Ortega or restaurant style stuff. Those are loaded with sodium and weird ingredients you don't need.
    The final result!
    3g fat, 26g carbs, 36g protein, 300 calories

    Wednesday, February 16, 2011

    PLYOMETRICS

    I consider plyometrics to be one of the most important types of training. They're high intensity exercises, that encourage rapid movements and shock your central nervous system. They typically involve only your body weight, and a set will last between 10 seconds and a minute. Running/sprinting are the most basic form of plyometrics, but other methods are lunges, step jumps, jumping rope, crocodile walk, burpees, rowing, fast sets of push ups, sit ups, Russian twists, jumping jacks, mountain climbers, etc.
    This aspect of training will carry over to Ninja Warrior because you need to move very fast through Stages 1 and 2. All the strength in the world won't save you if you can't power through those obstacles very fast, and have one of the 15 fastest times to advance to the next round.
    I do a full cardio/plyometric workout probably 1 day a week, while my other 3 workouts are purely strength training days.

    Sunday, February 13, 2011

    Ninja Nutrition: Congratulations Reggie... It's a Squid

    So tonight I cooked up some squid for the first time.

    Cleaning and preparing it to be cooked...
    As I was preparing it, I was like
    Then I started to cook it
    Doesn't look too bad. So then I tried eating it, with a little taco sauce
    But after chewing it for a while, I was like
    It tastes reeeally bad. Healthy though.
    2g fat, 2g carbs, 21g protein, 90 calories

    Friday, February 11, 2011

    Ninja Nutrition: Ezekiel 4:9

    Sometimes I'm really hungry at 2am, so I gotta get a late night snack. But I don't want to eat unhealthy junk. So I found this cereal, Ezekiel 4:9. It is completely whole wheat, has no sugar in it, is prepared and baked in a very natural way, blah blah blah. So of course, it is the worst tasting thing I've ever had! Which is why I can only eat it when it's 2am and I'm starving, hah. It's a good thing the serving size is only a 1/2 cup, I don't think I could stomach any more of it.
    0g fat, 38g carbs (6g dietary fiber), 8g protein, 200 calories

    Thursday, February 10, 2011

    Progress Pic, Goals

    This is me, picture taken today

    My short term goal is to do a muscle-up. For the unaware, a muscle-up is like a glorified pull-up, where you actually lift your whole upper body above the bar, even getting your waist above it. It requires extreme tricep and shoulder strength, which is also absolutely necessary for the Sasuke course. Right now, my biceps are more developed than my triceps, so I'll try to even it out by doing dips, weighted dips, lat pulls, and tricep extensions. I hope to be able to do one in the next 2 weeks. I'll post a video of it when I can pull it off. 
    Edit: I tried doing a muscle-up during my workout this afternoon and I actually did 3 of them! Wasn't expecting that at all. I tried doing one a few weeks ago and couldn't do it, so I thought now would be the same. I guess that pull-up training payed off. Since that was a little too easy, I'll revise my short term goal to be 10 muscle-ups.

    Ninja Nutrition: Lunch

    This is a part of a standard lunch I take to school or work.
    Bread, turkey, lettuce, mustard, and rice cakes

    8g fat, 43g carbs, 21g protein, 410 calories

    Tuesday, February 8, 2011

    Training Video

    This is my first Ninja Warrior training video. Took a weekend to make it, and was pretty fun.

    Monday, February 7, 2011

    Body Composition Test

    I got a composition test done today at my gym. They tested flexibility, body fat, blood pressure, and resting heart rate. My flexibility was very good (the number isn't on the print-out), my resting heart rate was 70, height of 5'10", weight of 161 pounds, and body fat of 6.5%.
    Although my blood pressure was very high, due to the girl who I had deal with to get the test taken. She told me I came on the wrong day, and that the guy who did the tests wasn't there, and that if I wanted to get it done I'd need to wait 45 minutes. Naturally she was wrong about all those things, but gave me attitude all along the way, and it was enough to get me riled up. 147 over 92.
    I'll get this test taken every month and see how much the numbers change.
    So far, my most pull-ups are 21, and chin-ups are 24. I'll post a video of those and a few other exercises by tomorrow.

    Friday, February 4, 2011

    Ninja Nutrition: Western Omelet

    If you do the training right, you'll always be hungry. Here's a sample breakfast for me.
    Western Omelet: 3 servings of egg whites, low-fat cheese, onions/red peppers/green peppers, deli ham.
    The finished product. MMmmmm (with skim milk)
    Eat healthy often enough, and you get a physique low in fat (pic from Nov '10)

    Thursday, February 3, 2011

    SWOT Analysis

    I need to look at myself and discover what my strengths, weaknesses, opportunities, and threats are.

    Strengths:
    • Footspeed, agility, balance, leg strength. Most of my life has been spent running hurdles and jumping, so these skills will never go away.
    • Height and weight. I'm 5'10", 165 lbs right now. If anything I'll get lighter.
    • Developed upper body. These past few years in the weight room have seen my arms grow exponentially, and this will be crucial in the later stages.
    Weaknesses:
    • Inexperience. Although I've done lots of athletic things, I've never competed on Ninja Warrior before. 
    • Upper body. Yes it is listed as a strength, but for what is needed to get to the top of Midoriyama, I still need more muscle.
    Opportunities:
    • I still have many months ahead of me to train and improve.
    • I can learn from others who have competed before. Most of this will be done online. They can offer advice on certain obstacles, and how the Ninja Warrior process works. I need to be humble and realize there are people who know a lot more about Ninja Warrior than me, and use their shared expertise to learn about the course. 
    • I can meet up with local Ninja Warriors I meet online, and do training with them. Having someone else to encourage, and to be encouraged by, goes a long way. 
    Threats:
    • New crazy obstacles dreamed up by the Sasuke team.
    • Possibility of not getting accepted to the run-through in California
    • Other potential Ninja Warriors who perform better than me.
    For those of you following at home, you can do this too. The 4 categories will be the same, but you need to fill it in with your own strengths, weaknesses, opportunities, and threats. Look at what the course requires, look at yourself, and if you're honest about it, you know exactly what needs improvement, and how you'll do it.
      In the future, a lot of the stuff I post (though not explicitly stated) will deal with the four categories above. I'll make my strengths even stronger, turn my weaknesses into strengths, take advantage of opportunities, and do my best to address and terminate all threats. Don't worry, fellow Ninja Warriors, I don't plan on actually terminating you, haha.

      Wednesday, February 2, 2011

      Breakdown Of An Ideal Ninja Warrior

      This is what I think is the mold for a successful Ninja Warrior.

      -A Ninja Warrior needs to be speedy, agile, and have a good sense of balance. This is mostly necessary for stage 1, and into stage 2. The short time limit means that you not only need to complete the course, but you need to fly through it without making mistakes and having to pause.
      -They should be relatively short and light. Extra height is usually something that works against you. We've seen this play out with a lot of the larger American Ninja Warriors who made it to stage 3. The three people who've completed the course exemplify this. The whole stage is spent with your arms holding on to something above their head, needing to support their body weight. The only area where height makes a difference is the Warped Wall and Spider Climb, but those are some of the easiest obstacles.
      -They should have extremely developed shoulders, biceps, triceps, forearms, back muscles, and GRIP. These factors don't play much of a role in the first 2 stages, but in stage 3, they are all that really matters. And especially in Stage 4.
      -In addition to that muscular strength, they need substantial muscular endurance. Stage 3 takes a fairly long time to complete. The average weight-lifting sets during training only last about 20 seconds at the most. But Stage 3 looks like it can take up to 5 minutes to go through. That is where most would-be Ninja Warriors have failed. They likely have the capacity to complete each Stage 3 obstacle alone, but trying to do 8 of them in succession is too much for them.

      These Ultimate Ninja Warrior All-Stars all fit the mold, and is the reason they were so successful.