How To Train Like A Ninja - NinjAthlete Skip to content

How To Train Like A Ninja

Ninja training involves physical and mental discipline and can be challenging. Be prepared to work hard and stay committed to your training if you decide to pursue it. There are several...

Ninja Warrior Training

Training like a ninja is about developing physical strength, agility, stealth, and discipline, as well as understanding and mastering the spiritual practices of the Ninja.

It's important to note that this is for exercise and entertainment purposes, as the "ninja" skills should not be used for harmful activities. Here's a general guide to help you train like a ninja:

Fitness and Physical Conditioning


Ninjas must be able to run, jump, climb, and swim effectively. Regular cardio workouts like running, swimming, or even high-intensity interval training (HIIT) are crucial.

Start with light cardio and gradually increase the intensity and duration as you build endurance.

Strength Training

Bodyweight exercises such as push-ups, pull-ups, squats, lunges, and planks can help build the strength necessary for climbing, leaping, and other physical feats.

You can also include weight lifting for additional strength training.


Yoga or regular stretching can increase your flexibility, which can enhance your agility and prevent injuries.


Practice exercises that enhance your balance like standing on one leg, using a balance board, or doing yoga poses like the tree pose.


Incorporate exercises that improve agility such as plyometrics, speed ladder drills, or agility ring exercises.

Martial Arts Training

Studying martial arts can help you build discipline, learn self-defense, and understand the philosophy behind a ninja's actions.

Ninjutsu is the traditional martial art of the ninja, but it can be difficult to find a legitimate school. Other martial arts like Judo, Jujitsu, Aikido, or Kendo can provide a good foundation as well.

Stealth and Evasion Techniques

Stealth and evasion techniques involve using strategies and skills to avoid being detected, whether you're trying to blend into a crowd, move silently, or evade someone's pursuit.

These techniques are often used in the military, survival situations, and even in certain sports. Practice shadowing, which is following someone without being detected. 

Learn about camouflage and how to blend in with your surroundings. Here are some key examples:


Camouflaging involves blending into your environment. This can mean wearing clothing that matches your surroundings or using natural elements like foliage or dirt to hide your presence.

Noise Discipline

Moving silently is key to evasion and stealth. This involves walking carefully to avoid stepping on noisy debris and being mindful of how much noise you're making when performing any action.

Light Discipline

Avoiding bright lights and staying in the shadows can help you remain unnoticed. This can also mean limiting the use of flashlights or other light sources when it's dark.


Shadowing is the practice of following someone without being detected. This requires maintaining an appropriate distance and using the environment to your advantage to avoid being seen.

Understanding Sight Lines

Being aware of where people are likely to look can help you avoid detection. For instance, people often fail to look up, so higher ground can sometimes provide a good hiding place.

Track Covering

This involves concealing any signs of your presence or passage. This can mean covering footprints, removing broken branches, or otherwise making sure you leave no trace.

Escape and Evasion Techniques

In a situation where you're being pursued, knowing how to quickly and effectively change direction, use your environment to slow your pursuers, or otherwise evade capture can be crucial.

Crowd Blending

In urban environments, being able to blend into a crowd can make you practically invisible. This can mean adopting common behaviors, dressing to match the crowd, or otherwise avoiding drawing attention to yourself.

Mental Training

Mental training, also known as psychological conditioning or mental conditioning, is a set of techniques and strategies used to improve psychological aspects related to performance in various fields.

These can include sports, business, education, the arts, or virtually any area where mental resilience, focus, and decision-making are important.

Visualization or Mental Imagery

This is where you create or recreate an experience in your mind to help improve performance. For instance, athletes may visualize themselves successfully completing a task, rehearsing it in their minds. This is based on the theory that imagining success can help bring it about.

Mindfulness and Meditation

These techniques help with focus, reduce stress, and increase mental clarity. Mindfulness is about being fully present in the moment, while meditation can involve specific focus exercises or relaxation techniques.Goal-


This strategy involves setting clear, measurable, and achievable goals. It serves to motivate, provide direction, and enhance focus.

Stress Management Techniques

These can include deep-breathing exercises, progressive muscle relaxation, and other methods to help manage stress and anxiety.

Mental Toughness and Resilience Training

This type of training often involves putting oneself in challenging situations to develop the capacity to cope with adversity, pressure, and stress effectively.

Cognitive Behavioral Techniques

These techniques are used to identify and change unhelpful thinking patterns and behaviors.

Concentration and Attention Control Training

These techniques are aimed at improving the ability to maintain focus on a task and to avoid distractions.

Patience and Discipline

Ninjas require a great deal of patience and self-discipline. These are skills that can be developed over time, often alongside martial arts training or other disciplined practices.

Understanding the Philosophy and History of Ninjas

It's important to study the history, philosophy, and ethics of the ninja, to understand their role and purpose beyond the myths and legends.

This will give you a broader perspective on what it means to be a ninja, beyond just the physical skills.

Remember, training to be a "ninja" should be pursued responsibly and ethically. The goal is self-improvement and discipline, not harm or mischief towards others.

Build Your Fitness

Ninjas need to be in excellent physical shape to perform their fast and agile movements. Focus on building strength, endurance, and flexibility through a combination of bodyweight exercises, cardiovascular training, and martial arts.

Bodyweight Workouts

Bodyweight workouts such as push-ups, pull-ups, squats, lunges, and planks can help develop strength, endurance, and mobility, which are essential for ninja training.

Plyometric Training

Plyometric exercises involve explosive movements that develop power and agility. Plyometric training can help ninjas develop their ability to move quickly and change direction rapidly.

Learn Martial Arts

Studying martial arts can help you build discipline, learn self-defense, and understand the philosophy behind a ninja's actions.

Ninjutsu is the traditional martial art of the ninja, but it can be difficult to find a legitimate school. Other martial arts like Judo, Jujitsu, Aikido, or Kendo can provide a good foundation as well.

Learning martial arts can be a fun and rewarding experience. Here are some steps you can take to start learning:

Choose a martial art

There are many different types of martial arts, each with its unique focus and techniques. Research different styles, such as karate, taekwondo, jiu-jitsu, or muay thai, and choose one that appeals to you.

Find a martial arts school or instructor

Look for a martial arts school or instructor in your area. Ask for recommendations from friends, search online, or check out local community centers or gyms.

Start with the basics

Every martial art has its basic movements and techniques that form the foundation for more advanced skills. Start with the basics and gradually build your skills.

Practice regularly

Consistent practice is essential to improve your martial arts skills. Aim to practice at least a few times a week, and be patient with yourself as you progress.

Focus on form and technique

Pay attention to proper form and technique, as this will not only help you perform better but also prevent injuries.

Set goals

Set achievable goals for yourself, such as learning a new technique or achieving a certain belt level. This will help you stay motivated and focused.

Respect your instructor and fellow students

Show respect to your instructor and fellow students by following the rules of the dojo or training facility, and by treating everyone with courtesy and respect.

Remember, learning martial arts is a journey, not a destination. Enjoy the process and keep an open mind as you continue to learn and grow.

Study Ninja Tactics

Ninjas use a variety of tactics to achieve their goals, such as stealth, disguise, and diversion. Learn about these tactics and practice them in real-world scenarios.

What are some Ninja Tactics?

The ninja were a group of warriors in feudal Japan known for their unconventional tactics and espionage skills. Here are some common tactics associated with ninja:


Ninjas were known for their ability to move silently and blend in with their surroundings. They would use this skill to approach targets undetected, gather information, or launch surprise attacks.


Ninjas would often disguise themselves as peasants, monks, or other non-threatening figures to avoid suspicion or gain access to restricted areas.


Ninjas would use various techniques to sabotage their enemy's plans, such as stealing important documents, poisoning food or water supplies, or setting fires.


While not all ninja were assassins, assassination was a common tactic used by ninja to eliminate high-value targets. Ninjas would use various weapons, such as shuriken (throwing stars), swords, or blow darts, to attack their targets.


Ninjas were skilled at setting traps to defend their territory or to lure enemies into a vulnerable position. They would use various methods, such as pit traps, tripwires, or hidden spikes, to catch their enemies off guard.

It's important to note that the ninja were primarily a historical group, and many of their tactics and methods have been romanticized or exaggerated in popular culture.

Train in Parkour

Parkour is a physical discipline that involves navigating obstacles quickly and efficiently. This type of training can help ninjas develop their agility, balance, and coordination.

Parkour is a sport that involves moving efficiently and fluidly through obstacles using techniques such as running, jumping, climbing, and vaulting.

Here are some steps you can take to start training in parkour:

Find a safe training environment

Look for a safe and open training space, such as a park, playground, or gym. Make sure the area is free of hazards, such as sharp objects, broken glass, or uneven surfaces.

Warm up

Before starting your training session, do a thorough warm-up to prepare your body for the physical demands of parkour. This can include jogging, stretching, and basic bodyweight exercises.

Start with the basics

Begin with basic parkour movements, such as landing, rolling, and basic vaults. Practice these movements until they become second nature, and gradually build up to more advanced techniques.

Use proper technique

Proper technique is essential to avoid injury and move efficiently through obstacles. Focus on maintaining good form, and seek guidance from experienced parkour practitioners or instructors.

Train your body

Building strength, endurance, and flexibility is important for improving your parkour skills. Incorporate strength training exercises, such as squats, push-ups, and pull-ups, as well as cardiovascular training, such as running or cycling.

Be mindful of safety

Parkour can be a dangerous sport, so it's important to take safety precautions. Use appropriate safety gear, such as gloves and shoes with good grip, and never attempt a movement or obstacle that is beyond your skill level.

Practice regularly

Consistent practice is key to improving your parkour skills. Aim to practice several times a week, and gradually increase the intensity and difficulty of your training over time.

Remember, parkour is a challenging and rewarding sport that requires dedication and perseverance. Be patient with yourself, and focus on steady progress rather than instant results.

Develop Mental Toughness

Ninjas need to be mentally tough to endure the challenges they face. Practice meditation, visualization, and other mental exercises to build your resilience and focus.

Mental toughness is the ability to remain focused, confident, and resilient in the face of challenges or adversity. Here are some ways to develop mental toughness:

Set goals

Having clear and meaningful goals can help you stay motivated and focused, even when faced with obstacles or setbacks. Set realistic and achievable goals, and work towards them consistently.

Practice self-discipline

Self-discipline is the ability to resist distractions, stay focused, and stick to your goals even when it's difficult. Practice self-discipline by establishing good habits, such as exercising regularly, eating healthy, and staying organized.

Embrace challenges

Instead of avoiding challenges or difficulties, embrace them as opportunities to learn and grow. Facing and overcoming challenges can help you develop resilience and mental toughness.

Cultivate a positive mindset

Maintaining a positive mindset can help you stay motivated and focused, even when things get tough. Focus on your strengths and accomplishments, and avoid negative self-talk.

Learn to manage stress

Stress can take a toll on your mental and physical health, so it's important to learn effective stress management techniques, such as deep breathing, meditation, or exercise.

Practice perseverance

Perseverance is the ability to keep going even when things are difficult or frustrating. Practice perseverance by setting small goals and working towards them consistently, even when progress is slow.

Seek support

Developing mental toughness doesn't mean doing everything alone. Seek support from friends, family, or a coach or mentor. Having a support system can provide encouragement and motivation when you need it most.

Remember, developing mental toughness takes time and practice. Start small, and gradually work your way up to more challenging goals and situations.

Join a Ninja Training Program

There are several ninja training programs available that can help you develop the skills and knowledge needed to become a ninja.

These programs often include a combination of physical training, martial arts, and ninja tactics. It is important to note that becoming a ninja requires years of dedicated practice and training.

Leave a comment

Your email address will not be published..


Your cart is currently empty.

Start Shopping

Select options