Dec

Rain's Ninja Assassin Workout Routine

By admin

Alright so last night I went to see the movie Ninja Assassin starring Rain. I have to say I really enjoyed it. The director gave the ninjas a kind of ghost like quality which I thought was pretty badass but that is besides the point since I’m not a movie critic. One of the things I noticed was how ripped Rain was for the role. There is footage of him training with kettlebells floating around youtube which I’ll post here.

The training he went through was rigorous and even though his form wasn’t great he still got great results. The exercises I remember seeing are snatches, turkish getups, swings, renegade rows, waiter walks up the stairs, farmer walks up the stairs etc. The way I would do it is first I would assign Dave Whitley’s Furnace Workout for the first month of training. That would prep you for the abuse to come and still give you practice in the getup and the swing and give you the metabolic benefits. Then I would assign something I like to call ascending complex ladders.
start with your weak hand
1 swing
1 clean
1 press
1 squat
repeat with other hand then switch back
2 swings
2 cleans
2 presses
2 squats
repeat with other hand then switch back
repeat that process until you don’t feel you can go farther, or until you reach 10 (and it’s ok to switch the positions of the presses and the squats)

Another day I would have you do the same kind of thing but with pushups and plank rows
1 pushup
1 plank row with your left hand
1 plank row with your right
2 pushups
2 plank rows with your left hand
2 plank rows with your right
etc.

use either swings, snatches, or double cleans (assuming you can do all of those properly) as a finisher.

You can also follow the guidelines I put in this video.

The guidelines in that video give you a basic idea of how to effectively put together your own effective circuits for strength, conditioning, body transformations. Also one thing I forgot to mention is to balance your pushes with your pulls.