Rain’s Ninja Assassin Training routine
Alright
One thing that struck me about Rain’s training for his starring role for the movie Ninja Assassin was it’s resemblance to the stars of the movie 300. 300 brought to me a different style of training which immediately struck a chord with me which led me to the kettlebell which led me to the RKC which the whole thing was life changing. Now even though I don’t claim to know the exact training routine that Rain went through nor will I claim to be his trainer I do know how you can get similar results using less equipment. I saw he did swings, snatches and turkish getups (though he did do them a bit sloppy…those are foundations of our system and I think it was a copy cat and not an RKC instructing him) Well I am an RKC and I implore you to please do these with proper form and I will show you how you can get the same or better results with less equipment. Ninja’s don’t train sloppy.
Here is a sort of preview you can view…just follow the principals and you’ll do fine.
This wasn’t a set workout but I saw it was popular so I wrote a set program.
This program is a 3 part program. Each phase has different instructions. The beginning phase is a general preparation and metabolic training phase. It is designed to burn off your fat (assuming your nutrition is good), provide you with a base level of strength and conditioning and prepare your shoulders for the coming presses. I based it off of the principals of Dave Whitley SrRKC’s furnace workout.
Phase 2 is based off of the simple movements of horizontal push, horizontal pull, vertical push, vertical pull (half snatches, and the eccentric portion of the press…really pull the f__k out of it on the way down) squats and all the movement patterns that the turkish getup does. It is also intended to prepare you for phase 3 which is the hardest phase.
Phase 3 is the hardest phase requiring the highest volume of work. We kick it up to 5 days a week with higher amounts of work per day and I introduce the use of a second kettlebell (which cranks up the difficulty). Notice that I vary the amount of rounds you do. This is to keep your body from getting bored with the exercise selections. If you are getting bored may I suggest taking a Zumba class?
If you don’t feel like a Ninja Assassin by the end of this program purchase heavier kettlebells and do it all over again. Sometimes it takes longer then 3 months to build a Ninja.