Training for the World’s Most Famous Obstacle Course: American Ninja Warrior

American Ninja Warrior (also known as A.N.W.) is a reality television show hosted by professional stuntman/stunt coordinator/actor Brandon Davis and produced by Endemol Shine Studios, based out of Los Angeles, California.[1] The series premiered on June 10, 2013 at 9 p.m., ET/PT on Fox Television Stations in the United States. The first season was broadcasted from July 1, 2013 to September 30, 2014.

The show follows four competitors (each with their own unique skills) as they attempt to complete various tasks in order to win a $250,000 grand prize. Each episode features one new task each week until the final task which is held on October 6th, where the winner will take home the cash prize and bragging rights.

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Training for the World’s Most Famous Obstacle Course: American Ninja Warrior Edit

In this article, we are going to share some tips and tricks that might come handy while preparing for your upcoming obstacle course training session. There are many different obstacles that you’ll have to overcome on the course. Some of them may not seem difficult but if you don’t prepare properly then it could prove fatal!

You do not want to be scaling a rope only to lose your grip and fall on the spikes below. That would certainly ruin anyone’s day.

Here are just some of the things you’ll have to master before attempting to conquer the American Ninja Warrior:

Rope Climbing – Perhaps one of the first obstacles you will face is the rope climb. The course will require you to scale a 20 foot rope from bottom to top and back down again. Now there are several different techniques that you can use to achieve this feat but only a few of them actually work.

Training for the World’s Most Famous Obstacle Course: American Ninja Warrior - | Gym Fit Workout

The most common mistake people make is trying to climb the rope the way they would a normal ladder. DON’T DO THIS! If you do the spikes on the side of the rope are going to tear your palms up something fierce. Instead, you want to put both arms inside the rope and use your legs to push yourself up from the bottom of the rope.

See, wasn’t that easy?

Traversing Rungs – One of the next obstacles you are going to have to master is traversing the small 10 foot long beams. There are two techniques that you can use on this obstacle. The first and most common way is putting all your weight on one beam and using your hand to help push yourself across to the next. This works well until you get half way across and lose your balance. The second technique is the one we recommend. It’s a lot harder to master but it’s by far the safest. What you do is put all your weight on one beam and reach your hand out for the next. Then, using the first beam as leverage, you pull yourself over to the next. You’ll never fall off this way if you do it right.

Jumping Bars – This obstacle requires a lot of arm strength and a quick leap. When you get to the jumping bars you are going to have to jump and grab the first bar. Then, you’ll have to pull yourself up while using your legs to push yourself over to the next bar.

The pattern continues until you’ve reached the other side.

Sounds easy enough right?

WRONG! The bars are set at different heights and you’ll have to adjust your jump accordingly. The worst part is if you fail you’ll not only fall and hurt yourself, but you’ll also have to try again.

Rope Gliding – This final obstacle is pretty self-explanatory. All you have to do is jump off a platform, grab onto a rope, and glide across to the other platform. The hard part is letting go of the rope once you reach the other side.

The first thing you need to do is make sure you jump at the right time. You don’t want to jump too early and fall into the water, and you don’t want to jump too late and fall onto the ledge below. It takes a little practice but once you get the hang of it, it’s easy.

There you have it! These are just some of the obstacles you will have to master if you want to be a true American Ninja Warrior.

Are you up to the challenge?

We thought so. Get training and good luck!

Sources & references used in this article:

Ultimate Obstacle Race Training: Crush the World’s Toughest Courses by B Stewart – 2012 –

Obstacle Race Training: How to Beat Any Course, Compete Like a Champion and Change Your Life by M Schlachter – 2014 –

Spartan Race Inc. by C Noe, J Weber – 2018 –

AUTOMATIC SALMON LADDER TRAINING DEVICE by EL Hilburn III – US Patent App. 16/696,612, 2020 –