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Is this what it takes to get to Season 2 of Australian Ninja Warrior?

The first season of Australian Ninja Warrior consistently rated through the roof – proving that there’s most definitely a market for entertainment that showcases amazing feats of strength, athleticism and strategy. Where once there was It’s a Knockout, and later The Gladiators, now there is Ninja Warrior…

So, how can you get ninja-fit? Before you injure yourself scaling drainpipes and monkey bars and jumping rooftops, perhaps start by looking into the art of calisthenics training.

Training the body without the use of external resistance equipment is known as calisthenics. It’s effectively bodyweight training, so it’s been around since the dawn of humanity, but it’s coming back into vogue – and with good reason.

Expert in bodyweight strength training and calisthenics, and lead instructor for the Progressive Calisthenics Certification (PCC), Al Kavadlo, calls it ‘the oldest and noblest form of exercise’. True enough. Before anyone invented the treadmill, our ancestors would run to catch their dinner.


FILEX presenter and Australian Ninja Warrior competitor, Farkas Pungur, explains the calisthenics training in the lead up to the event: ‘Lots of parallel and horizontal bar and ring exercises – static and dynamic movements. Handstand walks and handstand dips. Basic gymnastics exercises.’

If you think you have what it takes to compete in Season 2, then you’ll need to apply soon – applications close in the next month. You’ll probably also need to rethink your current training program to include the type of movements witnessed by millions of TV-glued Aussies this winter.

Farkus recommends the key exercises of lots of vertical rope climbs, uphill sprints for 30-40m at up to 10% elevation, battle rope work, horizontal sled row/pull with battle rope attachment, rock climbing and plenty of core work. But that’s not all – a fantastic attitude, positive mindset, and great hand-eye coordination are also key attributes of a great Ninja Warrior, says Farkas, who passed the fitness test to be one of only 250 people selected from over 6,000 applicants.



The Progressive Calisthenics Certification covers a huge variety of bodyweight exercises and has something for everyone, regardless of physical ability. Whether you are a trainer who wants to learn new ways to challenge your clients, a fitness fan looking to take things to the next level, or an aspiring Ninja Warrior, the PCC has what you seek.

Have you registered for the next season – or are you thinking of doing so? Prepare now by attending the upcoming Progressive Calisthenics Certification in Sydney and Perth this November.

For more information call Larissa 0402 798 469 or email larissa.harcombe@fitnessnetwork.com.au
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