Brendan Jones, half of the aspirational YouTube duo Goal Guys, trained intensely for 30 days to see if he could accomplish three challenges on the hit TV show American Ninja Warrior (ANW).
ANW, for those unfamiliar, is a TV show where athletes compete in a series of obstacle courses that increase with difficulty. Jones, specifically, trained for three of the toughest challenges: the warped wall, salmon ladder, and ring toss.
On day one, Jones went to Pursuit OCR, a gym that has all the obstacles featured in ANW. He started with the 10-foot warped wall (for reference the current warped wall on the show is now 14.5 feet, and there’s actually a “mega warped wall” competitors can choose to attempt, which is a whopping 18 feet).
Prior to his attempt at scaling the curved wall, Jones learned that it’s actually not beneficial to run at the wall too quickly. “You tend to face-plant right into the wall itself,” he said. Jones didn’t have too much trouble reaching the top of the 10-foot wall, so he then moved onto the salmon ladder, which he came to realize requires an insane amount of forearm and back strength. After a few failed attempts, he moved to the ring toss, which is yet another obstacle that requires both forearm and back strength. Again, no success.
The next two weeks Jones trained vigorously, doing slow pull ups for upper back followed by explosive pull ups to train for the salmon ladder. For lower body, he started with box jumps and then moved to more classic weighted exercises targeting glutes, quads, hamstrings and calves. He then ended his workout with some core and lower back exercises.
At day fifteen, Jones returned to Pursuit OCR. This time, he started with the 14-foot warped wall. After a few failed attempts, he was able to reach the top, and after the first completion, he was able to repeat his success consistently. He then moved to the salmon ladder. While attempting it, he actually hit his nose on the bar when he fell to the ground. Luckily, his nose wasn’t broken and the paramedics confirmed he didn’t have a concussion.
After watching some ANW, he realized he was attempting the salmon ladder all wrong. He was just using his upper body, when in fact successful contestants on ANW use their lower body to kick themselves up. So the next two weeks, he practiced that worm-like motion while doing explosive pull ups.
Two weeks later, at day 30, he returned to the gym and attempted all three obstacles. He started with the salmon ladder… no success. He then attempted to try the 16-foot warped wall, again… no luck. By the time he got to the ring toss, he was clearly exhausted, and couldn’t complete that challenge either. While undoubtedly not the success story he hoped for, you can see the amount of progress he made.
After watching the video, it’s very clear that the contests on the show aren’t mere mortals. They are, in fact, ninja warriors.