how to be on american ninja warrior

3 min read 05-02-2025

Meta Description: Want to conquer the iconic American Ninja Warrior course? This comprehensive guide reveals the secrets to getting on the show, from training and auditioning to mastering the mental game. Discover expert tips, essential skills, and insider advice to make your dream a reality! Learn about the application process, physical requirements, and how to stand out from the competition.

The Dream: Appearing on American Ninja Warrior

American Ninja Warrior (ANW) isn't just a show; it's a testament to human strength, resilience, and determination. For many aspiring athletes, appearing on the show is the ultimate goal. But how do you go from watching on the couch to conquering the challenging obstacles? This guide breaks down the process, offering expert advice and practical steps to increase your chances.

Step 1: Assess Your Fitness Level and Set Realistic Goals

Before you even think about applying, honestly evaluate your current fitness. ANW demands exceptional strength, agility, stamina, and grip strength. Beginners shouldn't expect to qualify immediately. This isn't a sprint; it's a marathon of training.

Strength Training: Focus on functional strength exercises like pull-ups, push-ups, dips, and core work. These are essential for navigating the obstacles.
Cardio: Develop excellent cardiovascular endurance. The course demands intense bursts of energy followed by recovery periods.
Grip Strength: This is arguably the most crucial aspect. Invest in grip training tools and practice hanging from various bars for extended periods.
Flexibility and Mobility: The course requires a wide range of motion. Incorporate yoga or stretching routines into your training.

Essential ANW Training Equipment

Pull-up bar: A must-have for developing upper body strength.
Gymnastics rings: Improve grip strength and body control.
Suspension trainer: Versatile tool for building strength and stability.
Climbing holds: Practice specific grip techniques and obstacle-specific movements.

Step 2: Develop the Necessary Skills

While raw strength is important, specific skills are crucial for success on ANW. Consider taking classes or working with a coach specializing in:

Parkour: Develops agility, precision, and obstacle-navigating skills.
Calisthenics: Builds bodyweight strength and control.
Rock climbing: Improves grip strength and problem-solving abilities.
Gymnastics: Enhances flexibility, balance, and coordination.

Step 3: The Application Process: Timing is Everything

The ANW application process typically opens in the fall for the following year's season. Check the official American Ninja Warrior website for precise dates and details.

The application usually involves:

Submitting a video: Showcase your skills and personality. Highlight your best attempts on relevant obstacles.
Filling out a questionnaire: Answer questions about your training, experience, and motivation.
Providing medical information: You'll need to demonstrate you're physically fit enough for the competition.

Creating a Winning Application Video: Tips and Tricks

High-quality footage: Use good lighting and a stable camera.
Showcase your best skills: Focus on your strongest areas.
Show your personality: Let your passion for ANW shine through.
Keep it concise: Aim for a video that's engaging and to the point.

Step 4: Prepare for the City Qualifiers

Once accepted, you'll participate in city qualifiers. These are grueling tests of your skills. Focus on:

Course Strategy: Practice running the course mentally and physically.
Mental Toughness: ANW is as much a mental challenge as a physical one.
Recovery: Rest and recovery are just as important as training.

Step 5: Master the Mental Game

The mental aspect is often underestimated. ANW requires immense mental resilience.

Visualization: Mentally rehearse the course and visualize yourself succeeding.
Positive Self-Talk: Maintain a positive and confident attitude.
Stress Management: Develop techniques to manage pre-competition anxiety.

Step 6: Beyond the Course: The ANW Experience

Even if you don't complete the course, participation is a significant accomplishment. Embrace the experience, learn from your mistakes, and continue to improve your skills.

Remember, success on ANW is a journey, not a destination. Dedication, perseverance, and a relentless pursuit of excellence are key ingredients to your success. Good luck, and may your grip be strong!