Taking a leaf out of the training programmes of athletes through the ages, the Samurai warriors had a fitness regime that was holistic as well as primed for gaining full-body muscle.
The Samurai were highly skilled warriors in Japan dating as far back as the late 12th century, hired by wealthy landowners at the time to provide protection. They served as soldiers until their abolition in the 1870s. Until then, they adhered to a strict moral code called 'Bushido' and, alongside their gruelling physical fitness program, mastered other skills, including literature and art.
Taking inspiration from the emphasis on rotational moves, grip strengthening and calisthenics, you can focus on the same movement patterns to build core strength and a functional physique like the Samurai warriors.
What Did Samurai Warriors Focus on in Their Workouts?
Grip strength
The samurai warriors would train their grip strength extensively and would practice kneading rice or pebbles in a bucket to help build strength in their hands. Using inspiration from this, we can utilise other moves that can build grip strength, including plate pinches, towel pull-ups and dead hangs.
Rotational exercises
Still practiced today, samurai warriors would practice a sword dance called ‘Kenbu'. These exercises can be recreated with moves such as landmine rotations, Russian twists and banded woodchops.
Bodyweight moves
According to Samurai historian Michael Wert at Marquette University, the warriors would exercise with brooms and did 'a lot of calisthenics in the afternoon'. Maximising on bodyweight exercises such as press-ups and bear crawls to build additional core strength would benefit your quest to build samurai strength.
Weighted walking
Samurai warriors wore weighted iron clogs called 'Tetsu geta'. While it may be a little impractical to fashion the same footwear, weighted walking, carries and hiking have a multitude of benefits for lower body strength and endurance.
Using the breath
Deep breathing techniques were used by the Samurai which can be transferred to our workouts. While not entirely the same, Samurais took part in something called 'developing the Hara'. The meaning of 'Hara' is 'belly'. This breathing technique includes deep abdominal breaths and holds, which are similar to intra abdominal lifting techniques. Focusing on executing your lifts with attention and exhaling with the portion of the lift that has the highest exertion can benefit performance.
Consistency
The samurais adhered to the 'Samurai code' — a set of rules considering moral principles and ethics named, 'Bushidō'. The seven rules include righteousness, loyalty, honour, respect, honesty, courage and consistency. This focus on value aligned goals, with a emphasis on consistency, could easily be transferable to your own fitness goals.
The Workout
Towel Pull-Ups x 6-10 reps and 4 sets
Loop a towel over the top of a pull-up bar, grip with both hands and lock your body tight with bent legs. Pull yourself up by flexing the elbows, driving the elbows close to your waist. Pause before lowering to the starting position.
Spiderman Press-Ups x 6-10 reps and 4 sets
Get into a traditional press-up position. Lower yourself toward the floor and bring your right knee to your right elbow, keeping it off the ground. Press back up and return your leg to the starting position. Repeat with the alternate leg.
Landmine Rotations x 10 reps and 3 sets
Kneel or stand in front of the weighted end of a barbell positioned in the corner of the room, squat rack, or fitted in the landmine attachment. Roll the bar to your side and grip it with both hands. Keeping your torso upright, lift the bar to the centre of your chest and then back down to the other side in an arc. Breathe deeply and repeat.
Sandbag Lunge Rotations x 10 reps and 3 sets
Stand upright with a sandbag in front of your thighs. Lunge forward as far as you can with your right leg, bending your trailing knee so it almost brushes the floor. Twist to your right, moving the sandbag behind you then return to centre. Use the heel of your right foot to push your upper body back to the starting position. Repeat with the opposite leg.
Banded Woodchops x 10 reps each side and 3 sets
Anchor your band to a post, facing sideways, and grab the end of the band with both hands. With arms fully extended, pull the band across your body while rotating your torso. Return to the start position slowly under control.
Superset: Plate Push x 10 metres and 3 sets
Place a heavy weight plate on the ground. Hit an all four position, hands on the plate. Lift your knees from the ground. Drive with your legs, pushing the plates away, close the gap and repeat. Turn around at the halfway mark and push back. After 10 metres, complete the gun walk exercise in a superset.
Superset: Gun Walk x 30 metres and 3 sets
Loop a towel through a kettlebell handle or hold a weighted vest with your forearms parallel to the ground, elbows close to your waist. Hold the weight in this position and quickly walk 30 metres, keeping your shoulders down and back, core engaged, and torso upright throughout. After your walk, rest, then return to the plate push.
Plate Pinches x 30 seconds hold or until failure and 3 sets
Grab a pair of heavy plates and stand tall, holding one in each hand gripping the edges with your thumbs and fingers. Hold for 30 seconds or time yourself for as long as possible and make a note for your next workout.
Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.
