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Niko Style Workout Complete

The Niko Style Home Workout is a full-body training regimen inspired by Kengan Ashura, focusing on explosive strength, agility, and mental discipline, utilizing equipment like a pull-up bar and sledgehammer. The workout consists of a warm-up, five main sections targeting different skills, and a cool-down, with a suggested frequency of 3-4 times per week. An optional weekly focus allows for tailored training on aspects like control, flow, power, speed, and calm.

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861 views3 pages

Niko Style Workout Complete

The Niko Style Home Workout is a full-body training regimen inspired by Kengan Ashura, focusing on explosive strength, agility, and mental discipline, utilizing equipment like a pull-up bar and sledgehammer. The workout consists of a warm-up, five main sections targeting different skills, and a cool-down, with a suggested frequency of 3-4 times per week. An optional weekly focus allows for tailored training on aspects like control, flow, power, speed, and calm.

Uploaded by

shello.world.ender
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Niko Style Home Workout (With Sledgehammer)

Overview

This is a full-body warrior workout inspired by the Niko Style from Kengan Ashura. It develops explosive

strength, agility, deceptive movement, control, and mental discipline.

Equipment: Pull-up bar, boxes, sledgehammer. Frequency: 3-4x per week.

Structure:

- Warm-Up

- Main Workout (5 sections)

- Cool-Down Stretches

- Optional Weekly Focus

Warm-Up (5-7 Minutes)

1. Jumping Jacks - 1 min

2. Arm Circles (forward/backward) - 30 sec each

3. Hip Circles - 30 sec each direction

4. Leg Swings (front-back & side-side) - 30 sec/leg

5. Dynamic Lunges w/ Twist - 1 min

6. High Knees - 1 min

7. Shadowboxing Flow - 1 min

I. Base Strength & Flow (Redirection Kata)

1. Pull-Ups - 6-10 reps (any grip, controlled negative)

2. Box Dips - 10-15 reps (full depth)

3. Archer Push-Ups - 8 reps/side

4. Bulgarian Split Squats - 8-10 reps/leg

5. Plank to Pike - 10-12 reps

6. Leg Raises (on bar) - 12-15 reps

II. Agility & Deception (Water Kata)


Niko Style Home Workout (With Sledgehammer)

7. Lateral Box Step-Overs - 30-45 sec

8. Shadow Evasion Drill - Slips, ducks, weaves (mirror or visualize opponent)

9. Sprint Teep Kicks - 30 sec burst

10. Jump Squats - 15 reps

11. Sprawl + Fake Step + Knee - 8-10 reps

III. Striking Practice (Flame Kata)

12. Shadowboxing Combos - Jab > Slip > Cross > Elbow > Knee

13. Elbow Flow - Step-in elbows, angle changes

14. Clinch Knees - 20-30 reps (visualize opponent or use wall)

15. Footwork Drills - Advance, retreat, pivot, circle

IV. Hammer Power (Earth Kata)

16. Sledgehammer Slams - 10-15 reps/side

17. Side-to-Side Hammer Swings - 10-15 reps/side

18. Hammer Shoulder Circles - 10 slow reps/direction

19. Sledge Iso Hold (vertical grip) - 30-45 sec

20. Sledge Overhead Lunges - 8 reps/leg

V. Void Kata (Stillness & Mind)

21. Wall Sit or Deep Horse Stance - 60 sec

22. Isometric Pull-Up Hold - 20-30 sec

23. Meditative Breathing - 5 minutes (calm focus and recovery)

Cool-Down Stretches (5-7 Minutes)

1. Forward Fold (hamstrings + back) - 1 min

2. Seated Twist (spine + obliques) - 30 sec/side

3. Kneeling Hip Flexor Stretch - 45 sec/leg

4. Child's Pose + Shoulder Reach - 1 min


Niko Style Home Workout (With Sledgehammer)

5. Wrist Rolls and Stretch - 1 min total

6. Deep Breathing (lying or seated) - 2 min

Optional Weekly Focus

- Monday: Control - Slow kata, precise movement

- Tuesday: Flow - Connect drills smoothly

- Wednesday: Power - Explosive reps + hammer focus

- Thursday: Speed - High-intensity movements

- Friday: Calm - Technical form + breathing work

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