Train like the Gladiators of the Roman Empire for Strength, Stamina and Size
With Gladiator II hitting the cinemas November 15, news feeds are awash with iron clad sword wielding images of Paul Mescal as he takes on the role of Lucius Verus. And while he has disclosed some of his training for the role, how did the Gladiators of the Roman Empire actually train?
Men's Health have trawled through the history books to take a closer look and create a Gladiator inspired workout. After all, the gladiators of the time were pretty stacked, so it warranted further investigation.
What Was the Gladiator Workout?
According to essays written by historians, Gladiators trained in schools called 'Ludus Gladiatorius'. The training that would take place was mainly combative, but they also trained with wooden weapons to avoid injury and weights such as the 'Halteraes' (stone dumbbells).
It is thought that Gladiators of Ancient Rome adopted the Tetrad workout plan, which originated in Ancient Greece. After their incorporation into the Roman Empire, the physicians of the time spent their hours training gladiators to be in peak condition with their tried and tested techniques, one of which was something called the 'Tetrad' workout plan. This was a four day cycle to encourage strength and muscle gain and was one of the first recorded versions of periodised training.
What Is the Tetrad Workout Plan?
The Tetrad (or Tetrades) was a 4-day training cycle for gladiators. Philostratus, a philosopher of the time, explained it quite simply: 'By the tetrad system, we mean a cycle of four days, each one of which is devoted to a different activity.'
He outlined the 4-day cycle as:
Day 1: Prep - 'The first day prepares the athlete. Regarding exercise of the first day, it is made up of short, intense movements which stir up the athlete and prepare him for the hard workout to follow on the next day.' This could be short intense bursts of exercise, similar to high intensity interval training and plyometrics.
Day 2: Trial - 'The second is an all-out trial. This strenuous day is an all-out test of his potential.' This could be your heavy compound lifts.
Day 3: Rest - 'The third is relaxation. The third day employs his energy in a moderate way,' This does exactly what it says on the tin, a rest day. Ancient Greeks also practiced breathwork on these relaxation days.
Day 4: Skill - 'The fourth is a medium-hard workout. While on the day of the medium workout or last day, the athlete himself practices breaking holds and preventing his opponent from breaking away.' This could be accessory lifts or working on your weaknesses or technique.
Gladiator Workout Plan
Here is a 4-day workout routine inspired by the gladiators of the Roman Empire to include in your training.
DAY 1: Prep
Box Jumps
x3 reps, 5 sets
You're aiming for explosive and high reps here, instead of endless box jumps for cardio. Stand in front of a box, with your feet hip-width apart. Jump on top, landing with both feet as softly as possible and bending your knees slightly to absorb the impact. Step back down, ready to repeat.
Plyo Press-Ups
x5 reps, 5 sets
Hit a strong plank position, with your core tight and hands under your shoulders. Bend your elbows to bring your chest to the floor. Keep your elbows close to your body as you push back up explosively so that your arms straighten and hands leave contact with the floor. As you descend, go straight into your next rep.
Medicine Ball Slams
x10 reps, 3 sets
Squat down and grab a ball with both hands. Stand up explosively and lift the ball overhead. Extend your hips and knees and come up onto your toes. Contract your abs and slam the ball down to the ground as hard as possible. Repeat, keeping each rep explosive.
Sprints
x 20 seconds on, 40 seconds off, 10 sets
Complete an all-out-effort sprint for 20 seconds. Take your recovery time, you should need it.
DAY 2: Trial
Deadlift
x3-5 reps, 5 sets
Walk your shins to the bar with your feet underneath your hips. Send the hips behind the heels and reach your hands towards the bar. Your shoulders should be over the bar and middle foot underneath. Keeping your back and head in line, retract the shoulder blades while holding your torso rigid to create tension between you and the bar. Push the floor away from you while keeping the bar close. Lock out the hips without sending the weight back and reverse the movement.
Bench Press
x8-12 reps and 3 sets
Lie back on a flat bench holding a barbell in the rack above you with a shoulder-width, overhand grip. Breathe in and lower the bar slowly until it skims the middle of your chest. Push the bar back to the starting position explosively as you breathe out, ready to repeat.
Pendlay Row
x3-5 reps, 3 sets
Hinge over and grip the bar. Keeping your back straight and parallel to the ground, explosively row the bar up and into your hips, before lowering the bar back to the ground. You don't need to control the weight on the descent, these should be heavy and powerful.
Back Squat
x8-12 reps, 3 sets
Stand with your feet a little wider than your hips. Keep your chest proud and your core locked. Sink your hips back and descend into a squat while the knees travel in line with the toes. At the bottom of the squat, the thighs should hit parallel or lower and your elbows should come in between your knees. Drive back up, driving through the heels and tensing your glutes at the top. Repeat.
Overhead Press
x3-5 reps, 3 sets
Hold the barbell in the front-rack position with your elbows high. Take a breath and brace your core. Press the barbell overhead, while keeping the chest open. Lower under control to your shoulders and repeat.
Farmer's Carry
x30 metres, 30 seconds rest, 5 sets
Complete with olympic rings and plates, or a set of heavy dumbbells. Stand tall with your weights in each hand. Let your arms hang freely at your sides, take a deep breath into your core and begin a fast, deliberate march. When you reach a 15-metre mark, get your composure, turn around without letting the weights swing and head back.
DAY 3: Rest Day
Check out our guide to breathwork here and guide to meditation here. If you would really like to do some low(ish) intensity movement, try rucking.
DAY 4: Skill
Pull-Ups
x8-10 reps, 3 sets
Grasp a pull-up bar with an overhand grip over shoulder-width apart. Lift your feet from the floor, hanging freely with straight arms. Pull yourself up by flexing the elbows while pinching your shoulder blades together. When your chin passes the bar, pause before lowering to the starting position.
Pistol Squat
x5 reps each side, 3 sets
Stand with your feet in a narrow stance and lift one leg off the floor. Bend your standing knee to squat down as low as you can while keeping your back straight. Push back up to the start position through your heel, ready to repeat.
Dips
x8-10 reps, 3 sets
Grab your bars with your palms facing inward and your arms straight. Slowly lower until your elbows are at right angles, ensuring they stay tucked against your body and don't flare out. Drive yourself back up to the top and repeat.
Bicep Curls
x10-15 reps, 3 sets
Stand tall with the dumbbells hanging in front of you, palms facing away. Curl both dumbbells upwards until your thumbs almost touch your collarbone, keep the elbows close to your waist. Lower both bells ready to repeat.
Medicine Ball Wood Chops
x5 reps each side, 3 sets
Stand with your feet wider than shoulder-width apart, knees slightly bent. Hold the medicine ball at one hip with both hands, the torso twisted and keep your arms straight. Use your legs to power the movement and rotate at your waist while you explosively lift the ball up above your shoulder to the opposite side. Control it at the top and reverse the movement, ready to repeat.
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