If you think today’s mixed-martial arts fighters are badass, you’re right. These fighters kick, punch, grapple,and choke their way to a win with skill and brute strength. But match these guys against Spartan Warriors from 2,500 years ago, and they won’t seem quite as tough. If you were a soldier during the reign of the Spartans, you would have already spent a lifetime proving your physical prowess from a young age to become a part of an elite army made up of some of the most physically conditioned men in history.
Obviously there weren’t any Weider weight sets lying around, universal gym equipment, or a neighborhood health club for the Spartans. But they still managed to develop a chiseled physique and serious strength and muscle power to dominate in combat. There was lots of training in the discus, javelin, wrestling, boxing, and other combat sports. And you can be sure there was plenty of testosterone-driven brawls to prove who was the toughest member of the army.
Now that we’re a little more civilized society, you don’t have to dedicate your life to the art of hand-to-hand combat. But the Spartan Warrior legend has spawned a host of Hollywood blockbusters like Warrior, 300, Thor, and Gladiator. The Spartan renaissance has also given rise to wildly popular obstacle course events that test the will power and physical strength of participants at Tough Mudder, Warrior Dash, and the Spartan Race. And now there’s even the Spartan Warrior Workout: Get Action Movie Ripped in 30 Days.
In this bodyweight training program by Dave Randolph, you’ll learn how to fire up your metabolism to burn body fat, build muscle strength and endurance, get a handle on your diet, and reveal your true Spartan Warrior body. Randolph is well-suited for the job too. He was among the first disciples of Pavel Tsatsouline to complete the Russian Kettlebell Certification program. He’s a 6th-degree blackbelt in kung fu, and he’s helped thousands of people burn fat and build muscle during his decade as a fitness instructor.
In Randolph’s Spartan Warrior program, he lays out a a challenging body transformation plan that promises results in 30 days based on bodyweight training exercises and Pavel’s favorite kettlebells. You might be scoffing at any program that promises big results in such a short amount of time, but take a closer look at the workouts lined up for Spartan-wanna-bees, and you’ll shudder at the punishment you’ll need to endure to get there.
First, Randolph provides a coach’s style overview of the Spartan workout. It’s kind of like that preseason talk in the locker room when you hear the nitty-gritty on what practice will be like and what’s expected. You’ll get your marching orders to get set up with kettlebells, a pull-up bar, lifting chalk to improve your grip strength, and a few other things you might have at home, or will find at the gym.
Then, you’ll get a detailed nutrition plan largely based on eating whole and unprocessed foods. That means more fruits and vegetables, whole grains, and nuts and legumes. But you won’t have to become a vegetarian follow the Spartan diet. These warriors also ate their share of protein-packed lean meat to build muscle strength and size.
After Randolph lays out your eating plan, it’s on to the exercises and workouts. This four-day split training program is designed to maximize muscle growth while burning body fat. And if you’re true to the workouts, Randolph won’t disappoint. Randolph’s two-part program will hammer your body with pull-ups, push-ups, box jumps, floor wipers, squats, and dozens of variations of these exercises, that will give you a glimpse into the life and suffering a Spartan Warrior endured to be so physically powerful.
Check out these Spartan Warrior moves by Dave Randolph:
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This 30-day plan based on Spartan Warrior training will help moderately-fit people get stronger and reveal more muscle definition with four workouts a week.
If you’re super overweight, you’ll still be able to lose weight and build muscle strength, but you might not be six-pack ripped in 30 days if you have a lot of weight to lose. Also for bodyweight training purists, there are some barbell and dumbbell exercises.
If you’re looking for an honest, kick-ass workout that will test your physical boundaries and transform your body, you’ll get results by sticking to the Spartan Warrior workout for at least 30 days.