Ancient Warrior Workouts: Training Like the Gladiators and Vikings

In today’s fitness world, many seek to emulate the raw power and resilience of ancient warriors. Gladiators and Vikings, known for their incredible strength and endurance, followed rigorous training routines that forged them into fearsome fighters. At Barbarian Forged Gear, we believe in harnessing the warrior spirit by incorporating these timeless workout principles into modern fitness regimens. In this blog post, we’ll explore the workouts of gladiators and Vikings, offering you a guide to train like these legendary warriors.

Why Train Like an Ancient Warrior?

Training like an ancient warrior isn't just about building physical strength—it's about cultivating mental toughness, resilience, and an unyielding spirit. By following the methods of gladiators and Vikings, you can achieve a balanced workout that enhances strength, endurance, and agility.

Gladiator Workouts: Building Power and Endurance

1. Circuit Training

Gladiators needed to be strong, agile, and have immense stamina. Circuit training was a core part of their regimen, combining strength and cardio exercises.

Sample Gladiator Circuit Workout:
- Warm-Up: 10 minutes of dynamic stretching and jump rope.
- Station 1: Push-Ups (15 reps)
- Station 2: Bodyweight Squats (20 reps)
- Station 3: Burpees (10 reps)
- Station 4: Kettlebell Swings (15 reps)
- Station 5: Plank (1 minute)
- Repeat Circuit 3-4 Times

2. Combat Drills

Gladiators practiced combat drills to simulate fighting scenarios, improving their reflexes and fighting skills.

Sample Combat Drill:
- Shadow Boxing: 3 rounds of 3 minutes, focusing on speed and technique.
- Heavy Bag Work: 3 rounds of 3 minutes, incorporating punches, kicks, and knees.

3. Strength Training

Strength was crucial for a gladiator’s survival. Incorporate compound lifts to build overall body strength.

Sample Strength Workout:

Day A:

- Squat: 4 sets of 6 reps
- Deadlifts: 4 sets of 6 reps
- Overhead Press: 4 sets of 8 reps

Day B:

Rest at least one day in between Days A and B

Viking Workouts: Embracing Raw Strength and Endurance

1. Strongman Training

Vikings were known for their incredible strength, often engaging in activities that mimicked their daily tasks, like lifting and carrying heavy objects.

Sample Strongman Workout:
- Farmer’s Walk: 4 sets of 50 meters, carrying heavy dumbbells or kettlebells.
- Tire Flips: 4 sets of 10 flips
- Log Press: 4 sets of 8 reps
- Stone Lifting: 4 sets of 5 lifts

2. Endurance Building

Vikings traveled long distances and needed excellent cardiovascular endurance. Incorporate running and rowing into your routine.

Sample Endurance Workout:
- Running: 5 miles at a steady pace
- Rowing: 3 rounds of 5 minutes, high-intensity interval training (HIIT)

3. Functional Strength

Vikings performed functional movements to enhance their physical capabilities for daily activities and combat.

Sample Functional Strength Workout:
- Squats: 4 sets of 10 reps
- Lunges: 4 sets of 12 reps per leg
- Clean and Press:4 sets of 6 reps
- Sledgehammer Swings: 3 sets of 15 swings per side

Embrace the Warrior Spirit

Training like a gladiator or Viking is about more than just physical exercises. It’s about embracing a mindset of discipline, perseverance, and relentless effort. By incorporating these ancient warrior workouts into your routine, you can build a body that’s not only strong but also resilient and ready to face any challenge.

At Barbarian Forged Gear, we celebrate the legacy of ancient warriors by encouraging modern-day fitness enthusiasts to train with the same intensity and purpose. By following the training principles of gladiators and Vikings, you can unlock your full potential and unleash your inner warrior.

Join the Barbarian Forged Gear tribe and stay connected with like-minded warriors on Instagram. Let's forge resilience and unleash our inner warriors together!

Visit our shop now and gear up with apparel that embodies strength and resilience. Embrace the warrior spirit with Barbarian Forged Gear.