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The Gladiator Workout

The Gladiator Workout

Today the purpose of training is to ramp up your physical performance in warrior style fashion. Like a gladiator you need to be able to twist, jump, run, and throw like your life depends on it. Well today The Gladiator Workout is going to help to provide you with just that!

The Gladiator Workout

Warm Up:

Rolling “V” Stretch: 5

A Skips: 15 R&L Legs

B Skips: 15 R&L Legs

Kettlebell Static Groin Stretch: 10 With A Pause At The Bottom Of Goblet squat (Note: If no kettle bell is available you can substitute a medicine ball, a rock, an unopened box of detergent, or a thick book.

Shoulder Warm Up: Palms To Face; Palms To Head–15 R&L Arms

Gladiator Style Conditioning For Power, Speed, And Optimal Function: Recommended Equipment: Jump Rope, Medicine Ball 

Jump Rope: 2-2 minute rounds of skips with 1 minute rest between!

Jump Rope Doubles (Double Under): 3×15

Medicine Ball Plyometric Push Ups: 3×6 Note: Perform a warm up set of push ups first.

Single Leg Long Jumps: 3×5 (R&L Legs) Note: Jump off of one leg and land on both. Make sure to flex at your hips and knees to absorb the landing. Land heel to toe and make sure to land on the ground softly as if you are landing on a glass surface. Make sure your hips, knees, and ankles are strong and stable before adding these to your program.

Single Arm Medicine Ball Slams: 3×6 (R&L Arm) Note: Reps can be performed all with one arm or alternated between left and right arms.

Strength And Power Movement For Some Serious Gladiator Fighting Skills: Recommended Equipment: Kettlebell(s), Push Up Gliders, Dumbbells

Kettlebell Swing, Clean, And Press: 3×5 (R&L Arms) Note: Use a moderately heavy kettle bell.

Gliding Push Ups: 3×5 (R&L Arms) Note: Make sure you are efficient at conventional push ups before attempting. If not substitute conventional push ups instead.

Superset Single Leg Deadlift: 3×5 (R&L Legs) Note: A kettlebell or dumbbell will work with this drill.

Prone Kettlebell/Dumbbell Drags: 3×5 (R&L Arms)

Single Arm Loaded Farmer’s Walk: 3–Walks of 40 steps in both right and left arms. Use a relatively heavy dumbbell or kettle bell.

4-Point Hip Stretch

What did you think of today’s workout? Post up in the comments below.

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I'm a Certified Strength And Conditioning Specialist (CSCS) and author. I have had over 17 years experience in MMA fitness, strength and conditoning, and athletic performance for most every sport. As an author and specialist I've written close to a million words on fitness and strength. I'm also a Muay Thai practictioner and enjoy helping others to reach their peak potential through fitness and performance.

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