Spartan Warrior Workout

1. Master the Spartan Warrior Workout: 6 Core Exercises

The Spartan Warrior Workout calls for 50 dead-hang pull-ups, 50 deadlifts, 50 push-ups, 50 box jumps, 50 floor wipers, and 50 kettlebell dead clean and press.

Six foundational exercises. The Spartan Warrior Workout is built around six key exercises that target all major muscle groups and movement patterns. These exercises are:

• Pull-ups: Vertical pulling movement
• Deadlifts: Hip hinge and full-body strength
• Push-ups: Horizontal pushing movement
• Box jumps: Explosive lower body power
• Floor wipers: Core strength and stability
• Dead clean and press: Full-body power and coordination

High-intensity, functional training. This workout is designed to build strength, power, and endurance simultaneously. By performing high repetitions of these compound exercises, you'll develop a lean, athletic physique capable of handling diverse physical challenges.

2. Nutrition: Fuel Your Body Like a Spartan

Instead of thinking about how you eat as a "diet," try to change your mindset and look at it as modifying the way you eat to help you get the best fuel for your body.

Eat for performance. A Spartan diet focuses on whole, nutrient-dense foods that provide sustained energy and support recovery. Key principles include:

• Eat 5-6 small meals per day
• Focus on lean proteins, vegetables, fruits, and good fats
• Avoid processed foods, sugary drinks, and excessive alcohol

Meal timing and composition. Pre- and post-workout nutrition is crucial:

• Pre-workout: Light carbs and protein for energy
• Post-workout: High-quality protein and carbs within 1 hour for recovery
• Hydration: Drink water throughout the day, aiming for 64 ounces minimum

3. Progressive Training: From Beginner to Advanced

If you think you already have what it takes to be a Spartan, take the challenge on page 7 and go from there. What if you can't do a perfect pull-up or push-up, or you're just getting back on the fitness track? No problem.

Assess your starting point. The Spartan Warrior Workout provides progressive programs for all fitness levels:

• Beginner: Focus on building basic strength and mastering form
• Intermediate: Increase volume and intensity
• Advanced: Perform the full workout with minimal rest

Structured progression. Each exercise has specific progressions and assistance exercises to help you improve:

• Pull-ups: Dead hangs, supported pull-ups, negatives
• Push-ups: Incline push-ups, knee push-ups, partial range of motion
• Deadlifts: Kettlebell deadlifts, sumo deadlifts, single-leg variations

4. Mastering Pull-Ups: The Ultimate Upper Body Exercise

For most people, pull-ups are probably the most challenging of the exercises in this workout. They're a total-body exercise that requires serious back strength.

Build pull-up strength. Key progressions and assistance exercises include:

• Dead hangs: Improve grip strength and shoulder stability
• Supported pull-ups: Use a bench or partner to reduce body weight
• Negative pull-ups: Focus on the lowering phase to build strength
• Inverted rows: Horizontal pulling to strengthen back muscles

Proper form is crucial. Maintain these key points:

• Use a false grip (thumb over the bar)
• Keep shoulders packed and engage the lats
• Avoid swinging or kipping
• Pull chin over the bar with controlled movement

5. Deadlifts: The Foundation of Strength and Power

The deadlift is one of the most powerful lifts around. It's also pretty straightforward: Pick a barbell off the floor and stand up.

Master deadlift technique. Key points for proper form:

• Bar over mid-foot, about an inch from shins
• Grip just outside legs, alternating grip for heavy lifts
• Flat back, chest up, shoulders slightly in front of bar
• Drive through heels, keep bar close to body
• Finish with hips and knees locked, shoulders back

Progressive overload. Start with light weights to perfect form, then gradually increase:

• Determine your 5-rep max (5RM)
• Calculate 1RM: 5RM x 1.1
• Use percentages of 1RM for training (e.g., 60-80% for strength building)

6. Push-Ups: Building a Powerful Upper Body

Push-ups. Everyone thinks they know how to do them, but I've seen countless pictures and videos on the Internet of people, including personal trainers, doing them wrong.

Perfect push-up form. Key points to remember:

• Hands directly under shoulders or slightly wider
• Elbows close to body, pointing back (not flared)
• Body in straight line from head to heels
• Lower chest to ground, touching triceps to lats
• Push away from ground, maintaining body alignment

Progressive variations. Build strength with these modifications:

• Incline push-ups: Hands elevated on bench or step
• Knee push-ups: Lower body weight for beginners
• Diamond push-ups: Hands close together for triceps emphasis
• Decline push-ups: Feet elevated for shoulder emphasis

7. Box Jumps: Explosive Lower Body Power

Box jumps sound and look easy, but they're deceptively hard, especially if you're jumping to a 24-inch box, as suggested in the Spartan Warrior Workout.

Develop explosive power. Box jumps target fast-twitch muscle fibers and improve overall athleticism. Key technique points:

• Start with feet hip-width apart
• Swing arms back, then forward for momentum
• Push hips back slightly, then explode upward
• Land softly on balls of feet, absorbing impact through legs

Progress safely. Build up to higher boxes gradually:

• Start with a low box (12-18 inches)
• Focus on perfect form and soft landings
• Increase box height as technique and confidence improve
• Use step-downs between reps to reduce fatigue and injury risk

8. Floor Wipers: Core Strength and Stability

Floor wipers are a unique exercise that involves lying flat on your back while holding a barbell locked out. At the same time, the core has to be tight but also active as it brings the feet up from the floor to touch the plates on one side of the bar, lower them without touching the floor, then bring them up to the other side of the bar.

Build core strength and stability. Floor wipers combine:

• Isometric upper body hold (bench press position)
• Dynamic leg raises with rotation

Proper technique. Key points for effective floor wipers:

• Lock out arms with barbell over chest
• Keep lower back pressed into floor
• Raise legs with control, touching plates on each side
• Avoid swinging or using momentum

Progressions. Build up to full floor wipers:

• Start with leg raises without weight
• Practice static barbell holds separately
• Combine movements with lighter weight before progressing to full 135 lbs (95 lbs for women)

9. Dead Clean and Press: Full-Body Power and Coordination

The dead clean and press (DCP) is considered a combination movement and is one of the principle movements used by kettlebell lifters. The dead clean helps build explosive strength, speed and timing while the press teaches total body tension, using the whole body to move the weight, and promotes shoulder health.

Master the technique. Break down the movement into components:

1. Dead clean:

   • Start with kettlebell between feet
   • Hinge at hips, grip bell with relaxed hand
   • Explosively extend hips and knees
   • "Tame the arc" as bell comes up to rack position

2. Press:

   • From rack position, engage core and glutes
   • Press kettlebell overhead, keeping elbow close to body
   • Lock out arm at top, bicep near ear

Build power and coordination. Benefits of the DCP:

• Develops explosive hip drive
• Improves shoulder stability and strength
• Enhances full-body coordination and timing
• Builds functional, real-world strength

10. Recovery and Mobility: Essential for Optimal Performance

Proper warm-up and cool-down movements should be incorporated into every workout you do, and many of the movements should be done on a daily basis, even if you don't train that day.

Prioritize recovery. Key components of a recovery routine:

• Dynamic warm-up: Joint mobility and light cardio (5-10 minutes)
• Cool-down: Static stretching and foam rolling (10-15 minutes)
• Active recovery days: Light activity between intense workouts

Improve mobility. Incorporate these practices:

• Joint mobility exercises: Neck, shoulders, hips, ankles
• Yoga or stretching routines: Focus on tight areas (e.g., hip flexors, hamstrings)
• Self-myofascial release: Use foam rollers or massage balls on sore muscles

Listen to your body. Balance intense training with adequate rest:

• Allow 1-2 full rest days per week
• Monitor sleep quality and duration (aim for 7-9 hours)
• Adjust workout intensity based on fatigue levels and recovery status

Last updated: October 20, 2024