Ancient Greek Strength Training | their programming & workouts

The Ancient Greek organized their strength training using a very specific system.

Athletes and soldiers from ancient Sparta, Athens and the other city states used something called the ‘Tetrad system’ to organize their training.

It consisted of the following four-day cycle:

-Day 1: workout with short, explosive movements.
-Day 2: an all-out, rigorous workout
-Day 3: relaxation and light activity
-Day 4: medium intensity workout
focusing on specific skills

This four day workout split was repeated constantly, broken up with an extra rest day if needed.

This is the SAME four day system I use in my 70 Days in Sparta workout program - based off real Spartan methods like this.

If you wanna learn more at the link on my page!

#ancientgreece #spartan #functionaltraining 

[Kodtheupandcoming]

Day 1 - Power
Day 2 - Compound Strength Training
Day 3 - Cardio
Day 4 - Movement Training

[shadeedmuhammad]

Man I just to say you do an excellent job presenting information

[Alexandergr]

The Greeks, never stray from them, they will always provide wisdom and guidance. Excellent content to say the least.

[diosnelfrica]

I do this system.
Day 1- Sprinting+Cardio
Day 2- Cardio+Calisthenics
Day 3- Yoga (goes well in hand with my calisthenics training)
Day 4- Weightlifting

[ekimvengeance-jfff]

This guy has the facts and info, on damn near every warrior clans

[ettercapstudios]

fun fact in ancient greece when a winter hit in a war they whaited it to end and through the winter commanders hosted competitions for the soldiers to not get soft and winner got money glory or higher rank

[keajd]

There’s even a book called Banned Spartan Rituals that dives into this kind of stuff, but barely anyone seems to know about it.

[collinvergotine]

Those people in those days were built differently the fact that war could and would come to their doorstep was a reality for those people I’m sure they woke up differently to how we wake up those people like all the people in their day fought for only one thing TO STAY ALIVE 👍💯

[brians]

That sounds like a great system that would minimize over training while maximizing strength

[krzysztofrudnicki]

I'll try that way
Day 1- HIIT training
Day 2 - Heavy sandbag lifting
Day 3 - Yoga/Stretching
Day 4 - Calisthenics/accessories

[chriss]

They are real food back then too… good nutrition helps make great results

[glorfrost]

Love your videos, they’re very interesting. Gets me fascinated

[jayaggression]

i use a 4 day system as well; conditioning, boxing, wrestling, boxing.

[Warthunderer-xghs]

I just want to achieve this type of physique not a physique for the look but for true strength because they didn’t have weighs or dumbbell but raw movement and training

[pitstopchr]

I just wonder how they got these bodies without protein powder. Like isn’t that the narrative all the exercise experts push? How did they get enough protein if according to everyone, you need as many grams of protein as your weight??

[jimlacy]

I like your video. But what exercises?

[micvili]

My ameture research shows there were no athletes in Sparta. They were a nation of soldiers. Their training was different from the other Greek states it was based on soldiering as hoplight training as a unit, which looked nothing like the tetrad system

[Victor-yhek]

To all of you that Never played Football 🏈
Think this is the best training, I I would love to have all of you for a whole Month and train you like we did in summer time and at the end give you what we call HELL WEEK if any of you survive the first Month.

[sheldonperkins]

D-A-M-N WOW, THAT'S A S-E-R-I-O-U-S WORKOUT ROUTINE WOW

[omarsilva]

The tetra is still used today for collegiate sports