Spartan training
We were all dazzled by the Spartans' deadly fighter physique when we saw the movie 300, their discipline and consistency in improving their performance for the war is feared to this day.
These warriors in the past were the most feared army in Greece, thanks to their fighting prowess and their strength, but how did they train in a time where there were no gyms, tools, dumbbells and barbells?
In this article we will reveal all the secrets of their very rigid training.
Type of training
The Spartans were a highly developed people in the technique of warfare, and in a period when all tools and routines had not yet been invented they managed to obtain monstrous strength.
This means that their training was neither one split nor aimed at achieving a sculpted physique, the exercises they did were exclusively functional!
All exercises consist of 3 series each between 10 and 20 repetitions, with 1 minute rest.
The force
Spartans were trained to hit hard, so they had to go through grueling training.
Certain exercises were born a long time ago and have remained in use and loved until now.
Precisely they are the ones that work more muscles at a time and work our body in an excellent way.
1. Abdomen
The most important exercises are those ofabdomen, which supports us throughout this training.
To train it you will have to follow a progression that starts from one sitting in L supported with the heels, it continues with one with the legs raised but close to the chest and ends with a real L-shaped seat.
Since there are no repetitions of this exercise, you will have to stay in the position for a total of 1 minute, with all the breaks you need, when you can do 1 minute in a row without rest you can move on to the most advanced session.
One of these are the pushups: even if they are performed by many a large percentage do them incorrectly, the elbows must be close to the body, you must not allow your arms to make a shape "T" with the bust.
When you reach 20 repetitions with the classic push-ups in all sets you can move on to those a Diamond, that is, with the hands in contact in the center of the chest.
2. parallel
The card continues with a vertical push exercise: the parallels.
They must be performed with a perfectly straight body and the elbows inside, and when you come down with the body your arms must be parallel to the bars on which you are resting.
When you can do this exercise completely and there sitting in L with the legs close to the chest, perform them while keeping the legs as in your sitting.
3. Remate
For the back you will have to do the rematore and its variations: the oarsman horizontal it is the easiest, you will have to get under a table grabbing it with your hands and pull yourself up until your chest makes contact with the piece of furniture.
When you are able to complete this exercise you will have to widen your grip, more and more, and when you are able to do it with a very large amplitude you can begin to do the wide grip tractions, the quintessential back exercise.
4. Squat
Lo squatting instead, it is the most useful exercise for the legs: bodyweight could be too easy if single leg squats are performed.
When you can also do them on one leg, grab the ankle while you are on a rise and perform the squat going down until the knee touches the floor.
Resistance
Long walks with huge loads on their backs were the order of the day for Spartans, and a single exercise workout wasn't enough.
So the walk with bag it is the best exercise to do: simply a sack filled with flour or sand has to be loaded on your shoulder and you will have to carry it there for a long walk.
A run instead with a weighted jacket to simulate the holding of weapons and shield is excellent for strengthening the stamina and your legs.
These strenuous exercises will stimulate your whole body and you will be so fatigued the first few days that you will almost have difficulty standing.
By completing this workout, at least 3 or 4 times a week, by eating the right amount, you will have achieved the physique and performance of a true warrior of ancient Greece!
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