You ever wonder how gladiators trained?

These men stepped onto the blood-soaked sands of the Colosseum, knowing they’d either leave in glory… or in pieces.

These weren’t soft men. They didn’t waste time with pointless exercises or half-effort workouts. They trained with brutal efficiency—because their lives depended on it.

And while you’re not stepping into an arena, you are fighting your own battles—stress, time, energy, and the reality of getting older.

That’s why your training needs to be smart, efficient, and brutally effective.

No fluff. No wasted effort. Just straight-up warrior training.

HOW GLADIATORS TRAINED

Strength & Power – No fancy gym equipment. Just heavy stones, logs, and lead weights. They lifted, carried, and dragged brutal loads to build next-level strength.

Endurance & Stamina – The difference between life and death? Who lasted longer. These guys ran, jumped, sparred, and fought for hours on end to build a gas tank that never quit.

Combat Training – Every warrior had a specialized fighting style—some fought with a sword and shield, others with a trident and net. They sparred daily, took hits, and learned how to strike with precision.

Agility & Speed – In the arena, if you were slow, you were dead. Quick footwork, dodging drills, unstable surfaces—they trained their reflexes to be sharp and their movement to be unpredictable.

Mental Toughness – These men weren’t soft. They endured pain, exhaustion, hunger—and kept going. Every brutal session made them more resilient, more dangerous, and more prepared for battle.

Sound familiar?

It should. Because these same principles are what make a man strong today.

And you don’t need a Colosseum to train like a gladiator.

You just need the right system.

GLADIATOR GAINZ KETTLEBELL WORKOUT

This workout builds strength, power, endurance, and resilience—the same way ancient warriors trained, but with modern efficiency:

Part 1 – Strength & Endurance Circuit

:35 work / :15 rest per exercise – 4 total rounds

• KB Goblet Step-Ups (:35 per side) OR KB Side-to-Side Lunges (:70 total)
• Spider Push-Ups – Be sure to do a push-up after each “climb”
• Lying Hip Bridge w/ Feet Elevated (box or bench)

Rest :60 between rounds.

Part 2 – EMOM (Every Minute on the Minute) Strength & Power Work

Set a timer to go off every 60 seconds

At the beginning of each interval, complete the prescribed reps. Your rest is the time between finishing the reps and the next interval starting. Keep moving non-stop for 4 total rounds.

• KB Goblet Squats – 12 reps
• 1-Arm KB Rows – 12 reps per side (add a pause at the top of each rep)
• Close-Grip Push-Ups – 12 reps (pick a version that challenges you: hands elevated, knees, or toes)
• 1-Arm KB Snatch – 6 reps per side

This is real training. No fluff. No gimmicks. Just results.

If you’re ready to train like a warrior and build a body that won’t break down, check out the full Gladiator’s Edge program here:

-> Gladiator’s Edge Kettlebell

-Forest