Train Like A Spartan: The Spartan Warrior Workout

Spartans were some of the most feared and respected warriors throughout history, defeating countless enemies throughout the ancient world, but you don’t need to be Leonidas to train like a Spartan warrior.

Signup & Get Early Bird Access To Our Personal Fitness App

If you want to learn more about training like a Spartan read on for tips, and advice, as well as some of our best Spartan workouts to get you there.

The Mindset

A lot of what made Spartans such powerful warriors was their mindset. They were ready for battle anytime, anywhere. The same has to go for you; you can’t allow yourself to skip a workout for anything. Whether you’re tired from a long day at work, swamped with chores and errands, or just don’t want to, these are excuses you’ll have to battle every time you workout.

Take the first step towards a Spartan mindset and set your workout days in stone. Don’t let anything stop you from staying active, so push your excuses and lazy days aside.

Related: Head Over to Groom+Style To See Some of The Best Weighted Vests

The Training Schedule

You may be in good shape, but if you’re looking to train like a Spartan, good may not cut it. These workouts are not for the faint of heart. To get in amazing shape, you’ll need to train for speed, strength, and endurance passionately. There are no half measures to this training because it is as much about training your mind as it is your body.

The best training schedule has you building strength two days a week, focusing on your speed training another two days, and rounding everything out with one day dedicated to endurance training. The last two days are your choice, but should incorporate some mild activity. As with any training, space your days out to limit the very real risk of injury and fatigue. A standard weekly schedule should look like this:

  1. Strength Training
  2. Speed Training
  3. Variety Day
  4. Strength Training
  5. Speed Training
  6. Endurance Training
  7. Variety Day

Gaining Strength

Strength training should not include slow, even repetitions with static weights. For your warrior training, you want to focus on strengthening the whole body and building lean muscle, especially those fast-twitch muscles that respond in fight or flight mode. Try running through several sets of these exercises instead:

Jump Squats

Feet shoulder-width apart, sink into a deep squat, then explode upwards, jumping as high as possible.


Feet shoulder-width apart, sink into a squat until your hands are on the ground and kick your feet back into a pushup position. Do a push-up, then jump your feet back under you, and explode out of the squat, clapping your hands above you as you jump.

Push-Up Claps

Give your push up some flair, propelling your upper body off the ground and clapping before landing. Don’t forget to keep form through the rest of your body, you’ll need that core strength.

Jump Lunges

Step into a deep lunge. Jump, scissoring your legs in the air to alternate foot placement and end up with the other leg in front.


Whether you prefer setting up on elbows or hands, stay in a flat backed, straight legged push up position. The plank is still a great way to work your core muscles.

These exercises all have variations to accommodate beginners, as well as advanced athletes. If you’re just getting into training, you may want to do the easier versions of each drill and work your way up.

For truly advanced warriors, try this routine:

  • Pull Ups: 25 Reps
  • Barbell Deadlift: 50 Reps
  • Push-ups: 50 Reps
  • Front Box Jump: 50 Reps
  • Jackknife Sit-Up: 50 Reps
  • Clean and Press: 50 Reps
  • Pull Ups: 25 Reps

The goal is to finish the entire routine in 20 minutes. This is a very difficult routine and should only be attempted by more experienced athletes.

Moving Faster

Speed training is essential for every warrior. Your focus should neither be on top speed sprinting nor a long, slow lope. Rather, you are trying to develop a higher speed that can be maintained for the long term. Battles were long, arduous affairs, so you need to train for stamina. This roadwork routine will get you there:

  • Warm up with a brisk 30-second walk.
  • Pick up the pace into a jog for 20 seconds.
  • Sprint for the next 10 seconds.
  • Repeat the cycle for a total of 5 minutes.
  • Take a 2-minute cooldown. Breathe, hydrate, and get ready to go again.
  • Repeat the whole routine three more times.

Pushing Through

Endurance training is where the biggest mental work takes place. The idea here is when your body is tired and lactic acid build up turns your limbs to lead, you push through by force of will. You also help your body become more efficient at the aerobic process, so you don’t get as much buildup.

Running is still the best endurance exercise on the block. Don’t work the speed routine, just run. Run as long as you can, then walk until you can run some more. Just keep going. If you prefer a challenge other than running — biking, rowing, and swimming are ideal substitutes.

As with any training, know your body and understand when enough is enough to avoid injury or illness.

No Days Off

Time to talk about your variety days. While, rest is important and downtime gives your body a chance to repair tissue and heal, a completely static day is not in your best interest during training.

It is important to keep your body moving and your mind focused to cement the gains you are making, keeping you from getting too sore and tight.

What does a variety day look like? Anything that keeps you at a moderate level of activity. Catch up on household chores. Go for a jog, do some gentle yoga or swim at a more leisurely pace. Whatever works for you. Just don’t give in to the siren’s song of Netflix, pizza, and brews.

You Have To Want It

Training like a Spartan requires focus and determination to get the body, strength, and speed you’re looking for. The training itself is your challenge, and it’s where you learn more about yourself, your limits, and how to surpass them. Start your challenge today, have fun, and good luck!