Gladiator 2

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strengthvillain.com 2012 Villain Publishing2

IntroductionThis book is intended to give the reader an inside look at what it is like to

train at Greyskull. The program presented follows a hypothetical male

trainee through twelve grueling weeks designed to elicit a greater level ofstrength, conditioning, and all-around toughness.

This is by no means a default representation of the training conducted here,but rather a snapshot of some of the methods that we employ.

Undertaking this program for twelve weeks will certainly produce for you a

very favorable set of results. Im frequently asked what to do once one is

done with the Greyskull LP (the basic program presented in my book The

Greyskull LP: Second Edition). While the GSLP is almost infinitely flexible

and adaptable, programs like the one presented in this book are stillcommonplace for trainees who have been at it a bit longer.

This program takes a holistic approach to strength and conditioning. My

layering method is used full bore here, combining strength training with

weights, high intensity conditioning, track sprinting, running, and

homework; smaller sessions designed to be completed daily at the end ofthe day.

The elements compliment each other, and strike a perfect balance in terms of

maximizing the amount of work that can be asked of you over the course ofa week, and not overtraining you. The demands here are high. The result is a

strong, capable, aesthetically pleasing body that will help you equally attract

smoking hot females, and demolish their boyfriends that are unhappy withyou for stealing their girl.

Its not your fault, remember that.

Before we begin, lets take a look at the major components of this program.

Ill be gone for the day by the time you get through it, so I will catch younext time.

Enjoy the program, Gladiator!


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The Strength-Training Component

Each week of this program has a backbone of three strength training days.There are no frills here. The movements are simple, basic exercises that are

proven to produce results when trained hard.

There is an understanding here that the trainee has undergone a more basic

strength development program along the lines of The Greyskull LP prior

to taking on this program. As a result, this program is admittedly less

focused on pure strength development through weight raining, and more

focused on the development of a more complete level of fitness through thesynergistic effects of the various training modalities used.

That said, the weight training presented here, though not as sexy as youmay find in other books or programs, is still the balls.

The program is divided into two six-week phases. There is a notable

programming shift in the strength training portions that occurs at the sixth

week. The important thing to remember is that progress is ever occurring,and that all workouts should be logged so that progress can be tracked.


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The High Intensity Conditioning

Component

Each week in this program has three days, which are dedicated to

conditioning. Two of those days are made up of the sprint and run

components, while the other day is a high intensity day using a variety ofexercises, movements and implements.

These days are made up of workouts that use bodyweight exercises,dumbbells, barbells, kettlebell, and sandbags.

Each session is designed to compliment the strength-training portion of the

program and elicit a nasty level of overall conditioning. There is definitely a

gut check element to these workouts as well, which has an overall mentaland physical hardening effect.

Leave nothing in the tank on these days; milk every drop of progress thatyou can out of these grueling sessions.


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The Sprint Component

Each week in this program features a sprint day as the first dedicatedconditioning session. The benefits of sprinting are numerous and include an

increase in overall conditioning, as well as a favorable effect on bodycomposition.

The sessions are designed to be completed at a track. I expect you to hit thetrack rain or shine, and give these sessions your all.

Each session sees you sprinting for a total of eight hundred meters for the

day, though they are broken down into four different workouts that rotatethroughout the program.

100m x 8 200m x 4 400m x 2 800m x 1

Record your times for each session. You should be improving your times onthe efforts each time you hit the track.

Make sure that you conduct a thorough warm-up before sprinting each

session. Some basic, static stretches like you did in high school gym class

will do the trick, when combined with a few progressively faster warm-upruns.


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The Running Component

In addition to the sprint component, there is a longer distance run element inthis program as well. The long(er) runs here are designed to develop overall

conditioning in a synergistic manner with the other methods, and also build

mental toughness (particularly the sessions with a weight vest). These runscan be completed on a track, or on a road route measured out in advance.

The three distances that I have you running here are:

One Mile Two Miles Three Miles

In the early weeks of the program, you complete the runs with no additional

weight. As the weeks go on I begin to prescribe the addition of a twenty-pound weight vest for certain sessions.

Treat these runs as seriously as you treat the weight training sessions andyou will reap the rewards of this vital piece of the Gladiator puzzle.


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The Homework

Like the first stage in this series, this book features daily assignment orhomework as I call them. These are short workouts to be completed each

day in a progressive manner. This is part of the layering approach that I

use in designing programs. This allows more total work to be done over the

course of the week, and makes for significant progress when layered overthe main sessions.

The homework sessions should be completed later in the day, preferably at

nighttime. I highly recommend performing them at roughly the same time

each day to encourage habit formation, which will set you up for success in

the long term. Understand that you will be accomplishing more with yourhomework assignments alone than most will in a twelve-week period of

training. One could do just these short workouts and make tremendousprogress in that time.

The homework in this program is broken down into two basic sessions(A/B), and consists of four components. Ive detailed each of them here:

Push-Up ProgressionThis is completed on the A days. The sets, reps, and variation of the push-

up to be used for the day are spelled out in the days description. These are

completed for a set number of reps, with the intention being to reduce theamount of sets required to complete the requisite number for the day.

The six variants used in this method are:

The Elevated Push-Up The Close Grip Push-Up The Elevated Close Grip Push-Up

And then each of the three variants listed while wearing a twenty-poundweight vest.


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The Elevated Push-Up

This is performed just like a normal push-up; hands outside the

chest, chest to the floor while keeping the torso rigid and the head

up. The only difference is that the feet are elevated on a bench or

another object of similar height.

The Elevated Push-Up


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The Close Grip Push-Up

Touch your thumbs together as shown to get the spacing right.

The Close Grip Push-Up


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The Elevated Close Grip Push-Up

This one is just like the elevated push-up with the exception that

the hands are spaced close enough for the thumbs to touch.

Keep your torso rigid, head up, and touch your chest tot the ground

at the bottom of the rep.

The Elevated Close Grip Push-Up


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The Burpee Challenge Progression

This one you should be familiar with if you have been following my stuff fora while. The idea here is to complete a number of burpees, keeping to a one

rep per three seconds or less pace. Building up your ability to do so will

allow you to reach the gold standard of one hundred reps in five minutes.Youre at stud level once you can knock that out.

The burpees are performed on the A days after the push-up workout for

the day. Begin with three sets unless you are doing twenty-five or more perset within seventy-five seconds.

Once you can hit sets of twenty-five and maintain pace, switch to two sets

per workout. When you can do two sets of sixty per session while keepingtime, drop to one single set. Once youve reached seventy-five reps, switchto using a five-minute clock, and busting out as many reps as you can.

When you reach the elusive one hundred-rep mark, celebrate. Congratulateyourself.

Then strap on a twenty-pound weight vest, and begin the process againMelee Minton style.

For the A days youll see Burpee Challenge Progression listed as partof the homework. Follow along from whatever point you are along thisjourney.


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The Chin-Up Ladder Progression

The chin-up progression portion of the homework is very simple. There arethree different variations of the basic chin-up movement that we will beusing.

Each is to be performed in ladder fashion until you can

complete five ladders of five reps. Once youve knocked out

five ladders of five, you move to the more difficult variant.

The three that we will be using here are:

The Weighted Chin-Up (using twenty-pound weight vest) The Typewriter Pull-Up The Weighted Typewriter Pull-Up

Once you can perform five ladders of five reps of the weighted Typewriter

Pull-Up, you will have a very impressive, strong, and capable upper body,without a doubt.

I am not going to illustrate the chin-up as it has been covered so many times

in previous works. The simple rules however are:

1. Straight arms at the bottom (dead hang)2. Touch your throat to the bar at the top

The weighted chin follows the same rules, and is identical sparing the

inclusion of the weighted vest. The Typewriter Pull-Up will be demonstratedon the next page however, for those who may not be familiar with it.


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The Typewriter Pull-Up

Start in a dead hang with a wide grip. Pull up over the bar as

normal and then slide your body to your left hand, then your

right, then back to the center and back down to the bottom.

The Typewriter Pull-Up


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The Ab Wheel Progression

The Ab Wheel is my favorite piece of abdominal training equipment. Atabout fifteen dollars at any sporting goods store, it is foolish for anyone

serious about training to not own one. This nasty tool has been around for

ages, and is as effective of a tool as you will ever find for training theanterior midsection.

The concept is extremely simple, but the movements are deceptively hard.

Most will have much difficulty executing a proper rollout, even from the

knees when beginning to use the device. For this purpose I have included the

movement progression that I use with clients to get them built up to the full

movement.The progressive steps are:

The Ab Wheel Rollout from the Knees The Ab Wheel Rollout with Incline The Ab Wheel Rollout (Full Movement)

Do your reps slow and controlled. Breathe only at the end of the movement

before completing another rep.

Work up to completing twelve good reps from the knees before

moving on to incline board. Once youre on the board, work

the angle down progressively until you are almost at floor level.

When you can bust eight or so good ones from there, hit the

floor with the wheel and go for the full movement.

Once you can complete eight reps of the full movement, throw the weightvest on and start the progression process over.

Repping the full movement while donning a weight vest is a feat that onlythe strongest individuals can perform. That is your target here.

The movements are explained in more detail on the following pages.


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The Ab Wheel Rollout from the Knees

Kneel on the ground facing a wall with your hands wrapped

around the handles of the wheel. Hollow your back (think turtle

shell or bad deadlift form), holding the position by contracting

your abdominal muscles. With your elbows slightly bent and your

arms tensed, roll the wheel out, maintaining the contraction in your

torso (do not arch) until the wheel touches the wall and slowly roll

it back to the start position.

As you improve in your ability to hold position and execute

controlled reps, move farther away from the wall. The full

movement from the knees ends when you are laying flat, armsfully extended overhead, without any part of your body touching

the ground.

When you can do it this way for two sets of twelve good reps, you

are ready to move on to the incline board.

See next page for demonstration


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The Ab Wheel Rollout from the knees against a wall.

The Ab Wheel Rollout from the Knees: Full Movement.


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The Ab Wheel Rollout with Incline

This is performed the same as the Ab Wheel Rollout from the

knees with the exception that you will be rolling the wheel up a

ramp that you construct by leaning a board against a bench or

something of similar height. It is acceptable to get the hang of the

movement from the knees (as shown), but you should quickly

transition to performing the movement standing flat-footed with

the wheel starting on the ground in front of you (not shown). You

can gradually reduce the angle of the board to the floor in order to

make for a smoother transition to the full, standing version.

The Ab Wheel Rollout on an incline. Note that Adam is on his

knees here, but that the full progression of this movement involves

starting from the feet as in the next movement, the Ab Wheel

Rollout.


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The Ab Wheel Rollout

This is the most difficult of the unweighted variations of this

movement. Begin by standing flat footed with the wheel on the

ground in front of your feet. Use the same mechanics as with the

kneeling version: keep your torso hollowed, and your elbows

slightly bent. Roll out until you are completely outstretched with

the wheel overhead, making sure that no portion of your body is

touching the ground, and then return to the start position. You can

use the wall to progress as with the kneeling version if you are

unable to make the transition directly from the incline board to

standing.

The Ab Wheel Rollout. Dont let those knees touch Adam!


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Week One:Day One

Glute Ham Raise (see page 107)30 reps in as few sets possible

Squat

2 x 10-12

Conditioning:

Jump Rope

3- 3 minute rounds

Heavy Bag

3- 3 minute rounds

Homework:

Elevated Pushup

75 reps in as few sets as possible (stopping before failure each set)

Burpee Challenge Progression


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Week One:Day Two

Sprint Day100m x 8

Homework:

Chin-Up Ladder Progression

Ab Wheel Progression


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Week One:Day Three

Incline Bench Press6 x 4

Dumbbell Bench Press

2 x 8-12

Dips

50 reps in as few sets as possible

Homework:

Elevated Pushup




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Week One:Day Four

Conditioning:Pull to Inverted Hang on Rings (see page 113)

20 reps

Double Kettlebell Swing (see page 114)

200 reps

Homework:




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Week One:Day Five

Push Press (see page 108)5 x 3 (slow negatives on the last set)

Dumbbell Row

2 x 12-15

Deficit Deadlift

2 x 4-6

Conditioning:

30/30/30 x 7 rounds

Homework:

Elevated Pushup




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Week One:Day Six

One mile run

Homework:




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Week One:Day 7: Rest Day

Each Rest Day in this book will be used to profile a person in history whodemonstrates what it is to be the type of nasty son of a bitch that strikes fear

in the hearts of men, and floods the panties of women. I cant promise that

you will be among their ranks as a result of training in the manner presented

in this book, but you will certainly be better equipped on the physical front.

Use these men as inspiration to become something more beastly in your own

life, whether by seeking to be more like them, or simply by recognizing that

men like this are real and that you may wish to harden yourself should you

ever be unfortunate enough to have to deal with a man of this caliber withunsavory intentions.

So without further adieu, Gladiator # 1


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Gladiator # 1: Carlton Leach

Carlton Leach is an infamous figure in the British underworld. He began his

career on the dark side as the member of a vicious firm doing battle at

soccer matches. He graduated to bouncing clubs in London, and working ashired muscle for some of the most nefarious characters in the city.

An accomplished unlicensed boxer, judoka, collections expert, and all

around gangster, he is still widely regarded as one of the baddest men inBritain.

I highly recommend picking up his 2003 memoir Muscle, and checkingout the film Rise of the Footsoldier which documents his life.

Heres the trailer:

http://www.youtube.com/watch?v=551-QfYJymI


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Week Two:Day OneGlute Ham Raise35 reps in as few sets possible

Squat

2 x 10-12

Conditioning:

Jump Rope

3- 3 minute rounds

Heavy Bag

3- 3 minute rounds

Homework:

Elevated Pushup100 reps in as few sets as possible (stopping before failure each set)



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Week Two:Day Two

Sprint Day200m x 4

Homework:




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Week Two:Day Three

Incline Bench Press6 x 4


2 x 8-12

Dips


Homework:

Elevated Pushup




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Week Two:Day Four

Conditioning:

Sandbag Clean and Press (see page 120)

50 reps

Double Kettlebell Clean Tabata

Homework:




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Week Two:Day Five

Push Press

5 x 3 (slow negatives on the last set)

Dumbbell Row

2 x 12-15

Deficit Deadlift

2 x 4-6

Conditioning:

30/30/30 x 7 rounds

Homework:

Elevated Pushup




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Week Two:Day Six

Two mile run

Homework:




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Week Two:Day Seven: Rest Day

Gladiator #2: Rocky Marciano

(September 1, 1923- August 31, 1969)

Rocky Marciano was an American Professional Boxer who has long been

regarded as one of the greatest heavyweights in history. He had forty-nineprofessional fights and won them all, forty-three of them by knockout.

Raised in a tough Massachusetts neighborhood, he lacked the finesse and

technicality of other boxing greats like Muhammad Ali, but made up for itwith his tenacity and concrete fists.

It is alleged that his punches were once found to be forceful enough to lift

one thousand pounds off the ground one foot in the air. He is one of a verysmall group of fighters to retire as undefeated heavyweight champion.

Rocky Marciano was one tough SOB.


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Week Three:Day OneGlute Ham Raise40 reps in as few sets possible

Squat

2 x 10-12

Conditioning:

Jump Rope

5- 3 minute rounds

Heavy Bag

3- 3 minute rounds

Homework:

Close-Grip Pushup




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Week Three:Day Two

Sprint Day

400m x 2

Homework:




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Week Three:Day Three

Incline Bench Press

6 x 4


2 x 8-12

Dips


Homework:

Close-Grip Pushup




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Week Three:Day Four

Conditioning:

Barbell Turkish Get-Up (see page 115)

30 reps (L + R= one rep)

Homework:




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Week Three:Day Five

Push Press


Dumbbell Row

2 x 12-15

Deficit Deadlift

2 x 4-6

Conditioning:

30/30/30 x 8 rounds

Homework:

Close-Grip Pushup




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Week Three:Day Six

Three mile run

Homework:




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Week Three:Day Seven: Rest Day

Gladiator #3: Jack Dempsey

(June 24, 1895- May 31, 1983)

Jack Dempsey was a boxer in the 1920s. One of the biggest stars of his era, he was thefirst to attract a million dollar crowd.

He is widely considered one of the hardest punchers in boxing history, and one of the all-around toughest men in history. He was heavyweight champion of the world for sevenyears.

I could go on about Dempsey, but just watch this video of his fight with Jess Willardentitled The Worst Beating in Boxing History. This was a tough, nasty bastard.

http://www.youtube.com/watch?v=jvCHk_kKpVI


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Week Four:Day One

Glute Ham Raise

45 reps in as few sets possible

Squat

20 reps

Conditioning:

Jump Rope

500 single jumps

Heavy Bag

5- 3 minute rounds

Homework:

Close-Grip Pushup




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Week Four:Day Two

Sprint Day

800m x 1

Homework:

Chin-Up Ladder ProgressionAb Wheel Progression


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Week Four:Day Three

Incline Bench Press

6 x 4


2 x 8-12

Dips


Homework:

Close-Grip Pushup




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Week Four:Day Four

Conditioning:

Four rounds:

Double Dumbbell Sit-Up x 20

Dumbbell Clean and Press x 20

Homework:




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Week Four:Day Five

Push Press


Dumbbell Row

2 x 12-15

Deficit Deadlift

2 x 4-6

Conditioning:

30/30/30 x 8 rounds

Homework:

Close-Grip Pushup




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Week Four:Day Six

One mile run

Homework:




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Week Four:Day Seven: Rest Day

Gladiator # 4: Tommy Karate Pitera

Tommy Karate Pitera was a notorious crime figure and hitman for the mafia in New

York City in the 1970s and 80s. He was nicknamed Tommy Karate due to hismastery of Karate, which he learned while living in Japan for over two years. He wasbullied as a child, and channeled his rage into the beatings and murders that he dished out

in his adult years.

He was very adept at doing violence to others. He moved through the ranks of theunderworld quickly due to his skill and willingness to commit murder. He was known for

having an extensive knowledge of human anatomy, and actually enjoying dismemberingthe bodies of his victims for disposal personally despite having many men under him who

would have carried out his orders. He ritualistically cut up the bodies of his victims andburied the pieces in suitcases in a graveyard in Staten Island.

He is alleged to have killed over sixty people in his time, and is a legend in the world of

organized crime. He is currently serving a life sentence in Federal Prison inPennsylvania.


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Week Five:Day OneGlute Ham Raise


Squat

20 reps

Conditioning:

Heavy Bag

30/30/30 x 5 rounds

Set a timer and hit the bag with controlled, accurate punches while

moving for 30 seconds. After 30 seconds, transition to punching asfast as possible while running in place for 30 seconds. After that

throw knockout blows for 30 seconds. This completes one round.

Homework:

Elevated Close-Grip Pushup75 reps in as few sets as possible (stopping before failure each set)



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Week Five:Day Two

Sprint Day

100m x 8

Homework:Chin-Up Ladder Progression



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Week Five:Day Three

Incline Bench Press

6 x 4


2 x 8-12

Dips


Homework:

Elevated Close-Grip Pushup




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Week Five:Day Four

Conditioning:

Five Rounds:

Overhead Barbell Walking Lunge 50m (see page 117)

Dumbbell Snatch x 12 (L/R) (see page 116)




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Week Five:Day Five

Push Press


Dumbbell Row

2 x 12-15

Deficit Deadlift

2 x 4-6

Conditioning:

30/30/30 x 9 rounds

Homework:





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Week Five:Day Six

Two mile run

Homework:




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Week Five:Day Seven: Rest Day

Gladiator # 5: John L. Sullivan

(October 15, 1858- February 2, 1918)

The Boston Strongboy

John L Sullivan was the first American heavyweight-boxing champion. Hewas something of an outlaw, a carryover from the bare-knuckle boxing days,charged many times with participating in unlicensed bouts. He is said tohave fought over four hundred and fifty fights in his career, many of which

were challenge matches outside of the boxing ring.

At one point, Sullivan had a standing offer of $500 to anyone who wouldchallenge him. He was the first American athlete to earn one million dollars.

If you ever find yourself in Belfast, New York, you can visit the barn whereSullivan trained. It has been converted to a museum celebrating his life andtimes.


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Week Six:Day OneGlute Ham Raise


Squat

20 reps

Conditioning:

Heavy Bag

30/30/30 x 6 rounds

Jump Rope

5 minutes

Homework:





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Week Six:Day Two

Sprint Day

200m x 4

Homework:




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Week Six:Day Three

Incline Bench Press

6 x 4


2 x 8-12

Dips


Homework:





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Week Six:Day Four

Conditioning:

Trap Bar Farmers Carry Plus Sled Drag x 9 trips (see page 118)

One trip should be roughly to a point forty feet away and back.

Load two plates on each side of the bar, and three plates on the

sled.

Homework:




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Week Six:Day Five

Push Press


Dumbbell Row

2 x 12-15

Deficit Deadlift

2 x 4-6

Conditioning:

30/30/30 x 10 rounds

Homework:





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Week Six:Day Six

Three mile run

Homework:




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Week Six:Day Seven: Rest Day

Gladiator # 6: Fedor Emelianenko

Fedor Emelianenko is a retired professional Mixed Martial Arts fighter.

Though he ended his career after a string of surprising losses, his victories inthe sport were memorable to say the least. One of the most exciting fighters

to watch, Fedor was a savage knockout artist despite his world championlevel proficiency in Sambo and Judo, grappling arts.

Many regard Fedor as the greatest MMA fighter of all time. He was

undefeated for over a decade in the sport, and was feared by virtually all ofthe worlds competitive heavyweights.

Fedor is now involved in Russian politics.

Check out this highlight of this legendary fighter:

http://www.youtube.com/watch?v=qMHdIHomtyk


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Week Seven:Day OneGlute Ham Raise w/ weight vest


Squat

8 x 2

Conditioning:

Jump Rope

5- 5 minute rounds

Heavy Bag

2- 3 minute rounds all knockouts

Homework:

Elevated Pushup with 20lb weight vest




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Week Seven:Day Two

Sprint Day

400m x 2

Homework:



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Week Seven:Day Three

Close Grip Bench Press

5 x 5 w/ fixed weight (one-minute rest between sets)

One Arm Dumbbell Bench Press (see page 106)

2 x 6-8

Homework:





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Week Seven:Day Four

Conditioning:

Sandbag Half Mile

Pick up your sandbag and run one half mile as fast as possible.

This is a Greyskull classic that youve seen before if youve been

paying attention.

Homework:




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Week Seven:Day Five

Press

12-15 reps Rest Pause

(Perform one set to failure, take ten breaths, then do another set to failure, take tenbreaths and knock out one more last set. Total number of reps should be between twelve

and fifteen.)

Yates Row

4-6, 6-8

Rack Pull

5 x 2

Conditioning:

Heavy Bag

30/30/30 x 5 rounds

Homework:





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Week Seven:Day Six

One mile run with 20lb weight vest

Homework:




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Week Seven:Day Seven: Rest Day

Gladiator #7: Lew Yates

Lew Yates is yet another unlicensed boxer, bouncer, and general-purposegangster from Great Britain.

His list of associates is a whos who of the criminal element in England, and

his reputation is that of one of the hardest men to walk the streets. He fought

a famous fight in 1981 against Roy Shaw (featured in Gladiator: Stage One),which he lost due to a controversial decision. Many argue that he was

robbed of the match, a stoppage due to a cut that supposedly did not evenexist.

He released a book in 2007 entitled Wild Thing: The True Story of

Britains Rightful Guvnor chronicling his life. Check it out.


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Week Eight:Day OneGlute Ham Raise w/ weight vest


Squat

8 x 2

Conditioning:

Jump Rope

5- 5 minute rounds

Heavy Bag


Homework:





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Week Eight:Day Two

Sprint Day

800m x 1

Homework:



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Week Eight:Day Three


5 x 5 w/ fixed weight

(same weight as last week. Forty-five seconds rest between sets)

One Arm Dumbbell Bench Press

2 x 6-8

Homework:





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Week Eight:Day Four

Conditioning:

Kettlebell Swing x 100

Sledgehammer Swing x 3- 5 minute rounds (see page 121)

Homework:




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Week Eight:Day Five

Press


Yates Row (see page 112)

4-6, 6-8

Rack Pull

5 x 2

Conditioning:

Heavy Bag

30/30/30 x 5 rounds

Homework:





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Week Eight:Day Six

Two mile run with 20lb weight vest

Homework:




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Week Eight:Day Seven: Rest Day

Gladiator # 8: Richard Iceman Kuklinski

(April 11, 1935- March 5, 2006)

Richard The Iceman Kuklinski is one of the most notorious assassins in Americanorganized crime history. He is said to have murdered over one hundred men in his lingcareer as a professional killer. He used a variety of methods to dispatch his victims

including guns, knives, strangulation, and later, poisons.

He was dubbed the Iceman after he took to freezing bodies in order to throw off

investigators as to the time of death. While not killing, Kuklinski was a devoted familyman.

At 65, 300lb, and with zero reservations to kill, Kuklinski is certainly one of the mostterrifying human beings to have ever lived.

He is the subject of a major film to be released this coming year called The Iceman.


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Week Nine:Day OneGlute Ham Raise w/ weight vest


Squat

8 x 2

Conditioning:

Jump Rope

5- 5 minute rounds

Heavy Bag


Homework:

Close-Grip Pushup with 20lb weight vest




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Week Nine:Day Two

Sprint Day

100m x 8

Homework:



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Week Nine:Day Three



(One-minute rest between sets. Increase weight 5 pounds from last

week)


2 x 6-8

Homework:





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Week Nine:Day Four

Conditioinng:

Four rounds

Heavy Dumbbell Jerk x 6L, 6R (as heavy as you can get for 6 reps)

(see page 109)

Pull to Inverted Hang on Rings x 10

Homework:




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Week Nine:Day Five

Press


Yates Row

4-6, 6-8

Rack Pull

6 x 1

Conditioning:

Heavy Bag

30/30/30 x 5 rounds

Homework:





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Week Nine:Day Six

Three mile run

Homework:




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Week Nine:Day Seven: Rest Day

Gladiator # 9: Mirko Cro-Cop Filipovic

Mirko Filipovic, like Fedor Emelianenko, is one of the most exciting mixed

martial arts fighters to watch. A legitimate mans man; a former member of

Croatian Parliament, and a former member of an Anti-Terrorist unit, Mirkois one tough dude.

He is known predominantly for his devastating head kicks, which he

successfully used to knock out many opponents. His takedown defense is

near perfect, which when combined with his incredible talent for striking,makes him one of the most dangerous fighters in the sport. The sprawl and

brawl style of fighter looks to Cro-Cop as their model.

Here is a highlight video of this nasty bastard:

http://www.youtube.com/watch?v=na0Gucw1qK0


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Week Ten:Day One

Glute Ham Raise w/ weight vest


Squat

8 x 2

Conditioning:

Jump Rope

5- 5 minute rounds

Heavy Bag


Homework:





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Week Ten:Day Two

Sprint Day

200m x 4

Homework:




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Week Ten:Day Three


5 x 5 w/ fixed weight (forty-five seconds rest between sets)


2 x 6-8

Homework:





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Week Ten:Day Four

Conditioning:

Two Rounds:

Gladiator Push-Up x 20 (see page 119)

Sandbag Turkish Get-UP x 25




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Week Ten:Day Five

Press


Yates Row

4-6, 6-8

Rack Pull

6 x 1

Conditioning:

Heavy Bag

30/30/30 x 5 rounds

Homework:





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Week Ten:Day Six

One mile run with 20lb weight vest

Homework:




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Week Ten:Day Seven: Rest Day

Gladiator # 10: Richy Horsley

Richy Horsley is one of the scarier men featured in this book, largely due to his lessassuming appearance than some of the others. Richy is yet another product of the British

underground fight scene who made the usual stops as a bouncer, hired muscle, and streetlevel criminal.

Charles Bronson (featured in Stage One), Britains most feared and notorious prisonerhas issued a challenge to Horsley to be his first opponent after his release from prison.Horsley willingly accepted the fight, a testament to the type of man that were talking

about here.

Horsley authored the book pictured above: Born to Fight in 2008. I highly suggest thatyou read it and learn more about the man that Roy Shaw dubbed A true modern day

gladiator.


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Week Eleven:Day OneGlute Ham Raise w/ weight vest


Squat

7 x 1

Conditioning:

Jump Rope

500 single jumps

Heavy Bag

5- 5 minute rounds

Homework:

Elevated Close-Grip Pushup with 20lb weight vest




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Week Eleven:Day Two

Sprint Day

400m x 2

Homework:



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Week Eleven:Day Three



(One-minute rest between sets. Increase weight five pounds from

last week)


2 x 6-8

Homework:





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Week Eleven:Day Four

Conditioning:

Max Sets in Twelve minutes:

Situp x 10

Tuck Jump x 10

Homework:




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Week Eleven:Day Five

Press


Yates Row

4-6, 6-8

Rack Pull

4-6

5 x 1

Conditioning:

Heavy Bag

5- 5 minute rounds

Homework:





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Week Eleven:Day Six

Two mile run with 20lb weight vest

Homework:




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Week Eleven:Day Seven: Rest Day

Gladiator # 11: Bartley Gorman

Bartley Gorman was a traveling boxer dubbed King of the Gypsies. He

was the undefeated bare-knuckle boxing champion in the UK for a stretch.He was beyond tough, surviving multiple attempts on his life including a

famous one in 1976 where he was offered a fight but met with a band of

armed assassins instead. Despite the heft purse paid to the would-be killers,

Gorman escaped with his life and continued about in his maniacal reign inthe bare-knuckle world.

Tom Hardy admitted in an interview that he drew inspiration from Gormans

voice in order to create the voice of his character Bane in the film The

Dark Knight Rises. It is also widely accepted that Brad Pitts character inthe movie Snatch was loosely based on Gorman.

Here is a link to a clip from a documentary made on Gorman:

http://www.youtube.com/watch?v=SPNSKMz44l0


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Week Twelve:Day OneGlute Ham Raise w/ weight vest


Squat

7 x 1

Conditioning:

Jump Rope

500 single jumps

Heavy Bag

5- 5 minute rounds

Homework:





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Week Twelve:Day Two

Sprint Day

800m x 1

Homework:



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Week Twelve:Day Three


5 x 5 w/ fixed weight (Forty-five seconds rest between sets)


2 x 6-8

Homework:





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Week Twelve:Day Four

Conditioning:

In keeping with tradition, well wrap this up with the timeless

Greyskull favorite:

13 Down

Descending Ladder from 13

55lb Kettlebell SwingBurpee

(13/13, 12/12, 11/11, 10/10)

Homework:




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Week Twelve:Day Five

Press


Yates Row

4-6, 6-8

Rack Pull

4-6

5 x 1

Conditioning:

Heavy Bag

5- 5 minute rounds

Homework:





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Week Twelve:Day Six

Three mile run with 20lb weight vest

Homework:




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Conclusion

So there you have it.

Twelve more weeks of training to be a nasty son of a bitch Greyskull style. .

The last twelve weeks have made you tougher, both mentally and physically.

Youve learned how to block out discomfort and keep going. Youve learned

how to train sore. Youve learned that it is entirely possible to build muscle

and lose body fat at the same time (a quick look in the mirror will confirmthat).

Your strength is much improved, your lungs are those of a Warrior ready to

do battle for as long as need be, and your confidence in your ability toprevail, your appearance, and your value as a human have all undoubtedlyincreased.

Give yourself praise for completing something that most would neverattempt.

You are a member of a very small portion of the population that invests their

time in bettering themselves instead of spending their time complaining,

hating on the success of others, or otherwise making a mockery of their give

of life.

You are an Honorary Greyskull Gladiator.

Youve already made it this far, so stay tuned for Stage Three to take things

to yet another new level of elite strength, conditioning, and preparedness!


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Exercise Detail

This is not intended by any means to be a comprehensive list of allof the movements used in the 12-week program in this book. There

is a certain amount of assumed knowledge on the part of the

reader/ purchaser of this book. Movements that I felt some may be

unfamiliar with are demonstrated for detail in this section. For

more detail on the more basic movements presented, check out the

exercise execution section of The Greyskull LP: Second Edition.

As always, if there are any questions regarding any of the

information presented in this book, I can be reached on my Q andA Forum on StrengthVillain.com where I will be happy to provide

you with an answer.


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The One-Arm Dumbbell Bench Press

This one should be pretty self explanatory, but I figured Id

provide a visual to clear up any confusion since it is not a common

movement.

The One-Arm Dumbbell Bench Press


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The Glute Ham Raise

This one I included because very few people do this one correctly.

With the proliferation of CrossFit, the Glute Ham Developer has

been used less and less for the exercise that it was designed for and

more for a place to do interesting situps.

The Glute Ham Raise: note the round back (correct, right below)as opposed to the arched back (incorrect, left below)


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The Push Press

This is another one that almost didnt make the cut for the detail

section, but I figured I would throw in incase anyone reading has

literally just fallen off the truck this morning when it comes to

lifting weights.

The Push Press: Dip those knees and drive the bar overhead to

lockout


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The Dumbbell Jerk

This one is a great, simple movement thats only really possible to

fuck up if you over think it. Dip your knees and jump the

dumbbell into a locked out position overhead, dipping the knees

down a bit to catch it if need be. Stand once you have the weight

locked out to complete the rep.


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The Double Kettlebell Clean

Begin the movement like a swing, but catch the kettlebells in the

rack position as shown. A straightforward movement that is

much easier to execute than explain.

The Double Ketllebell Clean


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The Double Kettlebell Clean and Press

This one is very self-explanatory having already covered the

double ketllebell clean, but heres a few more pictures of my

favorite Sorta Rican lifting things anyway.

The Double Kettlebell Clean and Press


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The Yates Row

Note the back angle and the position of the hands. This is a very

simple movement that people love to over complicate. See The

Greyskull LP: Second Edition for much more detail on this one if

needed.

The Yates Row


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Pull to Inverted Hang on Rings

This is a great, basic gymnastics movement that I have long

included in warm-ups. The movement is done slowly, particularly

the descent, where we always L out of it as shown.

The Pull to Inverted Hang on Rings


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The Double Kettlebell Swing

Another simple one.

The Double Swing


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The Barbell Turkish Get-Up

This one is like any other Turkish Get-Up, just using a barbell.

The Barbell Turkish Get-Up


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The Dumbbell Snatch

This ones just like starting the old lawnmower. Rip it and catch it

overhead.

The Dumbbell Snatch


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Overhead Barbell Walking Lunge

Put the bar overhead and lunge, lunge, lunge.

The Overhead Barbell Walking Lunge


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Trap Bar Farmers Carry Sled Drag

This one is very simple in execution. Hook the sled up to your belt,

pick up the bar, and GO!


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The Gladiator Push-Up


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The Sandbag Clean and Press

Exactly what it sounds like.


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The Sledgehammer Swing

I only include this one because people often think that it is the

name for an exercise when I write it somewhere, and not just

literally swinging a sledgehammer.

Just beat the hell out of the tire.


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MeetYour Author

Johnny Pain is the man behind StrengthVillain.com as well as the

East Coasts notorious Greyskull Barbell Club and several other

ventures. He is the author ofseveral books on subjects pertaining

to strength and conditioning. He can be found comically

entertaining questions on his Q and A forum at

StrengthVillain.com or can be reached for consultations, training

seminars, or speaking engagements [email protected].

Also, you can follow him on Twitter: @thejohnnypain


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Gladiator 2

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Transcript of Gladiator 2