Ancient Athletics Program
The Tetrad
Ancient Greek athletes did not train randomly, and their training was as effective as any method that exists to today.
The model that developed over many centuries was a 4 day training split called a Tetrad
Day 1-Light Training
Day 2-Heavy Training
Day 3-Rest with very light training
Day 4-Moderate Training
This was not always strictly followed, and many athletes did not use it at all and instead a favored what we would call a “peaking” program today, where they’d train easy and then ramp up training intensity up until the competition,
But regardless, the fact that periodization exists shows they clearly understood that the body required rest and recovery, and their training was not a random process, it was intentional and foresight and consideration went into it.
Progressive overload-this principle was well understood and for those athletes that needed immense strength and power, resistance training was used
Specific Adaptation to Imposed Demands-This was also well understood. Different athletes naturally required different training to excel at their given sport
Cross Training-Every athlete cross trained. Running was done by every kind of athlete, as was wrestling. No matter how specialized an athlete was, they never neglected a basic level of general physical preparation
Resistance Training with different intensities-Light hand weights were used (weighing up to 25lbs), as well as heavy stones (used to deadlift and atlas stone style lifts). Much like I advocate today, the Ancient greeks used different lifting intensities to fully develop their athleticism. They did not only do “low reps” or “high reps” they did ALL the reps
Functional Training-Everything the Ancient Greeks did have to WORK IN PRACTICE, NOT IN THEORY. Their training was effective because if something did not work, it would not be practiced, period.
All Athletes Trained According for essential athletic abilities
They trained to run and sprint
They trained to lift heavy weights and carry them
They trained to strike and to wrestle
They trained to throw objects (throwing stones was a war tactic in fact)
They trained to condition the arms for endurance (based on how often they fought each other, this is sensible)
They trained the grip and the back
Training high frequency
You will train on a 6 day training schedule. But you have the option of taking a rest day whenever you NEED to and choose to. Its 6 days of training, but those days are not restricted to a one week time frame.
That means some weeks you might train 6 days in a row, other weeks you might train 3 days, rest one day, train 2 days, rest a day, and so on and so forth.
I am trusting you in your ability to regulate your own recovery each week, and giving you permission to take a rest when you feel you need to do.
This program does NOT use any barbells, or any machines.
This is quite unique. The only equipment you will be using is Dumbbells, kettlebells, and medicine balls, along with your bodyweight.
Why no barbell and no machines? Because that is not what the Ancient Greeks trained with. They had weights that were analogous to dumbbells, they lifted heavy stones and did throws, they performed many calisthenic exercises, but there was absolutely nothing they did that was lifting a metal pole with weights attached to it, nor did they have anything resembling machines in their training.
This program can be done in a home gym easily provided you have dumbbells and pullup and dip bars. You will also need a suspension trainer. This means a TRX, or something similar. You can build your own suspension trainer for very little money if a TRX is too expensive.
This program uses ALL rep ranges
Every workout in this program has you do explosive movements, heavy movements, and high rep movements. You can expect to see marked differences in your athletic capacity within a few weeks.
This said, BE CAUTIOUS
If you have not jumped or sprinted in years, be very conservative with these exercises. I am trusting you in your ability to AUTOREGULATE your training, meaning that you can make your own workout adjustments and not injure yourself.
This program WILL build Muscle, Strength, and Power
The Ancient Greeks did not train the body as a collection of parts, they trained it as a whole organism. Power came from the legs, the back, the shoulders. You can see in the statues of their athletes how strong they were, they trained for pure performance, the aesthetics were a manifest effect of the training.
This program will do the same for you.
Each Workout in This program consists of 4 exercises
An explosive movement, done for very low reps with a focus on power
A heavy exercise, done for low to moderate reps.
A supplemental exercise that builds muscle for the prior two movement
A pump movement that is high reps and works a corresponding muscle group
If you would like to add in EXTRA exercises, you are free to do so, BUT...do not ask me about you can add in extra exercises.
Once you begin changing a program, it is YOUR program, not mine.
How Long to Do the Program…?
The Program model of training Power, Strength, Hypertrophy, you can use this model the rest of your life. It is infinitely adaptable and can be adjusted to suit many different purposes.
In regards to the length of the program, I firmly believe that you could run this program and learn to customize for practically FOREVER. While my other programs I suggest following for 12-16 weeks, this one you can use essentially life long. It is designed to be AUTOREGULATED, meaning you adjust it as needed based on your energy levels and needs. It is not a program you will plateau on so long as you adjust exercises and get the necessary recovery.
Training Day, and Recovery…
You have 6 training days in total. These days DO NOT need to all be done in one week.
If you want to train 6 days a week, you can, but the program is designed as a “rolling schedule”, meaning the training days can go past the traditional 7 day time frame.
So depending on how many rest days you want to take, you can train 4 to 5 to 6 days a week, while following a 8 or 9 or 10 day training schedule.
Because of muscular and coordination overlap between the workouts, you will NOT lose “gains”, if you follow a 10 day training schedule versus a 7 day.
. In a given month, you can complete the workouts 3-4 times.
Remember that all results come from RECOVERY.
Recovery means you SLEEP ENOUGH and EAT ENOUGH. If either of these things are lacking, your results from this training will be lackluster at best. You cannot negotiate recovery. You either get enough, or you are under recovered and your “gains” will be compromised.
The Hercules Program
DAY 1 – Swing Day
A) Box Jumps-Perform 5 sets 3 jumps.
Take 1-2 minutes rest between. Start with a LOW box that you know you can jump to. Elevate the height of the box with each set.
If you do not have boxes, you can do standing vertical jumps in place, reaching as high as you can upwards.
Always land softly and do not crash your landings.
B) Heavy KB Swing – 5 sets of 10 reps
If you do have a Kettlebell, you can make a T-handle that you can load with plates.
Or you can perform DB swings.
Your heavy swings should be ¼ to ½ your bodyweight. This is an explosive movement. Rest 1-2 minutes between sets
C) Posterior Chain Building– 50-60 total working reps in 2-5 sets
For this exercise, you have options.
The first is bodyweight 45 Degree Hyperextensions. Try 2-3 sets of 15-25 reps each.
The second, a bodyweight GHR if you have access to one of those (do 5 sets of 5-10 if you have one of these).
The third, a horizontal Back Extension machine. 2-5 sets of 50-60 total reps.
Lastly, you could do perform 2-3 sets of 1 minute each of isometric supermans.
The goal with all these exercises is to work the glutes, hamstrings, and spinal erectors together.
D) Leg Curl 4 sets of 10-20 reps
You can use a seated leg curl, a lying leg curl, a TRX leg curl, a stability ball leg curl, a bodyweight leg curl...any kind of leg curl.
Whichever you use, do working sets for high reps. This movement is for the lower hamstrings and strengthens the attachments in the back of the knee and the lower leg.
DAY 2 – Press Day
A) DB Push Press - 5 sets of 5 reps
The focus with these is not how heavy the weight is, but how heavy can be while be EXPLOSIVE. Your reps should be crisp and powerful, not grinding and losing your balance while struggling to lockout the weights. Start light and ramp up your sets, with the last 2-3 sets being the heavy sets
B) Standing Alternating DB Overhead Press with Neutral Grip – 3 sets of 10-15 reps
You will use the same weight for all sets. Press one side, press the other side. This exercise is for time under tension, and as its done standing, your core and entire body stays engaged and gets trained. A small amount of momentum is acceptable to get all the necessary reps in.
C) Bodyweight Rows-5 sets of 10-20 reps
These can be done with rings, in a squat rack, a smith machine, or with a TRX. My preferred version is with a TRX, with your feet elevated on a low box. Start at whatever level you need to. If sets of 20 reps becomes doable, add weight to your sets and perform heavy sets of 8-10 reps.
D) Deltoid Raises+Bicep Curls Pump Circuit
This is a circuit of exercises done back to back to back
Seated DB Front raise-15 reps
Seated DB lateral Raise-15 reps
Seated DB Hammer Curl-20 reps (use a heavier weight than you used for the delt raises)
Perform all exercises without rest in between, break for 1 minute, then repeat the circuit for a total of 3-4 times.
DAY 3 – Lunge Day
A) Broad Jump-Perform 5 sets of 3 jumps.
Soft landing on all jumps. Start with an easy jump, then increase the power and distance over the sets.
B) Weighted ATG Lunge with Heel Elevated–5 sets of 8 reps
Start with bodyweight, and gradually add weight every set, the last 2 sets will be the heaviest set. If you can perform the exercise on flat ground, do so, but I suggest starting by elevating the front foot 2-4 inches off the ground, you can do this easily by stacking two 45lb plates on top of each other, or using a low box.
The first set is ALWAYS bodyweight. Add weight each set in a manner appropriate to your level of strength.
Example, bodyweight, then 10lb DBs, then 15lbs, then 20lbs, then last set 25lbs.
C) DB Walking Lunge-3 sets of 10 steps per leg
Perform these with a GLUTE emphasis, be sure to watch the accompanying video. Use the same weight for all sets. Quality of movement takes precedence over the weight. Each step should be smooth and controlled, and you should be balanced the entire time
D) 3 sets of seated Calf Raises, 3 sets of Standing 1-leg Calf Raise
Seated Calf Raises are to be done first. 3 sets of 20, 15, 10 reps, increasing the weight each set. Full descend and come up as high as possible on the ball of the foot. No momentum.
For standing 1-leg calf raise, 3 sets of 10 reps each leg. When that becomes easy, add weight by holding a DB in one hand. Use the other hand for balance.
DAY 4 – Dip Day
A) Medicine Forward Throw- Perform 5 sets of 3 reps
Ideally you have a wall you can launch a medicine ball into.
If you do not have a wall, you could alternatively go outside and do medicine ball throws, and simply walk to the medicine ball and pick it up after each throw.
If that is not possible either, perform plyometric push-ups, 5 sets of 3, with the focus being to get as high off the ground as possible.
B) Weighted Dips-Perform 4 working sets of 8-15 reps
The first set is always bodyweight.
The second set add weight
The last two sets are your heaviest sets.
C) Decline Pushups (pushups with the Feet Elevated), or HandStand Pushups-
You have two options here.
The first option is decline pushups. These require propping your feet up on a box or bench, performing what is essentially a bodyweight incline press. Perform 4 sets of 8-20 reps
If those are easy, or become easy, then progress to a handstand push ups.
For Handstand pushups, perform 4 sets of 6-10 reps
D) Pushups DB Raises Complex
Perform a set of moderate or close grip pushups to positive failure
Perform a set of bent over DB rear delt raises to positive failure
Repeat for 3-4 total sets
DAY 5 – Pull Day
A) Heavy Farmers Walks-4 sets of 30 seconds
These are as simple as it gets. Pick up a pair of heavy DBs, walk with them for 30 seconds. That is all there is to it. Rest 1-2 minutes between sets
B) Weighted Chinups or pullups (alternate each workout) – 5 sets 12-10-8-6-4 reps
The first set is always bodyweight for 12 reps
The second is bodyweight for 10 reps. If this is EASY though, add a small amount of weight (5-10lbs)
The 3rd, 4th, and 5th set, add weight. The easiest way to do this is with a dip/chin belt, adding 5-10lbs each set. The last set of 4 should be your heaviest set.
FYI-If you are not yet strong enough to do weighted pullups and chinups, then stick with bodyweight for 5 sets until you. Use bands if necessary to assist yourself
C) Bodyweight Rows-5 sets of 10-20 reps
These can be done with rings, in a squat rack, a smith machine, or with a TRX.
My preferred version is with a TRX, with your feet elevated on a low box. Start at whatever level you need to.
If sets of 20 reps becomes doable, add weight to your sets and perform heavy sets of 8-10 reps.
D) Hammer curls with Fat Gripz if possible, 3-4 sets of 20-30 reps
These can be done seated or standing. As the reps are high, you won't be using very heavy weights obviously. Rest 1-2 minutes between sets
DAY 6– Squat Day
A) Alternating Jump Lunge-5 sets 5 reps per leg (10 total each set)
Start with easy jumps on the first set, then gradually increase the power and height on each sets
B) DB Goblet Squat with heels elevated– 4 sets 10, 10, 20, 10 reps
The first set start with light weight or no weight
Second set, increase the weight slightly
Third set, this is your all out to failure set. As many reps as you can do.
4th sets, 10 more reps with the weight you used in set 3
Once you’ve achieved ½ bodyweight, then work on achieving 30 reps with ½ bodyweight on the 3rd set
C) DB Romanian Deadlift- 4 sets of 10-15 reps
These can be done with rings, in a squat rack, a smith machine, or with a TRX. My preferred version is with a TRX, with your feet elevated on a low box. Start at whatever level you need to. If sets of 20 reps becomes doable, add weight to your sets and perform heavy sets of 8-10 reps.
D) 3 sets of seated Calf Raises, 3 sets of Standing 1-leg Calf Raise
Seated Calf Raises are to be done first. 3 sets of 20,15,10 reps, increasing the weight each set. Full descend and come up as high as possible on the ball of the foot. No momentum.
For standing 1-leg calf raise, 3 sets of 10 reps each leg. When that becomes easy, add weight by holding a DB in one hand. Use the other hand for balance.
Cardio
The cardio on this program is NON-NEGOTIABLE. You WILL do it.
It is simple though.
You will Walk or Run 1 mile daily.
That is it.
You can walk the mile, you can run the mile, or some mixture thereof, but you will always do your mile.
The Goal is that overtime, you increase both your walking speed, and your mile time, but you will do so slowly and incrementally. This steady improvement in aerobic and anaerobic capacity will improve your bodycomposition, your endurance, and your overall stamina for training in all forms.