Greyskull - Gladiator 2 PDF

Introduction
This 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 of
strength, 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. I’m 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 still
commonplace 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 of
the 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 of
a 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 with
you for stealing their girl.
It’s not your fault, remember that.
Before we begin, let’s take a look at the major components of this program.
I’ll be gone for the day by the time you get through it, so I will catch you
next time.
Enjoy the program, Gladiator!
strengthvillain.com 2 ©2012 Villain Publishing

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 the
synergistic effects of the various training modalities used.
That said, the weight training presented here, though not as “sexy” as you
may 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.

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 of
exercises, 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 mental
and physical “hardening” effect.
Leave nothing in the tank on these days; milk every drop of progress that
you can out of these grueling sessions.

The Sprint Component
Each week in this program features a sprint day as the first dedicated
conditioning session. The benefits of sprinting are numerous and include an
increase in overall conditioning, as well as a favorable effect on body
composition.
The sessions are designed to be completed at a track. I expect you to hit the
track 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 rotate
throughout 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 on
the 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-up
runs.

The Running Component
In addition to the sprint component, there is a longer distance run element in

this 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 runs
can 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 and
you will reap the rewards of this vital piece of the Gladiator puzzle.

The Homework
Like the first stage in this series, this book features daily assignment or
“homework” 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 over
the 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 your
homework assignments alone than most will in a twelve-week period of
training. One could do just these short workouts and make tremendous
progress in that time.
The homework in this program is broken down into two basic sessions
(A/B), and consists of four components. I’ve detailed each of them here:
Push-Up Progression
This 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 day’s description. These are
completed for a set number of reps, with the intention being to reduce the
amount 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-pound
weight vest.

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

The Close Grip Push-Up
Touch your thumbs together as shown to get the spacing right.
The Close Grip Push-Up

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

The Burpee Challenge Progression
This one you should be familiar with if you have been following my stuff for
a 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.
You’re 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 per
set 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 keeping
time, drop to one single set. Once you’ve reached seventy-five reps, switch
to using a five-minute clock, and busting out as many reps as you can.
When you reach the elusive one hundred-rep mark, celebrate. Congratulate
yourself.
Then strap on a twenty-pound weight vest, and begin the process again
Melee Minton style.
For the “A” days you’ll see “Burpee Challenge Progression” listed as part
of the homework. Follow along from whatever point you are along this
journey.

The Chin-Up Ladder Progression
The chin-up progression portion of the homework is very simple. There are
three different variations of the basic chin-up movement that we will be
using.
Each is to be performed in ladder fashion until you can

complete five ladders of five reps. Once you’ve 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 demonstrated
on the next page however, for those who may not be familiar with it.

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

The Ab Wheel Progression
The Ab Wheel is my favorite piece of abdominal training equipment. At

about 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 the
anterior 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 you’re 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 weight
vest on and start the progression process over.
Repping the full movement while donning a weight vest is a feat that only
the strongest individuals can perform. That is your target here.
The movements are explained in more detail on the following pages.

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, arms
fully 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…

The Ab Wheel Rollout from the knees against a wall.
The Ab Wheel Rollout from the Knees: Full Movement.

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.

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. Don’t let those knees touch Adam!

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

Week One: Day Two
Sprint Day
100m x 8
Homework:
Chin-Up Ladder Progression
Ab Wheel Progression

Week One: Day Three
Incline Bench Press

6x4
Dumbbell Bench Press

2 x 8-12
Dips
50 reps in as few sets as possible
Homework:
Elevated Pushup

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:

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

Week One: Day Six
One mile run
Homework:

Week One: Day 7: Rest Day
Each Rest Day in this book will be used to profile a person in history who
demonstrates 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 can’t 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 with
unsavory intentions.
So without further adieu, Gladiator # 1…

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 as
hired 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 in
Britain.
I highly recommend picking up his 2003 memoir “Muscle”, and checking
out the film “Rise of the Footsoldier” which documents his life.
Here’s the trailer:
http://www.youtube.com/watch?v=551-QfYJymI

Week Two: Day One
Glute Ham Raise

Squat
2 x 10-12
Conditioning:
Jump Rope
3- 3 minute rounds
Heavy Bag
3- 3 minute rounds
Homework:
Elevated Pushup

Week Two: Day Two
Sprint Day
200m x 4
Homework:

Week Two: Day Three
Incline Bench Press

6x4

2 x 8-12
Dips
Homework:
Elevated Pushup

Week Two: Day Four
Conditioning:
Sandbag Clean and Press (see page 120)
50 reps
Double Kettlebell Clean Tabata
Homework:

Week Two: Day Five
Push Press
Dumbbell Row
2 x 12-15
Deficit Deadlift
2 x 4-6
Conditioning:
30/30/30 x 7 rounds
Homework:
Elevated Pushup

Week Two: Day Six
Two mile run
Homework:

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-nine
professional 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 it
with 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 very
small group of fighters to retire as undefeated heavyweight champion.
Rocky Marciano was one tough SOB.

Week Three: Day One
Glute Ham Raise

Squat
2 x 10-12
Conditioning:
Jump Rope
5- 3 minute rounds
Heavy Bag
3- 3 minute rounds
Homework:
Close-Grip Pushup

Week Three: Day Two
Sprint Day
400m x 2
Homework:

Week Three: Day Three
Incline Bench Press

6x4

2 x 8-12
Dips
Homework:
Close-Grip Pushup

Week Three: Day Four
Conditioning:
Barbell Turkish Get-Up (see page 115)
30 reps (L + R= one rep)
Homework:

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

Week Three: Day Six
Three mile run
Homework:

Week Three: Day Seven: Rest Day
Gladiator #3: Jack Dempsey

(June 24, 1895- May 31, 1983)
Jack Dempsey was a boxer in the 1920’s. One of the biggest stars of his era, he was the
first 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 seven
years.
I could go on about Dempsey, but just watch this video of his fight with Jess Willard
entitled “The Worst Beating in Boxing History”. This was a tough, nasty bastard.
http://www.youtube.com/watch?v=jvCHk_kKpVI

Week Four: Day One
Glute Ham Raise

Squat
20 reps
Conditioning:
Jump Rope
500 single jumps
Heavy Bag
5- 3 minute rounds
Homework:
Close-Grip Pushup

Week Four: Day Two
Sprint Day
800m x 1
Homework:

Week Four: Day Three
Incline Bench Press

6x4

2 x 8-12
Dips
Homework:
Close-Grip Pushup

Week Four: Day Four
Conditioning:
Four rounds:
Double Dumbbell Sit-Up x 20
Dumbbell Clean and Press x 20
Homework:

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

Week Four: Day Six
One mile run
Homework:

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 1970’s and 80’s. He was nicknamed Tommy “Karate” due to his
mastery of Karate, which he learned while living in Japan for over two years. He was
bullied 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 the
underworld quickly due to his skill and willingness to commit murder. He was known for
having an extensive knowledge of human anatomy, and actually enjoying dismembering
the 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 and
buried 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 in
Pennsylvania.

Week Five: Day One
Glute 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 as
fast 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 Pushup

Week Five: Day Two
Sprint Day
100m x 8
Homework:

Week Five: Day Three
Incline Bench Press

6x4

2 x 8-12
Dips
Homework:

Week Five: Day Four
Conditioning:
Five Rounds:
Overhead Barbell Walking Lunge 50m (see page 117)
Dumbbell Snatch x 12 (L/R) (see page 116)
Homework:

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:

Week Five: Day Six
Two mile run
Homework:

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. He

was something of an outlaw, a carryover from the bare-knuckle boxing days,
charged many times with participating in unlicensed bouts. He is said to
have 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 would
challenge 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 where
Sullivan trained. It has been converted to a museum celebrating his life and
times.

Week Six: Day One
Glute Ham Raise

Squat
20 reps
Conditioning:
Heavy Bag
30/30/30 x 6 rounds
Jump Rope
5 minutes
Homework:

Week Six: Day Two
Sprint Day
200m x 4
Homework:

Week Six: Day Three
Incline Bench Press

6x4

2 x 8-12
Dips
Homework:

Week Six: Day Four
Conditioning:
Trap Bar Farmer’s 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:

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:

Week Six: Day Six
Three mile run
Homework:

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 in
the sport were memorable to say the least. One of the most exciting fighters
to watch, Fedor was a savage knockout artist despite his world champion
level 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 of
the world’s competitive heavyweights.
Fedor is now involved in Russian politics.
Check out this highlight of this legendary fighter:
http://www.youtube.com/watch?v=qMHdIHomtyk

Week Seven: Day One
Glute Ham Raise w/ weight vest

Squat
8x2
Conditioning:
Jump Rope
5- 5 minute rounds
Heavy Bag
2- 3 minute rounds all knockouts
Homework:
Elevated Pushup with 20lb weight vest

Week Seven: Day Two
Sprint Day
400m x 2
Homework:

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:

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 you’ve seen before if you’ve been
paying attention.
Homework:

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 ten
breaths 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
5x2
Conditioning:
Heavy Bag
30/30/30 x 5 rounds
Homework:

Week Seven: Day Six
One mile run with 20lb weight vest
Homework:

Week Seven: Day Seven: Rest Day
Gladiator #7: Lew Yates
Lew Yates is yet another unlicensed boxer, bouncer, and general-purpose

gangster from Great Britain.
His list of associates is a who’s 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 even
exist.
He released a book in 2007 entitled “Wild Thing: The True Story of
Britain’s Rightful Guv’nor” chronicling his life. Check it out.

Week Eight: Day One

Squat
8x2
Conditioning:
Jump Rope
5- 5 minute rounds
Heavy Bag
Homework:

Week Eight: Day Two
Sprint Day
800m x 1
Homework:

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:

Week Eight: Day Four
Conditioning:
Kettlebell Swing x 100
Sledgehammer Swing x 3- 5 minute rounds (see page 121)
Homework:

Week Eight: Day Five
Press
Yates Row (see page 112)

4-6, 6-8
Rack Pull
5x2
Conditioning:
Heavy Bag
30/30/30 x 5 rounds
Homework:

Week Eight: Day Six
Two mile run with 20lb weight vest
Homework:

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 American
organized crime history. He is said to have murdered over one hundred men in his ling
career 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 family
man.
At 6’5”, 300lb, and with zero reservations to kill, Kuklinski is certainly one of the most
terrifying human beings to have ever lived.
He is the subject of a major film to be released this coming year called “The Iceman”.

Week Nine: Day One

Squat
8x2
Conditioning:
Jump Rope
5- 5 minute rounds
Heavy Bag
Homework:
Close-Grip Pushup with 20lb weight vest

Week Nine: Day Two
Sprint Day
100m x 8
Homework:

Week Nine: Day Three

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

2 x 6-8
Homework:

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:

Week Nine: Day Five
Press
Yates Row
4-6, 6-8
Rack Pull
6x1
Conditioning:
Heavy Bag
30/30/30 x 5 rounds
Homework:

Week Nine: Day Six
Three mile run
Homework:

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 man’s man; a former member of
Croatian Parliament, and a former member of an Anti-Terrorist unit, Mirko
is 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

Week Ten: Day One

Squat
8x2
Conditioning:
Jump Rope
5- 5 minute rounds
Heavy Bag
Homework:

Week Ten: Day Two
Sprint Day
200m x 4
Homework:

Week Ten: Day Three

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

2 x 6-8
Homework:

Week Ten: Day Four
Conditioning:
Two Rounds:
Gladiator Push-Up x 20 (see page 119)
Sandbag Turkish Get-UP x 25
Homework:

Week Ten: Day Five
Press
Yates Row
4-6, 6-8
Rack Pull
6x1
Conditioning:
Heavy Bag
30/30/30 x 5 rounds
Homework:

Week Ten: Day Six
One mile run with 20lb weight vest
Homework:

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 less
assuming 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 street
level criminal.
Charles Bronson (featured in Stage One), Britain’s most feared and notorious prisoner
has 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 we’re talking
about here.
Horsley authored the book pictured above: “Born to Fight” in 2008. I highly suggest that
you read it and learn more about the man that Roy Shaw dubbed “A true modern day
gladiator”.

Week Eleven: Day One

Squat
7x1
Conditioning:
Jump Rope
500 single jumps
Heavy Bag
5- 5 minute rounds
Homework:
Elevated Close-Grip Pushup with 20lb weight vest

Week Eleven: Day Two
Sprint Day
400m x 2
Homework:

Week Eleven: Day Three

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

2 x 6-8
Homework:

Week Eleven: Day Four
Conditioning:
Max Sets in Twelve minutes:
Situp x 10
Tuck Jump x 10
Homework:

Week Eleven: Day Five
Press
Yates Row
4-6, 6-8
Rack Pull
4-6
5x1
Conditioning:
Heavy Bag
5- 5 minute rounds
Homework:

Week Eleven: Day Six
Two mile run with 20lb weight vest
Homework:

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 in
the bare-knuckle world.
Tom Hardy admitted in an interview that he drew inspiration from Gorman’s
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 Pitt’s character in
the 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

Week Twelve: Day One

Squat
7x1
Conditioning:
Jump Rope
500 single jumps
Heavy Bag
5- 5 minute rounds
Homework:

Week Twelve: Day Two
Sprint Day
800m x 1
Homework:

Week Twelve: Day Three

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

2 x 6-8
Homework:

Week Twelve: Day Four
Conditioning:
In keeping with tradition, we’ll wrap this up with the timeless
Greyskull favorite:
“13 Down”
Descending Ladder from 13
55lb Kettlebell Swing
Burpee
(13/13, 12/12, 11/11, 10/10…)
Homework:

Week Twelve: Day Five
Press
Yates Row
4-6, 6-8
Rack Pull
4-6
5x1
Conditioning:
Heavy Bag
5- 5 minute rounds
Homework:

Week Twelve: Day Six
Three mile run with 20lb weight vest
Homework:

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.
You’ve learned how to block out discomfort and keep going. You’ve learned
how to train sore. You’ve learned that it is entirely possible to build muscle
and lose body fat at the same time (a quick look in the mirror will confirm
that).
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 to
prevail, your appearance, and your value as a human have all undoubtedly
increased.
Give yourself praise for completing something that most would never
attempt.
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.
You’ve 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!

Exercise Detail
This is not intended by any means to be a comprehensive list of all

of 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 and
A Forum on StrengthVillain.com where I will be happy to provide
you with an answer.

The One-Arm Dumbbell Bench Press
This one should be pretty self explanatory, but I figured I’d
provide a visual to clear up any confusion since it is not a common
movement.
The One-Arm Dumbbell Bench Press

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)

The Push Press
This is another one that almost didn’t 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

The Dumbbell Jerk
This one is a great, simple movement that’s 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.

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

The Double Kettlebell Clean and Press
This one is very self-explanatory having already covered the
double ketllebell clean, but here’s a few more pictures of my
favorite Sorta Rican lifting things anyway.
The Double Kettlebell Clean and Press

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

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

The Double Kettlebell Swing
Another simple one.
The Double Swing

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

The Dumbbell Snatch
This one’s just like starting the old lawnmower. Rip it and catch it
overhead.
The Dumbbell Snatch

Overhead Barbell Walking Lunge
Put the bar overhead and lunge, lunge, lunge.
The Overhead Barbell Walking Lunge

Trap Bar Farmer’s Carry Sled Drag
This one is very simple in execution. Hook the sled up to your belt,
pick up the bar, and GO!

The Gladiator Push-Up

The Sandbag Clean and Press
Exactly what it sounds like.

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.

Meet Your Author
Johnny Pain is the man behind StrengthVillain.com as well as the

East Coast’s notorious Greyskull Barbell Club and several other
ventures. He is the author of several 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 at john@villainintl.com.
Also, you can follow him on Twitter: @thejohnnypain


Greyskull - Gladiator 2 PDF

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Greyskull - Gladiator 2 PDF

Uploaded by

Copyright:

Available Formats

Introduction

strengthvillain.com 2 ©2012 Villain Publishing

strengthvillain.com 3 ©2012 Villain Publishing

strengthvillain.com 4 ©2012 Villain Publishing

strengthvillain.com 5 ©2012 Villain Publishing

In addition to the sprint component, there is a longer distance run element in

strengthvillain.com 6 ©2012 Villain Publishing

strengthvillain.com 7 ©2012 Villain Publishing

The Elevated Push-Up

strengthvillain.com 8 ©2012 Villain Publishing

The Close Grip Push-Up

strengthvillain.com 9 ©2012 Villain Publishing

The Elevated Close Grip Push-Up

strengthvillain.com 10 ©2012 Villain Publishing

strengthvillain.com 11 ©2012 Villain Publishing

Each is to be performed in ladder fashion until you can

strengthvillain.com 12 ©2012 Villain Publishing

The Typewriter Pull-Up

strengthvillain.com 13 ©2012 Villain Publishing

The Ab Wheel is my favorite piece of abdominal training equipment. At

Work up to completing twelve good reps from the knees before

strengthvillain.com 14 ©2012 Villain Publishing

See next page for demonstration…

strengthvillain.com 15 ©2012 Villain Publishing

The Ab Wheel Rollout from the Knees: Full Movement.

strengthvillain.com 16 ©2012 Villain Publishing

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

strengthvillain.com 17 ©2012 Villain Publishing

The Ab Wheel Rollout. Don’t let those knees touch Adam!

strengthvillain.com 18 ©2012 Villain Publishing

Glute Ham Raise (see page 107)

Burpee Challenge Progression

strengthvillain.com 20 ©2012 Villain Publishing

strengthvillain.com 21 ©2012 Villain Publishing

Incline Bench Press

Dumbbell Bench Press

Burpee Challenge Progression

strengthvillain.com 22 ©2012 Villain Publishing

Double Kettlebell Swing (see page 114)

strengthvillain.com 23 ©2012 Villain Publishing

Push Press (see page 108)

Burpee Challenge Progression

strengthvillain.com 24 ©2012 Villain Publishing

One mile run

strengthvillain.com 25 ©2012 Villain Publishing

strengthvillain.com 26 ©2012 Villain Publishing

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

strengthvillain.com 27 ©2012 Villain Publishing

Glute Ham Raise

Burpee Challenge Progression

strengthvillain.com 28 ©2012 Villain Publishing

strengthvillain.com 29 ©2012 Villain Publishing

Incline Bench Press

Dumbbell Bench Press

Burpee Challenge Progression

strengthvillain.com 30 ©2012 Villain Publishing

Double Kettlebell Clean Tabata

strengthvillain.com 31 ©2012 Villain Publishing

Burpee Challenge Progression

strengthvillain.com 32 ©2012 Villain Publishing

strengthvillain.com 33 ©2012 Villain Publishing

Gladiator #2: Rocky Marciano

strengthvillain.com 34 ©2012 Villain Publishing