Gladiator training - week 1 plan

I’ve got roughly 454 days until I need to apply for the 2027 Gladiators. Plenty of time right? That’s 64 weeks. So although I have a mountain to climb, I am going to start in a sensible place.

I need to combine strength, conditioning and skills. The skills part is the hardest as it requires starting something like rock climbing or Jiu Jitsu. So for now gym based, running based.. stuff that I have access to.

MONDAY – Strength

Warm-up (10 mins) Breathwork, core focused, mobility stretching

Strength

1. Barbell deadlift 5 sets × 5 reps - 65kg

2. Bulgarian split squat 3 × 8/side - 20kg

3. Rows 3 × 10 - 10kg ea

4. Push-ups 3 x 8

5. Farmer carries 2 x 16kg KB. Loops of the kitchen

Cool down (10 mins)

TUESDAY – Conditioning and core

Warm-up (10 mins) Breathwork, mobility stretching, easy bike

Conditioning

1. Sprint Intervals on treadmill.10 × 20 seconds FAST / 100 seconds walk recovery

Core & Carry

2. Sandbag carry 3 × 45s

3. Dead bug 3 × 10/side

4. Pallof press 3 x 10/side

5. Bear crawls 3 x length of room

Cool down (10 mins)

WEDNESDAY – Pool

Pool Session (30–40 mins)

1. Easy swim 200m

2. Intervals 8 × 50m moderate / 30s rest

THURSDAY – Upper strength and power

Warm-up - Breathwork, mobility stretching, row

Power Block

1. Med ball slams 5 × 10

2. Box jumps 5 × 10

Strength Block

3. Assisted pull-ups 3 × max reps

4. Dumbbell push press 3 x 10 - 10kg ea

5. Tri pull downs 3 x 10 - TBC

6. Dead hangs 3 x 30s

Cool down (10 mins)

FRIDAY – Gladiators-style conditioning

Take my kid to soft play and charge about like mad

SATURDAY – Easy run 30 - 40 mins

SUNDAY – Rest

Let’s see how it goes…