You should ask yourself an important question first, What or who defines a warrior?


If you take a dictionary this is what you’ll find :  “a person who shows or has shown great vigor or courage”
Of course this is true! But I believe it’s a lot more then just that.

If you hear the word warrior, you’ll directly think about a spartan warrior, a roman, Spartacus, a gladiator, maybe a boxer or an MMA-fighter…
I believe it’s a lot more than only those people, I believe it can be YOU! Heck even everyone you know.
It’s not because you’ve rock hard abs and look like a Greek god that you’re a warrior, with the look you’re only half way.

To be a warrior is not a simple matter of wishing to be one. It is rather an endless struggle that will go on to the very last moment of our lives.
Nobody is born a warrior, in exactly the same way that nobody is born an average man.
We make ourselves into one or the other.

A warrior takes responsibility for his acts, for the most trivial of acts.
An average man acts out his thoughts and never takes responsibility for what he does.

how to be a warriorEach of us possesses an incredible gift : the gift of choice.
This world presents unlimited possibilities and if you believe that to be true, you’ll have the power to choose your own path.
We write our own story, whether we like it or not.

How to be a warrior is the question that follows.


 Decide what you stand for.

What are you willing to fight for?


“If you have nothing to live for, you better find something to die for”

This is a very true quote. What are you doing with your life at this moment?( obviously looking at your computer or cellphone screen, but you get the point)
Find a moral code you’re willing to live by, this will make future life decisions much easier and your decisions have less chance to make you regret them.
It’s easy to fight with conviction if you have something worth fighting for.

If people look at you, do they see an upgrade or a downgrade? That’s an important question you should ask yourself.

Choose a goal that bolsters your health and well-being and doesn’t just focus on the way you look. By improving your overall health, you’ll feel better, sleep better, think better and live better

We’ll make it easy for you and give you some options you can choose from :

Let’s have a look at the Spartans.

A lot of people will immediately think of the movie 300. Where brave king Leonidas stood his ground in Thermopylae with 300 Spartans against the immense army of the Persians.
How is it possible that they stood their ground for a couple of days against that massive invasion fleet?

  • It’s because they were raised to fight,they were born as warriors so they didn’t knew anything else, it’s their life’s purpose.
  • They trained harder than anyone else.
  • They just fight… no questions asked.
    I’m not saying you should hit the co-worker you don’t like right on his nose, but you should fight for what you believe in. For what you feel is right. Refuse to be average, refuse to live a life of regret!

Spartan-up: Stop making excuses and take pride and responsibility for you choices. You only have one life, but if you live it well then one is enough.

You don’t have time to go to the gym?  workout at home with body-weight exercises or do a quick HIIT session.
You just don’t have time? You’re Facebook updates are telling another story.
Your arm hurts?  Train your legs today.

how to be a warrior


So you want to train like king Leonidas? A good place to start is with the 300 workout :

  1. Pullups – 25 reps
  2. Deadlift with half your body weight – 50 reps
  3. Pushups – 50 reps
  4. Box jumps – 50 reps
  5. Floor whipers – 50 reps
  6. Clean and press – 50 reps
  7. Pullups – 25 reps

You should try to do this as fast as possible. The faster you are the better.
This is the official workout that the actors did in preparation for the movie.
If you don’t know how to perform these exercises have a look here.

If this is to hard for you at the moment, don’t worry. This can also serve as a great goal to work toward.
Take as much rest as you need, do it in sets of 10, Do one day with 100 jumps… till you can do this.
This would be a brave start if you want to look like the brave king Leonidas.


Maybe you’re more interested in becoming a gladiator like Spartacus?

train like a warriorLiam McIntyre plays the role of Spartacus, A Thracian warrior forced into slavery. Spartacus becomes the gladiator known for his prowess in the arena, freer of slaves and victories over the Roman Empire.
He fights for his ideals and the revenge for his wife.

Arm yourself for battle and start this gladiator workout.

An important part of Liam’s training to develop that raw look are dirty 30’s.
Now what are these dirty 30’s I’m speaking of?
They are done 2 times per week. Each round consists of 3,  10 minute segments. You’ll do 5 sets of a certain exercise for 1 min on / 1min rest per exercise


For example :

Round 1 – 10 minutes each exercise (1min on/ 1min off)

  • Pushups
  • situp with medicine ball throws
  • sled pulls

Round 2 – 10 minutes each exercises

  • dumbbel rows
  • mountain climbers
  • sprints

For each set you’ll have to find out how many you can possible do in 1 minute. This is your max.
Every time you do these you should try to set a new max, this will get you great results in a relative short time. You have 1 minute of rest after each set. However if you don’t reach your max, you have to use part of your rest time to finish.

Of course there is also a nutritional side included.
The Spartacus diet, according to Liam McIntyre’s includes :

  • 10 egg whites
  • sweet potatoes
  • limited fruits
  • loads of vegetables
  • no salt, sugar or oil
  • a protein shake every 3 hours
  • a kilo of lean meat for dinner

If you want to look like a gladiator you have to eat like one.


Any fans of the TV-serie Game of Thrones?

A personal favorite of mine is Jason Momoa playing as Khal Drogo. He has an impressive physique that’ll blow you away.
Khal Drogo is a powerful warlord of the Dothraki tribe. Unfortunately he got killed way to soon in the serie.

He’s the kind of person you just don’t want to mess with.

how to be a warrior

Something you notice is that he still moves gracefully with all those muscles. He’s not just a blown up guy that can’t even scratch his own ass like some bodybuilders you see today. He didn’t only train for mass, but for results.
He’s a gifted and fierce warrior that has never been defeated. Here you can see a fighting scene where you’ll notice why you shouldn’t try to fight him.

What’s really impressive is the way he trained for the role. He gained 25 pound of muscle to fit the role.
That’s not possible, how did he do it?
He resorted to something called Accelerated Results or the AR7 workout.

Start by getting a series of workouts together then do 7 sets of 7 reps, rest for 7 seconds between each set. Then do 6 sets of 6 reps, and rest for 6 seconds between each set. Then do 5 sets of 5 reps, and rest for 5 seconds between each set…
Rest 1-2minutes and start with the next exercise.

It utilizes heavy reps, low weights and insufficient rest. It’s not an easy workout but if you’re ready to put in the work you’ll get the results you dream of.

The last warrior I’ll talk about now is the modern fighter.


I’m not just talking about a boxer, an MMA fighter or a muay-thai fighter. I’m talking about every heavy contact sport known to man.
These guys know that the way they treat their body can make the difference between winning and loosing. Their physique is backed up with incredible performance and ability.

Even if you’re not a fighter you can still benefit from boxing training. An effective boxer will have excellent core muscles, will be toned and have amazing cardio.
Another benefit of this sort of training is that you’ll feel more secure and your confidence will rise because you know you can defend yourself when things go the wrong way.

An important aspect is that your heart rate will be elevated for a long time. You’ll build up a lot of stamina and while doing so you’ll also lose a decent amount of fat. A great way to start is with rope skipping, you’ll burn fat while building your overall fitness level.
A fighters condition is just as important as their talent and skill.

Now how are you going to get in fighting shape?
3 words :

  • Cardio
  • Plyometrics
  • Agility

As explained above cardio is important, but you’ll have to build your slow stated cardio as well as your sprinting.
You’ll jog so you’ll build up a good condition and you can keep going for a longer duration of time.
You’ll sprint to improve your explosive power (while burning a lot of fat).

Plyometrics are important because a lot of power comes from your lower body. This if often neglected by a lot of people.
The same story with agility, if your footwork isn’t okay then you aren’t going to win the fight.
You can train this with exercises like box-jumps, ladder drills and drop jumps…

Conclusion on how to be a warrior.

You should start today with your warrior training, these were just some examples but there are a lot more inspirational warriors to be found.
There are some things you probably should let go off, they’re only going to pull you down. But remember it’s your choice to make something out of your life! nobody else’s.
Now starting today you should live your life the way you want to.

You have to be willing to sacrifice your ego, pride and all of your fears to fully address all of your short comings in order to arm yourself with the tool belt necessary to create success.
The difference between who you are now and the person you want to be is what you do.

You only have one life and your window of opportunity is closing fast. But it’s not to late!

Now, what are you going to do?


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