Experience the Ancient Greek Workout: A Simple and Effective Exercise Schedule for Beginners
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- čas přidán 3. 07. 2024
- Patreon: / amopankration
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A full beginner's Tetras workout specialized for martial arts.
Perhaps one of the first modern interpretations of the Ancient Greek Tetras routine.
In the video, I break down my thought process, as well as each and every aspect of the workout.
Give it a view, try it out, and let me know how it goes!
Chapters:
0:00 - 1:42 Intro
1:43 - 3:20 General Info
3:21 - 3:44 Proparaskeue - Planning
3:45 - 5:51 Paraskeue - Warmup
5:52 - 7:58 Kyrios Gymnasis - The Main Workout
7:59 - 8:38 Apotherapeia - Cooldown
8:39 - 9:28 The Full Tetras (Link in the Description)
9:29 - 10:12 Outro
1/7/24: In an attempt to raise funds for the authorship process of an academic book, I've temporarily moved the link to the full workout plan to Patreon. You can gain access to it with a subscription of any tier, even as low as $2. Appreciate the support.
Disclaimer: I am not a physician or exercise scientist. The information within is intended for general knowledge and historic purposes. It is not a substitute for medical advice, nor is it a treatment for underlying health issues. Any suggestions within should only be used after consultation with a medical professional, especially if you are a minor, pregnant, or have pre-existing health conditions.
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Like, subscribe, hit the notification bell, and share the video with anyone you think might be interested. It helps the channel expand, which, in turn, will allow me to produce more content.
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#TetrasTraining #GreekWorkout #WorkoutLikeAnAthlete #TetrasChallenge #FitnessGoals
#TetrasRoutine #GreekExercise #GreekAthletics #FitnessMotivation #GreekFitness
#TetrasFit #AncientGreekFitness #FitnessJourney #GreekTraining #FitnessInspiration
#TetrasForBeginners #GreekBody #AncientFitnessSecrets #GreekGym #FitnessLifestyle
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Written, Edited, and Voiced by Athanasios Bonas
Email: amopankration@gmail.com
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Discord: / discord
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This is what I have always dreamed of. A consistent, long term, well-rounded workout routine that is adaptable & location independent. This is definitely a project worth supporting. Thank you.
I know I commented this on another of your videos, but I'm still blown away by how the ancient Greeks understood programming, the need for recovery, and how the different aspects of fitness and sports-specific training - not to mention the benefits of meditation and breathing exercises - all fit together before my people were even my people.
This seems like the workout version of intermittent fasting...actually doable, and adaptable to one's needs, rather than a "strict" approach I see with most workouts.
AMAZING! i'm going(right now) to prepare my workout routine based on this tetras. Already did since the first video, but now there's a lot more information. Thank you
how did it go
@@Ahmed77330 well, I based the tetras on the posterior chain muscles, since the ideia of the ancient greek training was focused at pulling strength. As a Brazilian JJ, football and calisthenics practicioner and athete, i noticed that my routine was optimized, and i gained more time to rest during the week (because of the training scale), and had little epiodes of overtraining(only 2 times, at the adaptation days). With more time to rest during the week(Strenght training), there was lot of time to practice martial arts with total strength and well rested. My pulling strength is more developed (gone 32 kg pull ups to 70 kg) as well as push, squats, deadlift.
The Key is to respect the light days because they construct the base of the heavy days.
In resume, the structure of tetras makes the difference. If tou respect It, for sure you'll reach your personal goals.
I’d like to see one focusing on calisthenics. Pull-ups push-ups etc
The Olympian Workout: czcams.com/video/UF9CRW_AguA/video.html
Strength & Conditioning Tetras Routines: czcams.com/video/HTGpOvhSLgo/video.html
How to Ease Into the Tetras Routine: czcams.com/video/X1vi9Qs6voI/video.html
Breathing Exercises: czcams.com/video/zT5MCnI1c78/video.html
If you end up using the workout, let me know how it goes! Cheers
Gonna start my getting back into shape journey using this. If you have the info a video on a diet relating to this style of living and training.
@@isaaczenil9357 How is it boy? I'm trying to go for the tetras.
Before I would go to the gym n work out extra hard but barely ever stretched or took time for recovery but your video really made me take a hard look at how I viewed working out and taking care of my body. Now that I've been using your Tetras, I can feel the difference in my mobility and there has been a shift in my mindset as well....And u helped me feel more connected to our culture... So I'm very Grateful for that 🙏🏽 When will u b posting the video about the ancient Greek dance they did to stretch before workout?
That's awesome, glad it helped you. I'd like to do the dance/stretch video but I'm still quite limited in terms of budget. If the channel grows it will be a priority.
Can you do a more advanced and callisthenics version of this?
Very informative. Started from your "How Did Ancient Greek Athletes Exercise?
" and now this, I learned alot from them, thank you!!
I really look forward to learning more about the stretching dances you mentioned.
🙂
This is cool, I would add, if you’re older, (30+), I would recommend Jiu jitsu, wrestling can be really hard on the body and tough to recover from, but Jiu jitsu can be practiced well into old age and provides a great workout and great skill for self defense. Also, I it helps me to lift weights on the same days I train martial arts so the next day I can fully recover. Cheers!
Thank you so much
THANK YOU
Good ideas. Thank you.
Thank you so much for this content
Thank. Great video. Glad you training again.
This is great! Thank you.
Excellent job keep it up.
Thank you for sharing your knowledge with us
Plz more videos like this about hypertrophy based on Hercules body
Love from hellas
🇬🇷 ευχαριστώ πολύ
I was trying to create my own workout from your Olympian workout video that I loved, now this, awesome!
You’re channel is very important for people learning how the ancients got jacked and getting jacked themselves.
Thanks for these videos My Man! i always wondered how ancient men worked out
Great stuff. Im a pt. And have intuitively been following this for my clients. Its great to see it in explicit form.
Amazing video as always, greetings from Athens - ΕΛΛΑΣ
Thank you for this! I am looking into experimenting with Greek and Indian techniques and body-mind training styles. This video and channel is a gift! Hope to see you do more philosophy from across the martial cultures (esp. Indian as I think it is thematically congruent with Greek) as well as their martial and athletic training approaches!
@@aniketsatpute2389 where did I say Greeks influenced Indians?
@@aniketsatpute2389 the thematic congruence I'm mentioning is in the rich history of both Indian and Greek civilizations, and their approach to both mental and physical development. Not necessarily the direct influence.
Love this brother well done. Could you please make a video of one for pro Mma fighters 🙏🏼🙏🏼🙏🏼
Great vid gotta lift weights only forever 💪
Looking forward to a body building focused tetrades
Just found this channel looking for ways to keep consistent workouts whilst long term traveling. Great info so thanks heaps for that but the results of this feel like they'd vary greatly with different diets so is there anyway you could include or do a video on the specific diet athletes would have followed at the time please? It's pretty easy to find information on your typical ancient greek diet but I imagine athletes would have had a very different diet to your every day tradesman for example.
Instead of a trigger point ball, a lacrosse ball might be cheaper and can get the job sufficiently done
Let's be greek again!!! 🙌💪💎
Hey, I know your time is precious but could you at some point in the future do an elaboration regarding the breathing exercises?
I didn't even know the ancient Greeks had those. So awesome!
In the workout-document I do have the sources for the breathing exercises if you'd like to read about them from the ancient texts; but I do know it's difficult to find Galen's works translated. Perhaps I'll do an episode focused solely on the breathing techniques in the future.
@@AMOPankration Thank you. My Latin is formidable but my ancient Greek is a little rusty :D
Would be appreciated very much if you could find the time at some point in the future!
Also: Thank you for what you have done so far, it helped me a lot already!
ευχαριστώ
BTW finished my first tertatha
Thank you for this, wonderful to hear that you are on the mend and getting back into it.
One of the best martial arts channels on YT!
Appreciate that very much! Cheers
@@AMOPankration please do greeks weapon martial arts like xiphos
Superb! I was just going to ask if you had any printed material and there it was. Thanks for another great video.
Maybe I'm not understanding the system dynamics fully, but personally this sounds super easy. I understand the value of off days for recovery, but this sounds like most days are essentially recovery and that there's no incentive to really push yourself hard or increase difficulty for increased results. But I enjoy pushing myself and am not in danger of quitting just because I ache. My goal is to lift like Milo of Croton but look and move more like Leonidas from 300. Some of this stuff I oddly already do intuitively without training, like a warm-up stretching "dance" that targets muscle groups. Might look weird to people at the gym who are just doing curls all day but dang does it work well!
So, from some of the studies I have read doing stretching as part of the workout has little effect on injury rates, and in some cases can lead to more exhaustion. And is better as a separate dedicated workout or maybe as part of the workout because they are neurologically intensive. (from studies on novice weightlifters.)
Although, dynamic stretching that involves moving the joints/limps through as large a range of motion as possible was shown to have a significant impact. Which is probably covered by your "standard martial arts warmup." with the circular motions.
Although, if it is only a couple minutes of stretching it shouldn't do much.
Your suggestion of a "stretching dance" is something I expect would be much more effective than what most people thing of when you say stretching and the stuff in the stock video you show.
I am looking forward to seeing that.
I am just a hobbyist not anyone actively working in the field though sooooo.
I guess the H.T.P., Merismos, and Kataskeue are the sub sections of the main part of the workout? not sure?
But the catagories are seperate? I was expecting you to break down using the catagories when going into more detail day by day.
I am also slightly confused how rows are even done without resistance? Just like holding a stick and going through the motions or sticking to a really small weight like 1-2 lbs?
Will you still do this to most advanced levels? Loved your work!
Hello, first of all I would like to thank you for the great content on your channel, and I would like to know if there are books on the subject, both on training, nutrition and pankration
When is the intermediate and advanced tetras coming? I can't wait to learn and introduce new variations to my current tetras!
This channel is funded by Patreon so the funds are limited right now
Great channel please do indo greek influnces
Can you please make video about diet, and when did they eat. I have read that most people didn't eat much in morning, and until dinner time is that true?
Dear sir, where did you find this information? I have had an interest in exercise for a long time and this is the first time I heard about it. Congratulations 😀
Hi, i really love that workout philosophy/ schedule ! What would you advice for someone that doesn't have access to "workout machine" ? Except from dumbbell. Thank a lot !
4:40 if u take ice baths u dont really need it, ice baths takes away allot of trigger points instantly, stretching and slow movement etc.
Even if this were true (I don't think it is), general massage (like that used for trigger points) is still good for warming up the muscles; and can be done solo.
@@AMOPankration massage is always lovely and good for muscles. but i take ice bath evry day, and it allows me to continue working out without a break. and i dont have inflamation problems...never hurd of wim hof? ++breathing ? Athletes do it...also strongmen... ---> THIS CHANGED MY LIFE! larry wheels ++ ---> Strongman Cribs | House tour part 2
can you make a video about nutrition pls?
Trying to do a collaboration with an expert on the subject, but currently lacking the budget. Hopefully the channel grows and I get the opportunity to bring the series of videos I'm planning to fruition.
Hello! congrats, great video!! , only i have a question; what is the difference between Merismos and Kataskeue? Both refer like Strength and Conditioning Routine
Hey, thanks. Merismos is just how you break down the Kataskeue (whether you do the exercises in sets, circuits, intervals, etc.) I specify what the Merismos (planning) of the Kataskeue (main workout) is on each day in the workout I linked in the description. Cheers
What kind of workout do we do in the Merismos part?
Anyone else confused about day 4? The merismos specifically
Hello, I have watched almost all of your videos now and it's from 2 days that I'm trying to make a full program, but it's a bit difficult, my goals are three, have a better shape, more general strength and football (so explosiveness, max speed, resistance and be more technical).
The point is that is really hard to figure out how to set a proper program.
You said that by patreon you can make a personal schedule, but I couldn't figure out witch subscription I have to do, I'll really like a training based on this ancient tetrades
Yes, I stopped offering the service, but you can either subscribe via the Daemon tier which allows you to comment on scripts and ask any questions you may have, or join the Discord where there are many members that can help you.
👍🏿🤠
where can I find the full workout? I cant see the link
It's in the description
I like the detail you took to make the vid but only after a little research I found that you may have missed the point of tetrad. The goal is not to encompass all 4 elements in one single work but to practice 1 element every day and alternate elements over a 4 day period.
I don't know what "little research" you did to come to that conclusion, but no ancient source mentions or dictates any such thing. I take it you mean not to encompass all 4 categories of exercise (like I mention in the video) in a single day's workout, but you absolutely can do multiple depending on how the workout is planned. Additionally, "Apotherapeia" was practiced at the end of every workout, so it could not just be used on one day and ignored on the rest.
Doing exercises 5 times a week is good for Olympics Athlete? I hope you reply me, and clear my doubt!
The Tetras workout schedule is made so that there are no days off during the week, only the intensity of the workouts changes. Cheers
Did they workout every day or 4 days a week
Every day, though the third day of every Tetras is more focused on relaxation.
What is 'merismos'? A set of...... ?
I would recommend you don't do 30 minutes of road work, unless you want to screw up your knees and joints.
Hello, I had a few questions and confusions from this video, sorry if they may seem kind of stupid or something but I don't know much about exercise so I feel somewhat lost in regards to some of this stuff, especially adding in all the Greek language and stuff used as well.
What is merismos? The other video also didn't explain it in too much detail, but from what I understand it's basically HIIT. What exactly is meant to be done in that part? It says to do exercises in however many circuits on the document but it doesn't say what exercises.
Are there specific instructions for the breathing exercises (katalepsis pneumatos, ekfyseseis, meta katalepsos) like timings on the breathings , or an amount of repetitions each should be done for?
And I'm confused about the parts about use of resistance bands. In the other video, it states to use resistance bands on day 1 and to not use them on day 2, while here in the schedule you've created it says the opposite I think, which is to not use resistance or weights on day 1 and to use resistance power-bands on day 2. Additionally, for whichever day it is that bands are not supposed to be used, am I correct to assume we should do the workout exactly as shown in the links provided just with the absence of the resistance band?
What does "Merismos" mean?
It's mentioned in the Olympian Workout video. It translates to "sectioning"; specifically in regard to how you section the workout: high intensity intervals, circuits, traditional sets, etc.
Would it be possible I could change the days this is done? Like a M-W-F type deal? I know triad have a couple days off (not including the weekend). I just have an insanely busy schedule and fitting in alotnwould he too much
Where is the link to this workout ?