Spartan Training - Legendary Warrior Workout
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- čas přidán 23. 10. 2018
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This is the first installment of a new series where I will be exploring and breaking down the training methods of various warriors and cultures throughout history. To start: Spartan Training.
This video explores how the legendary Spartans trained - it is not just your typical '300 workout'. I discuss the Agoge and how they were forced to train in barefoot, wearing only a thin cloak - to develop mental and physical fortitude. We explore the actual routines they might have used - the athletic and combat training. And we look at how this can be developed into a routine/what we should ignore.
P.S. Yes I know I'm pronouncing everything incorrectly (and I missed accents on Agoge - the font didn't have them!). I did my best but... it's all Greek to me (sorry...).
If this Spartan Training video is a success, I'll be exploring more examples of historical/legendary training soon. Coming up: ninja training, samurai training, knight training... and more. Let me know what you want to see!
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There's an old indian proverb
"He who is forged in fire, wont get scorched under the sun"
like that
sweats in training..bleeds less in battle ;)
Theeyil kuruthavan... Veyyilath vaadila🔥🔥🔥
@@adarshvs7613 athu thanne 💯
True
Agreed, my uncle, who served in Vietnam told me when a teenager not to build huge muscle. He stressed strength, agility, and endurance. Always train in terms of a fight which will keep you alive. Almost forgot, he was an army ranger in nam. Peace.
Well, thats vheating, with the size of his balls to be a ranger in vietnam, any training would be counted as. Weight lifting...
Frank Malone well how do you build strength without also building muscle at the same time?
@Мой член You train for low reps but high loads, and target fast twitch muscle fibres, rather than hypertrophy. You also add in plyometrics and isometrics which activate motor nuerons which make you stronger without bulking up.
examples are the soldiers of the French foreign legion. if you are looking for documentary on youtube you will see that they do not have big muscle mass. big muscle mass does not help you, even the opposite, because of the large amount of energy it consumes and the increased metabolism. This means that it produces a state of rapid fatigue and low attention, which you do not want in the conflict zone.
Eat big Lift Big=Gain Strength
I've got to stop watching these videos before bedtime, pumped up now 😂😂
Haha late night workout!
Hey it seems like we are somehow connected
Lmao true
Same 😂
That’s me right now 😂😂 I’m out here tryna get as strong as the one and only, SPARTANS!!
As a ex-soldier, I have seen too many strong men in various shapes. It doesn't matter what body you have. What matter is that you get the job done. Being fit and shoot well is the top thing for a soldier.
I don't care what shape you are, go to war in your leather thong, Spartan!
During the mandatory military service in my country, some of the smaller, or non-muscular dudes may not do as well in athletics/calisthenics, but boy, they're beasts outfield. More loads, more endurance. Totally amazed.
What country do you live in?
What country?
Wish the conscript boys in my country only wore leather thongs like spartans too
I suspect the training involved crude physical labor and mental toughness more than gymnastics. A small unit of 300 has to be prepared to perform all practical tasks themselves (moving supplies quickly over any terrain, finding food) under the very worst of conditions. It is never only about combat, as the best fighters can easily be defeated long before the battle.
They had slaves for their supplies
I bet they did alot of sparring and wrestling.
They actually didnt fight alone, they were 300 spartans but like other 1000 from other location's
road to 500 lbs squat most of whom left after they saw the size of an almost 1 million man Persian army. The Spartans and a few hundred others remained (the few hundred others surrendered on the second day leaving the spartans to claim the glory of dying).
it's basically just training to be a pack mule. That's like 90% of what soldiering has been since the beginning of time. Just marching with a bunch of shit on your back.
Honestly it's gotten way worse. People can carry up to 130 lbs. It used to be about 40 lbs in the days of the Ancient Greeks.
1 dislike?...Persian detected
Stefan Paszki yesssss
There still mad the big bad white man stood up to theirs sex crazed empire
stfu :)
edit: in fact persia had more freedom then the greeks back in time. its just nowadays propaganda. for example childmolestion was legal in some greek states.
Also the legend around the war was spartan propaganda. It was the other cities that actually managed to defeat them. The spartans ran away. But they used the myth to shield themselves and appear strong when they were crumbling.
pablo liftabar
Persians were white back then as well..
I asked my father once on how he got so ripped and muscular even in old age he did maintain his shape and his answer is gold; "Son, tough times creates real men, good times creates whimps"
That's hard af
Cool
Great comment 👍
the best reply ever
It's funny because today we have very poor job opportunities and a worse standard of living each progressive year. 80 years ago you could have a house, a stay at home wife and a family all while working a menial job. Even if you work 20 hours a day now you wouldnt be able to come close to managing that.
Your father lived in the best time imaginable, yet he thinks his generation tough?
Do an episode about how to strengthen the immune system
Got a few interesting things to discuss on this :-D
I second this.
I third this
@@TheBioneer I hope you'll include Xingyi (a martial art) and Zhan Zhuang training, Daoist practices for maintaining internal health and strength for longevity.
Raphael d'Orsay jumping and wim hif breathing method will strenghten your immune system
Seems to me like Spartans were more focused on training the mind muscle connections and adaptability rather than brute force. The right way to make a warrior.
Finally a real spartan workout.....all the gym bros using "spartan" in their program
Stay away from people who have a cold or flu if you're going to do cold weather training.
I've literally just had a chest infection from pushing my boundaries then catching a cold from a family member, which turned into a chest infection.
Push boundaries but don't be reckless in your pursuits.
💪🏽
😂
I use to do security and I always found that big muscles often didn’t help much. It was more how you used the muscle you had and how well coordinated you were.
Samuel A Mortensen
To use a lot of muscle you must first have a lot of muscle.
Blue Maca I suppose that’s true.
Body armor digging underneath the pecs suck after awhile!
@@eugenebach5421 You have have big pecs, just wear your leather thong, spartan.
@@eugenebach5421mmm you must have large pecs, just wear your leather thong instead, Spartan.
This is Sparta..N Training!
Very well researched and I find it really fascinating how training was regarded so differently between athleticism and militarism. I think we have strayed too far from both and settled for being depressingly average with the most minimal of effort and discomfort. Ergo, we paint the past the way we want to imagine it, so we can excuse ourselves from comparison. We regard such things as legendary and mostly unobtainable sometimes. However, if we look around, we can find some amazingly hardcore people on CZcams and elsewhere, that prove the opposite. You are proof of that too! Pistol squats are damn hard with bodyweight alone, but you're doing it with a giant, heavy kettlebell. That's badass and why I really appreciate your work and sharing of information. Thanks for another exciting and excellent episode. Excelsior!
Thanks man! Yeah it's a very interesting distinction, and generally most of us train using more ideas from athletes than warriors. There is a ton of inspirational stuff out there you are right! :-D
This is the greatest video I have seen about the Spartan lifestyle. The food they ate, the workouts they were perceived to have done and the relationships they formed. We can learn something from this video and apply it to today’s society. Eat wholesome, nutritious foods such as lean proteins. Workouts and do your best every day. Form meaningful relationships with our comrades. This is they key to a warrior mindset.
Thank you for sharing
Bro they killed their own babies and children who did not fit the physical standard. The spartan lifestyle is classified as sub human by unbiased historians.
Fight in the shade
Epic quote 💪💪
Eyyyyy! Siim Land the man
Persians: "Lay down your weapons!"
Leonidas: "Molon Labe" - Come and take them!
You had to say it didn't you?
But they won't get adequate vit d!
Would love to see a video like this on Viking training or how the samurai and ninjas trained
Vikingrs are simple raiders nothing much.
Viking would be interesting. Cant say ive ever heard or read about what they did for combat training.
Any organized training they did would focus primarily on weapons and combat skills. They hunted during which they would have to travel over rough terrain. They also relied on rowing their long ships.
Vikings used it lift heavy and/or bulky stones. Many of these still exist around northern Europe and iceland. They were also fishermen so they got a lot of exercise from rowing and swimming as well pulling nets etc etc.
@@kidofsteel0362 they were big and scary.
9:10 this is also observable with special forces groups where the average height and weight of personnel actually range around 155lbs and 5'8 not very big and tall but very effective in movement and agility and enough strength to bear heavy loads.
Good stuff man! I know many medieval knights used to do calisthenics/gymnastics with their armor (+50-80lbs) on. Could have been quite yoked.
Really wanted to try that for years, but a full suit of wearable knight armour costs a fortune.
@@BurnTilDeath lol dude, find a local blacksmith and get him everything needed to craft it, i believe he can do it, not 100% accurate, but you're not gonna wear it for show are you
@@BurnTilDeathyou could throw some weight into a backpack and do your training
@@joaqu7002 The weight wouldn't be properly distributed like wearing a suit of armour would.
Kinglets rise up
Ha ha
Julio lmao
Hi
Kinglets, when will they learn?
@@Shnap1337 We’ve learned all our life
I am surprised this channel has so little views. That is all I can say.
How about a vid about being barefoot period. You mentioned increased agility, stability and stuff. I mean after all we didn't evolve with shoes on.
Yes I will definitely get to this soon!
We didn’t evolve around used heroin needles and broken glass either
Not everyone on the internet lives in a shitty city
Check "optimize physiquotherapy" and "thefootcollective" on Instagram for info on this
An interesting note about this: the Zulu warriors of Southern Africa trained by running miles over the terrain....barefoot.
I trained bodybuilding outside of wrestling season, I just did high volume calistetics with occasional power/building and the Spartan training you described during season, and it did wonders for my performance on the mat!! BIG THANK YOU💯💪
With muscles like yours you should be in a leather thong too Spartan!
With muscles like those, you should be in your leather thong Spartan!
With muscles like those, you should be in your leather underwear Spartan!
Interestingly enough, the concepts discussed in this video are very relevant even today. Most soldiers (even special force) will say that sports and athletics training is relevant (at least in 90%) for a soldier's ability to walk/run for long distances and being able to maintain a steady heartbeat. And most of them say that the martial arts training they go through is not for the actual application in combat, but for developing character, coordination and operational composure under high stress. Heck, most special forces soldiers (nationality doesn't matter) will tell you that yes, it is nice to have hand to hand combat and knife throwing skills and in a very rare situation they may save your life, but realistically, 100% of the time this means only one thing - you have failed your mission, which is why you have to resort to hand-to-hand combat.
There's actually a really good book called "Gates of Fire" by Steven Pressfield thats written in a novel format detailing Spartan culture and training. Much of their training was based around running in armor, marching long distances, and even pushing over trees with their shields, in which they would line up against a tree and push, switching out the men at the front on occasion. this was to simulate being in battle with your units phalanx pressed against the enemy formation constantly pushing them whilst attacking over the top of the shield with a spear
In high school, I ran barefoot in my physed outdoor classes. Invariably I won foot races against those wearing spike athletic running shoes. Teacher was bemused. Tried the shoes....barefoot was better.
I'm pretty sure "agility" was actually a term for endurance. "Running and wrestling" for as "long as you can" appears to imply he was trying to increase his endurance.
If he was talking about agility in the way we understand it today, you'd think his exercises would involve balance and pylometrics, and other exercises that develop nervous system performance/response.
Agility in the literal sense would be more important when training for combat with bladed weapons.
It was about speed and accelaration to dodge the hits of the opponent and hit him first, that was vital, even when fighting in the, at least apparently, "rigid" phalanx-formation: the first line interlocks the shields (like all the rest lines), and the next 2-3 lines have their spear-tips beyond the 1st line of shields. Those ones had suddently to leave their rigid positions, jump, hit with the spear, catch the back-end of it, pull it back and take their regular positions again. Much more complicated was, when they had to do the same, but UNDER the lines of shields, thought 2-3 lines of soldiers standing in front of them: then, they had to coordinate and communicate perfectly, or else you cannot bring a spear, that reaches ABOVE many interlocked lines of shields, BELOW all that lines of shields in fractions of a second!!! The shield-rows had to open, let the soldier´s spear sink between them and close, and again the same, so he can stand up again... Was working like a clock and was a murderous hell for the opponents, especially the Persians were helpless, while other Greeks knew what to expect, at least... Everybody reaching nearer than 3-4 meters to that inpenetrable shieldwall, had to die. Far more needed was agility in the case that the opponent managed to destroy (at least the front-end of) the phalanx-formation, when the man-against-man battle begann. A Spartan in that case would kill 3 other Greeks or 10 Persians before he dies himself, statistically... Many battles ended without kills, cause the opponent surrendered before the battle beginn, and on others, the Spartans had almost no casualties, when all opponents were already dead. Casualties rose just when the opponent could break the phalanx-formation, and that is only the Thermopylae battle (300 surrounded by tenthousands) or the battle against the Thebans (superior Theban-tactics combined with spartan drill, as they´ve been ex-allies, and have been obliged to adopt the spartan drill). That is also why on war time, just 10% of the Spartan army left Sparta, cause they knew, their sole appearance is, in many cases, enough to win the battle.
@pan peter how were they pulling that weight?
Just want to say your videos are well edited and arranged. Kudos!
So basically if you fast allot do more calisthenics types of work out and resistent training ???
Jlian Peltier NO weight lifting just tons of resistance workouts
Most importantly is physical adaptation to harsh environments
@@chinchecker464 But Adam did say the Spartans might've benefited from some resistance training.
The weight lifting would be the 'laborious tasks / work' mentioned, probably like Shaolin or general required work, like Romans taking shifts digging / building fortifications and guard duty, or hauling heavy loads. Since you may be required to plunder, drag away a hurt ally, or stack enemy bodies into a wall. ;)
I was the leanest in my life when doing rock climbing every other day. The body becomes "functional" to that kind of excercise, so lightness and resistance over absolute strength. Am stronger now but heavier too. Heavy on knees, feet, etc. No doubt I prefer the gone days.
You are the single best informational workout channel ive ever seen and ive seen so many
Your channel is incredible and I share with everyone to help you get exposure!
Brilliant video. I’d love for you to do more historical videos about how they used to train, I’m sure there are a lot of hidden gems in there!
This is so very true when it comes to sustained performance under stress, It's all about that strength to body weight ratio. Too much mass will generate heat which highjacks the cardiovascular system more so to cool down the body as opposed to just supplying oxygen and mobilised fatty acids (from being in a fasted state) which generate something like 100 ATP compared to 39 ATP from glucose metabolism. adrenaline make the body burn a lot of energy so being in a fasted state is not a bad idea. Very well researched
Bioneer and the delievry was pure poetry!
That's not quite right. Glucose is the only fuel source you can use when you're working at or above 85% MHR
Really, really good stuff! You have one of the best fitness channels!
You should do episodes on Celtic warriors and Vikings
This is one of best episodes on CZcams
“A fine head of hair adds beauty to a good face, and terror to an ugly one.”
Thanks for making these fascinating video! Appreciate it bro!
These videos are actually incredible, so glad Iv discovered this channel
More you sweat in training, the less you bleed in battle
A pint of sweat saves a gallon of blood
Thank you for sharing this video. This made me think of David Goggins and why he's so lean. I believe he's the closest person to a modern day spartan.
Fascinating video dude well done!
Thanks!
Another great watch, thanks!
Definitely one of your best videos to date! Despite every one of them being incredibly detailed and informative, and with so many interesting topics :) although it may be similar, a gladiator training video would be cool as well. But in any event, thanks again for another great video and keep up the awesome work! I greatly appreciate it and look forward to any and all work that you put out :)
Logic. There is still a reason why our military trains for stamina and agility. Brute strength is mostly irrelevant on the battle field today. Even in a one on one fight speed, agility, and understanding (knowledge, skill) seems more beneficial.
Thanks for the video.
this is one of my favorite videos from u. thank you
What a wonderful channel, thank you so much
Keep it up you're work is amazing I LOVE IT, you should do a video abaut military life training discipline ecc
Thank you! This is getting a lot of requests so I'll definitely do this one :-D
Spartan Training😂😂, Already know this is going to be a great video as always
I really love your videos man they're extremely insightful. I know that this request sounds a little stupid but if ever possible could you please do a video speculating on whatever type of ancient methodologies of training that the legendary Warriors Achilles & Hector possibly could have done in terms of either them or the idea of men in general being able to be push themselves to those sort of superhuman levels in the mundane sense disregarding the obvious abstracts of the myth. I think you nail a really cool video on that brother. Keep them coming, great work.
This channel is Gold man
Underrated channel..Videos too interesting for only 54k subs
Did you know that instead of saying "This is Sparta." at the request of the Persians asking for earth and water,
Leonidas said: "Dig it out for yourselves."
You want an offering of "earth and water?", you want an offering of Sparta itself? Well here's what......THIS IS SPARTA!!!!!
Buen video Bioneer, buena filosofía de la vida!!!
You are pure inspiration!
Love that intro!
Thanks! I was really proud of that one actually :-D
So do Cold exposure, sleep on the floor and fast. And do some gymnastics and running and long walks. And train with weapons.
and begin at the age of 7 while starving sleep on the road kill some slaves as training and after 30 years go rest a bit......
Love this channel
Awesome video! Do more please
I am Greek and I served in special forces.The routines and the training are a lot similar to this.You won't build much muscle but you'll become an excellent warrior.Also sometimes you wished you were in battle to free yourself from this hell and kill someone to comfort your anger so I could understand them.Pride,punishment and pain kept you thinking straight going through this hell.Best way to be the best version of yourself and work hard in my opinion.(also,if you learn how to pronounce every letter of our alphabet, you learn how to pronounce every word.It's easier than English.)
Stop lying
Lies sweet lies pseudopatriot
Μάγκες αυτά έζησα,τώρα άμα έχετε διαφορετικές εμπειρίες θα ήθελα πολύ να τις ακούσω.
@@TheGoldenMan888 Γιατί ανθέλληνας;;
@@troublemaker691 How is the main training like and how do i prepare for the special forces. How do i train?
Great video, not much has changed from Army/Marine infantry life and professional athletes. They are not the same and the mental toughness and going long periods without food and sleep would cause athletes to quit and give up hope while military personnel keep pushing forward and never quit!
So what about athletes who serve? Lol.
Guess that just cancels out, lmfao…
@@TheSublimeLifestyle I was comparing civilian athletes to military service members dickhead. BTW, I'm on active duty and have served going on 20 years - you don't know who the fk your dealing with, that's why you post dumbshit, you assumed wrong!
@@spartanlukas 🤣🤣
@BananaClipse athletes that serve, they are military personnel and WE ARE ALL ATHLETES! Pretty stupid argument but, you do you buddy.
Why is this channel so amazing!!! WTF
Total badass the Bioneer! Farmer strength essentially
I can only imagine how many Times they had to practice setting up whole camps just to move them 20 metres after only like 5 minutes of rest, day in day out lmao. That's what I did while I was an army recruit at least!
they had slaves to do that...slaves who were fighters also, javelin throwers and shit....spartans were not allowed to do manual labout besides slaughtering (men, not beasts).
Nice video bro....
The alternative training videos are great. Gladiator or Ancient Greek athlete training videos? If you’re looking for ideas…. Love your channel and the info you bring us.
I loved this.
Would like your oppinion on Samurai training, Kenjutsu and modern sword training (Kendo, Iaido)
I am looking forward to the rest of the Batman training including mental training
Got some cool news about that on the way :-)
Excellent! Your take on Viking/ Norse raider training would be interesting :)
Very interesting! I would like to know more about this 👏🏻
Good video man.
Very enjoyable video Bioneer . Have you heard of the Wim Holf method of breathing and strengthening the immune system ? If so what's your opinion ?
Thanks! And I sure have. Stay tuned for the next video to find out! :-D
Great video
Please make one on boxing training
You explain things very good and easy
which form of boxing are you interested in?
Nice workout to do at home to keep your work life balance!
Good video, well done
Been training like this with weight lifting added for 10
Years
If what you're saying is true that that 300 Spartans did hold off a massive army and quoted as being better than 7 warriors then the other nation.
I imagine then that they had to practice a lot of weapon training alone and as a group to be as effective unit
Some kinds of hand to hand fighting was involved in case they didn't have any weapons
Endurance so I imagine that they would run long distances with a heavy load
Grip strength of some kind as if they're going to fight it's hard to keep hold of a weapon for long periods
So need power and speed that would be high intensity training
Some kind of muscle conditioning so maybe Athletic or body weight exercises
Actually its been proven on multiple accounts that they had around 700 to 1200 peasantry assisting. Still how many people they held off was astounding. Cowardice allies was the down fall of them all, they retreated thinking that they could hold the city (dead wrong) instead of blocking of the route that the persians used to flank the spartans and peasantry.
@@los3016 the allies were not peasents but thespians spartan helots(slaves)
The 300 happened just not how lots of people think, you're right they did have lots of help but the Persians found a way around the mountain surrounding them. Many died, retreated, and surrender but the Spartans did not fighting until the last man
Search for the word "pankration"
Great post. God bless
Salute from Greece!!!!!!!!Great video!!!!
Spot on inspired me to let my neighbour's know that they live among a warrior
Here's something I always wondered. So I did 10 years in the British Army, I was never the fittest bod (actually all round fitter now I'm out).
But you always heard about the 'old days' when blokes would do long runs or marches after a night of heavy drinking/no sleep, they would sneak smokes at the back of a march etc... and I've seen it in modern day, but apparently it was more common in the army of the 70s.
Guys really living unhealthy as fuck lives ... but smashing P.T. regardless ... so I guess my question is ... WTF? How?
Bc back then they weren't pampered princesses having sugar and empty calories thrown at them, their p.t was brutal they're lives were rough and they did shit by hand
I think it's due to epigenetics. Generations of sedentary living and crappy food have finally caught up to us. So those guys in the past were better able to "tough it out" despite their vices because their bodies were genetically closer to their forebears'.
My guess is it’s partly due to the differences in the average lifestyle and part nostagia. Car ownership was low so people walked more, the food industry wasn’t as shit so they ate less sugar and processed foods. That being said theee is probably a bit nostalgia factor included and while the averageman was fitter they were probably not crazy strong or anything, just somewhat tougher and the stories of how awesome everyone was in the Good Old Days are exaggerated to some extent.
Love the assassins creed odyssey video clip. I’m playing the game now and it’s epic
How about a video on Gladiator training?
Seems a fitting follow on from this.
Awesome video, by the way.
You killed the greek words but np good video fam!!
Haha I know!
Your not Greek tho
This is Sparta !
I am Greek man and I am telling you , you did a great job here. Many more to learn from Ancient Greek army and nutrition
This video is perfect to mentally prepare me
Damn, I thought this would be a music mix for a workout.
Same here.
And now our generation is weak depressing and 6 hours on ur phone everyday😂😂
I do 6 hrs a day actually. I'm about 15.5 years old. Due to the fact that my muscles are still developing, I have to implement 2 rest days and 2 half days (3 hours). But I'm getting really good nonetheless in fighting.
I mean, people don't need to be tough these days to survive as much as they needed back in the day, so most people being lazy never put the work in.
Kaledrone /\ but people need to be more active than ever because of this social media lifestyle, which makes most of people lazy and unsociable, like kids today. Even when I'm with my friends, it's 70% conversation and 30% time on the phone scrolling mindlessly through facebook and instagram.
@@wildrain8602 it's a lie that you need to rest more than you can train. 200 years ago they did the equivalent of working out all day everyday.
@@davidthomsen7876 they didnt eat shitty slave diets
Physiognomy and physiology matter density of your bones with of your hands brightness of your shoulders amount of muscle mass you can develop is real and it matters but thank you for posting this man
@The Bioneer at the end of this video you reference that you'd release a video on the Wim Hoff Method, but couldn't find it in your videos & would love to hear on that topic from you.
Keep up the good work!
Well I’m ok then I have naturally good agility because I don’t train my agility but I can jump over some high stuff and my Blanche is good
Im curious if spartns were bulky like todays bodybuilders or powerlifters strength what would happen to their agility performance, percieved perception from higher ups, civilians and their enemies?
And the persian armys training not alot knows about their training.
Optic500 The most successful warriors would be quick and agile but just as strong, and the Spartans were great in all categories. Like somebody said, you can still be really strong without being as big as most bodybuilders with the right training - and you might just increase your agility too.
Probably closer to the look of male gymnasts. Well developed muscles but not too large.
I think the term ‘getting fit on the job’ is how Spartans were in shape. Sparring and doing battle drills in full armour obviously got them fit for purpose. I imagine running though would be part of training, since it’s practical for battle and needed for avoiding capture etc.
wow i love your work
Just liked the video before watching.
sheeeeeep
Just liked the comment before reading.
@@prat391 lol
Maybe a video on Viking Training.
@@tatumergo3931 The term Viking comes from Christians if I recall correctly. Also your thinking of Glima.
@@tatumergo3931 I’m going of of some of dr Jackson Crawford work for his channel
I Loved this Please do more Maybe How the 15th Century Shinobis AKA Ninjas Trained or the Celtics and Vikings or even the Ancient Midevil Assassins the Nizari Ismailis or anything like that of course
Would love to see a military training type video! Not only what to do but also what country, branch, ect. in your opinion is most physically and mentally demanding!!!