A Legendary Routine

Milo of Croton’s Strength Training: A Legendary Routine

Nearly 2,500 years ago, the Greek wrestler Milo of Croton was considered the strongest man in the known world. A six-time Olympic wrestling champion, his legendary strength and endurance were the result of a simple yet powerful training philosophy: start light, train consistently, and gradually increase resistance.

Milo’s most famous training method involved carrying a newborn calf on his shoulders every day. As the calf grew into a full-grown bull, Milo’s strength adapted accordingly, demonstrating the principle of progressive overload, which remains one of the most effective methods for building muscle today.

The Milo of Croton-Inspired Training Routine

This workout is designed to build full-body strength, endurance, and resilience by following the principles of progressive overload.

Core Training Principles:

✔ Start Light – Begin with manageable weights and loads.
✔ Train Daily – Consistency leads to strength.
✔ Increase Gradually – Small, steady increments over time.

The Routine

Day 1: The Foundation (Bodyweight & Loaded Carries)

1. Loaded Carries (Farmer’s Walk / Sandbag Carry) – 4 rounds x 20-30 meters
2. Push-ups or Dips – 4 sets x 12-15 reps
3. Bodyweight Squats or Goblet Squats – 4 sets x 15 reps
4. Pull-ups (or Rows) – 3 sets x 8-12 reps
5. Plank Hold – 3 rounds x 30-60 seconds

Day 2: Progressive Strength Training

1. Weighted Squats (Front/Back) – 4×8-12 reps
2. Deadlifts (or Romanian Deadlifts) – 4×6-10 reps
3. Overhead Press (or Handstand Push-ups) – 3×6-10 reps
4. Pull-ups (Weighted if possible) – 4×6-10 reps
5. Loaded Carry (Increase Distance or Weight) – 4x20m

Weekly Plan

• Day 1: Bodyweight & Loaded Carries
• Day 2: Strength Progression
• Day 3: Mobility, Recovery, Light Cardio
• Day 4: Strength (Increase Load Slightly)
• Day 5: Bodyweight Mastery (More Volume)
• Day 6: Power Training (Explosiveness)
• Day 7: Active Recovery

How to Apply Milo’s Progressive Overload

• Start with a manageable weight (e.g., 20kg sandbag).
• Increase weekly by small increments (1-2kg or increased reps).
• Never miss a workout—consistency is key.
• Prioritize functional strength over pure muscle mass.

This ancient Greek warrior-inspired training will develop raw strength, endurance, and resilience, making you stronger with every session—just like Milo of Croton. Are you ready to begin your legendary strength journey? 💪🔥