Medieval knights built combat readiness and heavy strength without modern facilities by lifting stones, wrestling, jumping, and running up walls in heavy armor. Ultramarathon runner James Pieratt detailed these historical training methods in a YouTube video, showing how armor-laden routines mirror modern plyometrics and strongman workouts.
Plyometric Jumps in Armor
Knights performed movements similar to contemporary plyometric training centuries before the invention of athletic turf. Ultramarathon runner and historical researcher James Pieratt explained in a YouTube video that explosive drills formed a core component of medieval conditioning.
“It may seem strange to picture medieval knights training like an NFL player or an Olympic sprinter, but plyos were a huge staple of knightly training,” said Pieratt, founder of Wild Hunt Conditioning.
Training ranged from skips and jumps in full plate to shot-putting heavy stones like modern medicine balls. Fifteenth-century swordmaster Hans Talhoffer documented these physical pursuits, which match modern box jumps and broad jumps designed for power.
Ringen Combines Close-Contact Fighting with Joint Locks
Combat conditioning extended far beyond weapons practice when knights stepped onto the training floor. Pieratt identified a medieval grappling system known as Ringen that combined close-contact fighting, trips, and joint locks.
“To modernise Ringen would look almost exactly like a combination of wrestling and jiu-jitsu with throws, trips, joint locks, chokes, and head control and clinch fighting,” Pieratt said.
The practice shares structural similarities with Japanese jiu-jitsu designed for close-quarter combat against armored opponents. Modern practitioners develop comparable attributes through Brazilian jiu-jitsu, judo, and heavy farmer’s carries.
Knights Practiced Vaulting and Gymnastics in Full Armor
Agility under heavy plate required distinct coordination skills that mirror modern gymnastics. Knights practiced vaulting directly onto or over wooden horses while wearing full suits of armor.
“They also did gymnastics in full armor, particularly vaulting over or onto a wooden horse,” Pieratt said.
The demanding drill required upper-body strength and balance. Modern athletes replicate these physical demands using pull-ups, dips, bear crawls, and hanging knee raises.
Weighted Vest Bodyweight Drills
Resistance training in the Middle Ages relied on performing standard bodyweight movements under the massive weight of steel plates. Pieratt said that knights executed basic calisthenics while encumbered by their combat gear.
“Elite modern strength coaches like Jim Wendler are huge proponents of doing calisthenics like push-up, pull-ups, and squats wearing weighted vests. And I personally think these are an amazing way to build all round real world strength,” Pieratt said.
Adding external load to standard push-ups and pull-ups forces muscles to overcome higher resistance. This approach provides a direct path to progressive overload in modern training routines.
Heavy Stone Lifting and Log Presses Built Strength
Raw brute strength was forged through methods that predate modern barbell designs. Pieratt pointed to heavy stone lifting, log presses, and Zercher-style carries as foundational medieval practices.
These awkward objects challenged grip stability and core strength across the back and shoulders. Modern alternatives include sandbag lifts, Atlas stone carries, and heavy deadlifts.
Wandlaufen Wall Climbing
Obstacle negotiation and climbing drills formed a recognized discipline in historical training manuals. Pieratt referred to this practice as Wandlaufen, comparing the obstacle work to modern parkour.
“Surprisingly, knights also did parkour. Back then, it was called wall running, known in medieval German training manuals as Wandlaufen,” Pieratt said.
The training involved scaling narrow opposing walls using hand and foot pressure and climbing over barriers in plate armor. Rope climbs and dead hangs develop the same upper-body endurance today.
What Historical Manual Documents Medieval Knight Workouts?
What historical manual documents medieval knight workouts?
Fifteenth-century swordmaster Hans Talhoffer documented physical pursuits including stone throwing, jumping, fencing, and wrestling.
How does Ringen compare to modern martial arts?
Pieratt described Ringen as closely resembling a combination of wrestling and jiu-jitsu featuring throws, joint locks, and close-contact clinch fighting.
What was Wandlaufen?
Wandlaufen was a medieval form of obstacle climbing and wall running detailed in German training manuals that required athletes to scale narrow walls and obstacles in heavy armor.
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