James "Gym" Needham
This is not a traditional workout program.
It is a structured progression system designed to accompany the book The Ludus: Scenario-Based Trials for Strength, Rank, and Freedom.
Before you enter the Arena, you must earn your place.
You'll begin by proving your consistency, establishing your rank through The Review, and training within The Ludus. Then you'll face increasingly difficult opponents as you fight your way toward freedom.
This program brings the world of The Ludus into TrainHeroic with movement demonstrations, digital score tracking, coaching guidance, and structured progression through every stage of your journey.
What This Program Is
This companion program includes:
The 7-Day Trial of Consistency
The Review to establish your starting rank
Six Training Paths to prepare you for the Arena
Arena trials against five increasingly difficult opponents
Prescribed loads based on your earned rank
Clear passing standards and progression requirements
Coaching notes and reflection prompts
Video demonstrations for every movement
Digital tracking of loads, times, scores, and results
Every stage has a purpose.
Every workout prepares you for what comes next.
How Long Does The Ludus Take?
The program is laid out as an 8-week progression, but eight weeks is a path—not a guarantee.
Advancement through The Ludus is earned. If you fail a standard, cannot yet perform a required movement, or your strength, mobility, or conditioning isn't sufficient for the next challenge, you don't advance simply because another week has passed.
Return to training. Address what held you back. Then attempt the standard again when you're ready.
Some athletes may complete the journey in eight weeks. Others may spend considerably longer inside The Ludus.
The Arena rewards preparation—not wishful thinking.
What This Program Is NOT
This is not random programming.
This is not a daily "workout of the day."
This is not designed to replace your existing strength or conditioning program.
This is not about collecting workouts.
The Ludus is a supplemental progression system designed to test your preparation, expose weaknesses, and give you a reason to train for what comes next.
Who This Is For
Functional fitness athletes
CrossFit athletes
Coaches looking for structured, test-based challenges
Anyone who enjoys measurable goals and earning advancement through performance
What You'll Need
Required:
Sandbag
Kettlebell(s)
Pull-up bar
Resistance band
Recommended:
A rower, bike, or treadmill is helpful for accurately measuring distances and other performance metrics, but cardio equipment is not required. Movement substitutions are provided when needed.
1 sessions per week
Must use App app to view and log training
Program Training
Sitting without distractions
A
Sitting (2 minutes or more) Sit as close to the floor as mobility allows. Seiza is the goal — kneeling, hips on heels, torso upright.
Ground work
B
5 Push-ups (pause at bottom) Modifications: Knee Push ups or Step Push ups (see video) 5 Prone Back Extensions (pause at top) 5 Cat–Cow :30-:60 Child’s Pose 5 Straight Leg Sit ups (stretch the Ham strings with each repetition)
Standing Banded Mobility Drill
C
5 Band Pull Aparts 5 Banded Pass Throughs
Mobility
D
5 Standing Toe Touches to Overhead Reach 5 Air Squats with a pause at the bottom. Get as low as you can go
Sitting without distractions
A
Sitting (2 minutes or more) Sit as close to the floor as mobility allows. Seiza is the goal — kneeling, hips on heels, torso upright.
Ground work
B
5 Push-ups (pause at bottom) Modifications: Knee Push ups or Step Push ups (see video) 5 Prone Back Extensions (pause at top) 5 Cat–Cow :30-:60 Child’s Pose 5 Straight Leg Sit ups (stretch the Ham strings with each repetition)
Standing Banded Mobility Drill
C
5 Band Pull Aparts 5 Banded Pass Throughs
Mobility
D
5 Standing Toe Touches to Overhead Reach 5 Air Squats with a pause at the bottom. Get as low as you can go
Sitting without distractions
A
Sitting (2 minutes or more) Sit as close to the floor as mobility allows. Seiza is the goal — kneeling, hips on heels, torso upright.
Ground work
B
5 Push-ups (pause at bottom) Modifications: Knee Push ups or Step Push ups (see video) 5 Prone Back Extensions (pause at top) 5 Cat–Cow :30-:60 Child’s Pose 5 Straight Leg Sit ups (stretch the Ham strings with each repetition)
Standing Banded Mobility Drill
C
5 Band Pull Aparts 5 Banded Pass Throughs
Mobility
D
5 Standing Toe Touches to Overhead Reach 5 Air Squats with a pause at the bottom. Get as low as you can go
Sitting without distractions
A
Sitting (2 minutes or more) Sit as close to the floor as mobility allows. Seiza is the goal — kneeling, hips on heels, torso upright.
Ground work
B
5 Push-ups (pause at bottom) Modifications: Knee Push ups or Step Push ups (see video) 5 Prone Back Extensions (pause at top) 5 Cat–Cow :30-:60 Child’s Pose 5 Straight Leg Sit ups (stretch the Ham strings with each repetition)
Standing Banded Mobility Drill
C
5 Band Pull Aparts 5 Banded Pass Throughs
Mobility
D
5 Standing Toe Touches to Overhead Reach 5 Air Squats with a pause at the bottom. Get as low as you can go
Sitting without distractions
A
Sitting (2 minutes or more) Sit as close to the floor as mobility allows. Seiza is the goal — kneeling, hips on heels, torso upright.
Ground work
B
5 Push-ups (pause at bottom) Modifications: Knee Push ups or Step Push ups (see video) 5 Prone Back Extensions (pause at top) 5 Cat–Cow :30-:60 Child’s Pose 5 Straight Leg Sit ups (stretch the Ham strings with each repetition)
Standing Banded Mobility Drill
C
5 Band Pull Aparts 5 Banded Pass Throughs
Mobility
D
5 Standing Toe Touches to Overhead Reach 5 Air Squats with a pause at the bottom. Get as low as you can go
Sitting without distractions
A
Sitting (2 minutes or more) Sit as close to the floor as mobility allows. Seiza is the goal — kneeling, hips on heels, torso upright.
Ground work
B
5 Push-ups (pause at bottom) Modifications: Knee Push ups or Step Push ups (see video) 5 Prone Back Extensions (pause at top) 5 Cat–Cow :30-:60 Child’s Pose 5 Straight Leg Sit ups (stretch the Ham strings with each repetition)
Standing Banded Mobility Drill
C
5 Band Pull Aparts 5 Banded Pass Throughs
Mobility
D
5 Standing Toe Touches to Overhead Reach 5 Air Squats with a pause at the bottom. Get as low as you can go
Sitting without distractions
A
Sitting (2 minutes or more) Sit as close to the floor as mobility allows. Seiza is the goal — kneeling, hips on heels, torso upright.
Ground work
B
5 Push-ups (pause at bottom) Modifications: Knee Push ups or Step Push ups (see video) 5 Prone Back Extensions (pause at top) 5 Cat–Cow :30-:60 Child’s Pose 5 Straight Leg Sit ups (stretch the Ham strings with each repetition)
Standing Banded Mobility Drill
C
5 Band Pull Aparts 5 Banded Pass Throughs
Mobility
D
5 Standing Toe Touches to Overhead Reach 5 Air Squats with a pause at the bottom. Get as low as you can go
Gym Needham
I have been a Nationally Certified Strength and Conditioning Specialist (CSCS) through the NSCA (National Strength and Conditioning Association) since 2018. I am also a CrossFit Level 2 Coach as well as a USA weightlifting level 1 coach.
Establish your rank. Train with purpose. Earn your place in the Arena. Then face each opponent and prove your preparation when it matters. The Arena doesn't care what you intended to do. It only recognizes what you've earned.
Get The Ludus. Companion Program
