Variations for Training 300
It seems that the most talked about aspect of the movie 300 were the bodies of the actors. All Spartan soldiers looked marked with their chiseled abs and strong chest and shoulders. So how exactly do you make a group of actors look like one of the greatest armies in history and legend?
Well, Mark Twight, a fitness expert and avid mountain climber, developed what he calls the 300 workout. He trained the cast for 8 to 12 weeks, with the 300 workout being the final test. I’ve been giving this workout to clients from time to time (and myself) and it’s an ultimate “feel the next day” routine.
training 300
25 pull-ups
50 deadlifts at 135 pounds
50 push ups
50 box jumps with a 24-inch box
50 “floor cleaners” (a core and shoulder exercise with 135 pounds)
50 “clean and press” at 36 pounds (a weight lifting exercise)
25 more pull-ups
For a total of 300 repetitions
The progress of the routine is supposed to be measured by the time it takes to complete the routine. Try to rest as little as possible between exercises. It may take multiple sets to complete an exercise and that’s perfectly fine. The fastest in Twight’s group was 18 minutes! Consider yourself in great shape if you can finish in 30-45.
This routine is not for beginners. However, it can be modified to accommodate different fitness levels.
Variations for Training 300
-Pull-ups can be performed with the help of a stability ball or a stool under the pull-up bar. Or using an assisted pull-up machine, like the Gravitron.
-Deadlift, Floor Wiper, and Clean and Press weight amounts can be reduced.
-For the deadlift, I prefer the Romanian deadlift because of less lower back work and more focus on the legs and glutes. 50 stiff-legged deadlifts is a lot for anyone who doesn’t practice them regularly.
-Push-ups can be modified.
-Box jumps can be substituted for step ups if you don’t have a 2 foot box. You can also use an aerobic step or the first step of the staircase for less height.
This workout is great for anyone who loves a challenge and loves to break a sweat. Although I don’t want to look like a Spartan warrior, I love this exercise because it forces me to be hard on myself. I’m being timed and all!
This is Sparta!”
HA-OOH! HA-OOH! HA-OOH!