The truth about the 300 workout has become somewhat obscured by the legends surrounding it, which is similar in many respects to the movie itself. Whatever the truth is surrounding the 300 workout, one thing is certain: it helped make the 300 actors incredibly fit, and bursting with muscle.
The 300 workout is not for weekend warriors; it is extremely brutal. It is a complex of exercises done continually with little or no rest, for a total of 300 repetitions. Could ordinary mortals like you and I hope to emulate and learn from a workout that was done by modern day Spartan Warriors?
The short answer is no we cannot emulate them (at least not without months of training). Having said that however, the basics of the 300 workout can provide a template for structuring a fun and challenging fitness test, which can tell us how close (or far away) we are from becoming a Spartan Warrior.
Lets take a quick look at how Craig Ballantyne of Turbulence Training, one of the creators of an original 300 workout, modifies this workout for mortals like you and I.
a) Pullups - 5 reps (if you can't do real pullups, use the assisted pullup machine or even pulldowns)
b) Deadlifts with 25lbs - 30 reps (in the original workouts, they used 135 pounds. We'll decrease the weight and use the EZ curl bar instead. Alternatively, you can do dumbbell squats with 15 pounds per hand).
c) Pushups - 20 reps (do a combination of regular and kneeling if necessary)
d) 12-inch Box jumps - 25 reps
e) Floor wipers - 20 reps (Use the EZ Curl Bar again, or a broomstick)
f) 1-arm Clean n Press with 10lbs Kettlebell - 20 reps total, not per arm
g) Pullups - 5 reps (same as above)
Or if that workout seems too challenging, Criag offers a beginner option.
5 bodyweight rows
15 bodyweight squats
5 pushups
50 jumping jacks
10 mountain climbers
10 lunges
5 bodyweight rows
Both of these workouts offer ordinary folks like you and I the opportunity to complete a 300 style workout to test our fitness level. And who knows, maybe we can imagine ourselves as Spartan Warriors in training?
Dave Wilcox writes articles on topics such as self-improvement, spirituality, diet, and fitness.
If you would like to learn more about The Best Fat Burning Workouts, please visit:
http://www.squidoo.com/the-best-fat-burning-workouts
Article Source: http://EzineArticles.com/5905174
Showing posts with label The 300 Workout. Show all posts
Showing posts with label The 300 Workout. Show all posts
Tuesday, February 14, 2012
Monday, February 13, 2012
Get Ripped Strong and Powerful in 2012 With the 300 Workout
implemented the 300 workout into my weekly workout routine about 14 months ago and have achieved great results ever since. By following this routine, I have been able to significantly decrease my body fat percentage and significantly increase my lean muscles as well as get a lot stronger.
The 300 workout was first introduced to the general public in Men's Health magazine and the workout was inspired to help the actors from the movie 300, get in the best shape of their lives for the movie. The workout is comprised of 7 sets with 6 different exercises totaling 300 reps in the following order.
1. Pull Ups - 25 Reps
2. 135 Pound (60 Kg) Deadlift - 50 Reps
3. Pushups - 50 Reps
4. 24 Inch (0.6 Meter) Box Jumps - 50 Reps
5. Floor Wipers - 50 Reps
6. 35 (15 Kg) Pound Dumbell Clean & Press - 50 Reps
7. Pull Ups - 25 Reps
This workout is designed to increase muscular endurance, increase your work capacity and increase your muscle strength. The goal of this workout is to try and complete it as fast as possible and therefore you will want to take as few breaks as possible. The fastest time by one of the actors in the movie 300 was 18 minutes. This is a very challenging time to beat and it would be questionable if the actor who completed it in such a time, even took a break at all during the 7 set marathon!
Therefore, in order to improve, keep the weight and volume the same each time you perform this workout and always strive to try and beat your personal best time. This is an advanced workout so for beginners and intermediates, you can do less reps until you build up to the advanced level and number of reps. The important thing to follow is the format of the workout and continually progress from one exercise to the other by taking as few breaks as possible.
1. Pull Ups - 25 Reps
Begin the workout by trying to complete 25 reps of pull ups. If you have trouble with pull ups, you can use the Assisted Pull Up Machine to counter balance your weight and make it easier until you are able to pull up your own weight.
2. 135 Pound (60 Kg) Deadlift - 50 Reps
Next, place a plate on each side of an Olympic Bar and try and perform 50 deadlifts in any combination of sets.
3. Pushups - 50 Reps
Following deadlifts, immediately start doing push ups. Do as many sets as it takes until you reach 50 reps. You can also vary your hand position in order to target different muscles. Having your hands closer together will enable you to focus more on your triceps. Having your hands father apart will enable you to focus more on your chest.
4. 24 Inch (0.6 Meter) Box Jumps - 50 Reps
In order to develop explosive strength in your lower body, set up a two foot box and jump on and off the box for 50 reps.
5. Floor Wipers - 50 Reps
Floor wipers are the most challenging part of this workout. Set up a mat on the floor for sit ups. Take the 135 pound Olympic Bar that you used for deadlifts and set it over the mat. Lay down and hoist the 135 pound Olympic Bar over your body as if you were doing bench press.
Hold the Olympic Bar above your body and do a leg lift first touching the left plate on the Olympic Bar with your feet, then bring you legs back down to the center position, hold for a moment and then do another leg lift touching the right plate on the Olympic Bar.
Repeat this process for another 49 reps. This is a very challenging exercise that requires you to stabilize the Olympic Bar over your body while you attempt to do 100 leg lifts. When done correctly, it is one of the best ab development exercises.
6. 35 Pound (15 Kg) Dumbell Clean & Press - 50 Reps
Place a 35 pound dumbell in your right hand. Lift the dumbell from the floor, clean it to your shoulder, press it over your head and bring it down to your shoulder. Perform this exercise for 25 reps on your right arm and for 25 reps on your left arm.
7. Pull Ups - 25 Reps
Complete the 300 workout by performing another 25 reps of pull ups in however many sets it takes to achieve this. Prior to starting this workout, make sure you stretch and are well warmed up. Don't forget to set up all the equipment prior to starting the workout so you can move from one exercise to another and don't forget to time yourself so you have something to focus and improve upon the next time you do this workout.
Workouts like the 300 workout are circuit training workouts. Circuit training workouts are the best way to build muscular endurance and muscle strength and are the most important workout programs to follow and perform if you wish to get a ripped, strong and powerful athletic body. Its also very important to vary your circuit training workouts as your body adapts very quickly.
For maximum results, you want to make sure your body is always in a state of shock and therefore you want to ensure that you continually change up your circuit training workouts so your body never gets a chance to adapt.
For information on a 90 day step by step circuit training workout and nutritional program filled with over 60 circuit training workouts and nutritional information designed to get you ripped, burn fat and build muscle, click on the previous blue text.
Article Source: http://EzineArticles.com/3456738
http://newbodydimension.com/get-ripped/
The 300 workout was first introduced to the general public in Men's Health magazine and the workout was inspired to help the actors from the movie 300, get in the best shape of their lives for the movie. The workout is comprised of 7 sets with 6 different exercises totaling 300 reps in the following order.
1. Pull Ups - 25 Reps
2. 135 Pound (60 Kg) Deadlift - 50 Reps
3. Pushups - 50 Reps
4. 24 Inch (0.6 Meter) Box Jumps - 50 Reps
5. Floor Wipers - 50 Reps
6. 35 (15 Kg) Pound Dumbell Clean & Press - 50 Reps
7. Pull Ups - 25 Reps
This workout is designed to increase muscular endurance, increase your work capacity and increase your muscle strength. The goal of this workout is to try and complete it as fast as possible and therefore you will want to take as few breaks as possible. The fastest time by one of the actors in the movie 300 was 18 minutes. This is a very challenging time to beat and it would be questionable if the actor who completed it in such a time, even took a break at all during the 7 set marathon!
Therefore, in order to improve, keep the weight and volume the same each time you perform this workout and always strive to try and beat your personal best time. This is an advanced workout so for beginners and intermediates, you can do less reps until you build up to the advanced level and number of reps. The important thing to follow is the format of the workout and continually progress from one exercise to the other by taking as few breaks as possible.
1. Pull Ups - 25 Reps
Begin the workout by trying to complete 25 reps of pull ups. If you have trouble with pull ups, you can use the Assisted Pull Up Machine to counter balance your weight and make it easier until you are able to pull up your own weight.
2. 135 Pound (60 Kg) Deadlift - 50 Reps
Next, place a plate on each side of an Olympic Bar and try and perform 50 deadlifts in any combination of sets.
3. Pushups - 50 Reps
Following deadlifts, immediately start doing push ups. Do as many sets as it takes until you reach 50 reps. You can also vary your hand position in order to target different muscles. Having your hands closer together will enable you to focus more on your triceps. Having your hands father apart will enable you to focus more on your chest.
4. 24 Inch (0.6 Meter) Box Jumps - 50 Reps
In order to develop explosive strength in your lower body, set up a two foot box and jump on and off the box for 50 reps.
5. Floor Wipers - 50 Reps
Floor wipers are the most challenging part of this workout. Set up a mat on the floor for sit ups. Take the 135 pound Olympic Bar that you used for deadlifts and set it over the mat. Lay down and hoist the 135 pound Olympic Bar over your body as if you were doing bench press.
Hold the Olympic Bar above your body and do a leg lift first touching the left plate on the Olympic Bar with your feet, then bring you legs back down to the center position, hold for a moment and then do another leg lift touching the right plate on the Olympic Bar.
Repeat this process for another 49 reps. This is a very challenging exercise that requires you to stabilize the Olympic Bar over your body while you attempt to do 100 leg lifts. When done correctly, it is one of the best ab development exercises.
6. 35 Pound (15 Kg) Dumbell Clean & Press - 50 Reps
Place a 35 pound dumbell in your right hand. Lift the dumbell from the floor, clean it to your shoulder, press it over your head and bring it down to your shoulder. Perform this exercise for 25 reps on your right arm and for 25 reps on your left arm.
7. Pull Ups - 25 Reps
Complete the 300 workout by performing another 25 reps of pull ups in however many sets it takes to achieve this. Prior to starting this workout, make sure you stretch and are well warmed up. Don't forget to set up all the equipment prior to starting the workout so you can move from one exercise to another and don't forget to time yourself so you have something to focus and improve upon the next time you do this workout.
Workouts like the 300 workout are circuit training workouts. Circuit training workouts are the best way to build muscular endurance and muscle strength and are the most important workout programs to follow and perform if you wish to get a ripped, strong and powerful athletic body. Its also very important to vary your circuit training workouts as your body adapts very quickly.
For maximum results, you want to make sure your body is always in a state of shock and therefore you want to ensure that you continually change up your circuit training workouts so your body never gets a chance to adapt.
For information on a 90 day step by step circuit training workout and nutritional program filled with over 60 circuit training workouts and nutritional information designed to get you ripped, burn fat and build muscle, click on the previous blue text.
Article Source: http://EzineArticles.com/3456738
http://newbodydimension.com/get-ripped/
The 300 Workout - Get Body Like 300 Movie Cast
When I watched the 300 movie, I was amazed(spell bound might be the right word) by the cast. Their bodies were like perfection. I had to go and find out more about these guys (Mark twight from Gym gones). As I read and watched their videos, I realized how these guys got their bodies. And first words from my mouth were "No wonder".
Their workouts were incredible. For example, this is the workout that made the news. This is the ultimate challenge in the 300 workout. You are supposed to do it once. So this is not a workout in a sense to get stronger. Out of those who tried only 17 people passed this benchmark (with Mark twight and other instructor as 2 of them).
25x Pull-up +
50x Deadlift @ 135# +
50x Push-up +
50x Box Jump @ 24" box +
50x Floor Wiper @ 135# (one-count) +
50x KB Clean and Press @ 36# (KB must touch floor between reps) +
25x Pull-up
300 reps total
Being a fitness enthusiast and trainer, this was a challenge for me... I have to confess, I couldn't finish it the first time around. But after this experience I know how to build upto this program.
How to get body like 300 movie guys
First of all, I noticed around in forums, how most people were like "There's no way these guys can get bodies like this in 4 months". You know if you are one of those nay-sayers, you'd never achieve this kind of result. As a trainer I have seen crazy transformation. Unfortunately I can't tell others about it, because they are nothing short of miracles. People often look at miracle and forget about the hard work that gets put behind the miracle.
So anyways here's few ideas about getting ripped and still retaining functional strength.
1. Calorie restriction : Specially carb restriction is must if you want to get ripped. You have to restrict your carbs, starch. It's pretty delicate balance for restriction. If you do it too much, you'll gas out in workout and if you do it too less, no results. I found you can restrict carbs upto 100 gm per day and get same results as low carb diets.
2. Challenging your body : If you want to change your body chape, you have to attack and train your body from different angles. Weight lifthing, powerlifting, bodyweight, odd objects (i.e. strong man training), you have to challenge your body every time you train. There is no other way around it.
3. Recovery : In carb restricted phase, you can't just go out daily and workout like mad. You have to employ proper recovery strategies. Of course mark twight has physiologist work on these guy everyday. So you have to be more careful if you can't afford a physiologist every day.
As you can see, I am not giving you program in any sense. In fact its hard for me to give because thing kind of training program can only be uniquely designed for you. The basic premise behind working out like 300 movie cast is strength training. As you can see, Vincent reagent took his deadlift from less than bodyweight (205) to more than double-bodyweight (355) and consequently lost 40 pounds in 4 months.
Article Source: http://EzineArticles.com/999164
http://www.10minutesonly.com/
Their workouts were incredible. For example, this is the workout that made the news. This is the ultimate challenge in the 300 workout. You are supposed to do it once. So this is not a workout in a sense to get stronger. Out of those who tried only 17 people passed this benchmark (with Mark twight and other instructor as 2 of them).
25x Pull-up +
50x Deadlift @ 135# +
50x Push-up +
50x Box Jump @ 24" box +
50x Floor Wiper @ 135# (one-count) +
50x KB Clean and Press @ 36# (KB must touch floor between reps) +
25x Pull-up
300 reps total
Being a fitness enthusiast and trainer, this was a challenge for me... I have to confess, I couldn't finish it the first time around. But after this experience I know how to build upto this program.
How to get body like 300 movie guys
First of all, I noticed around in forums, how most people were like "There's no way these guys can get bodies like this in 4 months". You know if you are one of those nay-sayers, you'd never achieve this kind of result. As a trainer I have seen crazy transformation. Unfortunately I can't tell others about it, because they are nothing short of miracles. People often look at miracle and forget about the hard work that gets put behind the miracle.
So anyways here's few ideas about getting ripped and still retaining functional strength.
1. Calorie restriction : Specially carb restriction is must if you want to get ripped. You have to restrict your carbs, starch. It's pretty delicate balance for restriction. If you do it too much, you'll gas out in workout and if you do it too less, no results. I found you can restrict carbs upto 100 gm per day and get same results as low carb diets.
2. Challenging your body : If you want to change your body chape, you have to attack and train your body from different angles. Weight lifthing, powerlifting, bodyweight, odd objects (i.e. strong man training), you have to challenge your body every time you train. There is no other way around it.
3. Recovery : In carb restricted phase, you can't just go out daily and workout like mad. You have to employ proper recovery strategies. Of course mark twight has physiologist work on these guy everyday. So you have to be more careful if you can't afford a physiologist every day.
As you can see, I am not giving you program in any sense. In fact its hard for me to give because thing kind of training program can only be uniquely designed for you. The basic premise behind working out like 300 movie cast is strength training. As you can see, Vincent reagent took his deadlift from less than bodyweight (205) to more than double-bodyweight (355) and consequently lost 40 pounds in 4 months.
Article Source: http://EzineArticles.com/999164
http://www.10minutesonly.com/
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