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