Variations for training 300

It seems that the most talked about aspect of the movie 300 was the bodies of the actors. All the Spartan soldiers looked ripped 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, 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’ve been giving this workout to clients from time to time (and myself) and it’s a definite “feel like 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 weightlifting exercise)

25 more pull-ups

For a total of 300 repetitions

The progress of the grind is supposed to be measured by the time it takes to complete the grind. Try to rest as little time as possible between exercises. It can take multiple sets to complete an exercise and that’s perfectly fine. The fastest in the Twight 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 suit 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 for less lower back work and more focus on the legs and glutes. 50 stiff-legged deadlifts is a lot for anyone who doesn’t do them regularly.

-The 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 stepper or the first step of the ladder for less height.

This workout is ideal for anyone who loves a challenge and loves to work up a sweat. Although I don’t want to look like a Spartan warrior, I love this exercise because it forces me to be tough on myself. I’m being timed and everything!

This is Sparta!”

HA-OOH! HA-OOH! HA-OOH!