I am sure you have heard about the 300 workout plan by now. The routine that the stunt crew and cast members from the movie of the same name did.
The workout routine was the brain child of Mark Twight, the founder of Gym Jones. In 2005 Mark trained the cast and stunt grew for the 300 movie. He used lots of different methods and routines to get the guys in shape and have that lean muscular look. Even though the methods changed his philosophy remained the constant. Hard work and fitness… appearance, flat stomachs, and 6 pack abs are all the consequence of good fitness. Make someone fit and they will look strong and lean. That is exactly what he did to get the Hollywood actors to get the physiques of Spartan warriors.
The training was difficult and strenuous. Twight didn’t stick with one training method or workout, he utilized many different core routines but one exercise routine took off.
That training regimen came to be known as the 300 Workout Plan. The workout gets its name from the total number of repetitions completed in the workout. 6 different exercises total 300 repetitions.
It has been tested and changed since the movie. It has been copied, and altered by many fitness professionals, trainers and exercise enthusiasts.
Originally this exercise routine was a one-time test…
an invitation-only challenge…
only for those deemed ready…
in fact only 17 of the cast and crew had done the workout. The actual 300 workout plan wrapped up the final months of training. Sort of like a graduation test. It was only done after months of heavy training with bodyweight, medicine balls, bars and Kettlebells. So don’t think you are going to do this exercise routine everyday or jump into it if you are not in great shape.
Here is the 300 workout plan:
Pull ups – 25 reps
Deadlifts with 135lbs – 50 reps
Push ups – 50 reps
24-inch Box jumps – 50 reps
Floor wipers with 135lbs – 50 reps
Single-arm Clean-and-Press with 36lbs Kettlebell – 25 reps per arm
Pull ups – 25 reps
The idea is to complete the workout as quickly as you can. The better shape you’re in the faster you can complete the workout.
There are a few things that make this workout so effective.
It is a total body workout. With this routine you are hitting every muscle in your body.
The pull ups work your lats and biceps.
Deadlifts are excellent lower body exercise along with low back. The great thing about this exercise is that it is about as close to a full body movement as you can get. It is clear that the lower body and low back are at work. But what you may not notice is all the other muscles involved. Everything from your feet to your shoulders is working to get the weight of the floor.
The floor wipers work the core, arms, shoulders, and chest.
The box jumps add even more to the cardiovascular demands.
The clean and press is another highly demanding exercise that works your entire body and will leave you out of breath.
I will have to admit there is plenty of hype around this workout, and a few things I would like to see changed.
There isn’t anything special about 300 reps. That number may be more of a marketing tactic then based on any foundation in exercise science. You will see beginners doing 100 reps and there are 500 rep versions as well.
High rep dead lifts and doing the move for time is risky. Though the load is not heavy it does not take much to slip a disk or hurt your back. This becomes more of a concern as you tire, which will happen within the span of 50 reps, and when you are rushing through the movement. Not tanking the time to set up right can place you in a bad position.
In general the 300 workout plan is a great exercise routine to help you shed unwanted body fat, build muscle, and increase your general fitness levels.
Give it a go, and if you are new to fitness cut the reps and weight to fit your current fitness level.
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