The 300 Workout
There has been a lot of talk about the workout Gerard Butler used to get into shape for the movie 300. The workout was generated by Mark Twight and consisted of 300 total repetitions from a variety of exercises. The actors and stuntmen trained for 8 – 10 weeks at Twight’s gym, Gym Jones in Saslt Lake City. The gym has no air conditioning, no mirrors, and no chairs to sit in. 300 star, Gerard Butler, trained for 12 weeks there.
The goal of the training program was to sculpt the body into something that personifies a Spartan warrior. Several how-to videos have been generated including an instructional DVD.
The cast of 300 did not do this workout during their normal training. It was a sort of invitation only, graduation after their weeks of hard training. After four months, only 17 people had completed the 300 workout, which was about 50% of the cast. A good video from Twight can found here.
The workout is to be performed in series with no rest between each exercise. The following is the 300 workout:
- 25 pull-ups
- 50 deadlifts with 135lbs
- 50 push-ups
- 50 box jumps with a 24-inch box
- 50 “floor wipers” (video)
- 50 “clean and press” with 36lbs (video)
- 25 pull-ups
A decent video of the sequence can be found here.
Circuit training can be an effective technique for losing fat, and I think it is something that should be given a shot. However, I do not think the 300 workout is a good program for the average person. It may be something to strive for after several months of hard training if you want the bragging rights.
This article is also featured on Wellsphere – Wellsphere: 300 Workout
References: WebMD, Alwyn Cosgrove’s blog , Gerard Butlers Angels (image)
Sphere: Related Content165,239 views
Related posts:
- My Latest Workout – Part 2
- My Latest Workout – Part 1
- Cardio Workout
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looks pretty intense. makes my workout look pretty pathetic.
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Seriously. There is no way I could do this.
Great article, thanks for sharing it! Would love to feature you on Wellsphere.com, a site that helps people to live healthier. Can’t find a contact form so thought I’d comment; look forward to hearing from you. Thanks, Larisa
Interesting ideas… I wonder how the Hollywood media would portray this?
25 chins
50 rdl to ground 135#
50 wipers, st8 leg 180deg.
50 pushups
50 weak ass 90 lbs. clean/jerk
(C&J should be explosive, F-this)
50 30″ box jumps
25 chins
if ur in shape, then i’m superman
sorry… time was 12:48, check my FRAN time
This workout is great…I’ve used it every month for a total body workout.
I just found an awesome site called Spartan Muscle, they also have killer workouts and nutrition info.
http://www.SpartanMuscle.com
Train hard!
Joey
If you are a real man – well take this challenge…..
This article explains how this workout didnt actually get the actors in shape….
http://www.conanstevens.com/bodybuilding-and-muscle-gain/big-huge-muscle-the-secrets/the-300-workout—what-a-load-of-bollocks.html
hi
eo34stznp4dlgo7d
good luck
Good work-out.. but we must have more stamina to do that offcourse. Thanks for the video.
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dude there is no way this is the workout… Im only 16 and for football we do way worse than this. I find it hard to believe thats it. i mean the most talked about part of the 300 bodies are their abs. and the only real workout for them is the wiper reps
Nice post, nice blog, don’t normally comment but good work
This is news to me. I always thought that special effects has something to do with his appearance. The six-pack for example are easy to fake.
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That?s Too nice, when it comes in india hope it can make a Rocking place for youngster.. hope that come true.
Oh my god there are real ouffff!!!!
great post.. thanks for information.. i will read you other post.. thanks
GBU , regards
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Good post … this is a tough workout, no doubt. But like you say, effective if done very infrequently, as the actors in the movie did … not as a regular routine.
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