This article will detail the techniques of the 300 workout that were used to get the actors of the movie 300 in phenomenal physical condition. Gerard Butler plays the lead role of Leonidas who is king of the Spartan army. A massive Persian arm is about to invade Sparta, but without the gods blessing and the Sparta council the Spartan army cannot go to war. Against prediction of the gods and the blessing of the Sparta council, Leonidas lead an army of 300 Spartan warriors against the massive forces of the invading Persian army to defend his beloved Sparta. Butler is not used to being called fat, in fact he has never been called fat, but that is what he was called when he got the lead role in this film. After the grueling 300 workout preparation, it is safe to say I do not think anyone would be calling his physique on screen as ‘fat’.
Butler was not the only one on screen sporting a shredded physique, the rest of his cast also looked like true Spartan soldiers. All the cast had the appearance of hardened fighters, who looked like trained warriors. A Spartan soldier was a fighting machine and the most feared warriors of their time and that is exactly what the actors looked like. So how did they achieve this look? The trainers of the 300 workout spilled the beans on the magic ingredient..hard work! Basically the actors sweated blood for five days a week for 4 months. With a backbone of hard work, what were some of the other components of the 300 workout approach that made it so successful?
The goal of the 300 workout was not to beef the actors up, like bodybuilders. These men needed to look like ripped and fit warriors, who were functional and lived off the land. So the traditional bulking up diet was replaced by a tight calorie controlled diet that just barely provided enough fuel for workouts and recovery. Recovery was an important aspect of the 300 workout routine. The schedule of not just working out but rehearsal for fight scenes was grueling, often 10-12 hours a day. So to help with recovery a massage therapist was onsite everyday and a kinesiologist was used twice a week.
The 300 workout also had other goals in mind. It was to serve as an experience of camaraderie and bond the actors closer together. The workouts were tough and constantly altered to continually stress the body and the group as a unit. It was common practice to have challenges, almost like feats of strength performed in front of each other. Sometimes there was failure. But this was all part of the plan. For when you have seen a fellow man work his heart out and fail, you have built a bond of honesty and trust. This bonding experience is exactly what was needed to portray a Spartan army in the movie. The army needed to look like a tightly knit unit that trusted each other and would die for each other.
Honesty appears to be another foundation of the 300 workout. Workout logs were visible on a chalkboard for everyone else to see. This build more camaraderie and a sort of ‘we are all going through this’ mindset. Plus it made things accountable and this was applied to the diet also. Working out, fight rehearsal and eating all took place in the same big room it was all done under the scrutiny of everyone else. So there was no cheating. The 300 workout experience sounds like it would have been a tough 4 months but one I am sure those who participated in it look back on as a unique memory.
On the internet there are some mistakes being posted regarding the 300 workout challenge. This was set by the trainers as a challenge test. It was an invitation only sort of rite of passage. This was not the routine that was followed or a frequent workout done. If you are interested and think you could be a Spartan warrior give the 300 workout challenge a try.
For more health recommendations on the 300 workout or to view the 300 workout challenge, go to author Nick Springs’ website which is packed full of the best fitness and exercises tips like how to build muscle and lose fat.