I am certain you’ve heard about the 300 workout plan right now. The routine that the stunt crew and cast members from the movie of the same name did.
The exercise 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 obtain the guys in shape and also have that lean muscular look. Despite the fact that the methods changed his philosophy remained the constant. Effort and fitness… appearance, flat stomachs, and 6 pack abs are the consequence of good fitness. Make someone fit and they will look strong and lean. That’s precisely what he did to obtain the Hollywood actors to obtain the physiques of Spartan warriors.
The training was difficult and strenuous. Twight didn’t stick with one training method or workout, he utilized a variety of core routines but one workout became popular.
That training regimen came into existence known as the 300 Workout Plan. The workout gets its name from the final amount of repetitions carried out 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 workout was a one-time test… an invitation-only challenge… just for those deemed ready…
actually only 17 of the cast and crew tried the workout. The actual 300 workout plan wrapped up the final months of training. Kind of just 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 will do that exercise routine everyday or jump involved with it if you are not fit.
Here’s the 300 workout plan:
1. Pull ups – 25 reps 2. Deadlifts with 135lbs – 50 reps 3. Pushups – 50 reps 4. 24-inch Box jumps – 50 reps 5. Floor wipers with 135lbs – 50 reps 6. Single-arm Clean-and-Press with 36lbs Kettlebell – 25 reps per arm 7. 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 are able to complete the workout.
There are some things that get this to workout so effective.
It’s a elliptical trainer workout. With this particular 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 big plus with this being active is that it is about as near to a full motion as possible. It is clear that the lower body and mid back are in work. But that which you may not notice is all the other muscles involved. Everything from your feet for 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 much more to the cardiovascular demands.
The clean and press is yet another highly demanding exercise that actually works your entire body and will leave you out of breath.
I will need to admit there is plenty of hype for 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 notice 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 isn’t heavy it does not take much to slip a disk or hurt your back. This gets to be more of the concern while you tire, that will happen within the length of 50 reps, so when you’re rushing through the movement. Not tanking the time for you to set up right can place you inside a bad position.
In general the 300 workout plan’s a great workout to help you shed unwanted body fat, build muscle, and increase your general fitness levels.
Give it a go, and if you are a new comer to fitness cut the reps and weight to fit your current fitness level.
Learn more about 300 Workout. Stop by Michael Mann’s site where you can find out all about it.