Spartan 300 workout!!!!

jloveday

jloveday

Longterm Registered User
Hi guys and girls,

I have been working onboard a vessel for the last 6 weeks and I have been following the 300 Spartan workout, has anyone else tried this yet, its very intense and is crammed full of own body weight and resistance training exercises, there is the timed 300 test at the end of certain weeks the fastest time by one of the actors Andrew Pleavin was recorded at 18 minutes 11 seconds the exercises are listed at the bottom of this thread.

Mark twights programme utilized a wide variety of equipment and lots of bodyweight exercises (calisthenics) focusing on exercises that require full body control, coordination and awareness, to get the cast ripped while retaining their athletic build. High Intensity Interval Training (HIIT) and functional whole body movements prevented his charges from getting big and bulky


Twight pushed the actors hard for one or two hours everyday for four months before filming began and they continued to train during the filming. His workouts were very intense and never done more than once. This made them physically challenging since the actors never knew in advance what they'd be doing, there bodies were always kept guessing! The arduous workouts also forced the actors to develop the warrior mindset of if you give up, quit or dont put forth maximum effort, you will die.

as mentioned above one of the workouts the actors did came to be known as the 300 workout. it was designed to see how far the actors had come in their training. Basically, the workout taxes the bodys major muscle groups and focuses on pulling and pushing movements in horizontal and vertical planes. The workout consisted of:


25 Dead Hang pull Ups
50 Dead Lifts
50 Push Ups
50 Box Jumps
50 Floor Wipers
50 Kettlebell Dead Clean and Press (25 per side)
25 Dead Hang Pull Ups


These were done as quickly as possible!! Enjoy and why not give it a go i have it in 3 days time to compete with lol


regards

jloveday
 
Just looking at the program it appears to be pretty intense. Body exercises are very good for developing size and street. I have to give it a go one of these days.

25 Dead Hang pull Ups
50 Dead Lifts
50 Push Ups
50 Box Jumps
50 Floor Wipers
50 Kettlebell Dead Clean and Press (25 per side)
25 Dead Hang Pull Ups

Thanks

Tapmaster
 
Tapmaster

I fully agree with you, the training is constantly different therefore your muscles are constantly having to adapt therefore growing!

its a very good programme and sculpts your body for dynamic and practical scenarios. Any more info any one wishes to have please ask away have a look at the pull up workout below from the 300 workout, this is designed to improve your level of pullups.


Pull Ups Circuit

Density Training
Tries to pack a lot of work into a short time frame with a workload you CAN handle each interval. Density training works well for increasing your rep count in high-rep exercises like pull ups and push ups, however you need to be able to do at least 3 to 5 reps of whichever exercise you’re trying to improve.
Let’s set a goal of 25 pull ups since this it’s the number required in the Spartan warrior workout. The protocol requires us to double this number to 50.
To determine the reps and intervals, Take the number of GOOD pull ups you can do in one set when fresh, then subtract 2 from that and you have your starting point. Let’s assume you get 5 good pull ups in one set; by subtracting 2, we get 3 reps for a starting point, use the samples below and follow the sample with your start rep:
• 3 Reps every minute on the minute for 20 minutes
• 4 Reps every minute on the minute for 12 minutes
• 5 reps every minute on the minute for 10 minutes
• 6 reps every minute on the minute for 9 minutes
• 7 reps every minute on the minute for 8 minutes
• 8 reps every minute on the minute for 7 minutes
• 9 reps every minute on the minute for 6 minutes
• 10 reps every minute on the minute for 5 minutes
• 11 reps every minute on the minute for 5 minutes
• 12 reps every minute on the minute for 4 minutes
• 15 reps every minute on the minute for 4 minutes
• 16 reps every minute on the minute for 3 minutes
• 18 reps every minute on the minute for 3 minutes
• 20 reps every minute on the minute for 2 minutes


regards

jloveday
 
hey both

jloveday you have done a fair bit of boxing havnt you a semi pro or some thing i was reading on some posts

how would lets say some one not as fit as you two go about this as a starting program

cheers ed
 
Hi Ed,

Yes mate i currently box pro for Frank Warren as his new heavyweight :)

As someone starting out the main thing as said above is to try and progressively increase the certain exercises listed, dont over do it as injury will just put you on the back foot, use a weight on deadlifts etc that is comfortable and slowly increase it, the spartan work out is training everyday, the only rest is dynamic rest, so you would go for a walk or a light cycle etc this keeps fresh blood pumping around the body and encourages muscle repair and also growth. train 2 - 3 times a week mixing strength training (weights 10 reps for 5 sets) with own body weight exercises (pull ups, dips and push ups the main ones) and also incorporate some High Intensity Interval Training mate, this adapts the body to working hard for short bursts, so adapts it to deal with the stresses of eventually hitting the programme full on. HIIT is also the best way (when combined with resistance training and good diet) too torch that stubborn fat and increase your CV fitness overall.

Just start slowly and gradually build up the intensity and weight, the 300 workout is not about lifting big but conducted a large amount of reps of each exercise resulting in exceptional muscular endurance or as the spartans wished to achieve... A fighting physique that enabled them to strike hard but also be fast

Hope this helps Ed i will post some examples of the first few days of the programme i have, just about to go on watch here in mombasa port so will catch up later :)


regards

jloveday
 
cheers jloveday we havent chatting before so nice to meet you so to speak but i have read most of your posts

and many thanks for the info i have chatted to tap many times and know he is a big bugger so i was trying to get the info from the other side so to speak as boxing training being one of the best and oldest regimes out there

cheers once again
stay safe
ed
 
No worries Ed, nice to technically meet you too :) if you need any further info etc then let me know I will post the weekly programme in which I'm following at present so feel free to follow it/adjust it to your needs, stay safe, kindest regards jloveday
 
TRAINING: This will be testing but stick with it and the results will shine through!!

Monday:
Do these 3 exercises as circuits. Do 10 reps of each exercise for the first circuit. Then 7 reps, 5 reps, and 3 reps. don’t rest until you have completed these 4 circuits.

So for example you would do 10 normal pushups, 10 shoulder flies, 10 dips and then move immediately onto 7 no rest until all are complete, then have a 2 minute rest and go again. 2 circuits are enough if you’re feeling good do 3.
Pushups:

10 reps normal press
7 reps close grip
5 reps wide arm
3 reps on knuckles


Shoulder flies
10 reps
7 reps
5 reps
3 reps

Tricep Dips:
10 reps
7 reps
5 reps
3 reps

Abs:
3 x 45 seconds Plank
2 sets of 10 reps leg raises slow and controlled

CV:
20 mins bike
2 minutes slow level 5 followed by 1 minute best effort level 11 continue for 20 mins

Also during your normal day try and do 10 pushups every hour DO THIS EVERY DAY this sends constant signals to your body, so that it adapts in the direction you point it in. It’s better to do 10 press-ups every hour than 100 in a single burst. If you do things often enough, your body adapts for the task you set it, and you evolve


Tuesday:

Pull ups
3 sets of 6 reps or 3 sets max out

Dead hang
Hang for as long as possible from the pull up bar (2 sets)

Bent over row
3 sets of 10 reps

Upright row
3 sets 10 reps

Shrugs
Max out for 5 sets (try and shrug and hold for each rep)

Abs
3 sets 15 reps weighted crunches
3 sets 10 reps floor sweepers


CV:
Afternoon/morning: Bag work/interval training 20 minutes
Evening: 30 mins CV Bike



Wednesday:

As per Monday


Thursday:

Tricep press (multigym)
4 sets of 8-10 reps

Barbell curls:
5 sets 5 reps slow and controlled

Reverse curls:
5 sets 5 reps

Fore arm curls:
4 sets max out (each arm)

Skull crushers single arm dumbbell:
4 sets max out

Tricep Dips:
3 sets 20 reps

Abs:
3 sets max out ab rollouts
4 sets 12 reps Leg raises (use weight if needed)
5 sets 10 reps half sits

CV:
8 X 3 MINUTE ROUNDS BAG WORK
600 CALORIES ON BIKE (OWN PACE)


Friday
As per Monday


Saturday

Military Press:
4 sets 8-10 reps

Lateral Raises (front)
4 sets 8 reps

Dumbell punches:
1 min continuous followed by 30 seconds rest followed by a further minute

Pushups incline
3 sets of 10 reps

Shrugs:
3 sets 5 reps (heavy weight)

Leg extensions (multigym)
3 sets 10 reps

Squats with weight
4 sets 8 reps

Abs:
2 minutes best effort leg raise (record score here ___________)
2 sets 15 reps Twist situps

CV:
4 X 1 Minute rounds bag (best effort)
10 x 50 meter sprints 2 minute rest and repeat (alternate: 2k best effort bike)



Sunday

Dynamic rest (walk the dog/gardening etc) This keeps the blood circulating encouraging growth and also recovery


Hope this helps any questions ref exercises etc, fire away

regards


jloveday
 
Last edited:
Some exercises explained:

• Push Ups – I do different variations to mix things up and keep my upper body guessing. I perform regular push ups with my hands shoulder width apart. Then diamond push ups which is done by moving your hands all the way in and forming a diamond with your thumbs and index fingers. Then push ups with my arms further than shoulder width apart. Finally i do push ups on my knuckles.


• Shoulder Flies - To perform these grab a couple of dumbbells or kettle bells. Stand with your feet shoulder width apart, your palms facing forward, and your arms resting on your sides. Then lift the weight above your head while keeping your palms facing forward and your arms completely straight almost like you are making a snow angel. Then lower the weight in the same way. Use a weight that is challenging enough but at the same time does not make you work to failure.


• Dips - Grab a chair for this. Sit on the floor in front of the chair and then grip the edge of the chair behind you so your hands are behind you. Have your fingers face forward. Then lift yourself up until your arms are straight. Keep your legs straight out. Your heels should be the only part of your body resting on the floor while your hands are gripping on the edge of the chair behind you. Lower yourself until your elbows are at a 90 degree angle before repeating.

enjoy

:)

jloveday
 
Spartan is great, I've been throwing it into my programme for a while now. I mix up the exercises and change it around regularly though. I've also been doing 'insanity' as part of my programme as well.
I thing the most important thing though is variation in your programme.....
 
Standto, I agree, variety is key and the reason for this is the body is always guessing and having to adapt and grow to deal with the stresses you are putting upon it, good luck to all with your training goals

regards

jloveday
 
Hi jloveday,

Did the density workout for pull ups yesterday doing 4 reps, how long between workouts?

cheers

Purce
 
Hi Purce,

You do your 4 reps as soon as you start your stopwatch/minute timer, then continue to do 4 reps on the minute every minute until complete, so if u start your 4 pull ups at 0 seconds on the stopwatch and finish them after 7 seconds on the stopwatch you then rest untill the stopwatch gets to 1 minute then do 4 again so on and so on mate, On the minute every minute

hope this clarifies mate

regards

jloveday
 
Sorry Purce,

Re read your post between each density programme, i would take a day to 2 days rest, if your sole goal is to improve your pull up count then every other day is ok, aslong as you feel your body is capable of this if not every second day, once you feel comfortable increase the reps or add a weight vest, I did this today on board our vessel, Pull ups, Dips and push ups with Body Armour :) good session
 
Hi jloveday,

Cheers for that mate, i'm pretty sore after yesterdays effort so every other day will suit me fine for now!!
 
tapmaster said:
Just looking at the program it appears to be pretty intense. Body exercises are very good for developing size and street. I have to give it a go one of these days.

25 Dead Hang pull Ups
50 Dead Lifts
50 Push Ups
50 Box Jumps
50 Floor Wipers
50 Kettlebell Dead Clean and Press (25 per side)
25 Dead Hang Pull Ups

Thanks

Tapmaster
Click to expand...

I'm sorry guys, this is all well and good but at what stage do you reach this:

3000 persians slotted
20 odd rhinos speared
15 elephants hamstrung

Or I am on the chapter ahead of you guys?
 
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