The 300 Workout: Become a Spartan Warrior
Have You Got What It Takes To Train Like a Spartan?
We’ve all seen the movie 300 and I bet we all had the same reaction - How do I get abs like that. The answer is simple, to get abs like the 300 cast, you need to train like the 300 cast. The training regime is available for everyone; men and women and people from all walks of live. Follow these steps and you too can have solid abs, bigger and more rounded shoulders and barn door back. Don't believe me?? Try this and see what happens...
The idea of the regime is to move from one station to the next with little or no rest between exercises, keeping your body pumping at all times. However if you can't complete all the reps on one particular exercise you can rest briefly if needed to complete. You must complete all repetitions on each exercise before moving to the next, that is one of the golden rules.
Ready? Here we go...
Exercise 1: Pull-ups (1 set of 25 reps)
- Start from a hanging position, and retract your shoulder blades. This will pull the shoulders downward and push the chest up towards the bar, before the elbows bend.
- Stay tight through the rest of the body to avoid creating momentum. This can cause shoulder injury, and it’s also a cheat that doesn’t help your strength.
- Remember to use complete range of motion and pull your face over the bar.
- Tuck your elbows in and push your shoulders down, so your back is doing most of the work...not your arms.
- Use a tempo that helps you control the downward phase. 2 seconds down and 1 second up is a good tempo.
Exercise 2: Barbell Deadlifts (1 set of 50 reps)
- Keeping your back as straight as possible, bend your knees, bend forward and grip the bar using and overhand grip shoulder width apart.
- Holding the bar, start the lift by pushing with your legs while simultaneously getting your torso to the upright position and breathe out. In the upright position, stick your chest out and contract the back by bringing the shoulder blades back.
- Move back to the starting position by bending at the knees while simultaneously leaning your torso forward at the waist, keeping your back straight. When the weights touch the floor you are back at the starting position.
Exercise 3: Push-ups (1 set of 50 reps)
- Put your hands palms-down on the floor, shoulder width apart. Elbows should be pointing towards you toes.
- Your weight should be supported by your hands and balls of your feet and there should be a straight line from you head to your heels. Contracting your abs will prevent your hips from dropping too low.
- Lower yourself to the ground until your elbows are at 90 degrees. Keep your elbows close to your body for more / better resistance.
- Raise yourself by pushing the floor away from you. Breathe out as you push up
- You're now back at the starting position and ready for the next repetition.
Exercise 4: Front Box Jumps (1 set of 50 reps)
- You need a box or surface you can jump on and off from. Ideally between 12-36inches in height.
- Assume your position, with your feet shoulder width apart, at a comfortable distance from the box.
- Start the box jump by quickly getting into a quarter squat while hinging at the hips to engage the hamstrings and glutes.
- Extend your hips, swing your arms and push your feet though the floor to push yourself onto the box.
- When landing, absorb the force and prevent a jerk awkward landing, this will reduce injury.
- Land in a squat position with your knees slightly above 90 degrees with your chest up.
- Extend your body, standing straight. Wait for a few seconds then start the exercise again.
Exercise 5: Floor Wipers (1 set of 50 reps)
- Lay on your back with your arms extended straight up into the air while holding a barbell.
- While keeping your arms extended straight, extend your legs straight out in front of you about 6 inches off of the ground with your knees locked.
- Bring your toes up to the right side of the barbell and flex your abs when your toes reach as high and as far back as possible.
- Bring your toes back down and then repeat the lift on the left side to complete one floor wiper.
- Once you have raised your toes to the right then to the left, you have completed one repetition.
Exercise 6: Clean and Press (1 set of 50 reps)
- Stand shoulder width apart with knees inside the arms. Keeping your back flat, bend at the knees and hips and grab the bar with your arms fully extended with a grip that is slightly wider than shoulder width.
- Pull the bar by extending the knees. Move your hips forward and raise the shoulders at the same rate while keeping the angle of the back constant; continue to lift the bar straight up while keeping it close to your body.
- As the bar passes the knee, extend at the ankles, knees, and hips, like to a jumping motion. Continue to push the bar, shrugging your shoulders and using the momentum from your movement to push the bar as high as possible.
- As the bar hits terminal height, rotate your elbows around and under the bar. Pull the bar across the front of the shoulders while keeping your torso erect and flexing the hips and knees to absorb the weight of the bar.
- Stand to full height, holding the bar in the clean position. Press the bar overhead as you exhale.
- Lower the bar under control and start again.
Exercise 7: Pull-ups (1 set of 25 reps)
- Start from a hanging position, and retract your shoulder blades. This will pull the shoulders downward and push the chest up towards the bar, before the elbows bend.
- Stay tight through the rest of the body to avoid creating momentum. This can cause shoulder injury, and it’s also a cheat that doesn’t help your strength.
- Remember to use complete range of motion and pull your face over the bar.
- Tuck your elbows in and push your shoulders down, so your back is doing most of the work...not your arms.
- Use a tempo that helps you control the downward phase. 2 seconds down and 1 second up is a good tempo.
You’ve just completed your first "300" workout. You're now on your way to getting rock hard abs and becoming a Spartan Warrior!
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