King Leonidas (Gerard Butler) led 300 Spartans on a Battle of Thermophylae to stand against the overwhelming Persian Army commanded by Xerxes. Leonidas' refusal to bow down to Xerxes (Rodrigo Santoro) sets the events in motion with the Spartan 300 ready to willingly giving up their lives in order to keep Sparta free from the clutches of Xerxes and his invading horde.
A Frank Miller's graphic novel 300 was brought to life by a Writer-director Zach Snyder. Aesthetically speaking, 300 is a remarkable piece of art. Actors and stuntmen were build up to exactly fit the description of a warrior during those days. In the movie scene, majority of its running time is filled with nearly naked men with 6-pack abs, whittled waist and rock-hard thighs. How did they get those?
The Making of warriors
Mark Twight, a self-taught exercise guru and a former world-class mountain climber turning 300 actors and stuntmen into a warrior-fighting shape in 10 weeks time. The training regimen was discussed all over the Internet with how-to-videos which is called the 300 workout. Twight warns that his Spartan workout is not for faint-hearted, nor the out-of-shape. Zack [Snyder, the director,] wanted the Spartans to appear as though they had been fighting together since they were babies. In short, Warriors in the film should look lean and in hard fighting shape.
The 300 Workout
The 300 workout get its name from 300 repetitions. But this is not done daily. In doing this, you have to be physically fit because this is an extreme workout without rest in between. The challenge, finish the 300 reps at the shortest time.
- 25 pull-ups
- 50 dead lifts at 135 pounds
- 50 push-ups
- 50 box jumps with a 24-inch box
- 50 "floor wipers" (a core and shoulders exercise at 135 pounds)
- 50 "clean and press" at 36 pounds (a weight-lifting exercise)
- 25 more pull-ups -- for a total of 300 reps
300 workout is not for the faint-hearted and the out-of-shape. But if you want to try this extreme workout, you can modify the workout to meet a more feasible level. Sweat Studio has professional trainers that can help with proper form, structure and progression if you want to try the 300 Spartan workout. You'll be able to download instructional videos of this routine at Sweat Video.
The 300 Spartan Workout
By: John Destacamento
By: John Destacamento
I neglected my upper body for two weeks, so I decided to punish myself by trying the 300 spartan workout. I was sore for nearly 5 days. I only weigh 143 lbs so I modified a few of the exercises to meet my weight ratio. Those guys in the movie are 200 lbs plus so it's only fair! I completed all 7 disciplines and 300 repetitions in 32 minutes. Hoping to do in less time on the next round. If you want to see more footage please visit my site at http://www.sweatvideo.com
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