This week I had all of my clients do “300 reps”, just for fun. We “scaled” 300 different ways so that everyone could do it. When I say scale, I mean that we cut the weight, the reps, or even slightly changed the exercises so that it would be the appropriate challenge for everyone.
*One important note about scaling a workout like this: You can cut down the intensity, but don’t change the intention. In the back of the Men’s Health article, Gerard Butler’s current trainer (in other words, not the guy that trained him for the movie) mentions you could start with 100 reps and build up – this is a smart way to scale the workout. He also mentions you could substitute dumbbell curls – this on the other hand, is missing the point of the workout completely. Dumbbell curls are an isolation exercise, where all of the movements in the 300 workout are full body compound movments.
If you go to the Gym Jones website (and you should), you’ll notice that all of the workouts they do are made up of full body, compound movements. For those that don’t know, Gym Jones is the gym run by Mark Twight, where all of the actors from the movie 300 trained for two months solid prior to the movie. So some of you may be asking, what is a full body compound movement? I’m glad you asked: Squats, deadlifts, pullups, pushups, kettlebell cleans, kettlebell snatches, overhead presses.
If you’ve ever done a heavy deadlifting or squatting workout, you know that it feels completely different from a day when you did heavy leg extensions. If you do a hard pullup day, it’s totally different from doing a hard bicep curl day. If you really want a body like a Spartan Warrior – you need to be on a first name basis with squats, deadlifts, pullups, and overhead presses. You’ll notice two things that all of these exercises have in common is that they: 1.) Are technical lifts (they require knowing what you are doing), and 2.) They’re really f**king hard.
I’m going to assume you know how to do pullups and pushups. If you don’t know how to deadlift, you need to learn. I strongly recommend Power to the People, by Pavel Tsatsouline as one of the best books/videos on how to deadlift there is. Deadlifting isn’t easy or simple, but it’s worth it.
The 300 workout, as it was done by the actors:
“300”
25x Pull-ups
50x Deadlift @ 135lbs
50x Push-ups
50x Box Jump @ 24” box
50x Floor Wiper @ 135lbs
50x KB Clean and Press @ 36lbs (KB must touch floor between reps)
25x Pull-ups
300 reps total
Andrew Pleavin, who played Daxos the leader of the Arcadians, did 300 in 18 minutes. Savage.
Here is how I scaled it for my strongest clients:
25x Pull-ups
50x Deadlift @ 100lbs
50x Push-ups
50x Box Jumps @ 12” box
50x Knees to Elbows
50x Kettlebell Clean and Press @ 36lbs
25x Pull-up
300 reps total
Will did this version of 300 in 52 minutes, Jeff did it in 45 minutes.
I took 300 a couple more steps down for my newer clients:
12x Assisted Pull-ups
25x Deadlift @ 70-90lbs
25x Push-ups
25x Box Jumps @ 12” box
25x Sit-ups
30x KB Clean and Press @ 18-26lbs
12x Assisted Pull-ups
154 reps total
So this is a look at how a workout like 300 could be scaled to different levels of clients. All of my clients could make it through the last version. The important thing was that we preserved the movements, or with the one exception being the “floor wipers”, we preserved the intention of the movements.
Mark Twight mentions on his website that “300 reps” is not a program. It’s not the workout that the actors did. It was a one time test. Possibly a rite of passage. In fact, in the style of Mark’s training, they most likely never did the same exact workout twice.
On the flipside, I’ll have my clients repeat this kind of workout. While the actors and crew from 300 had each other to compete with, I work with clients on a one on one basis. They only really have themselves to compete with. So we may repeat a workout like 300 again in a month – with the very powerful motivation of doing it faster. Getting a better “score”. Or if not faster, then doing with heavier weight.
Mark Twight says that he has no patience for assisting non athletes in losing weight. Their mantra for the movie was that appearance would be a function of fitness, and not the other way around. So essentially, they trained to have the fitness level Spartan Warriors, and the body and the look came with it. Mark Twight runs a gym that trains athletes.
I come from the opposite direction, but in with similar methods. I’m a specialist in getting people lean. I don’t really train people for sport, per se. My clients come to me because they want to look like rockstars. I train them like athletes simply because I’ve found that is the best way to get them the body they want.
If you want that body and that strength, you must do full body athletic movements, like deadlifts, squats, kettlebell clean and presses, pullups, ect.
If you haven’t been to the gym Jones website and read Mark Twight’s article: 300: The So Called Workout, you have to check that out. Straight from the source. In fact, if you really want to get a flavor for the training, I recommend reading the entire knowledge section of the Gym jones website, and to watch all of the videos. It’s the next best thing to driving out to Salt Lake City and standing on the porch.
Also check out: What happens when girls do 300?
You can read my first article on the 300 workout here: Frank Miller movie 300 actor training – The 300 Workout
By Josh Hillis, RKC Level 2 kettlebell Instructor
P.S. One of the best fat loss workouts I’ve ever written is called Fighter Workouts for Fat Loss, and is now available in Kindle format for under $3
I’m a specialist in getting my clients lean, fast. My book is about how anyone can get that that lean, rockstar body.
© Joshua Hillis 2007
RITE of passage
This is something i will eventually try after i lose some weight… also i hear that they had a specific calorie diet that gave them just enough energy to recover and build muscle.. If you could post any info, if you know any on the diet…
I myself would love to know what the diet was used by the actors.
I’ve been doing a 5×5 routine over the past 6 weeks 3 days a week, to maintain strength while cutting. I also do cardio 3 days a week first thing upon waking before eating. I eat about 2000 calories daily (i’m 205 lbs and 6’4″)of plain boring foods like chicken, oatmeal, eggs, etc. I’m looking for something new however.
Also how many days per week were these workouts done?
I am also interested in how many days per week this routine was performed. Thanks.
Hey Josh! This was an awesome article – I echo the desires of the other commenters though; what sort of diet were these guys on (I assume it wasn’t McDonalds) and how often were these workouts being done?
Thanks!
Are the KB clean and presses done with one arm or two? Anybody know? I’d like to try the scaled back routine.
I was wondering if you do the 300 workout daily or if you have something else as your daily routine and you do the 300 once in a while?
In terms of the diet – sounds like it was a Paleo Diet / Zone Diet / restricted calorie diet, but I’m speculating a little there.
300 wasn’t a workout, it was a TEST. Some of the crew did it, some “left with it still hanging over their head”. The ones that did 300, only did it once.
The workouts “looked” like this: They were made up of full body movements – kettlebell swings, deadlifts, squats, pullups, pushups (often on gymnastics rings), knees to elbows, floor sweepers, renegade rows, renegade manmakers, body rows, tuck sits, thrusters, sprinting, dragging, carrying, ect. Basically all manners of olympic weightlifting movements, powerlifting movements, and the conditioning aspects of gymnastics – all thrown together.
Some days are heavy, rested sets. Other days crazy intense circuits like “300”. Other days sled drags, tire flipping, sprinting, the rowing machine, ect. Like a box of chocolates, they never knew what they were gonna get.
The biggegst difference, movement wise in the workouts is that they did full body lifts. “Big lifts”. Bodyweight stuff also. Like my friend Dan John always says – “You train the body as one piece.”
As far as the kettlebell clean and presses – they were one arm.
You can check the Gym Jones website under “schedule”, and see the workouts they do daily. You can see what they did exactly, if you are familiar with the movements they are doing.
Thanks for the response Josh, and for posting all of this information.
How do you do the “Floor Wiper”???
none
Let’s say you can only do 10 pullups, initially. What is the best way to increase this number? Do I try to do 3 sets of 10? Do them every other day?
This was awesome. Thanks for the info, can’t wait to test my students.
I purchased How to Stubborn Seven Pounds. What are “swings” for the booty workout?
Hmmm…Wonder why they dont mention the Testosterone, Trenbelone, and Equipoise used to build all that lean muscle in such a short time…
Could this program rip Butler up like this in a year? Sure! But not in two months like the Men’s Health articles claims…At least not without “supplementation”.
yes 2 months is not possible… i have been trying to get my six pack for 2 months, doing lot of cardios, drinking 1 gallon of water each day and only two cans of the six pack are starting to show…
Thanks for the great articale and guidance. I agree with some of the comments here: the program, no matter how intense can’t give the actors the type of extreme definition as shown in the movie. You have to remember that the movie was mostly CGI-enhanced and shot on blue screen. The “definition” was also enhanced by CGI. Sure the actors worked out and provided the base muscular framework, but the pop was placed in by digital methods. You can clearly see that in the clips when they are being shot with the regular camera and how the final “look” came out on the CGI screen. It’s a bit like photoshop amped up to the max by technicians. So be mindful that what you see onscreen is not necessarily realistic.
Jones is absolutely correct. I actually spoke with some of the people who did the CGI, and they showed me how the “six packs” were enhanced. The actors did actually go through a very rigorous training program to achieve amazing shape, but the final result seen on the screen is not exactly the actual result…it is CGI enhanced.
BUT, I would give a lot of money to even reach the shape they did…I have been working out for a while now, and have plateaued off with the belly fat…cant get rid of it.
I’m 30 and in decent physical shape. I used to work out in the past but never got to the ripped 6pack ab state. I haven’t worked out in the past few years and am really pumped to start back up after seeing 300…big time motivator. I did the same workout all the time in the past on one of those universal workout machines, but neglected cardio and variety. I really am looking forward to trying this workout as I really want a body I can proud of 100%. My only issue is I have a bad lower back. It currently has been “out” for 2 weeks, but I am finally straightening up. That is another reason I want to work out so badly now. I want a strong back so I won’t have it going out as much. Do you have any suggestions on how I should start? Im 5’10, 176lbs. Thanks again for a great article!
Does anyone know how to read gym jones schedule of workouts. i couldnt be more confused.
I like to know what kind of diet that the guys for the movie were on. More important I’m 25 and when I was about 19 I started having back problems, I just thought I was a little over weight so I worked out even harder then I already was. The pain got worse and I had a chiropractor look at my back, he said I have scoliosis. I have back pain at all times, it’s acctually hard for me to believe that there ever was a time when I didn’t have back pain. I was wondering what workouts should I concentrate on and which ones I should straight up not do? Any help would be appreciated
What’s the best way to do a ‘floor wiper’ with 135 lbs? I’m a little confused!
Have you seen any websites for people to post their 300 times?
I did 300 in 16:45
Note: I did floor wipers version
(knees to elbows and tire drags would definitely increase the time)
Korben Konrady
OMBAC Rugby D1 ’07
ombac.org
Have you seen any websites for people to post their 300 times?
I did 300 in 16:45
Note: I did floor wipers version
(knees to elbows and tire drags would definitely increase the time)
Korben Konrady
OMBAC Rugby D1 ’07
ombac.org
Have read the web-pages, philosophy. They are motivational and challenging and on-target. “mens sana…” My problem, I’m in London, UK. Anyone or place here that you recommend?
but how does that workout get them the abs they had?
Best workout to stimulate a boring routine!!! I’ve added ‘300’ to my five day workout week and love it!! I’ve improved from 24mins to 22mins in less than 4 workouts and people in the gym keep asking what are you doing? Best for a middle of the week workout after chest and shoulders! Word of advice if you’re not in excellent shape don’t try the original ‘300’! My buddy did and he wound up cleaning up his puke off the gym floor!
Summer Work
Its sad to see people commenting and saying things like they used steroids and stuff, those people are the kind that never work hard in the gym and then wonder why they dont look good, just jealous pessimists, they also had 4 months to train idiots, not 2 like you’re coming up with. Thier physiques are definitly possible after that amount of time, under the training they went through at gym jones. Don’t hate
they also have an endless list of resources that the average joe cannot obtain…I’m not saying they used steroids but, supplements, personal trainers, nutrition and diet experts…most people dont have the money or the knowledge for these things. Either way I may start doing more full body workouts. I mostly isolate my muscles now so it would be a nice change.
This is a gret article, but what could you do if you did not have the equipment to do KB Clean and Press?
thanks
“they also have an endless list of resources that the average joe cannot obtain…I’m not saying they used steroids but, supplements, personal trainers, nutrition and diet experts…most people dont have the money or the knowledge for these things. ”
How can you say that? A big bucket of protein powder and a couple of gallons of milk are a lot cheaper than your 3 “squares” a day. Especially considering a few of those squares usually consist of McD’s during the week. As far as affording a nutritionist..well we all learned the food groups in school, nobody needs a doctor to tell them the crap they put down their throat is bad for them, everyone knows what is good and bad nutrition. Gym trainers? Gee there are a million websites with free info (just like hmm..this one!), any exercise is good for you as opposed to none, and the longer and harder you do it the more progress you will make. The “average joe” you are talking about has access to all of these things. What he doesnt have is money to pay someone to hold his hand, thats hardly something to whine about.
SPARTA!
You can all acheive our level of physical perfection, and fighting ability, with nothing more than dedication to the regime and a focused belief! (That, and kill a big hairy wolf type thing when you’re 10 years old!)
ok one question….50x KB Clean and Press @ 36lbs (KB must touch floor between reps)
….what does KB stand for?
ok one question…..50x KB Clean and Press @ 36lbs (KB must touch floor between reps)
….what does KB stand for?
Hi,
I just wanted to notify everyone of my husbands outstanding record on the 300 Movie workout. His name is Joao Neto, President of American Kettlebell Association(partners with Kettlebell Master, Kevin Albertini) & Owner of Eli’s Fitness Studio in Fort Lauderdale , Florida. He is 37 years old, 6’4″ and 225 lbs of solid muscle. He did the 300 workout in 16 minutes 57 seconds on his first time trying! It was a grueling workout but he loved every minute! We are having all the male trainers at our facility try it and will update you on their results! From what I have read, my husband completed even quicker than the actor in the move which I think it amazing! Also from other time results posted online, I believe he completed quickest of anyone trying. If we are mistaken, please email me! He’s going to attempt it again and we will video tape the next attempt! Thanks, Heidi
Question: When you say “25 x pull-ups”
1- Wide grip or close grip?
2- Reversed grip or normal grip?
what is a floorwiper?
Hi.
A lot of emphasis in the workout is on the legs and knees. How would you scale back if you have knee problems, eg meniscal tears and older knee injuries? I know that building muscel strength around the knees and joints will help, but are there any No No’s with something like the 300 workout that can be safely substituted without too much loss of the integrity of the workout?
Cheers
All that sounds really interesting but i am keen on water exercises! I think that they are great and so healthy!
So how often should we dothis workout. Am willing to do what it take sto gain this look by next summer!
Well Trenextreme help me build strength??
i know some ppl saying that it took longer than 2 months to get gerard butler in that shape. it did, he worked with mark twight that long, plus workouts with his personal trainer before that, and he even hired a bodybuilder to help exaggerate his size in the movie. and of course the used cgi to help show the definition in there muscles, if they didnt use it, there wouldnt be no point in all that training because u wouldnt be able to see it
Hey Josh, great blog! There’s TONS of information here.
To those with back pain, or let alone ANY chronic pains: PLEASE hook up with a specialist in some type of corrective exercise like Josh here or myself. It is so important to have a healthy balanced body before doing any kick-your-ass workout. Fix your body first, then kick it’s ass or you will end up with joint replacements and/or spinal surgeries that could have been prevented!
For those wondering about the calorie intake keep in mind that Twight has a very sparse belief in training to keep in line with his climbing. For some more insight into his training beliefs and how the physical is only a part of it read his book Extreme Alpinism. He also wrote another book on climbing that gives some more insight into his psyche, but I can’t remember the title.
Hello Josh,
I’m a personal trainer, and as you said; 99.9% of my clients come to me because they want to lose weight. What you said about training you clients like athletes makes sense, because that is the body most people seek, but, I am still trying to expand my knowledge base, because the majority of my background is bodybuilding, so I have to ask: What exactly do you mean when you say “train your clients like athletes”? What types of things are you utilizing?
Lastly, at the risk of sounding ignorant; what are full body athletic movements? I may be asking silly questions, but I am trying to expand my knowledge base, and better help my clients achieve their goals. Thank You for any help you can provide, and please keep giving the good advise and information.
A complete and FREE guide on how to gain weight and build muscle.
Weight gain diets, bodybuilding supplements and targeted weight training for the hardgainer vitaonline.blog
Tons of info on gaining weight and building muscle.
Hi there, I really like what you are saying although I can’t agree fully on all things you are saying. But I really appreciate your efforts to explain details on muscle building and fitness in general. I would like to see more sites/blogs like this one. Cheers , Sasha
A memorandum is written not to inform the reader, but to protect the writer.
— Dean Acheson
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http://mathewstanleyvi.easyjournal.com
Are you kidding. Those 300 guys got paid huge bucks to do the film and that workout is killer. I think I’d need to paid huge amounts too otherwise the motivation isn’t there to put myself through it. I’ll stick to the heavy compounds.
Great Article! I’ve followed a very similar program and lost 20 lb in 2.5 months! I found out I’m pregnant so stopped training for a but and do I ever regret it, Im gaining quickly so am back to following this program. I’m doing a circuit routine and have modified the weight for safety but am hoping to regulate my weight gain. I will be doing the 300 program after I have my baby…This is a great program for those trying to push themselves to reach their goals!
I did it in 20:13 so you’ve got me beat 🙂
Ron
http://www.usfitnessclubs..com
I’m new here, just wanted to say hello and introduce myself.
one more great post from you!!!
Please tell me is there a way to publish your articles / posts on my blog ???
Sasha James
Great article, thanks. Quick question – can floor wipers be done with dumbbells instead of a barbell?
i am going to try this tonight i hear it is very good and hard if you could send me a good diet to can you plz send me some info thank you
Depending how much fat or whatnot in your abdominal area will determine how quick you will see results.
i personally go running before my workouts. this gets blood flowing your system, and your breathing during the runs help tighten the abs.
but i do 3 sets of 50 situps. about 1-2 minutes in between each set. when u do the situps, on the way up make sure u exhale. maybe counting out loud the number you’re on if u tend to forget.
you can also concentrate more on the upper abs by doin crunches. i do 3 sets of 100. keep your legs up above the ground, like your sitting in a chair and do crunches, lifting your shoulderblades off the ground. the exhale thing applies to this workout too along with every other abdominal workout.
the number of reps all depends on you and how much u can handle. just find a number of reps you can handle and work your way up. remember to breath out.
http://get-abs.net/
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