The 300 Workout: Do you have what it takes to be a modern day Spartan?

The 300 Workout: Do you have what it takes to be a modern day Spartan? 

 After having gone to see the movie “300” last weekend I was inspired by the real life actors who had to get into incredible shape to play the role of ancient warrior Spartans.  

I had heard that in order for their bodies to look as if they were in that great of shape they were computer graphically enhanced, but after seeing the movie I have to disagree. Sure, there was probably some slight enhancement, body make-up and lighting effects, but those were real actors in their own flesh and blood.  

My opinion was further confirmed after I read about their workouts where they trained at Gym Jones for 4 months prior to the movie being made. Their grueling workouts lasted for hours and they trained 5 times per week. Each successive workout challenged their strength, stamina and mental toughness. Their trainer’s goal for the team of Spartan actors was not only to get them into great shape, but to band them together as brothers who needed to constantly push one another to fight on through the intense workouts.  

In addition to their exercise program they also followed a strict diet to give them a rugged, lean look. Their aim wasn’t to look like bodybuilders, but more like men who lived off the land and whose lives revolved around fighting.  Here’s a sneak peak at what the chosen few actors were able to complete by the end of their 4 months of training: 

“The 300 Movie Workout Challenge”
25x Pull-up +
50x Deadlift @ 135# +
50x Push-up +
50x Box Jump @ 24” box +
50x Floor Wiper @ 135# (one-count) +
50x KB Clean and Press @ 36# (KB must touch floor between reps) +
25x Pull-up
300 reps total 

Although this type of workout is unrealistic for most people, it is a great example of the type of intensity it takes to get into really great shape. I think many of us kid ourselves into thinking that there is really some type of quick fix workout that we can complete a couple of times per week to see amazing results. 

What there is though is a sensible approach to long lasting results that includes proper exercise program design and a complete nutritional approach. Couple that with consistency and a drive to achieve a fit body, and you have a recipe for success. Too often I hear people say, “this is the week that I am going to start getting serious about my body!” The problem is that it’s not about getting serious for a week, or two, or even a month… 

Realistically, you must create a lifestyle transformation where you adhere to your diet and exercise plan, as well as revisit your goals daily. Staying in shape takes work, so don’t let anyone fool you otherwise.  

One tip is to make exercising as fun and rewarding as possible. Find a workout buddy (preferably your spouse to keep each other motivated) and plan a time 4-5 times a week that you will meet and keep each other on track. Your workouts don’t have to be long, but they must be designed with a purpose. You should also map out a plan before you begin. People who go into any endeavor with a written “blueprint for success” increase their odds of reaching their goals exponentially. 

Sticking with the theme from the movie, I wanted to share with you my own version of the 300 Workout. You can try this program the next time you’re in the gym or at home working out:

 “Stephen Cabral 300 Workout”

Reps - Exercise

20x – Dumbbell Deadlift

20x – Dumbbell Floor Chest Press

Rest 30-60 seconds

20x – Dumbbell 2 Arm Bentover Row

20x – Walking Lunge

Rest 30-60 seconds

20x – DB Squat Press

Rest 30-60 seconds

Repeat Circuit 3x

300 Reps Total  

This workout contains 3 supersets and is more realistic compared to the gladiator workout of the Spartan actors. It will definitely still get your heart rate pumping and have your muscles burning. By completing this type of program you’ll get the benefits of working your muscles and your cardiovascular system at the same time. 

Enjoy, and let me know how it worked for you. Also, feel free to share some of your own favorite workouts!  

Committed to your success, 

Stephen Cabral, CSCS, CPT, NS 

Stephen Cabral is a national health correspondent with over 10 years of credentials. He holds national and international certifications in strength & conditioning, personal training, yoga and nutrition.

Steve's column, Trim, Tone & Tighten Thursdays, published every Thursday to Gather Essentials: Health