The “300” Workout Challenge

By Robert Garza, CPT, RTS

Ever since posting my article describing the “300” workout back in March I have been getting more and more requests on how to do this type of training to get a body like a Greek God or Goddess.

The 300 movie, based on the graphic novel by Frank Miller, was a retelling of the ancient battle of Thermopylae in which King Leonitis and 300 Spartans fought to the death against Xerxes and his massive Persian army. After the movie came out and folks all over the world saw the incredible shape the actors developed for their roles a 300 workout began to surface on the Net.

I explained that the “300” workout was really just a test. Not just a test of strength and endurance, but a test of one’s will and determination.

This test was not the actual workout that got the actors in such great shape but, rather, an invitation-only event that consisted of a small percent of actors that trained for six months preparing themselves for the movie, “300.”

So, the 300 test that you see and read about wasn't the actual conditioning routine but a post-workout progam challenge.

My aim here is to give you insight on how to condition yourself to be able to handle such a test.

So, what were the workouts that actually got these men in excellent condition?

More importantly, how can the average man and woman duplicate this training system for themselves? Well, I have some answers for you.

But, before I give answers I need to know the questions? The reason I ask is because not all the actors did the same workouts, or had the same nutritional regimens. You see, not all the actors had the same body type, body condition (some started in relative good condition while others were very out of shape), or training experience – which meant some needed to be coached and pre-conditioned for this type of workout.

How do I know this? Two answers: research and experience. One, I did my research and found numerous sources of information on how the actors actually trained and two, as a professional personal trainer, I know what it actually takes to get a body like they did – including on how you too can progress up to being able to do the actual 300 test.

Let’s get back to how you can train for the 300 workout/test. The main question for you is, “What is your goal?”

Once you know this, you can respond back, “How do I… gain muscle, lose fat, do both (gain muscle while losing fat), build overall strength, strengthen my core, improve muscular endurance, have better balance, or simply be able to complete a 300 repetition test?”

Once I know the question we can then create a 300 workout to get you to that specific goal. Here’s how the process works. If you want to lean up and be able to perform better in most physical activities you’ll need to do a variety of specific athletic conditioning type exercises and related drills to have you faster, stronger and more agile. Also included would be a series of interval training exercises as well as proper nutritional guidance to help speed up your metabolism.

If you want to gain more muscle mass then you will need to incorporate some heavy bouts of resistance training (like with free weights) into your program.

And, if you just want to be really conditioned to score well on a 300 test you need to stick to doing the majority of the key exercises that comprise the 300 test.

My answers may not seem very detailed but that’s because I need to know more information about you individually before I can design a specific program for you. However, you can still do a generalized program to condition yourself to improve your fitness. Refer back to my previous article from March 2007 to view the sample workouts.

I will be posting numerous 300-style workouts on my other blog, 300 Workouts, which will cover training routines for many different body-types, levels of ability, and goals. It should be filling up with routines by June 2007.

The FPC/Beyond Fitness 300 Workout Challenge

This coming June at my training studio, FPC/Beyond Fitness, I will be offering a 300 Workout Challenge to all my clients as well as anyone else who would like to accept our challenge.

In early June look for our 300 Workout Challenge and training classes that will have a spot in the Chicago Tribune’s pullout section, “Summer Pleasures” as well as a 300 workout video clip included on their website.

If you live in the Chicago suburban area of Deerfield, IL and would like more information on how to enroll in this event please contact me at: rgarza@mybeyondfitness.com or call Robert Garza at the FPC/Beyond Fitness studio: 847-562-4386, ext. 25.