Ahahahaha. Time to eat some crow.
I did a little more investigating on the "300" workout, because that one I did the other day looked a little... sparse for the number of muscles that need to be exercised. That was not the 300 workout. It was a series of exercises to see if you might be acceptable to the gym, LOL.
Below is one complete week of "300" training, as described by an author in Men's Fitness. I *won't* be doing this, as I don't have the time, nor the equipment.
Day 1 (first workout)
2x Clean + 5x Squat ~ 70% body weight (One combo every 30 seconds for 5 minutes)
2x Two-hand KB Clean and Squat ~ 35-45 lb. (16-20kg) One combo every 30 seconds for 5 minutes.
5x Heavy Front Squat (70-75% of max)
6x Heavy Box Step-up (“Heavy” means use dumbbells if you can.)
20 Frog Hops + 40m Bear Crawl (Do 4 rounds of this combo, rest 2 minutes between sets.)
20 Turkish Get-Ups (3 sets, the 300 crew used a barbell)
(second workout)
Air Dyne (sub: any Cardio Machine) 50 cal or
10 minute Rowing machine ~ easy Pace
6 sets of: 10x Bench Press ~ 225 lb. (102 kg.)
4 sets of: 12x Military Push Press ~125lb. (57 kg.)
Arnold Press ~ 2 x 25 with Dumbbells
Hammer Curls ~ 2 x 25 with Dumbbells
Cardio Circuit
“Jonestown Sprint” – 45 secs of each exercise. 2 sets.
Plank Push Ups (The 300 crew used rings instead)
Whip Smash
DB OH Hold
KB Swings
Dead Hang Pull Ups
Ball Slam
Wall Sits
Day 2 (first workout)
20 Push Press (Barbell)
20 Burpee Pull-up
10 Push Press (Barbell)
12 Burpee Pull-up
40m Tire Flips (see video below)
50-50-50x Wall Ball ~ 20lb.(9kg.) Medicine Ball Relay: (They broke the guys down into teams of 3) Player 1 does 50x Wall Ball, Player 2 does 50x Wall Ball, Player 3 does 50x Wall Ball.
50x50x50x Ball Slam ~ 25lb.(11kg.) Relay: (They broke the guys down into teams of 3) P1 does 50x Ball Slam, P2 does 50x Ball Slam, P3 does 50x Ball Slam.
Dirty 30’s: (Do following 3 exercises, you have 1 minute to complete each. Use remaining time to rest. 3 sets.)
Sled Pulls (the 300 crew used resistance bands, sub in treadmill/wind sprints if you need)
Chinups (the 300 crew used rings)
Turkish Get-Ups (3 sets, the 300 crew used a barbell)
Dirty 30’s Instructions:1 minute for each station. Find a challenging amount of reps you can do in 50 secs.
Day 2 (second workout)
3×5 Wall Squat (explanation ~ 47 secs in)
3×10 Squat
3×5 Goblet Squat
3x20m Lunge
3x20m OH Barbell Lunge
2x Dead Stop Back Squat ~ 80% of Max
2x Explosive Triple Broad Jump (Five Sets, Full Rest between each)
30sec Box Jump + 60sec Explosive Box Step-up (Four Rounds)
30sec Jump Squat +60sec Quick Step (Four Rounds)
KB Swings to failure with 50 lb. kettlebell (23kg)
Farmer Holds, 60-65% of body weight
(Five sets, rest 3-5 minutes between set)
Day 3 (first workout)
Row 5 minutes ~ easy pace
Row 5 minutes with each minute progressively harder: (Start at 2:05/500m pace finish at 1:45/500m pace)
Barbell or Dumbbell Speed Circuit (with proper form): Do 6 reps of each. Go for as many rounds as possible in 2 minutes. Three sets of 2 minutes, rest 1-2 minutes between sets. Try to beat your time each time, but use proper form:
Reverse-grip Bent-over Row +
Hi-Pull from floor +
Push Press +
Upright Row +
Front Squat Push Press +
Bicep Curl
Day 3 (second workout)
Deadlift
KB Swings Ladder (10x each ~ 25lb/12kg, 35lb/16kg, 45lb/20kg, 50lb/24kg, 70lb/32kg weights)
Goblet Squat Ladder (10x each ~ 25lb/12kg, 35lb/16kg, 45lb/20kg, 52lb/24kg, 70lb/32kg weights)
Back Squat (100 reps ~ 50% body weight)
KB Push Press Ladder (10x each ~ 25lb/12kg, 35lb/16kg, 45lb/20kg, 50lb/24kg)
50-50-50x Wall Ball ~ 20lb.(9kg.) Medicine ball Relay: Player 1 does 50x Wall Ball, Player 2 does 50x Wall Ball, Player 3 does 50x Wall Ball.
50x50x50x Ball Slam ~ 25lb.(11kg.) Medicine ball Relay: P1 does 50x Ball Slam, P2 does 50x Ball Slam, P3 does 50x Ball Slam.
Day 4 (first workout)
25 Pushups into 30 Side Plank (3 sets)
Military Push Press 4 x20 ~40% body weight
3x (2-5) Pull-Ups Ladder (The 300 crew used rings instead of a normal Pull Up bar. Ladder means you start with 1 set of 2, then 1 set of 3 reps, etc. up to 5. Rest 3 mins after entire ladder. Then, repeat Ladder 2 more times.)
Total Body Cardio:
Dirty 30’s: (Do following 3 exercises, you have 1 minute to complete each. Use remaining time to rest. 3 sets. Record your reps/distance traveled in the 1st set. Perform that same rep/distance the next 2 sets. If you finish in under 1 minutes, you get to rest.)
Sled Pulls (the 300 crew used resistance bands, sub in treadmill/wind sprints if you need)
Chinups (the 300 crew used rings)
Situp Medicine Ball Throws
Instructions: Pick 3 cardio exercises, like the ones the Gerard Butler used, above. Go for 1 min each, done 3 times. Find a challenging amount of reps you can do in 50 secs.
Day 4 (second workout)
3×5 Wall Squat
3×10 Squat
3×5 Goblet Squat
3x20m Lunge
3x20m OH Barbell Lunge
2x Dead Stop Back Squat ~ 80% of Max
2x Explosive Triple Broad Jump (Five Sets, Full Rest between each)
30sec Box Jump + 60sec Explosive Box Step-up (Four Rounds)
30sec Jump Squat +60sec Quick Step (Four Rounds)
KB Swings to failure with 50 lb. kettlebell (23kg)
Farmer Holds, 60-65% of body weight (Five sets, rest 3-5 minutes between set)
Abs: Do 60 of each (Break down into 3 sets of 20 if you have to):
60 Sit-Ups
60 V-Ups
60 Reverse Crunches
Day 5 (first workout)
10 minute Rowing machine ~ easy Pace
6 sets of: 10x Bench Press ~ 225 lb. (102 kg.)
4 sets of: 12x Military Push Press ~125lb. (57 kg.)
(2 minutes rest, then progress to the 3 exercises, below)
Biceps/Shoulders/Cardio
Do 45 secs of each exercise. 2 sets through:
Arnold Press ~ 2 x 25lb./11kg dumbbells for 45 secs
Hammer Curls ~ 2 x 25lb./11kg. dumbbells for 45 secs
45 sec rowing machine at a fast pace, heavy resistance
(Rest 1 minute, then repeat again.)
Gym Jones “Tail Pipe” Cardio
“Tail Pipe” (Because you will feel like you’re sucking on a “Tail Pipe” by the end of these 2 exercises)
250m on a Rowing Machine as fast as you can go, with heavy resistance
Kettlebell Rack Hold 2 sets with 53kg, hold 1 min.
Day 5 (second workout)
12x deadlift ~ Bodyweight
12x pullup
12x pushup
12x medicine ball slams ~20 lbs.
Day 6 (first workout)
5 sets x20 Air Squat
5 sets x10 Jump Squat
5 sets x5 Tuck Jump
5 sets x 20 Split Jump (10 each side)
5 sets x 50m Bear Crawl
(Rest 2 minutes)
20 Burpee + 30m Bear Crawl (3 rounds of this combo)
Abs: Do 60 reps of each abs exercise. (Break down into 3 sets of 20 if you need to):
60 Sit-Ups
60 V-Ups
60 Reverse Crunches
Day 6 (second workout)
10 Shoulder Dislocate
(1-5) Pull-Ups Ladder (The 300 crew used rings instead of a normal Pull Up bar. Ladder means you start with 1 set of 1 rep, then 1 set of 2 reps…etc. up to 5)
60sec at each of the following stations with 30sec rest to switch between each:
Bench Press ~ 135 +
Resisted Rope Pull +
Slosh Pipe Hold OH +
Arnold Press ~ 2 x 25 DB +
Barbell Corner Row ~ BB & 35 +
Parallette Push-up (The 300 crew used rings)+
Sit-ups
However there are a lot of principles and exercises that I can take away to improve my own more limited routines. I will try to do that.
|