What’s all the fuss about the “300” workout anyhow? So many guys where having ago at this workout routine after the movie came out, thinking they would get a body, like a Spartan warrior. For anything to truly “workout” it has to be constructed and put together in a logical order. With that said, let’s take a look at the 300 workout routine.
1- 25 pull ups
2- 50 deadlifts (135 lbs / 61.3kg)
3- 50 push ups
4- 50 box jumps or vertical jumps (24” high box)
5- 50 floor wipers (Push up position, moving in a single knee to the chest at a time)
6- 50 single arm clean and press with dumbbell or kettlebell (36 lbs / 16kg)
7-25 pull ups
First problem: the exercise order is wrong. It’s not a good idea to put strength moves in before power and / or explosive movements. So 25 pull ups, 50 deadlifts and then 50 press ups (all strength exercises), before 50 “explosive” box jumps is backwards. It’s always better to do explosive movements at the beginning of any exercise routine, as they are more neurologically demanding on the nervous system, then strength exercises. So why tire out you nervous system before hand?
Second problem: the exercise complexity is in the wrong order. It’s always best to put the most complex / demanding exercise (for you) at the beginning of your programme. So, generally speaking, the single arm clean and press is the most complex exercise, followed by box jumps, then deadlifts, then pull ups and finally press ups. Floor wipers should be done right at the end of routine.
This is because all “abdominal exercises” should at the end of your workout. It’s not a good idea to tire out your “core” muscles at the beginning or during your workout. Then follow up, as in this routine, with ‘single arm clean and press with dumbbell or kettlebell.” This type of exercise requires a lot of core control, if your core is tired before a complex exercise, it can lead to injury.
Third problem: it’s delusional to think that this is a high intensity workout. Intensity is determined by the amount of weight lifted. Not how much you do in one workout. That is called “volume.” This workout, is a high density workout, because there is a lot crammed in, in a short period of time. Of courses it’s brutal, it’s a non-stop! This doesn’t mean it’s physiologically optimal for the individual, especially if the individual is more of a fast twitch person. Someone who is “fast twitch” tends to do better on lesser repetitions and higher weight (intensity), most of the time.
Fourth problem: it’s too much of a cookie cutter plan, not suited for the individual.
Fifth problem: this training plan not ideal for beginners, with a young training age. Someone who has been training for five or more years may be able to get away with it, as their nervous system is more adapted.
This would be a better order for this routine:
1- Box jumps or vertical jumps (24” high box)
2- Single arm clean and press with dumbbell or kettle bell (exercise 2 could go before 1, depending on the individual)
4- Push ups
5- Pull ups (4 and 5 could be swapped round also, depending on the individual)
6- Floor wipers
Reps, sets and weight used would be tailored to the individual. Depending on their previous training, goals, muscle fibre type, injuries and levels of health, fitness and energy. There are other things I could pick out and improve on. But these where the five main problems that stood out to me. They also apply to any training plan you may have a go at doing.
But keep these five points in mind, and make your training work for you!
Other than that, great movie! I look forward to the second one that’s meant to be coming out soon.