For the past several weeks I've been following the 300 workout in my own routine with great results. The 300 workout was published a while back in men's health and it was supposedly used to help the actors from the movie 300 get in shape.
The way this workout goes is that you'll do a total of 300 reps from 6 different exercises. And rather then increasing the weights or the number of reps that you do each time, like with a typical workout program, you keep the weights and volume the same and strive to do the workout faster and faster, beating your personal best time.
This is a great change of pace from regular bodybuilding type of workouts and it will build up your muscular endurance, increase your work capacity, and help provide some unique muscle stimulation.
The 300 Workout Program
- 25 pull ups
- 50 deadlifts with 135 lbs.
- 50 push ups
- 50 box jumps on a 24 inch box
- 50 floor wipers with 135 lbs.
- 50 clean and press with a 36 lbs. kettle bell
- 25 pull ups
When you do the exercises for the 300 workout you simply do as many reps as you can, rest briefly, and repeat until you get a total of 50 reps. So you may do 5 sets of 10 reps, 2 sets of 25 reps or any combination of sets and reps. All that matters is that you perform 50 total reps.
Generally, you'll be able to do about 20 reps on your first set and then have to drop down to a few sets of 10 reps to make up the 50 reps per exercise.
As you get in better shape you'll be able to do more reps per set and take shorter rest periods between sets to help speed up your workout time.
Subscribe to:
Post Comments (Atom)
Posts
that stuff is nuts to do but it will get you in shape, good job Lee looks like you have been stimulating muscle growth yourself. It's somewhat like crossfit but not to the insanity level of it.
ReplyDeletei bet u belkares gona do this
ReplyDeleteHey Lee.
ReplyDeleteHow many times per week did you do this routine?
i wanted to know how many times you have to do it a week? plz reply at manchicodog@yahoo.com
ReplyDeleteHOW MANY TIMES PER WK DID YOU DO THE 300 WO PROGRAM.
ReplyDeletehow many times per week do you use the 300 workout
ReplyDeleteWhen doing just the 300 workout I usually do it every second day, or about 3 times per week.
ReplyDeleteRight now what I'm doing is going back to a more "normal" weight training workout routine (i.e. chest one day, back the next, legs the next, etc...) and then before I repeat the workout cycle I'm adding in the 300 workout.
I want to keep it in my routine because it is a great program for building up your muscular endurance, work capacity, and also making you more "athletic" because of the fast pace, the box jumps, etc.