Duf's 300 Work Out Q&A
Duf's 300 Work Out Q&A
Question - WTF is a 300 work
out??
Answer - The 300 work out is based on what the actors that performed in the
movie 300 did as a fitness routine to prepare for the film. Actually, the
"workout" I am doing was sort of like a final exam for the people that went
through the training. The ultimate goal is to perform the total 300 reps
in as little time as possible.
Question - What is the work out routine?
Answer - The routine is supposed to go like this:
25 pull ups
50 dead lifts with 135 pounds
50 push ups
50 box jumps on a 2 foot high platform
50 Floor Wipers
50 One arm clean & press (25 each side)
25 pull ups
Total - 300 reps
Question - Are you crazy????
Answer - That is debatable
Question - So how I am expected to go out and do 300 reps?
Answer - You're not and if you don't already have an established fitness base, you should NOT jump into this routine. You start the routine doing as many reps of each exercise as you can and build from there.
Question - Describe the pull ups.
Answer - You are not going for strict form, slow, pull ups. You will never get to 25 reps. Go to youtube and punch in "300 work out" and watch the guys doing pull ups. They throw all sorts of leg action in there.
Question - Describe the dead lifts.
Answer - Have your feet about shoulder width apart and grab the bar wide enough so your hands are outside your knees when you go down. This allows you to keep your back straighter. Keep your abs tight and pray...
Question - Describe the push ups.
Answer - Use good push up form. Chest should be right at the floor while keeping the back as straight as possible. Push all the way back up and repeat, again if you go too slow, you will die before hitting 50 reps.
Question - Describe the box jumps.
Answer - If you are lucky, your gym has a nice set of plyo boxes. If you aren't so lucky, maybe they have an old Reebok step set up (what I use) or I have seen people stack mats against a wall in videos. Whatever you are jumping on to, make sure it is STABLE. If you are a bad ass that has no knee problems, make like a bunny and hop up and down for your reps. If you are old like me and/or have bad knees, I recommend jumping up and then STEPPING back down, stepping down with alternating legs each time.
Question - What in the world is a "floor wiper"?
Answer - Again, youtube will help here, type in "floor wiper". In a nutshell, you lie on your back while holding a 135 pound barbell overhead. Keeping your feet together, you lift them off the floor, touch the left weight plate with your feet, then feet touch the floor in the center and then you lift them up and touch the right plate, then return back to the center on the floor. One left, middle, right, middle sequence = 1 rep. Yes, they are brutal. Again I use Reebok steps without the top platform as my "rack" for the barbell. You could also use mats stacked up on either side to rest the barbell on. I slip a mat underneath the bar that I lie on. I don't recommend doing these on bare floor, you will grind your shoulder blades and back into dust.
Question - Describe the clean and press.
Answer - Ideally, these are supposed to be done with 35 pound kettle balls. My gym doesn't have those so I just use a 35 pound dumbbell. You have your legs shoulder width apart, your non-working arm should be sort of tucked behind you ( putting it on your hip makes the move easier) The weight goes from the floor to over your head, each rep should start with the weight coming off the floor. There are a couple different ways I have seen this done. Some people will bring the weight up to the shoulder in one motion, pause, dip the legs a bit and then push it overhead. I chose to do it one continuous motion. I don't know which is better, they both make you very tired.
Question - So you have been doing this yourself? How often?
Answer - Yes, I have been doing the routine since the start of April 2007 and have been at it for approximately 3 months. You can see a chart of my progress at http://duf.net/300.htm I have been doing the routine once or twice a week. During an ideal week I will do it on a Monday and a Friday. During the three days in between I do conventional weight work outs.
Question - How has it been, honestly?
Answer - It is the toughest fitness routine I ever tried. It's also the most rewarding. When you finish a 300 you have a sense of accomplishment knowing you pushed yourself to the limits of your physical endurance. Since I have incorporated it into my regimen my body has leaned out visibly and my overall fitness level seems to have improved. I recommend it to anyone training for any sort of sport or even if you just are looking for something to shake up your normal gym routine. Not everyone has the mindset to be able to put their bodies through this sort of test, that is part of why it is so great.
