Introduction

Ever since the release of the movie 300 in theatres, people have been trying to find out exactly what type of workout the actors for the movie underwent to get those amazing physiques they had in the movie.  Well, the result of the workout had them doing the 300 test, which was a combination of 25 pull-ups, 50 135-pound dead lifts, 50 push-ups, 50 24-inch box jumps, 50 135-pound floor wipers, 50 36-pound clean and press repetitions and 25 pull-ups once again.  That adds up to 300 total repetitions and it was the result of an intensive workout created by a man named Mark Twight.  The weeks leading up to that final test however, could only be described as hell on Earth.  Pass the 300 workout test and join the 300 club!

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Getting in shape for the 300 workout test

Mark did this 300 test with people specifically for the movie 300, where the goal was to get them looking as much like the sculpted Greek warriors of old as anything else.  In order to do this, high-intensity training was always called for and depending on the day, Mark would have the people under his tutelage do circuit training , heavy weight lifting , multiple miniature workouts and other routines depending on the guy.  Each person had a customized training routine.  If you want to look like the perfect human specimen as many of the people in the movie 300 do, it really does require pushing yourself at the entire spectrum of exercises and that is exactly what Mark did with the preparation of this particular workout.  In total, the actors on the workout and the stuntmen ended up training for 90 to 120 minutes per day every single weekday during production.

Instructions for Us Mere Mortals

Hollywood is a strange place, and certainly not indicative of the rest of the world in most ways.  These actors and stuntmen had the best exercise trainers around to help them and had already committed to the grueling schedule; something that most of us lay persons could not possibly hope to do. Therefore, it is very important that you do not start the 300 test right away.  You would be lucky to get through the pull-ups and dead lifts without total collapse if you are in average shape, like most people are these days. So save yourself the potential pain and embarrassment and work your way up to the test if you still want to do this workout after hearing what the actors had to go through.

All experts agree that if you want to get things going with this workout, your first goal should be to nail down the exercise technique.  That involves hiring a certified personal trainer, even if only for the first week of your workout, to make sure that you are doing everything correctly.  The difference between right and wrong technique is often imperceptible to most people that are not experienced with that type of exercise, but it can also be the difference between a particular fitness goal taking two months and one year to accomplish.  This should always be in the back of your mind if you decide to commit to a path that will take you towards a successful completion of the 300 test.

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