Good afternoon friends!

Some time ago I was visited by the thought, but how do actors train for filming in films. One of the films that interested me was the film "300 Spartans", because. there are a large number of trained actors involved. About this in our article.

I want to say right away that the training regimen that was used to develop the physical form of the actors is not suitable for beginners, because it requires sufficient physical training. I think that the actors were gradually prepared for this training. What is the training program for 300 Spartans?

Training system

An interesting fact is that the place in which the training was held had nothing to do with training in a classic gym. This is an ordinary room without frills. Only the floor, walls and hardware. There weren't even mirrors. Tires, weights, boxes, rods and own weight were used as loads. The coach was a certain Mark Twight, a climber and author of a non-standard training system. It was under his strict guidance that the grueling, lethal training sessions of the “Spartans” were carried out for 3 months. Not only physical, but also psychological.

Training program

Why is it about the number 300? This is due to the number of repetitions performed by actors with different weights. Of course, this amount was not applied daily, but at the end of the final month of training, as an exam, which, by the way, not everyone passed.

1. 7 consecutive exercises without pause

2. Pull-ups on the horizontal bar (25 repetitions)

3. Deadlift barbells weighing 65 kg (50 repetitions)

4. Push-ups from the floor (50 reps)

6. Cargo tire flip (50 reps, weight 60 kg)

7. Press 16 kg kettlebell (25 reps for each arm)

8. Pull-ups on the horizontal bar (25 reps)

Total: 300 repetitions

At the very beginning, the physical training of the actors was so different that some had to lose up to 20 kg of excess weight.

How do Spartans train?

The intensity of training could vary and depended on the degree of preparedness of the person. But the main mode (5 days a week for 2 hours) looked like this:

• High Intensity Days
• Days with power (anaerobic) load
• Low intensity days (general exercise)
• Interval Cardio

In addition, a significant part of the time was devoted to the technique of fighting and wrestling (5 days a week for 2 hours).

Cautions for Beginners

Without prior physical preparation, do not even think about applying this kind of training. Your body should gradually gain physical form to withstand such loads. First of all, the muscles, heart and kidneys experience a huge load. From this we can conclude that this is far from being for beginners.

Before starting classes, seek the advice of a professional trainer. Very important for initial stage understand the technique of performing strength and aerobic exercises.

Perspectives of 300 Spartans

It has now become fashionable to use non-standard or forgotten ways as a workout. For example, weights or car tires. I think the slightly adjusted "300 Spartans" system will also find its place in modern fitness programs.

At 35 years old, I would have done 300 times ... and even now I can do something ... A.S.

Do 300 Spartan training. Three hundred reps, madness and muscle

All the actors of the film "300 Spartans" went through this hellish training and received great shape.

All the actors of the film "300 Spartans" went through this hellish training and got in great shape. "Workout 300" - under this name this workout is known in the world of fitness. It consists of 300 lifts in one session, including 50 deadlifts and 50 pull-ups. If you want to be like Tsar Leonid - try to go through them all and not break.

CRAZYCOACH

“It was terrible!”, - this is how the actor Gerard Butler, who plays the role of Tsar Leonidas, spoke about the “workout 300”. This workout was developed specifically for the movie "300 Spartans" by fitness trainer Mark Twight, a former mountaineer and owner of the gym chain GymJones.

Twight's task was to get the entire cast in perfect shape in four months. Twight is a man with a specific humor and a real hardcore in terms of physical training. In the 80s, he wore a mohawk and made desperate climbs up the mountain peaks in the Himalayas, Canada, and Alaska. In 1978, 909 members of the sect, including Jones himself, committed ritual suicide in the jungles of Guyana.

"Transform or die!" - something like this can describe the philosophy of coach Twight. Another 300 actor, Andrew Plevin, recalled, "When Mark rolled the Workout 300 in front of us, we all felt like he had just killed our beloved pets."

However, all the actors had to go through this training. When "300 Spartans" came out on the screens - the audience was amazed by their perfect shape. The film has become a cult hit among bodybuilders and football fans.

TRAINING

"Workout 300" consists of 300 repetitions of different movements. Mark Twight deliberately fitted the sum of repetitions to the title of the film.

Exercises should be done in the style of a circuit training, trying to reduce rest time or do without it. Everyone has to try to complete the "workout 300" for more than a short time.

The workout consists of: 25 pullups ( wide grip), 50 reps of deadlifts, 50 push-ups, 50 box jumps, 50 leg raises, 50 bench or dumbbell snatches (25 reps each arm), and 25 final pull-ups (wide grip).

Deadlift weights - 60 kg, jump box height - 60 cm, dumbbell weight - 16 kg. Pull-ups must be performed in strict classical style- without swinging-kipping, characteristic of CrossFit.

DETAILS

Do a Workout 300 at least once a week - trying to get it done faster. Actors from the movie "300" at the final stage of training performed training three times a week, alternating it with cardio days - running and fencing.

Before filming began, Gerard Butler performed the Workout 300 in about 19 minutes. best time- Approximately 10 minutes for the whole complex.

Do not attempt the workout if you are a beginner. Master correct technique deadlift. Start with smaller weights.

RESULTS

A workout that combines strength lifting and intense cardio work will help build strength and reduce excess weight. You'll get lean, lean muscles, a toned cardiovascular system, and explosive reflexes, says Mark Twight.

Interestingly, at the end of filming "300" Gerard Butler admitted in an interview that he could no longer see the barbell. In later films, Butler was no longer able to achieve such a perfect physical form.

source: "Soviet Sport"

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Good afternoon friends!

Some time ago I was visited by the thought, but how do actors train for filming in films. One of the films that interested me was the film "300 Spartans", because. there are a large number of trained actors involved. About this in our article.

I want to say right away that the training regimen that was used to develop the physical form of the actors is not suitable for beginners, because it requires sufficient physical preparation. I think that the actors were gradually prepared for this training. What is the training program for 300 Spartans?

Training system

An interesting fact is that the place in which the training was held had nothing to do with training in a classic gym. This is an ordinary room without frills. Only the floor, walls and hardware. There weren't even mirrors. Tires, weights, boxes, rods and own weight were used as loads. The coach was a certain Mark Twight - a climber and author of a non-standard training system. It was under his strict guidance that the grueling, lethal training sessions of the “Spartans” were carried out for 3 months. Not only physical, but also psychological.

Training program

Why is it about the number 300? This is due to the number of repetitions performed by actors with different weights. Of course, this amount was not applied daily, but at the end of the final month of training, as an exam, which, by the way, not everyone passed.

7 consecutive exercises without pause

1. Pull-ups on the bar (25 reps)

2. 65kg barbell deadlift (50 reps)

3. Push-ups from the floor (50 reps)

5. Cargo tire flip (50 reps, weight 60 kg)

6. Press 16 kg kettlebell (25 reps for each arm)

7. Pull-ups on the horizontal bar (25 repetitions)

Total: 300 repetitions

At the very beginning, the physical training of the actors was so different that some had to lose up to 20 kg of excess weight.

How do Spartans train?

The intensity of training could vary and depended on the degree of preparedness of the person. But the main mode (5 days a week for 2 hours) looked like this:

• High Intensity Days
• Days with power (anaerobic) load
• Low intensity days (general exercise)
• Interval Cardio

In addition, a significant part of the time was devoted to the technique of fighting and wrestling (5 days a week for 2 hours).

Cautions for Beginners

Without prior physical preparation, do not even think about applying this kind of training. Your body must gradually gain physical shape in order to withstand such loads. First of all, the muscles, heart and kidneys experience a huge load. From this we can conclude that this is far from being for beginners.

Before starting classes, seek the advice of a professional trainer. It is very important at the initial stage to understand the technique of performing strength and aerobic exercises.

Perspectives of 300 Spartans

Nowadays it has become fashionable to use non-standard or forgotten methods as training. For example, weights or car tires. I think the slightly adjusted 300 Spartans system will also find its place in modern fitness programs.

All the actors of the film "300 Spartans" went through this hellish training and got in great shape. "Workout 300" - under this name this workout is known in the world of fitness. It consists of 300 lifts in one session, including 50 deadlifts and 50 pull-ups. If you want to be like Tsar Leonid - try to go through them all and not break.

CRAZY COACH

“It was terrible!” - this is how the actor Gerard Butler, who played the role of Tsar Leonidas, spoke about the “workout 300”. This workout was developed specifically for the movie "300 Spartans" by fitness trainer Mark Twight, a former mountaineer and owner of the Gym Jones gym chain.

Twight's goal was to get the entire cast in perfect shape in four months. Twight is a man with a specific sense of humor and a real hardcore in terms of physical training. In the 80s, he wore a Mohawk and made desperate climbs to mountain peaks in the Himalayas, Canada and Alaska. In the "zero" Twight opened his own fitness room, which he named after Jim Jones, the infamous leader of the People's Temple sect. In 1978, 909 members of the sect, including Jones himself, committed ritual suicide in the jungles of Guyana.

"Transform or die!" - something like this can describe the philosophy of coach Twight. Another 300 actor, Andrew Plevin, recalled, "When Mark rolled the Workout 300 in front of us, we all felt like he had just killed our beloved pets."

However, all the actors had to go through this training. When "300 Spartans" was released, the audience was amazed at their perfect shape. The film has become a cult hit among bodybuilders and football fans.

"Workout 300" consists of 300 repetitions of different movements. Mark Twight deliberately adjusted the amount of repetitions to fit the film's title.

Exercises should be done in the style of a circuit training, trying to reduce rest time or do without it at all. Each time you need to try to complete the "workout 300" in a shorter time.

Workout consists of: 25 pull-ups (wide grip), 50 deadlift reps, 50 push-ups, 50 box jumps, 50 prone leg raises, 50 kettlebell or dumbbell snatches (25 reps each arm) and 25 final pull-ups (wide grip).

The weight of the bar on the deadlift is 60 kg, the height of the box for jumping is 60 cm, the weight of the dumbbell on the take is 16 kg. Pull-ups must be performed in a strict classical style - without the swinging-kipping characteristic of CrossFit.

Do a "workout 300" at least once a week - trying to do it faster. The actors from the movie "300" at the final stage of training performed training three times a week, alternating it with cardio days - running and fencing.

Before filming began, Gerard Butler did a workout 300 in about 19 minutes. An online challenge, in which athletes around the world competed in the speed of this workout, revealed another best time - about 10 minutes for the entire complex.

Don't try to do the workout if you are a beginner. Learn proper deadlift technique. Start with smaller weights.

RESULTS

A workout that combines strength lifting and intense cardio work will help you build strength and lose weight. You will get relief dry muscles, trained cardiovascular system and explosive reflexes, says Mark Twight.

Interestingly, at the end of filming "300" Gerard Butler admitted in an interview that he could no longer see the barbell. In later films, Butler was no longer able to achieve such a perfect physical form.

Strength training is usually done in a range of motion from 1 to 5 repetitions.

If you don’t know how to pull up, but want to learn, then training in preparatory exercises 1-5 reps will be strength training.

If you can pull yourself up 20 times, then pull-ups are no longer strength training. In this case, it makes sense to think about pull-ups on one arm.

For the vast majority of people, bodyweight training can be strength training if you choose the right exercise with a 1-5 rep range.

Bodyweight training for mass gain

In any bodybuilding textbook, you will read that in order to gain mass strength exercises you need to do with weights that you can lift 6-8 reps in 3-5 sets.

Home workout with body weight

Workouts with own weight It's best to do it outside, but you can do it at home too.

For training with your own weight, you need a minimum amount of living space. This compares favorably with training with additional equipment, which takes up square meters of housing.

For the harmonious development of the body, only a horizontal bar is required.

Bodyweight circuit training

Circuit training with your own weight is aimed at developing both muscles and the heart. In a word, she trains the heart a little, and a little muscle.

Circuit training will not make you a heart like a cyclic sports athlete or a muscle like an athlete power types sports.

That is why in my methodology there are no circuit training, but there are separate strength and cardio workouts.

Circuit training is more often used in spontaneous sports, where the competition lasts for up to 3 minutes in unpredictable movements: these are martial arts or game types sports.

The aim of my method is appearance, so they are used to set muscle mass, and low-intensity cardio training promotes fat burning.

300 Spartans Bodyweight Workout

The 300 Spartans workout is the movie version of circuit training.

Action actors are often required to take part in staged fights and therefore require not only action choreography but also the strength, flexibility and stamina to match.

If you have already gained basic strength and have approached the ceiling of natural muscle growth, you can sometimes entertain yourself circuit training with the cinematic name "300 Spartans".

But for this you need to develop basic strength and basic endurance. the technique allows you to do this, as a bonus to a good appearance.

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