Workout: "300" Modified

I recently performed the "300" workout which was made famous by the gym which was responsible for the fitness and appearance of the cast and stunt crew of the movie "300." The "300" workout was a one time test for those who were deemed ready. The workout totalled 300 reps and included the following:

“300”
25x Pull-up +
50x Deadlift @ 135# +
50x Push-up +
50x Box Jump @ 24” box +
50x Floor Wiper @ 135# (one-count) +
50x KB Clean and Press @ 36# (KB must touch floor between reps) +
25x Pull-up
300 reps total

My "300" workout was modified because of equipment limitations and exercise choices. The execution of each repetition, except for a few exercises that are performed explosively, were performed with the following guidelines: movement through a full range of motion, emphasis on the lowering of the weight, and elimination of fast or jerky movements.

I was able to finish the "300" in 25:34. I have listed each exercise, the number of reps it took to complete the goal, and the split time between exercises. My version is listed below:

25 x Pull-ups {18 + 7 reps} (2:40 ) - underhand grip
50 x Trap Bar Deadlift 135# (5:21) - TB is a great alternative
50 x Push ups {26 + 9 + 7 + 8 reps} (9:05) - DB's act as handles
50 x Box Jumps 24” (11:56) - explode up and step down
50 x Floor Wiper 135# {15 + 10 + 10 + 7 + 8 reps} (18:17) - a struggle
50 x DB Snatch & Press {15 + 10 reps each arm} (21:24) - no 36 lb. KB
25 x Pull-ups {8 + 5 + 4 + 4 + 4 reps} (25:34) - underhand grip
300 reps total

This workout is brief and intense and provides motivation to improve from workout to workout. Improvement can be accomplished through the manipulation of more repetitions (less sets) toward the goal and/or less rest between sets or exercises. This is otherwise known as the overload principle. The reduction in rest periods also places a greater demand on the cardiovascular system which will increase the overall fitness level.

Let me know your thoughts on my version of the "300" and how your time compares to mine.

Workout: Getting Back in Shape

After sharing a cup of coffee with a friend who I shall call P.M., I decided to accompany him to the gym to provide encouragement, support and motivation for his workout. P.M. renewed a commitment to get in better shape and this was his first workout in a couple of weeks. My time was limited to coach him through his workout, but then again, you don't need allot of time to get results if you train properly.

Training properly starts with the quality of the repetition. Muscular tension is created by performing repetitions through a full range of motion, emphasizing the lowering of the weight, eliminating fast or jerky movements, and overloading the muscles properly. Brief and intense exercise is all that is needed to assure maximum results.

I decided to train P.M. in a 3 x 3 fashion in which he would perform an upper body pushing, upper body pulling, and lower body exercise in a circuit fashion. Rest periods were eliminated between exercises too not only reduce the time of the training session, but to place a greater demand on the cardiovascular system, thereby increasing P.M.'s overall fitness level. The repetition range was kept high to reduce stress on the joints.

The Workout:
Round 1
20 reps of DB bench press with 20 lbs.
20 reps of Hammer high row with 45 lbs. (ea.)
20 reps of Stability Ball wall squats
Round 2
20 reps of DB bench press with 20 lbs.
20 reps of Hammer high row with 45 lbs. (ea.)
20 reps of Stability Ball wall squats
20 reps of Stability Ball crunches
Round 3
20 reps of DB bench press with 20 lbs
20 reps of Hammer high row with 45 lbs. (ea.)
20 reps of Stability Ball wall squats
15 reps of Stability Ball back extensions

This brief but intense workout took approximately 17 minutes to complete! After a few stretches, I left P.M. as he performed additional exercise on the elliptical trainer.

A lack of time, as this workout shows, should not be a deterrent to developing stronger muscles, bones, and connective tissue.

Workout: 3 x 3 Revisited

I performed the same workout as previously written on Sept. 6. The 3 x 3 circuit calls for a multi-joint lower body, upper body push and upper body pulling exercise performed in succession with 1:00-1:30 rest between exercises. The circuit is repeated 3 times.

After a brief warm-up in which I performed some corrective exercises, the following workout was executed:

Round 1
10 squats with 255 lbs.
Rest 1:30
10 Dips with 60 lbs.
Rest 1:30
8 chins with 25 lbs.
Rest 1:30
Round 2
10 squats with 255 lbs.
Rest 1:30
10 dips with 60 lbs.
Rest 1:30
8 chins with 25 lbs.
Rest 1:30
Round 3
10 squats with 255 lbs.
Rest 1:30
10 dips with 60 lbs.
Rest 1:30
8 chins with 25 lbs.

I concluded with some stretches and I had Satisfaction!

Words to Win: What it Takes to be No. 1

"Winning is not a sometime thing; it's an all the time thing. You don't win once in a while; you don't do things right once in a while; you do them right all the time. Winning is a habit. Unfortunately, so is losing." -Vince Lombardi

Legendary Green Bay Packers football coach Vince Lombardi believed that the ingredients of greatness are not necessarily inherent traits, but qualities to be encouraged and cultured. For the coach, we should be long on encouragement and create an expectation to succeed. For the athlete, we should strive for excellence no matter what the endeavour we choose.

Words to Win: The Hardworking Farmer

“The hardworking farmer should be the first to receive a share of the crops”

We have all heard the phrase “no pain, no gain.” Like a farmer, we must work extremely hard and be willing to sacrifice in order to achieve results. Whether it is a workout, homework assignment, or performing your chores, the hope of success will make the effort worthwhile.

Workout: Strength Endurance

I had very little time to train today because of a tight schedule. This was the 2nd of three workouts scheduled for the week. Since the Monday and Friday workout will focus on strength, I wanted this workout to have an aerobic/anaerobic conditioning component.

Concept2 Rowing Machine:
Warm up for two minutes at an easy pace
Then:
6 rounds of the following intervals:
Sprint 0:20 seconds at 400 watts
Rest 0:10 seconds at an easy pace
Then:
2:30 rest
Then:
Bench Press warm-up 135lbs. x 5 reps
4 rounds of the following superset:
Bench Press 185 lbs x 8 reps
Pull-Ups w/25 lbs. x 5 reps
Then:
Med Ball (12 lbs.) toss 2 x 8

This workout took exactly 30 minutes from start to finish. The rowing machine is a great calorie burner because it works every large muscle group in the body.
*I only got 6 reps on the 4th round of bench press.