AGGRESSIVE STRENGTH ARTICLES
300 Inspired Training For Exceptional Conditioning
By Steve Maxwell
Here's a cool workout the actor Ken Butler did to get in shape to play Leonidas, the Spartan king, in the new movie, 300. (Editor's note: Mark Twight trained the guys in 300 and you can read about his program at: http://www.gymjones.com/knowledge.php?id=35).
The movie's about the greatest goal line stand of all time: 300 hundred Spartan warriors were all that stood in the path of a million-man Persian army. The Persian king, Xerxes, tried to march his guys through the tiny Spartan army which was holding a narrow pass between the ocean and sheer cliffs.
The Spartans were renowned for their incredible bravery, and ferocity, on the field of battle. For two days, the Spartans killed 20 Persians for every one of their own men slain. Xerxes' million men were stopped in their tracks and couldn't advance on their way to Athens. As a true Spartan king, Leonidas led by example and remained in the front ranks with his men during the battle. The Spartans had known before the battle that it was hopeless, and basically, a suicide mission. They knew the numbers were overwhelming, but they wanted to slow the advance of the Persians just long enough for the Spartan allies to form a defense, and like true warriors, they stood shoulder-to-shoulder with their comrades, utterly willing to fight to the death. They knew their sacrifice would allow the Athenians to regroup, hopefully saving Greece.
Unlike other armies of the day, the Spartans fought as one unit, as a team; they were drilled to slay the enemy like a well-oiled machine. The Spartans developed a technique, called the phalanx, that proved unbeatable--it was as if the Persians were facing a meat grinder. The ancient bards said the sea ran red with blood for miles and the slain bodies piled higher than the height of a man for as far as the eye could see. These same tactics are studied to this day in modern warfare and in fact he US Marines still use some of the techniques invented by the Spartans.
The finale came three days in, when the Spartans were betrayed by a local shepherd, who showed the Persians a secret pass around and behind the Spartans. Thus sandwiched between two opposing forces, they were forced into retreat against the cliffs. Even with their spears and swords broken, and their shields smashed, the Spartans fought on with even their bare hands and teeth. The Persians were so intimidated, they brought in the archers to finish the job. Since the Spartans considered the shooting of a man from a distance an act of complete cowardice, they stood their ground, knowing they hadn't adequate defense, yet defiantly facing the enemy without fear; they'd learned to transcend the fear of death and walk in total presence. The Spartans were at peace in the midst of this chaos and accepted their deaths; so great was their bravery, we still marvel at this battle that took place more than 2000 years ago.
Here is your workout dedicated to the 300--it would have been a Spartan staple:
Without rest between exercises, perform 300 reps total of the following moves:
- 25 pull-ups
- 50 push-ups on rings (or push-up bars, or the handles of two dumbbells)
- 50 jumps on a 24-inch box
- 50 floor-wipers (hold the Olympic bar over your chest with a 10 lb. plate on either side, with arms locked as if doing a bench press. Keep your legs straight and vertical, touch your feet to one plate, then over to the other plate. Rotate back-and-forth)
- 50 single one-arm clean and presses with a 16 kg kettlebell.
- 25 body-weight rows
- 50 deck squats
The above is my version. The original workout by the actor called for 50 dead-lifts with 135 lbs. but I substituted the deck squats. The original also called for another 25 pull-ups at the end but I substituted the body-weight row.
Go at this like the Spartan that I know you are.
For more info on Steve Maxwell, go to: http://www.maxwellsc.com/Home.html
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