28.03.2021

Training 300 Spartans. Train as Spartinee

In ancient Greece, a sports and a strong body was an integral continuation of the mighty mind. The theory of a healthy spirit, which was only in a healthy body, played a crucial role in the life of the Greeks and Romans. The highest know constantly argued that whose mind is the most acute, and the body is the most beautiful.

In Athens, there were three institutions in which not only philosophy and science were taught, but also physical culture. Lyceum (Lyceum) was founded by Plato, and the Academy (Academy), his no less great student, Aristotle. Plato often talked about the fact that the power workouts are able to cure any birth, and as soon as the child began to walk, he should be attached to physical culture.

The word "GYM" comes from the Greek word "gymnasium", and the latter was formed from the word "Gymnós", which is translated as "naked." The gymnasiums were a very interesting place in which men trained exclusively naked, and women there were no place there.

It was the ancient Greeks that created such a concept as "Areté", which characterizes the highest peak of the mental and body development of man. For only the sacred harmony of the soul and body will allow you to fully comprehend the mystery of the universe and enjoy a happy life.

We have already written about what they eat, it's time to tell and about what kind of nutrition principles adheres to.

In 460 BC e. Champion of the classic Olympic Games Dromeus developed a meat diet, which became very popular with his colleagues in the sports shop.

It was very similar to modern diets for the rapid set of muscle mass. 10 days must be powered by high-quality protein food and vegetables that do not contain starch. No alcohol, strict mode, training on hard-boring and no pity and merger to yourself.

Power workouts were combined with endurance exercise and flexibility. Special attention was paid to martial arts, with the help of which from the boys Sparta raised courageous and strong warriors.

When Actor Gerard Butler was preparing for the filming of the film "300 Spartans", he trained in a program for several months, which was based on the principle of cyclic training on the CrossFit system. It consisted of three cycles and a three hundred repetitions, fulfilling them could not take a break. Butler performed one cycle in 19 minutes. The program increases muscle strength and workers the relief due to the high intensity of the exercises.

Now you know what to get tonight.

"Program 300 Spartans"

1. Tightening with a wide grip - 25 times;
2. Range traction (50 kg) - 50 times;
3. Push ups - 50 times.
4. Jump-box jump 60 cm - 50 times;
5. Lifting legs lying - 50 times;
6. Lifting weights (16 kg) with a shock up - 25 repetitions for each hand;
7. Tightening with a wide grip - 25 times;

"Star" coach Mark Twight promises that she exercised three times a week, after 4 months an impressive result will be visible.

All the actors of the film "300 Spartans" passed through this hellish training and got a great form. "Vorkut 300" - under the name this training is known in the Fitness World. It consists of 300 lifts per session, including 50 stitching and 50 pull-ups. Want to be like Tsar Leonid - try to pass them all and do not break.

Mad coach

"It was terrible!" The actor Gerard Butler responded to the role of Tsar Leonid, about Vorkuta 300. This training session specifically for the film "300 Spartans" developed a fitness trainer Mark Twight, a former climber and owner of the GYM Jones halls.

The task of Twight was to bring the entire cast in perfect form in four months. Twit - a person with a specific humor and a real hardcore in terms of physical preparation. In the 80s, he wore Iroquo and performed desperate ascent on mountain peaks in Himalayas, Canada and Alaska. In the "zero" twight opened his fitness room, which was named after Jim Jones - the infamous leader of the sect "Temple of Peoples". In 1978, 909 sect members, including Jones himself, made ritual suicide in the Jungle Guyana.

"Transform or die!" - You can easily describe the philosophy of the Twight coach. Another actor from "300 Spartans", Andrew Plevin recalled: "When Mark rolled out to us" Vorkut 300 ", we all felt as if he had just killed our favorite pets."

Nevertheless, all the actors had to go through this training. When "300 Spartans" went out on the screens - the audience was amazed by their ideal form. The film has become cult among bodybuilders and football fans.

"Vorkut 300" consists of 300 repetitions of different movements. Mark Twight specially adjusted the sum of the repetitions by the name of the film.

Exercises need to be done in the style of a circular workout, trying to reduce the time of rest or do without him at all. Every time you need to try to complete the "Vorkut 300" for a shorter time.

Training consists of: 25 pull-ups (wide grip), 50 repetitions of traction, 50 pushups, 50 jumps on the box, 50 feet lifts on the press from the position of lying, 50 jerk takes from the floor weights or dumbbells (25 repeats each hand) and 25 final pull-ups (wide grip).

The weight of the barbell on the braid is 60 kg, the height of the jump box - 60 cm, the weight of the dumbbells on taking - 16 kg. Tightening needs to be performed in a strict classic style - without routine-kipping characteristic of crossfit.

Do "Vorkut 300" at least once a week - trying to perform it faster. The actors from the film "300 Spartans" at the final stage of preparation performed a training session three times a week, alternating it with the days of cardion loads - run and fencing.

Before shooting, Gerard Butler performed "Vorkut 300" in about 19 minutes. Internet Chellenge, in which athletes worldwide competed at the speed of doing this workout, revealed another best time - about 10 minutes for the entire complex.

Do not attempt to perform workout if you are new. Lighten the correct technique of traction. Start with smaller scales.

RESULTS

Training in which power lifts and intensive cardio-work are combined, will help increase strength and remove excess weight. You will get embossed dry muscles, trained cardiovascular system and explosive reflexes, says Mark Twight.

Interestingly, at the end of the shooting "300 Spartans", Gerard Butler confessed in an interview that he could no longer see the bar. In later films, the battleer was no longer possible to achieve such a perfect physical form.

Imagine the sixth century before our era.

Blood-red sun rises over Sparta.

Armed demigods begin a new day of endless labor, honing their muscles at the athletic simulators of antiquity.

Nude fighters converge in tough sparring, warriors run long distances in complete equipment, all the others compete in endurance.

Everyone is tired and dehydrated, because they specifically suffer hunger to learn how to make any physical discomfort.

Now forward in our time machine!

Two guys with neat beards move towards a local gym, holding in her hands on a glass with a frappuccino.

They are engaged, discussing interesting topics such as a new avant-garde group, favorite fast food sandwich or a better retro filter in instagram.

After training, they drink a protein cocktail with a taste of cookies, sleep something motivational in Faisbook and goose the meaning of his sleep.

SOMETHING WENT WRONG!

In the oldest civilizations, workout had a huge importance.

"War is a rehearsal of sports, sports - war rehearsal" (Flavij Philostrat, 200 years of our era).

For fitness enthusiasts of the 2017 year, bringing themselves to the form means updating your profile in instagram.

Although today's science has far advanced in the study of human physiology, in cE Equally, the most effective solutions are not changed by millennia.

Think by yourself: modern fitness ideals appeared only in the last hundred years, and the ancient civilizations of the centuries developed their training. Maybe you should listen to them?

NB: Immediately clarify - we do not encourage you to live exactly in Spartan.

And although the film "300 Spartans" is gorgeous, torture, hunger and detebide we do not support.

And the leadership of your gym, by the way, will not approve if you smear the oil.

Progressive load

The main reason why people inhibit their results in force or aesthetics are the lack of a structural approach.

They or do too much and too fast, or tape.

Both approaches lead you to stagnation and loss of motivation.

The decision offers Milon Crotonsky, a Greek athlete from Italy Crotone, who lived around 520 BC. E.I who mentioned Herodot, Pindara, Plutarch and others. Ancient Greek and Roman authors. Competed in the struggle, he remained the winner at the Olympic Games six times, six times on the Pythiy, nine on the Nemeysky and ten on the Istimian.

Another child Milon dreamed of becoming the strongest athlete of Greece.

To increase strength, he dragged the calf on the shoulders.

He did it every day, and the calf, notice, grew, so that his strength grew.

Years in the ancient Olympics, he stepped into the stadium, sparkling and beautiful, with a bull on his shoulder.

Despite the fact that this is a myth, it perfectly illustrates the principles of progressive load.

Every time you exercise, you must improve in something, even adding 2.5 kg pancake to the barbell, even simply making some unnecessary repetitions, even reducing rest between approaches for a few seconds, etc.

If you are constantly increasing the load, you are constantly progressing.

This is science.

Periodization

Another reason why people stagnate in the hall are the absence of any measurable goal.

Something better than anything, isn't it?

Not true.

It is very important to decide what you work on, and organize your regime according to this.

The ancient Greeks have developed their system. Philostrat, Greek sage, living during the Ancient Roman Empire, described it in his work on gymnastics.

The "fourth system" is a cycle of four days, each of which is devoted to its activity. The first day is preparing athlete, the second is a training on the whole body, the third is a holiday, the fourth - the work at an average pace and at the average load. On the first day, the exercises are short, intense, which prepare the athlet body for the second day. The second busy day will take all athlete forces. The third day will send its energy to the right direction, and on the last day athlete trains racks and retention of the opponent. "

This approach was tested in Roman gladiator schools and it corresponds to the modern principles of periodization.

Simple words, periodization is structuring a workout that allows you to optimize it to a special purpose.

For example, if you have "lagging behind" breasts, periodize workouts.

All the most famous trainings include periodization elements.

Organize already!

Recovery: Sex and Wine

It is said that the trees grow when the weather is quiet and sunny, and not when the storm blows - then they become strong.

In other words, the hall is a place where you give your muscles stress, and they grow after workout.

So if you are seriously pouched in the hall, and at home spend time, devouring novels and does not go to bed until five in the morning, you do not do yourself better.

The recovery phase is very important, and the ancient knew it better than others.

In the ancient Indian document Caraka Saṃhitā, written in Sanskrit, it is emphasized:

Physical exercises cause tension, fatigue, bleeding, thirst, hunger, reduce breathing, cause cough, heat, vomiting.

Greek athletes aware of the importance of adequate recreation and recovery, which are the basis of any training.

Philosophers argued that too tense and severe training isolating a person and causes health problems.

Therefore, massage and spa treatments were included in the training plans of antiquity.

Hippocrates, for example, said that if after training it is for a walk, the body will become stronger and better relax.

The old devil offered this option to restore:

Dripe times or two times, but not until the full memory loss, after which the sexual act must follow.

And this advice in modern physiology remains not without confirmation, since recent studies show - alcohol and sexual acts are perfectly relaxing.

But do not consider this green light to drink wine with liters and infinitely search for adventures.

If there is something that we taught Lindsay Lohan, this is what such a lifestyle leads to postpocalyptic appearance.

Single weight training

Many of those whose workouts are injured by failure, they simply did not find enough time or did not have the desired equipment.

One of the most high-profile and popular modern training programs. Its success is comparable to the success of the same name (and not just like that) the film that gathered some mad money for a couple of days of rental. Let's look at the system "300 Spartans".

The program was popular after it is published in the magazine "Men's Health". The article telling about how Gerard Butler was preparing for the shooting of 300 Spartans films.

If briefly, it was so. To look like an antique warrior, Butler hired himself as an instructor. Twight, apparently, a man with humor and invented a program for a battleer, in which the total repetitions of all exercises for the training is 300. Hence the name of the program.

By the way, there are other workouts that use the same principle and borrowed the same name: and

Batler was preparing for shooting 4 months. And after the filming, he looked at the hospital and did not train 8 months later. What did the actor look like in the movie you remember:

In fairness it should be noted that in 4 months the preparation of actors to the shooting included not only this training complex, but also the mass of other loads: Cardio, fencing, all acting and rehearsals. So it is not necessary to bind the overtraining of the Butler with this program. Equally, how to attribute it all the merits to create such a relief ancient body.

Nevertheless, the program, having gained distribution, has become a whole direction in training. There are competitives. Some even use the complex itself and its modifications as tests on the level of physical training. I think in the future we will look at different options for training "300 Spartans". As part of this article, we consider only the original and home version of the program.

At first it may seem that the training "300 Spartans" is not a full-fledged training program, but a separate exercise complex (Vorkut). It is possible that it is. But at the same time in Vorkuta, the direction is clearly traced in which it is necessary to progress (which is one of the signs of the training system) is the time. You need to do all the exercises for as soon as possible. And improve this indicator from training to training.

It is said that "real warrior" you will be when you learn to perform the complex less than 20 minutes. In this regard, there are two opinions on the total duration of "300 sponsors":

Perform complex 4 months as a Butler, seeking to improve your results
Finish the complex as soon as you can fulfill it less than in 20 minutes

Here we decide for yourself.

As for the weight of the dumbbells for the home version. There are no clear recommendations. Battler bar was 60 kg, and the weight of 16. You can dance around it. But it will be difficult without preparation to make 50 repetitions of traction with such weight. So I would recommend the weight of the dumbbells about 10-14 kg each.

I remind you that here and then I give the name of exercises in English. To begin with, it may seem uncomfortable. But I strongly recommend to get used to this approach. For your convenience there is a section. You can also go to any exercise on the link from this page.

Well, now the workout program "300 Spartans":