By Michael Dean
As an athlete, I’m always looking for new and exciting ways to challenge my body. After competing in that first race, I was immediately compelled to sign up for another.
This time, though, a more challenging one. I’m gearing up to compete in the Spartan Super on March 19th in Atlanta, GA. The Spartan Super is a 10k with 25 obstacles and let me tell ya.. I am STOKED (and nervous…but mostly stoked).
This time around I’ll be preparing in advance for the race. I learned my lesson the hard way there. Over the next 8 weeks, I’ll be pushing my body to its limits in terms of strength and endurance in order to prepare myself not only to complete, but to complete with ease.
Each week I’ll be training six days per week. On two of those six days, I’m going to undergo heavy resistance training on my legs. I’ll spend another two days running long distances and performing various recovery work (think ice baths and foam rolling.)
On the remaining two training days I’ll be doing hypertrophy workouts geared towards strengthening my upper body.
This training regimen will definitely push my body to the limit but will also prepare me to race with confidence and without any injuries – fingers crossed! Certain MuscleTech ® supplements will be key to my recovery over the next 8 weeks. Supplements such as Whey + MuscleBuilder Protein, Creatine, Glutamine, and their potent nighttime recovery formula Muscle Builder PM.
Each week I’ll be posting a workout on my YouTube channel (@MichaelDean2.0) and will also be sharing some of my favorite muscle recovery techniques. Follow along with me there and wish me luck!
Table of content
From MuscleTech Writing Desk
Background on the Spartan Workout
Mark Twight, the former head of Gym Jones, one of the toughest training facilities in the country, was responsible for getting actors in shape for their Spartan roles in a movie. Contrary to what many might assume, not all participants started off fit. Some arrived 40 pounds overweight, while others had a solid fitness foundation. Twight’s task was to transform these actors into Spartan warriors over an intense four-month period.
This transformation underscores a vital lesson: with enough time and dedication, anyone can sculpt an impressive physique. However, Twight’s goal extended beyond mere physical fitness. His rigorous training aimed to forge a cohesive unit out of the cast, a unity that was evident on screen.
The Training Regimen
The actors underwent full-body workouts twice a day, each session lasting up to two hours. Gerard Butler, for instance, sometimes trained up to six hours a day. Over four months, this grueling schedule yielded the remarkable physiques seen in the film.
It's important to note that the actors didn’t perform the famous 300 workout daily. Instead, it was used occasionally and as a Spartan “rite of passage” at the end of their training. The primary focus was on performance training, not just aesthetics. The aesthetic transformation was a byproduct of building the functional strength and power characteristic of real Spartan warriors.
The 300 Workout
The 300 workout is designed as a super-set, meaning you move from one exercise to the next without resting. The goal is to complete 300 reps as quickly as possible. This workout is not for beginners, and even the actors didn’t do it every day. It's a highly challenging routine, requiring gradual buildup, especially for newcomers.
As a long-term goal, the 300 rep super-set is ideal. It provides a clear target to strive for and offers the opportunity to continually challenge yourself by improving your speed. For those not yet at this fitness level, scaled-down versions of 50 or 100 reps can be used.
Functional and Efficient
The beauty of the 300 workout lies in its full-body, functional nature. It requires minimal equipment—just a pull-up bar and some weights—and engages all major muscle groups. This makes it a practical and efficient workout.
Here are a few workouts that you can opt for to train like a spartan as a beginner.
Every workout move here engages the entire body, emphasizing functional strength over mere looks—a principle mirrored by Twight's philosophy. Spartans prioritized fitness over appearance, crafting robust, lean athletes whose looks were a byproduct of their strength and training focus, not the goal.
Also Read: Get Protein on a Budget
The Regimen to Train Like a Spartan
You need to keep it simple, yet rigorous. Here is what we recommend.
- 25 reps of Pull-ups
- 50 reps of Deadlift at 135lbs
- 50 reps of Push-ups
- 50 reps of Box jumps with a 24” box
- 50 reps of Floor wipers at 135lbs
- 50 reps of Kettlebell Clean and Press at 36lbs (with the kettlebell touching the floor in between reps)
- 25 reps of Pull-ups
If you can't get these many reps, divide the workout and do it in two phases. Or, do only half the reps recommend increasing the count till you are able to make it? Explaining the work out more.
Also Read: How to Train Like an Athlete?
1. Pull Ups
Pull-ups can indeed be challenging, especially considering the emphasis on lifting one's body weight and the need for good shoulder mobility. Starting with assisted variations or incorporating shoulder mobility exercises can help ease into mastering this demanding movement.
2. Deadlifts
Deadlifts excel at building explosive power crucial for Spartan warriors. The classic stance—heels hip-width apart, toes slightly out—places the bar at midfoot. Focus on pushing down with the lower body, maintaining a straight back, and hinging at the hips. Lock hips and knees at the top for this foundational move, vital for crafting both Spartan strength and physique.
Read: Proper Deadlift Form: Body Threatening Mistakes to Avoid
3. Pull-Ups
Absolutely, nailing push-up form can be a challenge! Optimal hand placement is slightly wider than shoulder-width, while your feet should find a comfortable setup for stability—wider apart for more stability. It's a fantastic strength exercise when executed with proper form.
4. Box Jumps
Box jumps are a key skill for warriors, enhancing speed and strength. Stand shoulder-width in front of a 24” box. Squat slightly, swing arms back, then leap at the top of the swing, landing softly on and off the box. Maintain a consistent quarter-squat position after each jump for fluid, efficient movement.
5. Floor Wipers
This exercise engages multiple muscle groups—core, hip flexors, arms, and obliques. Maintaining control is key; pause if form falters. Floor wipers, part of Spartan training, sculpted their famed abs. Lie down, hold a barbell shoulder-width above your chest, raise legs to waist level, then lower left, center, right. Aim for 50 reps for Leonidas-like abs!
Also Read: Top Supplements for Men
6. Kettlebell Clean
Similar to the deadlift, this move is hardcore, blending upper and lower body strength like a true warrior. Aim for 25 sets per arm, benefiting your abs and overall strength. Use a dumbbell if needed.
Swing the kettlebell between your legs, then pull it up to your side like starting a lawnmower. Transition to a clean by lifting and racking it against your forearm and bicep. Press it up, lock, lower, and smoothly return to the rack position. Keep the kettlebell from going upside down; think of it like an uppercut motion to finish the clean. 50 reps? Intense—but becoming a Spartan isn't a walk in the park.
7. Pull-ups
Back to pull-ups to cap off the set! Maintain top-notch form—this stage of the 300 workout might feel tough, but perseverance is key. Push through; warriors don’t give up on the battlefield or in training.
Over to You
This Spartan-inspired regimen embodies strength, function, and resilience. Each exercise challenges the body as a whole, echoing Twight's principle of functional strength over mere appearance. The emphasis on compound movements, from pull-ups to deadlifts and box jumps, mirrors the Spartan philosophy of prioritizing fitness.
This isn't just a workout; it's a dedication to becoming a resilient, robust athlete. The inclusion of floor wipers and kettlebell cleans adds a hardcore edge, blending upper and lower body strength, a testament to the Spartan spirit. Perseverance through the demanding routine echoes the warrior's commitment—a journey toward functional strength and a disciplined mindset.
