300 Spartan Workout

  • metta

    Posts: 39104

    Feb 09, 2010 11:02 PM GMT


    Could you do it? Are you going to try it?



    Intense workout. I would be affraid of messing up my back.
  • WILDCARD73

    Posts: 545

    Feb 10, 2010 3:03 AM GMT
    it will take me over an hour to do what he did in 20 mts

    that was Eightch to the OHHH to the TEEEEE
  • LaxJock16

    Posts: 784

    Feb 10, 2010 3:16 AM GMT
    Wildcard, it is basic crossfit fundamentals. Anyone can do the workout, I did the workout and the time was dead on. You just have to push yourself and get to the point where you are not only physically uncomfortable but mentally as well. I wish more gyms had the crossfit mentality rather than all the unnecessary machines. But the workout is intense, but it pays off dividends health and other ways. I started crossfit last August and have since shattered old fitness standards as well as improved my speed, agility and flexibilty. Even strength has improved somewhat. Doing the workout isn't the hard part for me, it's gaining muscle weight and mass from it. But the workout is an ass kicker but it by far is better than spending hours in the gym isolating only one muscle group.
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    Feb 10, 2010 3:18 AM GMT
    He is such a joke. I can't stand that people take him seriously in terms of fitness.
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    Feb 10, 2010 3:20 AM GMT
    Um, I don't think it's safe that he does this barefoot and all! Although Malefeet is probably salivating! LOL! (Just TEASING!)

    And the outfit?? Eh, not so much!
  • WILDCARD73

    Posts: 545

    Feb 10, 2010 3:21 AM GMT
    LaxJock16 saidWildcard, it is basic crossfit fundamentals. Anyone can do the workout, I did the workout and the time was dead on. You just have to is better than spending hours in the gym isolating only one muscle group.


    it is a total body workout
    i can do something similar but the number of reps is kinda high for one excercise to do all at once

    it might be easier if it was done as a circuit
  • WILDCARD73

    Posts: 545

    Feb 10, 2010 3:23 AM GMT
    Pinny saidHe is such a joke. I can't stand that people take him seriously in terms of fitness.


    youre just envy cause he has a spartan 300 body and you dont
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    Feb 10, 2010 3:26 AM GMT
    a1972guy saidUm, I don't think it's safe that he does this barefoot and all! Although Malefeet is probably salivating! LOL! (Just TEASING!)

    And the outfit?? Eh, not so much!

    I've worked out barefoot and I gotta tell ya, having no shoes on for me is awesome, I can do a lot better and go a lot longer before I have troubles with my feet then I can when wearing shoes.

    That outfit isn't really authentic though, he should have been naked!
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    Feb 10, 2010 3:27 AM GMT
    Pinny saidHe is such a joke. I can't stand that people take him seriously in terms of fitness.

    you really need to take a little less concern in what others are doing..
    besides, if he's getting results and inspiring others to go do the same then all the more to him for it!
  • jrs1

    Posts: 4388

    Feb 10, 2010 3:30 AM GMT

    this presents a logical fallacy to me ... the 300 workout ... is it not founded upon Photoshop CS4?
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    Feb 10, 2010 3:32 AM GMT
    lilTanker saidyou really need to take a little less concern in what others are doing..
    besides, if he's getting results and inspiring others to go do the same then all the more to him for it!

    Are you kidding me? Inspiring? His site is atrocious and is just visited by overweight gays. His workouts are oddly constructed with no primary/secondary muscle involvement. He carries on basic myths of muscle development that would make our dear Chucky pop a blood vessel.

    All he does is pop on youtube, show off his body (good for him and his genes) and then people who don't know anything about fitness run to a gym and try it out wondering why they don't have that body doing that routine daily. Fitness is a lifestyle not a 20 minute video.

    I will do it first thing tomorrow. I will wager P90x is back/bicep day is harder than this.
  • WILDCARD73

    Posts: 545

    Feb 10, 2010 3:35 AM GMT
    Pinny said

    I will do it first thing tomorrow. I will wager P90x is back/bicep day is harder than this.


    the corn on the cobb excercise kicks ass.... i hate it

    but over all its not all that bad
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    Feb 10, 2010 3:42 AM GMT
    WILDCARD73 saidthe corn on the cobb excercise kicks ass.... i hate it
    but over all its not all that bad

    Your forearms should be on fire, your upper back should be frozen, and your arms shouldn't be able to contract by the burn out set at the end. If you can, then you are doing it wrong.

    Corncob is vicious, I maxed out at 11 during a routine.
  • WILDCARD73

    Posts: 545

    Feb 10, 2010 3:54 AM GMT
    Pinny said
    Your forearms should be on fire, your upper back should be frozen, and your arms shouldn't be able to contract by the burn out set at the end. .


    maybe cause youre weak you get to feel that way
    icon_wink.gif
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    Feb 10, 2010 4:09 AM GMT
    Seems like an intense routine. I'd like to try my best at it and see how it goes.

    As for Pinny's remarks, I'd guess its a case of sour grapes.... we all devalue what we dont have. That way it's less upsetting for us....

    I'm sure the guy in the video isnt as great as he cracks himself up to be... but lets face it... out standard of beauty is out of whack and requires us to be in the gym 5+ days a week.

    So "fitness" is whatever we define it to be.... some people may not look fit super on the outside by our standards... but they could sure as hell beat most of these muscled out guys in a triathlon

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    Feb 10, 2010 4:52 AM GMT
    I never mentioned anything about his physique.

    I could be 900lbs and still objectively find his workouts unbalanced.
  • Slowtwitch

    Posts: 5

    Feb 10, 2010 5:12 AM GMT
    Agreed that it's an awesome workout in a good time, but FYI guys: do not deadlift the way that he does. The main drive as you're getting off the ground comes from the hips. If you watch him deadlift, his legs are totally static and uninvolved in the lift and his feet are spread way too far apart to allow for his legs to help him drive the weight up. 135 lb deadlifts are really easy, so he can get away with simply pulling himself up in what is essentially a back extension. You try throwing more weight on there and do deadlifts like that and you WILL PULL YOUR BACK.

    Think of the deadlift in three phases:
    1) The bar is on the ground, you are gripping it shoulder width apart, and the bar is NO MORE THAN ONE INCH in front of your shins. Feet are shoulder width apart, with toes tracking out laterally slightly. (Through the entire movement the bar should move perfectly vertically, which means that you should not have the bar swinging away from you. This guy is just swinging away, and as he comes up he loses power b/c he swings the bar away from him. Watch him at the top of the movement....he has to lean back to compensate, which is yet another way that you will hurt your back). Feet are shoulder width apart, with toes tracking out laterally slightly.You're not in a full squat, but your legs are bent, knees tracking out, hips high but not higher than your chest. The first drive off the ground is all off your hips. As you stack on weight on a deadlift, you will not be able to get the weight off the ground if you are not driving your hips up, pushing through your heels, and letting your chest come up so that it always stays above the level where your hips are driving up, ensuring that you never lose a good back curve.

    2) You've lifted the bar off the ground and are building momentum, which is the hardest part (lots of squat work, lunges and box jumps will make this part easier and easier). You're keeping the bar close to your body, not letting it swing away from you. As the bar approaches your knees, it should be so close to you that if you simply force it up the bar would scratch your knees. At this point, you will keep the momentum going but get out of the bar's way, which means you start straightening your knees so that they will be out of the bar's way. Engage the arms, keep them nice and straight and strong, engage the shoulder blades and pretend you're cradling an egg between them and it will fall if your shoulder blades move apart. If at any point in the deadlift your elbows bend or you use your shoulders to get the weight up, you are doing the deadlift incorrectly.

    3) At this point, you are straightening your legs and your hips have driven up, so now it is all core strength to get it up the rest of the way. This guy feels that it's sexy or motivating to scream like an idiot while exercising, but if you are inhaling or exhaling on this phase, you are not fully engaging your core and you are actually weaker and begging to pull a back or abdominal muscle. If you need to take a breath, do so at the very top where you lock out, but the best way to ensure a tight, strong core is to take a big breath at the bottom of the movement, come up quickly and efficiently, come back down in a CONTROLLED manner, and exhale/take your next breath when the barbell touches the ground.

    4) To reiterate the last sentence, YOU HAVE TO COME DOWN IN A CONTROLLED MANNER. This dude is doing his exhaling/screaming, forcing the bar up, swinging himself backwards at the top to compensate for wasted momentum, and he's basically letting the bar drop back down and letting it drag him down. You have to do the reverse on the way down, engaging all the relevant muscles, otherwise you are again setting yourself up for a nice little hernia or back spasm.

    Following good form not only prevents injury, but it maximizes your efficiency and what you can do. One of my favorite workouts is 400m run, 10 deadlifts at 225lbs, 30 situps all x 5 rounds. On those last two rounds i feel like i'm gonna fuckin' die, but when i focus on my form i keep myself from wasting energy and i get through it, even though a torrent of curses emerges out of me when i put the bar down for the 10th time and move on to the next exercise in the set.

    It would have to be yet another lengthy post, but he has the same problem on his kettlebell cleans. He has no hip drive, and is essentially pulling the weight up using his back. He will absolutely pull his back at some point doing it that way.
  • silverfox

    Posts: 3178

    Feb 10, 2010 5:22 AM GMT
    The workout is cool and stuff but some of y'all might enjoy this little thang I dug up.... It is our boy Scott getting "fitted" for his Spartan 300 workout.

    I think he is goofy but I have got to give the guy some credit. He has taken his 15 minutes of fame and added at least 30 minutes extra!

    Enjoy.


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    Feb 10, 2010 12:30 PM GMT
    Slowtwitch said do not deadlift the way that he does.

    Thank you for mentioning this and the momentum. His deadlifts really aren't are hitting the wrong muscle group and actually would justify the worry Metta8 has about hurting his back. Plus, his tempo created momentum (mention as well above) which alleviates the muscle pressure diminishing optimal development.
  • Posted by a hidden member.
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    Feb 10, 2010 12:54 PM GMT
    Is this a joke? Does he know what he's talking about?

    Please, anyone, stick your cock in his mouth to keep him from speaking. I don't think he'd object.
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    Feb 10, 2010 12:56 PM GMT
    reppaT saidIs this a joke? Does he know what he's talking about?

    Please, anyone, stick your cock in his mouth to keep him from speaking. I don't think he'd object.

    WATCH OUT REPPA, THEY GONNA CALL YOU JEALOUS!
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    Feb 10, 2010 1:09 PM GMT
    Pinny said
    WILDCARD73 saidthe corn on the cobb excercise kicks ass.... i hate it
    but over all its not all that bad

    Your forearms should be on fire, your upper back should be frozen, and your arms shouldn't be able to contract by the burn out set at the end. If you can, then you are doing it wrong.

    Corncob is vicious, I maxed out at 11 during a routine.


    A-MEN to that! I thought I was never going to move again after I got done with that one!
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    Feb 10, 2010 1:09 PM GMT
    Yeah, I'm sure people will say I'm jealous, which is a typical knee-jerk response. It's to be expected. I can live with it.

    Even if I could overlook Scott "Herma-nation" Herman's rather severe case of narcissistic personality disorder, it's impossible to ignore his bad form ... and bad hair.
  • Posted by a hidden member.
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    Feb 10, 2010 1:10 PM GMT
    Wimop, i could do better then scott
  • Posted by a hidden member.
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    Feb 10, 2010 1:11 PM GMT
    I'd give it a go