300/Spartan Training

[Beowulf]

Have been doing a bit of research into this 'wonder' routine and just wanted to know if any of you have tried it and is so what you thought about it I was thinkning about incorporating it as a once a week thing in conjunction with my normal training so any thoughts?

[Maximus]

You would have to clarify what you mean by Spartan training. The actual 300 circuit was developed by Mark Twight at Gym Jones and this was a one off test to selected individuals who they thought could complete this. I train very similar to this with a Mens Health Circuit: http://www.menshealth.com/spartacus/dow ... orkout.pdf complementing this with BJJ and MMA. This is a brute of a circuit that is great to do with like minded individuals. The key to this training is functional fitness, although I loathe to use the word "Crossfit", it is pretty close.

[Draft]

You talking about the one run thorugh Les Mills?

[Serious]

I've done 300 a few times & really enjoyed it. It's great with a bunch of people to spur you on & add that competitive edge. I personally wouldn't do it once a week, I would find it too exhausting & it would compromise my strength routine & sports. The frequency depends on what the rest of your schedule is like, your goals & how you like to train. Cross fit people seem to lap this stuff up on a daily basis.

[Beowulf]

I'm talking about the Mark Twight program and am currently tossing up If I should do it once a week along with my regular training or if I should do a 10x10 session instead.

I'm aware this depends greatly on my goals but I am a little undecided at the moment I am bulking BUT I am also carrying a large amount of body fat which I kinda want to get rid of

[Maximus]

If you are carrying a large amount of body fat can you actually do the 300 Circuit at the moment?.

To get in fighting shape for this type of workout you have to superset exercises with intense bouts of heart killing cardio. Check out the Gym Jones website for the general idea: http://www.gymjones.com/

This is counter productive to "bulking" as bulking is esentially muscle under tension aiming at growth and nothing to do with functional fitness like the 300, also "10x10", I assume you mean German Volume Training? again this high rep endurance and not suited to bulking.

Just some thoughts...

[Nik Antunovich]

I can't comment as my asshole metabolism won't let me put on large amounts of fat when I'm bulking. I eat like a f'n horse (clean, dirty, it all) and still increase lean mass but limited fat. So, I do nearly no cardio when bulking; once a month otherwise I feel I'm going no where gaining and it makes me feel I'm keeping my heart/lungs alive...

[Mrbig]

I have done the 300 a few times and taken some of my clients thru it I changed 2 of the exercises because they are just strate up stupid my version of the 300 is

25 chinups

50 reps 60kg Deadlift

50 pushups

50 Boxjumps

50 reps 60kg Benchpress

50 Burpees

25 chinups

think your an athlete give my 300 a go and it must be done in 12minutes or less I hold the record so far sitting at 11minutes 13seconds

Have fun kids

[Serious]

WOW 11 miutes is a super time, compared to me anyway!

I might give it another go & try your version if you think that bench is preferable to wipers?

[Beowulf]

Thanks for all the feedback guys and girls.

I decided to give it a go today and it was intense I'm not going to post my time as it was pathetic 20mins+ but I am not an athelete.I was talking to the guy behind the desk at the gym and he thinks its great for fat burning so I'm going to employ it during my cutting phase.

So I guess its back to the drawing board for a bulking routine any advice would be awesome cheers guys!

[Mrbig]

yea floor wipers are just stupid all there guna do is build lactic acid in your abs the benchpress is guna give you better results allround

[Beowulf]

yea floor wipers are just stupid all there guna do is build lactic acid in your abs the benchpress is guna give you better results allround

I wish I knew that beforehand why did you cut the kettleball cleans?

[Mrbig]

because there a stupid exercise that will reck your shoulder joints and rotator cuff and burpees are way harder on the cardiovascular system

[andy s]

I have done the 300 a few times and taken some of my clients thru it I changed 2 of the exercises because they are just strate up stupid my version of the 300 is

25 chinups

50 reps 60kg Deadlift

50 pushups

50 Boxjumps

50 reps 60kg Benchpress

50 Burpees

25 chinups

With regards to that 60kg deadlift and benchpress, what weight person would you expect to complete this? Do you work it out as a percentage of a persons mass?

Andy.

[Mrbig]

I have done the 300 a few times and taken some of my clients thru it I changed 2 of the exercises because they are just strate up stupid my version of the 300 is

25 chinups

50 reps 60kg Deadlift

50 pushups

50 Boxjumps

50 reps 60kg Benchpress

50 Burpees

25 chinups

With regards to that 60kg deadlift and benchpress, what weight person would you expect to complete this? Do you work it out as a percentage of a persons mass?

Andy.

hay Andy

it is totaly based on strength which is why it is an advanced circuit basically if you can bench 100kg for 10reps and deadlift 140kg for 1rep then you will be able to complete the circuit but it will be difficult it isnt meant to be easy thats why the weights are set at 60kg makes it more of a challenge :grin: