Spartan training is a minimalist workout popularized by the movie 300. It features intensive abdominal and muscle-building exercises, natural movements, body weight, and heavy objects. The last day of the 10-12 week program includes 300 repetitions of a full-body exercise.
Spartan training is a type of minimalist training that was named after and popularized by the Spartans in the popular movie 300. This method of weight training features an intensive training regimen of abdominal training, muscle-building training, and a variety of exercises strengthening. Spartan training is meant to mold the body into the type of shape seen on actor Gerard Butler and others on film.
Like the Spartans of the ancient world, the actors who played Leonidas’ Spartan army in 300 used minimalist workouts to build strength and sculpt their bodies. Just as the true Spartans in the story didn’t benefit from modern weight machines and programs, the actors’ intense training system featured natural movement, body weight, and heavy objects. The end result of the film was an assortment of well-muscled lead characters with six-pack abs and bulging chest and arm muscles.
Among the most popular exercises in Spartan training are a variety of six-pack training methods. These exercises include crunches and advanced crunches that make up the core of the workout. Crunches are performed with one leg raised directly in the air to improve difficulty and core stability. Other ab workouts include a type of pushup where the exerciser pulls the chest toward the feet and slides the torso toward the hands while pushing up.
Other regimens in Spartan training include full-body workouts like flipping big tires, standard pull-ups and chin-ups, box jumps, and dead lifts. The Spartan workout was designed to get the actors into shape in around 10-12 weeks and had a qualifying test at the end of the term as a type of rite of passage or graduation. The last day of exercise reflected all the muscles worked during the three months, which include the chest, arms, shoulders, back and legs, as well as the abdominals.
The last day of the Spartan workout includes 300 repetitions of a full-body exercise, performed non-stop. This exercise includes 25 pull ups, 50 135-pound (61.2 kg) deadlifts, 50 push-ups, 50 24-inch (60.9 cm) box jumps, 50 135-pound (61.2 kg) windshield wipers, 50 clean and press lifts to 36 pounds (16.3 kg) and a final total of 25 additional pull ups to complete the ultimate Spartan workout experience.
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