Spartan Traning and Prison Workouts.



  • Ive been looking into continuous training methods notably the 300 rep Spartan workout and various Prison workouts primarily focussing on Bodyweight exercises such as Squats, Chins, Push Ups, Box Jumps etc.  There is alot of good stuff on the net about both of these training concepts.

    Anybody know much about this type of training?  I need to get away from the big weights and really push myself.  Did a 300 rep Prison workout today and fark it nearly killed me...and I had to change some of the exercises to complete the bastard.  I couldnt complete the sets of 50 so did two circuits of 25s instead.  I will admit my muscular enduarance is kak but I do think this is the best way to improve it.



  • [quote name='Red Beard']
    Ive been looking into continuous training methods notably the 300 rep Spartan workout and various Prison workouts primarily focussing on Bodyweight exercises such as Squats, Chins, Push Ups, Box Jumps etc.  There is alot of good stuff on the net about both of these training concepts.

    Anybody know much about this type of training?  I need to get away from the big weights and really push myself.  Did a 300 rep Prison workout today and fark it nearly killed me...and I had to change some of the exercises to complete the bastard.  I couldnt complete the sets of 50 so did two circuits of 25s instead.  I will admit my muscular enduarance is kak but I do think this is the best way to improve it.
    [/quote]

    Got this in my sights for the summer pre-season too RB - there are some useful instructive videos on youtube if you have a look.



  • sounds mean - post up some of the the programmes for we lazy google challenged bastards please...

    I have started a day 1 of squats, deadlifts and bench, and a day 2 of power cleans, clean and presses, 5 sets of each 10 reps eaxch set minute rest - that blows your testicles out the back... Then day 3 shoulder press, chins, and bicep / tricep - you are too tired by then to do sod all else!!  Monday wednesday and then Thursday or Friday for day 3.

    But post up some of these other training programmes, they sound mean to say the least!



  • [b]The Spartan workout (300 reps).[/b]Â

    [url="http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=workout.plans&conitem=5e1790ecab7e1110VgnVCM20000012281eac____"]http://www.menshealth.com/cda/article.d ... 281eac____[/url]

    This workout should be continuous, no rests between sets. It goes something like this:

    25 Chins
    50 Deadlifts @60kgs
    50 Push Ups
    50 Floor Swipers (Abs) 
    50 One Arm Kettle Bell (or 16kg Dumbell) Clean and Press (25 each Arm)
    50 Box Jumps (24 inch Box)
    25 Chins

    [b]Prison workout.[/b]

    Burpees/Squat Thrusts.

    Start off with 20 reps, rest 30-60 seconds.  Next set 19, then 18, then 17.... descending to 1 rep.

    Fat Slobs like me should start at 10 resp and descend and then as fitness improves progress to begining at first set of 11... 12... 13 reps.Â

    These workouts are for the bad arses who are not allowed weights.  The ones who are likely to use weights as weapons. They perform this workout in a 10x10m room when thye are given their 30 mins solitary.  Apparently it is an incredible workout.



  • fark me, they look nice and hard, might give them a crack...  That squat thrust one looks killer...



  • [quote name='BartMan']
    fark me, they look nice and hard, might give them a crack...  That squat thrust one looks killer...
    [/quote]
    Appatrently tough hombres do sets starting at 20, super hard 30s and the untouchables can descend from 40.



  • Just remember the 300 'workout' was a one off test and was not a regular workout. There seems to be a huge amount of misreporting of this simple fact

    [quote]The second misconception surrounds the idea of the Spartan workout, aka “300”, how frequently it was done or who actually finished it. “300” is a one-time test, an invitation-only challenge undertaken by those deemed ready for it. By the end of our four-month project 17 people had done the workout (Logan and I were two of them). This constitutes about 50% of the cast and stunt crew. We supervised every test, evaluated each rep for quality and only counted those that achieved our standards for form and range of motion. Like many workouts “300” is not hard once you've done it but the apprehension built up ahead of it – something we encouraged – was enough to make some guys fear it to the degree that performance was compromised. This workout was a crucible that some passed through and others still have hanging over them.
    [/quote]

    That's from this article by the trainer explaining what they really did
    [url="http://www.gymjones.com/knowledge.php?id=35"]http://www.gymjones.com/knowledge.php?id=35[/url]



  • That sounds, umm, hard.



  • Tried the Super Burpee (down, shoot legs out, press-up, legs back in and then up to star-jump) workout and started at 10.  Only got to the start of the 6's and failed instantly. So only managed 34 actual burpees.

    Woke this morning and my calf is as tight as anything.

    Super workout though and I can't wait to be able to complete from 10 down to 1 and then start building up towards 20.

    Great fun and 'easy' to do at home after a bike ride.



  • game on hooroo - might try that tonight at the gym - just with a leap at the end of the burpee though rahter than the start jump - I will end up being too unco...

    60 seconds rest, or 30 between sets...??



  • 60 secs mate and they felt like 5 seconds after set 9 and set 8.

    When I got down to the first one of the 6 set, I shot my legs out and couldn't even do the press-up

    Works out to be 55 if you start at 10 so I'm not a million miles away.

    210 once you start at 20!!!Â



  • Oh joy - but just think how long those 60 seconds will feel when you are down to doing three and less reps!!



  • Went from 12 to 1.  60 second rests until the 5 rep one, then 30 seconds, as the time was too long.  Didn't find it too hard to be fair, will start at 15 next time and go from there...

    Do have sore quads though from the leap at the end of each burpee, was leaping like a Salmon....

    10 minute warm up row first, and then into it.



  • Did you do the press-up as well?

    I'm very unfit at the moment and two days later, my shoulders are still smarting   Still aiming for ten



  • yes, press ups inclluded.  Sore calf muscles this morning though when running down the mount with Mrs BartMan - quads back to normal, but a wicked cool workout - will aim for 15 next - will start hurting then I am sure.  From 12 only took about 15 or so minutes, maybe less - quick workout, but you know you have earned your keep at the end of it!!

    Rip into it lads!!



  • Will be doing it again tonight after a wee run and will start from 8 just so I can get to 1

    It really is a good fun work out



  • Went from 14 to zero on Saturday this week, and by fark it was hard.  Was shattered at end of it.  Way worse feeling than from the 12 I started out at the other week.  So aiming for 16 this Friday...



  • I'm still aiming fo ten mate!!!



  • It was amazing how bad I felt doing it the second time.  The first time I did it, I reckon I could have gone to 15 or more at the staart, I almost felt fresh at the end.  Second time, I was death warmed up, killed me!!

    Is a great little drill though, that is for sure.  Those last few reps on the first few sets are killer!  Co-ordination starts going all haywire too, and the jump, there is nothing left in the quads!!

    All fun though.



  • My starjumps get all unco once I'm getting knackered



  • [quote name='Red Beard']
    Ive been looking into continuous training methods notably the 300 rep Spartan workout and various Prison workouts primarily focussing on Bodyweight exercises such as Squats, Chins, Push Ups, Box Jumps etc.  There is alot of good stuff on the net about both of these training concepts.

    Anybody know much about this type of training?  I need to get away from the big weights and really push myself.  Did a 300 rep Prison workout today and fark it nearly killed me...and I had to change some of the exercises to complete the bastard.  I couldnt complete the sets of 50 so did two circuits of 25s instead.  I will admit my muscular enduarance is kak but I do think this is the best way to improve it.
    [/quote]

    I'm a huge fan of these types of workouts Red Beard. In fact, bodyweight exercises are all I do now. I've spent most of my life in the gym, doing heavy squats, deadlifting and bench pressing, you name it. Before I gave up weight training, I was squatting with 350-375 pounds for reps, benching 275 for sets of 8 and deadlifting 450+ for reps at a bodyweight of around 240 pounds. After a severe back injury requiring surgery and extensive physical rehabilitation, I'm off free weights now because I don't want to risk another injury like that. My surgeon told me it was one of the worst disc herniations he had ever seen. I lost most of the feeling in my left leg it was so bad.

    I do a lot of high intensity interval training now, and I feel better than ever. 5 sets of 100 meter sprints followed immediately by a set of burpees is a great workout. Tabata intervals is another. A Tabata workout consists of 20 seconds of an exercise (say burpees) [u]at maximum speed[/u] followed by 10 seconds of rest, repeated for 8 sets, with no rest in between sets. These are the hardest workouts I've ever done. They're called Tabata intervals because Tabata is a Japanese physiologist who compared these intervals to long distance aerobic training in Olympic athletes. He found that the athletes trained using the intervals had a greater anaerobic and aerobic capacities at the end of the study than those who trained using longer, lower intensity methods.

    If you haven't tried these before, start with fewer sets, because you will vomit otherwise. They are brutal.

    I also do a lot of skipping rope (which is an amazing workout on its own) followed immediately by burpees. Pull ups, sit ups, heavy punching bag training are also thrown in for variety.

    Bodyweight training is great. All you need is a little imagination, and you can get just as good a workout, if not better, than you could in the gym.



  • for HOOROO



  • Cheers! I wonder who originally posted this



  • someone banned or sulking - could have been NTA?



  • might have been Red Beard v 1.0




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