I previously talked about the effects of the 300 workout and how the results of the workout were heavily exaggerated on screen. This is not to say that the results are bad, in fact quite the opposite. By doing such a workout you massively increase strength and endurance, and really build out your body overall.
The workout to get these actors in shape was developed by Mark Twight. He taught himself about exercise, and how to develop your body and warns that the 300 workout is not for the weak. Many traditional exercise physiologists who have taken a look at the program agree that it is very strenuous and like to point out that Mark Twight is not a certified trainer from conventional organisations.
The workout culminates towards a graduation list of exercises which is more or less where the name “300 Workout” comes from. Please keep in mind that in order to complete the list the actors had trained for months prior. They trained using a combination of High Intensity Interval Training, Heavy Weight with Low Reps, Rowing and even blindfolded tasks to increase balance and sensitivity for the fight scenes. Now to the graduation exercises.