- Scottish actor, born November 13, 1969 in Glasgow, Scotland. As a child, Gerard was fond of karate and achieved very good results in this sport. Since he lived near the cinema, he and his mother often visited him, and Gerard was imbued with a love for acting. He even managed to persuade his mother to audition, and for several years he played in the Scottish youth theater, and at the age of 12 he played the role of a street boy in a production of the Royal Theater. But the dream of becoming an actor was not destined to come true right away, since his mother Margaret considered this profession not serious for a man, and after graduating from school, young Butler enters the university at the Faculty of Law. As in school, he studied very well and was one of the best students in his faculty.

After graduating from university, Gerard again tries to fulfill his dream of becoming an actor and leaves for Los Angeles to try his luck in this field. After a year and a half of unsuccessful attempts and the death of his father, he returns to Scotland, and gets a two-year internship in one of the largest law firms in Edinburgh. The monotonous and routine work played its role and Butler's creative nature could not stand it, and as a result, he fell into depression and deep drunkenness. Butler's career went downhill and he was fired from his job a week before the end of his internship. Somehow, after watching the play Trainspotting, Gerard realized that he had chosen the wrong profession, and went to London in search of an acting dream.

In London, too, everything was not going smoothly, and before he approached his dream, he had to change many different professions. But perseverance in achieving the goal finally gave the expected result and Butler got his first role in the London theater, and soon played one of the main roles in the play Trainspotting, which once inspired him to change his life. 1997 Butler, already an established theater actor, begins his film career and, as we know, not bad at all. Let's not go into the actor's filmography, but let's talk about one of the most successful films with him in leading role « 300 Spartans“, where Gerard, playing King Leonidas, shows a very good form.

• Height- 188 cm
• Weight– 86-91 kg

TRAINING PROGRAM

During the preparation period, Gerard had to train a lot, 4-6 hours a day. The workouts were varied, such as high-intensity circuits, weights, and cardio. Below is the program circuit training used by Butler in preparation for the role. The essence of the program is to perform 300 repetitions in total for 7 exercises without a break in one circle. 1-2 such circles are enough for one workout. It is worth noting that this program is not for everyone, and the heart is also under a lot of stress, so for beginners, you can reduce the number of repetitions in approaches and gradually bring them to the coveted 300 repetitions in a few months. By and large, this is a crossfit training and it can be varied for yourself, changing the exercises as our body adapts to them. During such training, the muscles become stronger, more resilient and larger, and fat is also burned very well.

Program 300

Deadlift(60 kg.) - 50 repetitions
Push-ups from the floor - 50 repetitions
Jumping on a platform 60 cm high - 50 repetitions
Lying pendulum, swinging straight legs to the sides - 50 repetitions
Kettlebell lift (16 kg.) with pushing up - 25 repetitions for each arm
Pull-ups reverse grip- 25 repetitions

One of the loudest and most popular modern training programs. Its success is comparable to the success of the film of the same name (and not just like that), which collected some crazy money in a couple of days of rental. Let's look at the 300 Spartans system.

The program gained popularity after its publication in Men's Health magazine. In an article telling about how Gerard Butler was preparing for the filming of the films "300 Spartans".

In short, it was like this. To look like antique warrior, Butler hired himself as an instructor . Twight, apparently, a man with a sense of humor, came up with a program for Butler in which the total sum of repetitions of all exercises per workout is 300. Hence the name of the program.

By the way, there are other workouts that use the same principle and borrowed the same name: and

Butler was preparing for filming for 4 months. And after filming, he went to the hospital and did not train for 8 months. Do you remember what the actor looked like in the film:

In fairness, it should be noted that the 4 months of preparing the actors for shooting included not only this training complex, but also a lot of other loads: cardio, fencing, all sorts of acting and rehearsals. So it is not necessary to associate Butler's overtraining with this particular program. As well as attributing to her all the merit in creating such a relief antique body.

Nevertheless, the program, having gained distribution, has become a whole direction in training. Competitions are held on it. Some even use the complex itself and its modifications as tests for the level physical training. I think in the future we will consider different options for training "300 Spartans". In the framework of this article, we will consider only the original and home versions of the program.

At first glance, it may seem that the 300 Spartans training is not a full-fledged training program, and a separate set of exercises (workout). It is possible that this is so. But at the same time, the workout clearly shows the direction in which you need to progress (which is one of the signs training system) - this time. You need to do all the exercises in the shortest possible time. And improve this indicator from training to training.

They say that you will become a “real warrior” when you learn how to perform a complex less than 20 minutes. In this regard, there are two opinions on the total duration of "300 Sparans":

1. Perform the complex for 4 months as Butler, striving to improve your results
2. Finish the complex as soon as you can complete it in less than 20 minutes

Here, decide for yourself.

As for the dumbbell weight for the home version. There are no clear recommendations. Butler's barbell was 60kg and the kettlebell was 16. You can dance around that. But it will be difficult without preparation to do 50 repetitions of a deadlift with such a weight. So I would recommend a dumbbell weight of about 10-14 kg each.

I remind you that here and below I give the name of the exercises on English language. At first, this may seem inconvenient. But I highly recommend getting used to this approach. There is a section for your convenience. You can also go to any exercise using the link from this page.

Well, now directly the training program "300 Spartans":

300 Spartans training

Instruction:
Record the time. Do the exercises in the order given and for the number of repetitions given. Rest when necessary (within a single exercise or between them). The main goal is to complete all 300 repetitions in all exercises as quickly as possible. When done, write down total time workout. On next workout try to improve this result.

Original version

• - 25 repetitions
• (60 kg) - 50 reps
• - 50 repetitions
• (60 cm) - 50 reps
• - 50 repetitions

Do 300 Spartan training. Three hundred reps, madness and muscle

All the actors of the film "300 Spartans" went through this hellish training and received great shape.

All the actors of the film "300 Spartans" went through this hellish training and got in great shape. "Workout 300" - under this name this workout is known in the world of fitness. It consists of 300 lifts in one session, including 50 deadlifts and 50 pull-ups. If you want to be like Tsar Leonid - try to go through them all and not break.

CRAZYCOACH

“It was terrible!”, - this is how the actor Gerard Butler, who plays the role of Tsar Leonidas, spoke about the “workout 300”. This workout was developed specifically for the movie "300 Spartans" by fitness trainer Mark Twight, a former mountaineer and owner of the gym chain GymJones.

Twight's task was to get the entire cast in perfect shape in four months. Twight is a man with a specific humor and a real hardcore in terms of physical training. In the 80s, he wore a mohawk and made desperate ascents of mountain peaks in the Himalayas, Canada and Alaska. In the "zero" Twight opened his own fitness room, which he named after Jim Jones, the infamous leader of the People's Temple sect. In 1978, 909 members of the sect, including Jones himself, committed ritual suicide in the jungles of Guyana.

"Transform or die!" - something like this can describe the philosophy of coach Twight. Another 300 cast member, Andrew Plevin, recalled, "When Mark rolled the Workout 300 in front of us, we all felt like he had just killed our beloved pets."

However, all the actors had to go through this training. When "300 Spartans" came out on the screens - the audience was amazed by their perfect shape. The film has become a cult hit among bodybuilders and football fans.

TRAINING

"Workout 300" consists of 300 repetitions of different movements. Mark Twight deliberately fitted the sum of repetitions to the title of the film.

Exercises should be done in the style of a circuit training, trying to reduce rest time or do without it. Everyone has to try to complete the "workout 300" for more than a short time.

The workout consists of: 25 pullups ( wide grip), 50 reps of deadlifts, 50 push-ups, 50 box jumps, 50 prone press leg raises, 50 bench or dumbbell snatches (25 reps each arm), and 25 final pull-ups (wide grip).

Deadlift weights - 60 kg, jump box height - 60 cm, dumbbell weight - 16 kg. Pull-ups need to be performed in a strict classic style - without the swinging-kipping characteristic of CrossFit.

DETAILS

Do a Workout 300 at least once a week - trying to get it done faster. Actors from the movie "300" at the final stage of training performed training three times a week, alternating it with cardio days - running and fencing.

Prior to filming, Gerard Butler performed the Workout 300 in approximately 19 minutes. best time- Approximately 10 minutes for the whole complex.

Do not attempt the workout if you are a beginner. Master correct technique deadlift. Start with smaller weights.

RESULTS

A workout that combines strength lifting and intense cardio work will help build strength and reduce excess weight. You'll get lean, lean muscles, a toned cardiovascular system, and explosive reflexes, says Mark Twight.

Interestingly, at the end of filming "300" Gerard Butler admitted in an interview that he could no longer see the barbell. In later films, Butler was no longer able to achieve such a perfect physical form.

source: " Soviet sport»

Not even Khabib. Fight Nurmagomedov - Ferguson on the verge of failure "Soviet Sport" about a new turn in the history of the fight between Russian Khabib Nurmagomedov and American Tony Ferguson. 29.03.2020 16:00 MMA Usachev Vladislav

Why didn't Fetisov offer US state corporations to finance the NHL? Vyacheslav Fetisov is an outstanding hockey player. In the history of the world, of the defenders, only Bobby Orr could compare with him. 04/02/2020 18:30 Hockey Slavin Vitaly

The Olympics will be postponed Khabib will pass without spectators In the section "While you were sleeping" we talk about the most interesting thing that has happened in the world of sports since yesterday evening. 03/24/2020 07:00 MMA Dmitry Kuznetsov

"To get a tattoo is more painful than Semin's training." Smolov - from Vigo The Russian striker moved to the Spanish club in the winter of 2020. 04/04/2020 00:56 Football Sergeev Ivan

Finish the season, negotiate with the players to cut salaries. Results of the meeting of the RPL Following the videoconference between UEFA and the RFU, held on April 1, it was the turn to discuss the pressing problems of the RPL clubs. 04/03/2020 17:00 Football Zibrak Artem

IN Ancient Greece sports and strong body was an integral extension of the mighty mind. The theory of a healthy mind, which was only in healthy body, played essential role in the life of the Greeks and Romans. The highest nobility constantly argued with the one whose mind is the sharpest and whose body is the most beautiful.

In Athens, there were three institutes that taught not only philosophy and science, but also physical culture. The Lyceum was founded by Plato, and the Academy by his no less great student, Aristotle. Plato often said that power training able to cure any ailment, and as soon as the child began to walk, he should have been introduced to physical education.

The word "GYM" comes from the Greek word "gymnasium", and the latter was formed from the word "gymnos", which translates as "naked". These gymnasiums were very interesting place, in which men trained exclusively naked, and there was no place for women there.

It was the ancient Greeks who created such a concept as “areté”, which characterizes the highest peak of the mental and bodily development of a person. For only the sacred harmony of soul and body will allow you to fully comprehend the secrets of the universe and enjoy a happy life.

We already wrote about what we ate, it's time to talk about what nutritional principles the athletes followed.

In 460 BC. e. classical champion Olympic Games Dromeus developed a meat diet that became very popular with his fellow athletes.

It was very similar to modern diets for speed dial muscle mass. For 10 days, you need to eat high-quality protein foods and vegetables that do not contain starch. No alcohol, strict regimen, hardcore training and no self-pity and mercy.

Strength training was combined with endurance and flexibility exercises. Particular attention was paid to martial arts, with the help of which courageous and strong warriors were raised from the boys of Sparta.

When actor Gerard Butler was preparing for the filming of 300, he trained for several months on a program that was based on the principle of cyclic training according to the CrossFit system. It consisted of three cycles and three hundred repetitions, while performing them it was impossible to take a break. Butler performed one cycle in 19 minutes. The program increases muscle strength and works out the relief due to the high intensity of the exercises.

Now you know what you'll be doing tonight.

"Program 300 Spartans"

1. Pull-ups with a wide grip - 25 times;
2. Deadlift (50 kg) - 50 times;
3. Push-ups - 50 times.
4. Jump on the jump box 60 cm - 50 times;
5. Lying leg raise - 50 times;
6. Kettlebell lifting (16 kg) with a push up - 25 repetitions for each hand;
7. Pull-ups with a wide grip - 25 times;

"Star" trainer Mark Twight promises that by exercising three times a week, after 4 months an impressive result will be visible.

All the actors of the film "300 Spartans" went through this hellish training and got in great shape. "Workout 300" - under this name this workout is known in the world of fitness. It consists of 300 lifts in one session, including 50 deadlifts and 50 pull-ups. If you want to be like Tsar Leonid - try to go through them all and not break.

CRAZY COACH

“It was terrible!” - this is how the actor Gerard Butler, who played the role of Tsar Leonidas, spoke about the “workout 300”. This workout was developed specifically for the movie "300 Spartans" by fitness trainer Mark Twight, a former mountaineer and owner of the Gym Jones gym chain.

Twight's goal was to get the entire cast in perfect shape in four months. Twight is a man with a specific sense of humor and a real hardcore in terms of physical training. In the 80s, he wore a Mohawk and made desperate climbs to mountain peaks in the Himalayas, Canada and Alaska. In the "zero" Twight opened his own fitness room, which he named after Jim Jones, the infamous leader of the People's Temple sect. In 1978, 909 members of the sect, including Jones himself, committed ritual suicide in the jungles of Guyana.

"Transform or die!" - something like this can describe the philosophy of coach Twight. Another 300 actor, Andrew Plevin, recalled, "When Mark rolled the Workout 300 in front of us, we all felt like he had just killed our beloved pets."

However, all the actors had to go through this training. When "300 Spartans" was released, the audience was amazed at their perfect shape. The film has become a cult hit among bodybuilders and football fans.

"Workout 300" consists of 300 repetitions of different movements. Mark Twight deliberately adjusted the amount of repetitions to fit the film's title.

Exercises should be done in the style of a circuit training, trying to reduce rest time or do without it at all. Each time you need to try to complete the "workout 300" in a shorter time.

Workout consists of: 25 pull-ups (wide grip), 50 deadlift reps, 50 push-ups, 50 box jumps, 50 prone leg raises, 50 kettlebell or dumbbell snatches (25 reps each arm) and 25 final pull-ups (wide grip).

The weight of the bar on the deadlift is 60 kg, the height of the box for jumping is 60 cm, the weight of the dumbbell on the take is 16 kg. Pull-ups must be performed in a strict classical style - without the swinging-kipping characteristic of CrossFit.

Do a "workout 300" at least once a week - trying to do it faster. The actors from the movie "300" at the final stage of training performed training three times a week, alternating it with cardio days - running and fencing.

Before filming began, Gerard Butler did a workout 300 in about 19 minutes. An online challenge, in which athletes around the world competed in the speed of this workout, revealed another best time - about 10 minutes for the entire complex.

Don't try to do the workout if you are a beginner. Learn proper deadlift technique. Start with smaller weights.

RESULTS

A workout that combines strength lifting and intense cardio work will help you build strength and lose weight. You will get relief dry muscles, trained cardiovascular system and explosive reflexes, says Mark Twight.

Interestingly, at the end of filming "300" Gerard Butler admitted in an interview that he could no longer see the barbell. In later films, Butler was no longer able to achieve such a perfect physical form.