Scott & Knee Training

At the start of the movie 300, Gerard Butler left many wondering how did he get those six-pack abs? Could I ever look that toned? The training regimen used was called the 300 workout. It’s a workout that has no air conditioning, no mirrors, and no place comfortable to sit and hide. The moment you start the workout its a true war that needs to be won. Fight on and the pain will burn, rest a little and the pain drags on. Theirs no other way to do this program than attack it head on. Its not for the faint-hearted, nor the out-of-shape. The 300 Workout is a fitness test or a finale to months of training.Client have usually weight lifted and trained with tools such as medicine balls and Kettlebells (cast iron weights with handles). It’s daunting plan and one that I used for my 2008 Scott Training, it includes these weight-training moves: 25 pull-ups, 50 deadlifts at 60 Kg, 50 push-ups, 50 box jumps with a 24-inch box 50 “floor wipers” (a core and shoulders exercise at 65 Kg), 50 “clean and press” at 16 Kg (a kettlebell-lifting exercise) and 25 more pull-ups — for a total of 300 reps There’s no rest between movements and the score is based on total time.

As most of you know the Scott is fast approaching, yet I’m just starting rehab following a major knee injury. Time isn’t on my side, but, I need to be fit just in case I can make it to the start line.

So I’ve modified my 300 program to one that I can just about manage;

• 25 45 degree pull-ups (hang of a barbell on the squat rack)
• 50 deadlifts with a 20 Kg barbell
• 50 push-ups
• 50 box step up with a 24-inch box (making sure I maintain knee alignment)
• 90 second plank
• 50 “clean and press” 20 Kg barbell
• 25 more pull-ups – I know its not 300 reps due to the plank but I’ll add something better in as soon as I’m able. The aim of the game is obviously to maintain/improve my fitness levels while my knee returns to full function. Hopefully as I gain flexibility and strength I aim to return to the standard program and push myself to be ready for the start line on the 24th Oct 2009.

First go today 15/09/2009 – 26 minutes 46 seconds, not great but remember I can’t really walk.