In lieu of today’s HUGE game between MSU and U of M I decided to take advantage of my team spirit and try the Spartan 300 workout! This workout was designed by MSU’s strength and conditioning coach Ken Mannie who is an expert in his field and brings almost 40 years of experience working with thousands of high level athletes!
Before embarking on this workout please take into consideration that this program was designed for a high level athlete who has a strength and conditioning base that will allow them to recover from the severe muscle and glycogen breakdown along with the high intensity cardio-respiratory and metabolic demand this will place on your body! A workout such as this should only be used once or twice a week at most, but used correctly it can dramatically improve your level of fitness and is a really challenging and fun program to try!
Okay here is the breakdown of the way that my training partner for the day, Jen Domagalski and I started and completed this workout. Every exercise is completed when your 15 repetitions are done. If you have to stop and rest before finishing that is acceptable, but pick weights that allow you to complete the 15 repetitions. Jen’s weights were a little different than mine, obviously, but any women who may feel that strength training is not for them should seriously reconsider as it’s truly the only way to build that sleak, lean, and sexy body that you see in all the fitness magazines. Hours upon hours of cardio without weight training WILL NOT get you there!…………this is not for the faint of heart, proceed at your own risk!
Cardio: 3.0 miles in 26 minutes 30 seconds so just under a 9:00 minute mile pace; 583 K/Cals burned
Stretching: 5 minute Dynamic Warm-Up/Foundation Exercises
Front Goblet Squats: 1 x 45 x 15 (Sets x Weight x Reps)
Dead Lifts: 1 x 180 x 15
Leg Press: 1x 270 x 15
Romanian Dead Lifts: 1 x 180 x 15
Bodyweight Squats: 1 x 15
Bodyweight Lunges: 1 x 15
Dumbell Incline: 1 x 55 x 15
Dumbell Bent Over Rows: 1 x 45 x 20
Seated Dumbell Military Press: 1 x 45 x 15
Dumbell Upright Rows: 1 x 30 x 15
Dumbell Flat Bench: 1 x 55 x 15
Lat Pulldowns: 1 x 50 x 15
Standing Dumbell Military Press: 1 x 30 x 15
Hammer Horizontal Rows: 1 x 180 x 15
Hammer Flat Chest Press: 1 x 110 x 15
Hammer High Rows: 1 x 90 x 15
Chin Ups: 1 x 15
Dips: 1 x 20
Core V-Ups: 1 x 15
Bosu/Swiss Ball Push Ups: 1 x 20
Being that this was the first time I’ve tried this program, my weights on some exercises were a little low as I was concentrating on performing the movements with perfect form and wanted to make sure that all 15 reps were completed the first try. The goal here is to pick a weight that is very challenging from the 10th to 15th repetition with the 15th rep being very difficult to finish. That would add a larger hypertrophy aspect to the metabolic demand this is placing on the body.
As most of you know I ALWAYS track every workout with my heart rate monitor and have the results from this workout!
Time: 1 hour and 25 minutes from the start of the cardio portion to the last rep of Bosu/Swiss Ball Push-Ups.
Heart Rate: Maximum-182 bpm (95%); Average-149 bpm (78%)
Calories Burned: 1,632
As you can see from the results this was INTENSE! A great workout and two hours later as I’m writing this, my EPOC (Excess Post-Oxygen Comsumption) is flying high! Please e-mail me with any questions you have about this and if you think your up to the challenge give it a try, I’m positive you’ll feel like a SPARTAN!——–> R-Squared