Gerard Butler: “Photoshoot? No-no. This is training! "

- It was just necessary. Every drop of sweat falling from the forehead, every kilogram lifted and every repetition squeezed through teeth will still be counted,- tells us about the experienced fitness nightmare Gerard Butler. - Putting on a battle helmet with a cloak and not thinking: "Damn it, I should have trained more!" - it was incredibly cool. I stood in front of the line of Spartans and felt like a real lion.

At the moment when Gerard Butler received an offer from the producers to play the role of Tsar Leonidas, he, in his own words, was almost in perfect shape.

- According to the original plan, Leonid was supposed to look much more puny, but I said: "Let me deal with my character myself!"

The military readiness to give his life for the sake of victory and the indomitable fighting spirit, brought up during four months of hellish training in its intensity, immediately made their own adjustments to the life of the actor and almost finished him off.

Who is in charge?

To achieve his goals, Gerard Butler turned to Mark Twight, a trainer and retired climber known worldwide for his violent obsession with training, for help. Mark always worked as if his life depended on it. It is quite difficult to blame the coach for such a thoughtless approach to their own health. Twight has always objected that it is much better to vomit all the contents from your stomach in training than to feel a fall from a kilometer height on sharp stones with your back or just lose to a more purposeful opponent.

To bring Gerard Butler's body into shape, Mark Twight created what he called the Spartan 300 Reps Complex, when in fact this miracle of fitness technique should have a more satanic name, something like Three Hundred Beelzebub! In addition to this circuit training from the underworld, the future Leonidas was daily subjected to a number of other, no less sadistic types of load: he turned over tires from trucks, tortured himself on gymnastic rings, ran over rough terrain, and so on. A similar regime was expected by most of Gerard Butler's partners in the film. One of them described his feelings while preparing for filming: "I felt like someone had just killed my beloved dog!" Whatever it means, the guy experienced the most powerful emotions.

Exactly five weeks before the first scenes, the noticeably stronger and leaner Butler hired another specialist in the field of physical torture in the name of beauty. His invaluable contribution to the actor's form was made by a bodybuilder from Venezuela named Franco Likastro, who added the last details to the masterpiece named Leonid. Of course, Lykastro also did not want to fall face down in the mud and tried his best - Gerard received another deadly portion of the load. “I wanted to look very strong on screen., - Butler made excuses. - How many times, in similar roles, have we seen actors catching up with pathos with a bulging belly or skinny hands, it is not clear how they are holding a heavy sword! The Spartans enjoyed the feeling of belonging to an elite military class, no one was as strong and courageous as they were. If no one trains as hard as you do, what's the point of being ashamed of being the best. Enjoy! Go and take what's yours! "

Well, all this work of body and spirit was not in vain. On the screen, Gerard Butler looked like a testosterone-packed discus thrower with a model abs, immense shoulders, column-like legs and the intimidating gaze of an angry king snarling furiously through the slits of his battle helmet. Undoubtedly, he was scary and cool, but these seconds of fame very soon had to be paid seriously.

In his spare time from training, Gerard Butler worked part-time in a car repair shop.

BODY WAY

Over the course of filming, training with Twight, pumping iron with Lykastro and practicing sword, shield and spear skills for hours, Gerard Butler surpassed every conceivable adaptation limit of his 37-year-old body.

As a result, every joint and muscle in his body ached unbearably throughout the shooting days and nights. In short, Butler was overtaken by overtraining - a condition in which physical stress surpasses the body's ability to restructure and does not allow its resources to work for recovery. Gerard's health deteriorated so much that after filming ended, he had to quit training as hard as he started it. Butler put off any physical activity for exactly eight months.

Losing muscle mass and inevitably swimming in fat, reflective Gerard blamed his own temperament and personality type. People of his warehouse are incredibly addicting natures, they are able to get stuck in any difficult situation for many years, be it work, collecting wooden elephants, sports or drugs. In the last one, Butler was by no means an angel. Of course, he did not carry syringes with prohibited contents to the shooting, but he has not yet been able to get rid of the old habit of smoking a pack a day. After taking care of his health after filming and clearly realizing that these cancer-bearing smoking sticks are no less deadly than the swords of the warriors of the elite guard of Xerxes, Butler even underwent psychotherapy to reduce stress. As a result, he quit smoking, and this was the first step towards his former form.

LESSONS

“The obsessive, blind, maximalist approach that I followed before filming was good only for Leonid himself - he knew that he had no future. But this method only works for very short periods of life. ", says Butler.

Today Gerard is in strict control of his lifestyle. After eight months of rest, he returned to the gym again. Now he works out four times a week, approaches fitness in a more balanced way. A lot and often starred in action, practically without understudies - for which he received the award of the World Organization of Stuntmen. And the experience gained in the "300 Spartans" helps him now, in particular, with regard to proper nutrition. He eats a lot of vegetables and chicken meat, hamburgers and other nonsense and forgot to think.

What is the result? Butler returned to his eight pack abs and a peaceful state of mind. What more could a real king want?

TRAINING "KING LEONID"

Start with the number 100 - do 4-6 different exercises for 10-25 repetitions. Gradually, from week to week, bring the total number of repetitions to 300. Do the exercises without rest, in a circle. 1-2 laps per workout is more than enough.

(25 repetitions)

Pull yourself up without letting your body sway.

Train 300 Spartans. Three hundred reps, madness and muscle

All the actors of the movie "300 Spartans" went through this hellish training and got in excellent shape. "Workout 300" - this workout is known by this name in the world of fitness. It consists of 300 lifts in one session, including 50 deadlifts and 50 pull-ups. Do you want to be like King Leonidas - try to go through them all and not break.

CRAZY TRAINER

"It was terrible!" This workout was developed especially for the movie "300" by fitness trainer Mark Twight, a former mountaineer and owner of the gym chain GymJones.

Twight's task was to bring the entire cast in perfect shape in four months. Twight is a person with a specific humor and a real hardcore in terms of physical training. In the 1980s, he wore a mohawk and made desperate ascents of mountain peaks in the Himalayas, Canada and Alaska. In the 2000s, Twight opened his fitness room, which he named after Jim Jones, the notorious leader of the Temple of the People sect. In 1978, 909 members of the sect, including Jones himself, committed a ritual suicide in the jungle of Guyana.

"Transform or Die!" - something like this can be described the philosophy of Coach Twight. Another actor of "300 Spartans", Andrew Plevin recalled: "When Mark rolled out the Workout 300 in front of us, we all felt as if he had just killed our beloved pets."

However, all the actors had to go through this workout. When "300 Spartans" was released on screens - the audience was amazed at their ideal form. The film became a cult hit among bodybuilders and football fans.

TRAINING

Workout 300 consists of 300 repetitions of different movements. Mark Twight specially tailored the replay count to match the title of the movie.

Exercises should be done in a circuit training style, trying to shorten the rest time or do without it at all. Everyone should try to complete workout 300 in a shorter time.

A workout consists of: 25 pull-ups (wide grip), 50 repetitions of deadlifts, 50 push-ups, 50 box jumps, 50 leg raises on the press from a prone position, 50 jerks from a dumbbell or dumbbell (25 reps with each hand) and 25 final pull-ups (wide grip).

The weight of the deadlift barbell is 60 kg, the height of the jumping box is 60 cm, the weight of the grab dumbbell is 16 kg. Pull-ups should be performed in a strict classic style - without swinging-kipping, typical for CrossFit.

DETAILS

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

Prior to filming, Gerard Butler completed Workout 300 in approximately 19 minutes. The Internet Challenge, in which athletes around the world competed in the speed of this workout, revealed another better time - about 10 minutes for the entire complex.

Try this workout if you are a beginner. Learn the correct deadlift technique. Start with smaller weights.

RESULTS

A workout that combines strength lifting and vigorous cardio can help build strength and lose weight. Get relief lean muscles, a trained cardiovascular system and explosive reflexes, says Mark Twight.

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

source: "Soviet sport"

There won't even be Khabib. Fight Nurmagomedov - Ferguson on the verge of collapse "Soviet Sport" about a new turn in the history of the fight between the Russian Khabib Nurmagomedov and the American Tony Ferguson. 03/29/2020 16:00 MMA Usachev Vladislav

Why did Fetisov not offer US state corporations to finance the NHL? Vyacheslav Fetisov is an outstanding hockey player. In world history, of defenders, perhaps Bobby Orr could match him. 04/02/2020 18:30 Hockey Slavin Vitaly

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

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

Finish the season, agree with the players on salary cuts. RPL meeting results Following the video conference between UEFA and RFU on April 1, it was the turn of the RPL clubs to discuss pressing issues. 04/03/2020 17:00 Football Zibrak Artem

Good afternoon friends!

Some time ago, I was struck by the idea, but how do actors train for filming in films. One of the films that interested me was the film "300 Spartans", tk. a large number of trained actors are involved. About this in our article.

I want to say right away that the training regime that was used to develop the physical form of the actors is not suitable for beginners, because it requires sufficient physical training. I think the actors were gradually being prepared for this training. What is the training program for 300 Spartans?

Training system

An interesting fact is that the place where the training was held had nothing to do with training in a classic gym. This is an ordinary room with no frills. Only floor, walls and "iron". There weren't even mirrors. Tires, weights, boxes, rods and dead weight were used as loads. The coach was a certain Mark Twight, a climber and author of a non-standard training system. It was under his strict guidance that the grueling and grueling trainings of the "Spartans" were carried out for 3 months. Not only physical, but also psychological.

Training program

Why are we talking about the number 300? This is due to the number of reps performed by actors with different weights. Of course, this amount was not used daily, but at the end of the final month of training, as an exam, which, by the way, not everyone passed.

1.7 consecutive exercises without pause

2. Pull-ups on the horizontal bar (25 reps)

3. Deadlift of a barbell weighing 65 kg (50 reps)

4. Push-ups from the floor (50 reps)

6. Flip the cargo tire (50 reps, 60 kg weight)

7. Press 16 kg kettlebell (25 reps for each arm)

8. Pull-ups on the horizontal bar (25 reps)

Total: 300 reps

At the very beginning, the physical training of the actors was so different that some had to lose up to 20 kg of excess weight.

How do Spartans train?

The intensity of training could vary and depended on the degree of preparedness of the person. But the main mode (5 days a week for 2 hours) looked like this:

• High intensity days
• Power (anaerobic) days
• Low-intensity days (general exercise)
• Interval cardio workouts

In addition, a significant part of the time was devoted to fighting and wrestling techniques (5 days a week for 2 hours).

Cautions for beginners

Without prior physical training, do not even think about using this kind of training. Your body must gradually gain physical shape in order to withstand such stress. First of all, the muscles, heart and kidneys are under enormous stress. From this we can conclude that this is far from for beginners.

Seek the advice of a professional trainer before starting your exercise. It is very important at the initial stage to understand the technique of performing strength and aerobic exercises.

Prospects for 300 Spartans

Nowadays, it has become fashionable to use non-standard or forgotten methods as training. For example, kettlebells or car tires. I think that the slightly corrected system of "300 Spartans" will also find its place in modern fitness programs.

At 35, I would have done 300 times ... and even now I can do something ... A.S.

Train 300 Spartans. Three hundred reps, madness and muscle

All the actors of the movie "300 Spartans" went through this hellish training and got in excellent shape. "Workout 300" - this workout is known by this name in the world of fitness. It consists of 300 lifts in one session, including 50 deadlifts and 50 pull-ups. Do you want to be like King Leonidas - try to go through them all and not break.

CRAZY TRAINER

"It was terrible!" This workout was developed especially for the movie "300" by fitness trainer Mark Twight, a former mountaineer and owner of the gym chain GymJones.

Twight's task was to bring the entire cast in perfect shape in four months. Twight is a person with a specific humor and a real hardcore in terms of physical training. In the 1980s, he wore a mohawk and made desperate ascents of mountain peaks in the Himalayas, Canada and Alaska. In the 2000s, Twight opened his fitness room, which he named after Jim Jones, the notorious leader of the Temple of the People sect. In 1978, 909 members of the sect, including Jones himself, committed a ritual suicide in the jungle of Guyana.

"Transform or Die!" - something like this can be described the philosophy of Coach Twight. Another actor of "300 Spartans", Andrew Plevin recalled: "When Mark rolled out the Workout 300 in front of us, we all felt as if he had just killed our beloved pets."

However, all the actors had to go through this workout. When "300 Spartans" was released on screens - the audience was amazed at their ideal form. The film became a cult hit among bodybuilders and football fans.

TRAINING

Workout 300 consists of 300 repetitions of different movements. Mark Twight specially tailored the replay count to match the title of the movie.

Exercises should be done in a circuit training style, trying to shorten the rest time or do without it at all. Everyone should try to complete workout 300 in a shorter time.

A workout consists of: 25 pull-ups (wide grip), 50 repetitions of deadlifts, 50 push-ups, 50 box jumps, 50 leg raises on the press from a prone position, 50 jerks from a dumbbell or dumbbell (25 reps with each hand) and 25 final pull-ups (wide grip).

The weight of the deadlift barbell is 60 kg, the height of the jumping box is 60 cm, the weight of the grab dumbbell is 16 kg. Pull-ups should be performed in a strict classic style - without swinging-kipping, typical for CrossFit.

DETAILS

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

Prior to filming, Gerard Butler completed Workout 300 in approximately 19 minutes. The Internet Challenge, in which athletes around the world competed in the speed of this workout, revealed another better time - about 10 minutes for the entire complex.

Try this workout if you are a beginner. Learn the correct deadlift technique. Start with smaller weights.

RESULTS

A workout that combines strength lifting and vigorous cardio can help build strength and lose weight. Get relief lean muscles, a trained cardiovascular system and explosive reflexes, says Mark Twight.

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

source: "Soviet sport"

There won't even be Khabib. Fight Nurmagomedov - Ferguson on the verge of collapse "Soviet Sport" about a new turn in the history of the fight between the Russian Khabib Nurmagomedov and the American Tony Ferguson. 03/29/2020 16:00 MMA Usachev Vladislav

Why did Fetisov not offer US state corporations to finance the NHL? Vyacheslav Fetisov is an outstanding hockey player. In world history, of defenders, perhaps Bobby Orr could match him. 04/02/2020 18:30 Hockey Slavin Vitaly

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

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

Finish the season, agree with the players on salary cuts. RPL meeting results Following the video conference between UEFA and RFU on April 1, it was the turn of the RPL clubs to discuss pressing issues. 04/03/2020 17:00 Football Zibrak Artem

All the actors of the movie "300 Spartans" went through this hellish training and got in excellent shape. "Workout 300" - this is the name of this workout 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 Leonidas - try to go through them all and not break.

CRAZY COACH

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

Twight's job was to get the entire cast in perfect shape in four months. Twight is a person with a specific humor and a real hardcore athlete in terms of physical training. In the 80s, he wore a mohawk and made desperate ascents to mountain peaks in the Himalayas, Canada and Alaska. In the 2000s, Twight opened his fitness room, which he named after Jim Jones, the notorious leader of the Temple of the Nations sect. In 1978, 909 members of the sect, including Jones himself, committed ritual suicide in the jungle of Guyana.

"Transform or Die!" - something like this can be described the philosophy of trainer Twight. Another actor from the 300 Spartans, Andrew Plevin, recalled: "When Mark rolled out the Workout 300 in front of us, we all felt as if he had just killed our favorite pets."

However, all the actors had to go through this workout. When "300 Spartans" was released on screens - the audience was amazed at their ideal form. The film has become a cult hit among bodybuilders and football fans.

Workout 300 consists of 300 repetitions of different movements. Mark Twight specially tailored the amount of replays under the title of the film.

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

The workout consists of: 25 pull-ups (wide grip), 50 deadlift repetitions, 50 push-ups, 50 box jumps, 50 leg raises on the press from a prone position, 50 jerks from the floor of a kettlebell or dumbbell (25 repetitions with each hand) and 25 final pull-ups (wide grip).

The weight of the barbell on the deadlift is 60 kg, the height of the jumping box is 60 cm, the weight of the dumbbell on the take is 16 kg. Pull-ups should be performed in a strict classic style - without the swing-kipping characteristic of CrossFit.

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

Prior to filming, Gerard Butler completed Workout 300 in approximately 19 minutes. The Internet Challenge, in which athletes around the world competed in the speed of this workout, revealed another better time - about 10 minutes for the entire complex.

Do not try the workout if you are a beginner. Learn the correct deadlift technique. Start with lighter weights.

RESULTS

A workout that combines strength lifting and vigorous cardio work can help build strength and lose weight. You will get lean lean muscles, a trained cardiovascular system and explosive reflexes, says Mark Twight.

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