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1 of 12 07/02/2012 02:03 AM

moviesonline. "To support fight preparation the training emphasized athleticism by combining compound movements.gymjones. Each 07/02/2012 02:03 AM .html) Part of the Warner Bros press kit reads.moviesonline. with a 50-50 split between accuracy and utter disclaimer (/knowledge /article/1/) private (/knowledge /article/2/) philosophy (/knowledge /article/4/) clarity (/knowledge /article/31/) "300" (/knowledge 2 of 12 "300" The So-Called Program BY MARK TWIGHT Buzz about the movie "300" increases in volume as its release date approaches.Gym Jones / Knowledge (http://www. lifting.medicine balls. rings . Primitive tools . There's a decent introduction to the project here: http://www. The following explanation should help to rectify the more erroneous ideas about what actually happened.were used instead of machines. and throwing. Since it was a Hollywood gig assumptions are made about the preparation. Because we were responsible for the fitness and appearance of the barely-clothed protagonists we are fielding calls regarding the training undertaken by cast and stunt /movienews_11337. Kettlebells.

The typical interviewer wants to know about the "magic" workout the cast did to make them look so good. We took the 3 of 12 07/02/2012 02:03 AM . Gerry Butler commented that. Vincent Regan pulling 295# blindfolded The first misconception is that we used a bodybuilding-type program of progressive overload and over-feeding with the goal of making the guys look huge. One individual did we some days ." Many observers got hung up on the penalty part. Some were disappointed to learn that hard work is magic.Gym Jones / Knowledge http://www." This sort of training seems perfectly normal to us but others find both the work and our language unusual. there's a job and it's got to be done. or the fact that one penalty session was called "Loser's Redemption". "the first time anyone ever told me I was 'fat' was after I got this part. with a penalty-reward system tied to performance and results posted daily for all to see. "You call people 'losers'? That's /article/3/) 300 opinions (/knowledge /article/36/) hard work (/knowledge /article/37/) walk it (/knowledge /article/51/) should i? (/knowledge /article/43/) why (/knowledge /article/21/) talent (/knowledge /article/26/) will and suffering (/knowledge /article/23/) attitude (/knowledge /article/25/) session was competitive." And the answer is that we're not here to make friends.that the actors would work so hard. while others marveled .gymjones.

of course." a unified force whose 4 of 12 07/02/2012 02:03 AM . which eventually led them to trust one another. in the wild. resisted while others took to the process with unusual zeal. Andrew Pleavin in the midst of a Man-Maker and Knees-to-Elbows countdown session Our general approach and attitude. to break them. barely. to cause a stress-reaction. the movements and activities were new to many. Because fight training and conditioning and eating took place in the same facility . Dietary slip-ups were noted. to make them look bad in front of each other. Our goal.the actors and the stunt crew did everything under the watchful eyes of everyone testimonials (/knowledge /article/10/) testimonial "300" (/knowledge /article/22/) twitching (/knowledge /article/15/) warning (/knowledge /article/18/) tnstaafl (/knowledge /article/44/) coach or trainer? (/knowledge /article/53/) opposite route of calorie restriction to make them look like they lived off the land. outlined by director Zack Snyder was to "turn them into a gang. nods given when a particularly hard effort put forth. all sinewy and ripped. Trust made them willing to go all the way to the edge in each other's company because that's what the film was about: laying it on the line.essentially in the same room .Gym Jones / Knowledge http://www. The diet was adequate to fuel effort and recovery. and general awe expressed when complex choreography was executed without flaw. And we prescribed random physical challenges to keep them off balance. Some. to ensure they never knew what was coming.

gymjones. "Some of us wake up. others roll over .Gym Jones / Knowledge http://www." (PIL) Zack fighting through a workout called "Louder Than 11" 5 of 12 07/02/2012 02:03 AM . training with us 3-5 days a week. On those days cast and crew arrived in the gym at 8:30am to find Zack's workout already posted on the whiteboard... Zack helped by charging the cannons himself. Knowing he got up and had already earned his calories for the day spurred them to higher levels of effort. The first step of any such project is to earn the respect and belief of the trust and belief in one another would be obvious on the screen.

part coach. part corruptor. wished he had never been born. our own fitness improved along with the men we trained. We led by example and despite some overuse injuries. and part punisher. choreography and execution led by Damon Caro and Chad Stahelski. Logan Hood and I were part team-builder. five days a week for four months. In one interview Gerry Butler summed up his experience with us when he said. To achieve the objectives we adopted the following mission statement: appearance is a consequence of fitness and this ideal guided our work." 6 of 12 07/02/2012 02:03 AM .and even more than And dragging the big tire The cast and stunt crew also had to be fit and athletic enough to handle the fight training.gymjones. "Pretty much anything Mark Twight offered up was so difficult in the kind of way where you wish you had never been born . which are to be expected since we were in the gym 10-12 hours a day. My assistant.Gym Jones / Knowledge http://www.

What Mark brought to the project was functional strength. and the positive result means the artificial training was highly transferable.the pressure turned some rough raw material into real gems.anyone who fell off the bus over the weekend got smashed in the gym on Monday .. not just sculpted biceps or ripped abs. A different objective would be achieved by different means." says Caro." In this case. he and his wife live with 7 or 8 rescued racing greyhounds To ensure that the guys would last for the entire project we addressed recovery as well as hard work in our process: we had a massage therapist on-site every day and a kinesiologist visited twice per week to treat anyone ailing. stamina. "functional" means fitness appropriate to the task. "With fight choreography. And this is apparent on the big screen. Our work had the unintended consequence of keeping the stunt crew healthy.Gym Jones / Knowledge http://www. In our work the task drives the MFT with Robert Maillet who played the Uber Immortal . you only have a certain amount of time for physical training because it sometimes doesn't mesh with the functional application. The method was sometimes harsh . 7 of 12 07/02/2012 02:03 AM . and overall focus. "It was a tremendous help as far as injury prevention.gymjones. The methods we used were right for this job.

one of the Montreal stunt crew. He worked hard and paid attention. We supervised every test.gymjones. "300" is a one-time test. The second misconception surrounds the idea of the Spartan workout. This workout was a crucible that some passed through and others still have hanging over them.Gym Jones / Knowledge http://www.something we encouraged . an invitation-only challenge undertaken by those deemed ready for it. "300" 25x Pull-up + 50x Deadlift @ 135# + 50x Push-up + 8 of 12 07/02/2012 02:03 AM . evaluated each rep for quality and only counted those that achieved our standards for form and range of Mathieu.was enough to make some guys fear it to the degree that performance was compromised. Like many workouts "300" is not hard once you've done it but the apprehension built up ahead of it . This constitutes about 50% of the cast and stunt crew. aka "300". By the end of our four-month project 17 people had done the workout (Logan and I were two of them). how frequently it was done or who actually finished it.

another Montreal stuntman. and part of the Fast Motion crew (with Mathieu and Yan) As for the training done on a regular basis there were no consistent. The Spartans were trained to be the 9 of 12 07/02/2012 02:03 AM ." He drew the connection between the physical and the psychological when he said. for the mindset of King Leonidas. Butler commented that my idea of a workout is to "go until you are actually in fear of your life and then go further. The point was to improve fitness and facility across a variety of movements and through the three-dimensional range-of-motion required by the fighting. structured 50x Box Jump @ 24" box + 50x Floor Wiper @ 135# (one-count) + 50x KB Clean and Press @ 36# (KB must touch floor between reps) + 25x Pull-up 300 reps total Stephane. "It was preparation. too. Then.Gym Jones / Knowledge http://www.gymjones. We did this by constantly changing the challenges. very few ever repeated a workout during the four-month voyage. you do more. In fact. and focusing on athleticism to build a balanced foundation of general physical capacity.

and who controlled what they put in their mouths. the Spartans. who paid attention. 10 of 12 07/02/2012 02:03 AM . rowed 500m in 1:25. Andrew Pleavin trained with us for just five weeks.gymjones. and took his deadlift from less than bodyweight (205) to more than double-bodyweight (355). and he finished "300" in 18:11. In the end Vincent Regan shed 40 pounds in eight weeks. Some of the stunt crew experienced similar changes.Gym Jones / Knowledge http://www. I suppose.higher. and why be bashful about being the best? most cases . He could pull 85% of 1RM blindfolded and recite Shakespeare in the midst of the toughest training session. Even the ones who were relatively fit when they showed up increased their overall fitness by having weaknesses exposed and prodded. know who we are so completely that there's no way an outsider can understand.6 and 5000m in 18:12. this is more or less the way we described and prescribed the training for this project: the physical difficulties prepared the mind for the role. We reinforced those who started with their own self-discipline but we could not give discipline to anyone who didn't already have it." And. He increased his maximum number of pull-ups from 6 to best. Did it work? It worked for those who did the work. and their work capacity was .

it's better to die on your feet than live on your knees http://www. The workouts described there are not a recommendation. Yes. and to have taught an ideal to some of the younger stunt crew. and actors to stunt crew.gymjones. and in this case some of them were very good humans indeed.Gym Jones / Knowledge Zack with the Stunt Team shirt . You make your own bed. and it's make-believe. and to work This was an absolutely incredible experience and one I don't think could be repeated. it would be difficult to reassemble such talent. What you see is a tool we used to do a job. From writers to director. I learned as much as I taught. it's the movie industry. the willingness to work hard. and this is not a program. If you decide to do any of the workouts take responsibility for your decisions and for the load you use. but the energy and effort behind it is human. dedication to craft. There are many tools in the box. The Gym Jones shirt for the movie.. long hours when necessary. earned by a chosen few To see descriptions of what the cast and stunt crew of "300" were subjected to during filming search the calendar in the Schedule section.. Be 11 of 12 07/02/2012 02:03 AM . I am happy to have had an influence.

read the essay about Quality (/knowledge/article/20/) because the notion of full ROM affects the quality of any movement.Gym Jones / Knowledge willing to lie in copyright © 2011 gym jones · all rights reserved · privacy (/privacy/) | terms (/terms/) | contact (/contact/) 12 of 12 07/02/2012 02:03 AM . Read next article (/knowledge/article/36/) online memberships (/memberships/) / the gym (/gym/) / of note (/of-note/) / gallery (/gallery/) / training (/training/) / knowledge (/knowledge/) / seminars (/seminars/) / calendar (/calendar/) / shop (http://shop. Finally. and we don't count short-stroked reps no matter how fast they get done. Even if you're a Hollywood star.

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