Sunday, 28 June 2009


There are a lot of "300" inspired workouts floating around at the moment, this is the basic version of the one Ive been using for the last two months or so and Ive had some really good results with.
By using natural body weight conditioning exercises and a unique, non-stop superset concept, 300 workout's unleash your natural growth hormones and jump start your metabolism and as a result help increase fat burning.
Ive made good strenght/conditioning gains and even improved my flexibility by using full range of motion exercises.

This is the basic version of the workout that Ive been doing. I started with this one for my first 3 weeks or so. I wasnt getting to roll as often as Id like then so was doing the workout 3 times a week.
Remember there are no "one size fits all" workouts out there. We need to be constantly assessing ourselves in 3 aspects: technique, physical conditioning and mental prep.
As this article is based on conditioning thats what we will address. As I said we need to be constantly assessing ourselves, do you find yourself gassing in training, lacking flexibility or getting out muscled all the time and by guys your weight or lighter. There are some guide-lines for basic strength requirements for jiu-jitsu, which Ill put up in another post.
It's important to remeber that jiu-jitsu is technique based but when we are talking competition jiu-jitsu attributes become more important but you should never be trying to out muscle opponents as there is always someone stronger, however as a competitor one still needs a base level of strength and conditioning.
This workout is an excellent one in that it hits these requirements really quickly and requires very little time and needs no equipment other than somewhere to do pull ups.

The workout consists of 5 pairs of exercises done back to back in a super-set fashion until you have done 30 reps of each in good form! Each workout you try to improve your time (once you are doing all the reps correctly that is).

Basic 300:

1a) push ups
1b) chin ups

2a) full range of motion, flat footed squats
2b) slow full range janda sit ups

3a) hindu push ups
3b) body-weight rows (i loop my jiu-jitsu belt over my pull up bar for these=good grip work at same time)

4a) wide stance, toes out full squats
4b) slow full range twisting crunch (left and then right = 1 rep)

5a) sprinter lunge (left and right = 1 rep)
5b) basic burpee (full squat palms to floor between your legs, jump feet to push up position then jump back to bottom squat position and then stand up)

Time yourself, keep form very strict on all exercises, and try to improve your time. I managed to get my intermediate version done on Friday in 25 minutes, which i was stoked with as Ive improved my time a lot since I started.
Let me know if you have any questions. Enjoy and train hard and smart!

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