Captain Mike's 300-Rep Workout Challenge! Try It Today!
Okay boys and girls, the concept is pretty simple. Following the lead from the recent hit movie with the same name, my 300-Rep Workout Challenge dares you to complete 300 reps in as FEW sets as possible (range of 6 to 12 sets).
Choice of exercises are limited to functional, multi-muscle movements that are close-chained (IE: push up, squat - see list below), and they should eventually take your breath away. Below is a list of possible exercises. You can add your own, just be sure to follow established guidelines.
Add all repetitions from all sets to arrive at your rep total. Take as much rest as necessary, but do as few sets as possible to get the job done. This translates into high repetition, light weight (or sometimes pure body weight) sets. A good starting point would be 12 sets of 25 reps. You can repeat any exercise as often as you wish (or not at all) within each sequence.
A word of caution is called for. During all exercise maintain good form and don't allow bad habits or sloppiness to enter into your routine. If this happens, it's time to stop the set. For a really safe and effective way to complete 300 reps, please click here: firefighters | non-firefighters
LIST OF POSSIBLE EXERCISE CHOICES*
Classic or Modifed Push Ups
Hindu Push Up
Standing Barbell or Dumbbell Press
Standing Barbell or Dumbbell Push Press
Pull Up or Chin Up
Parallell Bar Dips
Any Variation of Squat
Any Variatoin of Dead Lift
Step Ups or Stepping
Rear / Forward Lunge
Side Lunge
Squat Thrust
Dumbbell Swing
Kettlebell Swing
Kettlebell Push Press
Kettlebell Jerk
Kettlebell Snatch
*If substituting exercises, be sure to follow established protocol:
1. Use multi-muscle, multi-jointed movements
2. Make a full body effort, no isolation of muscle
3. Master perfect form before extending sets
4. Use light weight or low resistance levels
5. Make high reps per set your ultimate goal
6. Rest as long as necessary between sets
7. Do as FEW sets as possible to reach 300 reps
8. Work towards the ultimate goal of 6 sets of 50
PROGRAM GOALS
Your goal should be to complete 300 reps even if it takes more than 12 sets. Treat as a mini-marathon and pace yourself throughout, keeping resistance light. This cannot be overemphasized. As you progress, reduce sets (increase reps per set) as you make your way to the ultimate goal of 6 sets of 50 reps.
Be sure to time and record all workouts on your way to 300 reps in 6 sets. Don't be afraid to repeat this workout as often as you can (up to five times weekly) for optimal results. Rep totals do not have to be even across the board, max out and work each set for all it's worth.
DISCLAIMER: This type of training is designed specifically for those who are conditioned and experienced enough to handle it. Before proceeding, be sure you get clearance from your physician to engange in high intensity exercise. If at any time during the workout you feel short of breath or can't breathe, stop and seek medical attention. Always warm up before beginning with some light cardio or stretching, and work with low resistance on all high rep sets.
MICHAEL STEFANO is the creator and author of the Firefighter's
Workout (Harper Collins 2000). Mr. Stefano is a health
and fitness writer, contributor to eDiets, eFitness, and Firehouse.Com.
Michael's articles have appeared on AOL, MSN, and Yahoo! His workouts have been featured in magazine and
newspapers from around the country, as well as in numerous
network and cable TV segments. He also offers an online
version of his custom program, via a comprehensive
22-point fitness
profile.
Okay boys and girls, the concept is pretty simple. Following the lead from the recent hit movie with the same name, my 300-Rep Workout Challenge dares you to complete 300 reps in as FEW sets as possible (range of 6 to 12 sets).
