300 Kettlebell Workout | BJJ Plymouth | 30 Days Free

The response from my last post about Kettlebell workouts for Jiu Jitsu was great. Today I want to sure another one of my favourite workouts and a kettlebell variation that will tax even the most seasoned athlete.

The 300 Workout is one of my all time favourite workouts. It was originally designed by Gym Jones as a challenge for the Actors in the movie ‘300’ once they had finished their physical preparations for the film. If you’ve seen the film you’ll know they are in top physical condition.

The Original 300 Workout
Here is the full workout. Be warned it is challenging and I would not recommend this for beginners.

25 Pullups
50 Deadlift, 60kg
50 Pushups
50 Box Jumps, 24 inch
50 Floor Wipers 60kg
50 One arm KB 16kg Clean & Jerk, (25 right arm, 25 left arm)
25 Pullups

There is no rest between exercises and, you can’t move from one exercise to the next with out first completing all the reps.

A good time for this is 15 minutes, but it can take a lot longer. As you can imagine it is quite physically and mentally demanding, this is one of the reason’s I like it.

DISCLAIMER. Before you practice anything I talk about please take time to learn the techniques correctly. To learn more about how to perform the exercise correctly I highly recommend getting Kettlebell Training for BJJ Programme but more on that later.

At the bottom of this article I’ll give you one of the best BJJ specific kettlebell resources on the market that will teach you how to perform the exercise correctly.

The Single Kettlebell 300 Workout.
Here is a kettlebell variation that works similar muscle groups. I would advise using the same weight on all the exercises, and start lighter than you think you need.

25 Pullups
50 Kettle Bell Swings
50 Pushups
50 Goblet Squats
50 Floor Wipers
50 One arm KB 16kg Clean & Jerk, (25 right arm, 25 left arm)
25 Pullups

If you don’t have access to a pull up bar you can substitute single arm row’s (25 per arm) for the pull ups.

Final Thoughts
Both of theses are great workouts that takes little time to perform and can greatly improve your conditioning for Jiu Jitsu. Remember, before attempting this work out make sure you can perform all the techniques correctly. Also start slowly, it is fine to choose a lighter weight or lower reps and work your way up to the full workouts

If you are interested in learning more about how to perform the exercises mentioned correctly and to learn specific workouts that will improve your Jiu Jitsu I can highly recommend Jason C. Brown’s Kettlebell Training for BJJ 2.0

It is an incredibly well put together Kettlebell training programme for BJJ. It covers all the basic techniques you need to know and gives you specific routines that to help improve specific areas of training such as Power & Strength, Grip Building, Guard, and much more.

For 30 Days FREE BJJ training in Plymouth call 01752 262233 or visit http://www.martialartsplymouth.co.uk/BJJPlymouth.html today!

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