For some years now, the trend of practicing extreme sports has been implemented, with competitions that require great physical demand and that, as is evident, require specific training to be able to enjoy the competition to the fullest.
One of the most famous activities is the Spartan Race , which consists of an obstacle course in the purest Spartan training style.
For those who do not know this type of discipline, it is quite similar to the typical North American films that show their soldiers going through hard circuits. Not surprisingly, in the Spartan Race obstacles as severe as passing over high walls , dragging huge wheels , crossing deep mudflats or going under barbed wire are overcome .
There are three different modalities, depending on the level of the participant:
- the ” Sprint ” is the shortest, with a route of 5 km and 15 obstacles.
- the “ Super ” of 13 km and 21 obstacles.
- the ” Beast “, the hardest of them, with 20 km of travel and 26 obstacles.
4 week spartan training
As you can see, the tests to pass are extremely complex , so we have to prepare thoroughly to be able to complete the race.
The training that we are going to see next is focused on being able to overcome obstacles without problems, but we must not forget to run , since it is one of the most important elements of this type of competition, and if we do not manage to have enough resistance to To run the kilometers of the test, it will be useless to be able to overcome the obstacles.
This four week training plan has been designed by subject matter specialist , Coach Andrew Read . It is designed to train four times a week, although on three of those days we will do a double session .
First week
Day 1
First block
- Crawling back and forth 10 meters + Brettzel position (5 breaths on each side).
- Move in Side Crawls 10 meters each side + Kettlebell Arm-Bar (5 repetitions on each side).
- Crab crawl back and forth for 10 meters + 60 seconds in plank position.
- Lateral Ape Walk (10 meters to each side) + Cossack Stretch 5 times with each leg.
- Shrimp Walk forward and backward for 10 meters + hip lift – 5 reps holding each rep for 5 seconds.
Second block
- Crawling back and forth 10 meters + 60 seconds in plank position.
- 3 sets of moving Side Crawls 10 meters each side + push-ups (as many as you can).
- 3 sets of crab crawling back and forth over 10 meters.
- 3 sets of lateral Ape Walk (10 meters to each side) + a Get Up with each arm.
- 3 sets of sled push along 20 meters + farmer’s walk.
Day 2
First session
- Heating:
- Squats facing the wall – 2 sets of 5 reps.
- Squats with body weight – 2 sets of 10 reps.
- Lunges Forward and Backward – 2 sets of 10 reps (each leg).
- Crawling back and forth (with your hands and balls of your feet) – 2 sets of 10 reps.
- Stretching for 5 or 10 minutes.
- 5 sets of:
- Push-ups doing the handstand (as many as we can).
- Weighted chin-ups – 5 reps.
- Hanging leg raises (as many as we can).
- 3 sets of:
- Push-ups (as many as we can).
- Dominated with supine grip (all we can).
- Hollow Hod for 60 seconds.
- Do the following circuit as many times as we can in 20 minutes:
- 10 Burpees.
- Sled push over 10 meters.
- Rope climb.
Second session
- Heating:
- Run moderately 1.2 km.
- Intervals doing 3 laps of:
- 200 meters of sprint + 200 meters at a moderate pace.
- 400 meters of sprint + 400 meters at a moderate pace.
- Back to the calm:
- Run moderately 1.2 km.
Day 3
First session
- Heating:
- Squats facing the wall – 2 sets of 5 reps.
- Squats with body weight – 2 sets of 10 reps.
- Lunges Forward and Backward – 2 sets of 10 reps (each leg).
- Crawling back and forth (with your hands and balls of your feet) – 2 sets of 10 reps.
- Stretching for 5 or 10 minutes.
- 3 sets of:
- Single Arm Deadlift – 2 sets of 5 reps.
- Goblet Squats – 2 sets of 5 reps.
- Squats:
- 1 set of 10 repetitions with 50% of 1RM.
- 2 sets of 5 reps with 70% of 1RM.
- 5 sets of 3 reps with 80% of 1RM.
- Step-Ups holding a Kettlebell in a Rack position – 10 reps with each leg.
- Sled push over 20 meters.
- One leg glute bridge – 5 reps with each leg.
- Single Leg Heel Raise – 20 reps with each leg.
- 4 rounds of the following circuit (we will perform the exercises for 30 seconds, resting 15 seconds between exercises and one minute between rounds):
- Push-ups.
- Snatch with Kettlebell with the left arm.
- Snatch with Kettlebell with the right arm.
- Burpees.
- Swing with the kettlebell with the left arm.
- Swing with the kettlebell with the right arm.
- Mountain Climbers.
- Swing with Kettlebell with both hands.
- Jump squats.
Second session
- Run moderately between 5 and 8 km.
Day 4
First session
- Warm-up, 5 sets of:
- Strides forward and backward for 10 meters.
- Crawling back and forth for 10 meters.
- Sled push over 10 meters.
- 5 sets, resting 3 minutes between sets, of:
- Deadlift – 10 reps.
- Rowing in rower – 500 meters.
- Burpees – 10 a minute for 10 minutes.
Second session
- Run moderately between 5 and 8 km on hilly terrain.
Get on with the most effective Spartan training
- Training for the Spartan race week 2.
- Training for the Spartan race week 3.
- Training for the Spartan race week 4.
References
- 4 Weeks to Get Spartan Race Ready. For BreakingMuscle [Reviewed October 2015].
