4 week training for Spartan Race: week 2

You can review the training for the Spartan Race, week 1, since now we continue with the second week of this specific Spartan training plan to properly prepare for a Spartan Race , so we are going to know the routine of the second of the four weeks that this planning lasts.

We must remember that, although it is not reflected in the routines, it is also necessary to run on weekends, since one of the basic elements of this type of competition is the race.

Once this important point was highlighted, we went on to training, which is still four days a week, doing double sessions on three of the four days.

If you click on the names of the more complex exercises you can see an instructional video with the execution of the exercise.

Second week

Day 1

  • Warm up (first part), repeat two rounds of:
    • Kettlebell Arm-Bar – 5 reps on each side.
    • Towel Toe Touch – 10 reps.
    • Couch Stretch – 2 minutes on each leg.
    • Hip Flexor Stretch – 10 breaths with each leg.
    • Hip bridge – 5 sets of 5 breaths.
  • Warm-up (second part):
    • 3 rounds of:
      • Crawling back and forth for 10 meters + Pump Stretch (10 reps) + a Get Up with each arm.
    • 3 rounds of:
      • Slide 10 meters to each side + Upper Body Rolls (3 reps each side) + Windmills (3 reps each side).
  • Training:
    • 4 rounds of:
      • Double Kettlebell Press (for 30 seconds) + Overhead Hold (for 30 seconds).
    • 4 rounds of:
      • Squats with body weight holding 30 seconds in the lowest phase of the exercise.
    • Do a push-up every 10 seconds for 2 minutes, maintaining the tension of the exercise the rest of the time.

Kettlebell

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 – 2 sets of 10 reps.
    • Stretching for 5 or 10 minutes.
  • 5 rounds, increasing the weight of the pull-up ballast from last week, from:
    • Push-ups doing the handstand (as many as we can).
    • Weighted chin-ups – 5 reps.
    • Hanging leg raises (as many as we can).
  • 3 rounds, trying to increase the number of pull-ups, of:
    • Push-ups (as many as we can), we must choose a variant that does not allow us to exceed 10 repetitions per series.
    • Dominated with supine grip.
    • Hollow Hod for 60 seconds.
  • Do all the rounds we can for 20 minutes of:
    • Double Kettlebell Clean – 10 reps.
    • Burpees – 10 reps.
    • Rope climb.

Second session

  • Heating:
    • Run moderately 1.2 km.
  • Intervals doing 4 laps of:
    • 200 meters of sprint + 200 meters at a moderate pace.
    • 400 meters of sprint + 400 meters at a moderate pace.
    • Make sure that the 200 and 400 meters of sprint are on a slope.
  • Back to the calm:
    • Run moderately 1.2 km.

Hombre subiendo la cuerda

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.
    • Crawling back and forth – 2 sets of 10 reps.
    • Stretching for 5 or 10 minutes.
  • 3 rounds of:
    • Single Leg Deadlift – 2 sets of 5 reps.
    • Goblet Squat – 2 sets of 5 reps.
    • Back Squat:
      • 1 set of 10 repetitions with 50% of 1RM.
      • 2 sets of 5 reps with 70% of 1RM.
      • 4 sets of 4 reps with 85% 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.
  • 5 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.

Swing Kettlebell

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.
    • Tobogganing along 10 meters.
  • Perform as many rounds as we can for 20 minutes of:
    • Kettlebell Snatch – 10 reps with each arm.
    • Run 400 meters.
    • Rope climb.
  • Burpees – 12 a minute for 10 minutes.

Second session

  • Run moderately between 5 and 8 km on hilly terrain.

Zancadas

Follow the most brutal Spartan training plan

  • Training for the Spartan race week 1.
  • 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].