We come to the last week of this demanding training plan, possibly one of the toughest you can do, since it aims to complete the most exhausting obstacle course there is, a Spartan Race .
Previous training weeks
If you’ve come here, ready to prepare for your next Spartan race and train like a true Spartan, you can find the previous weeks of training here. They are brutal!
- Training for the Spartan Race, week 1
- Training for the Spartan Race, week 2
- Training for the Spartan Race, week 3
The last week of the most spartan training
During this week the training will be somewhat smoother, because we have the competition just around the corner and it is not good to be destroyed and without energy because of too strong training, reducing the days that we will train to three, having a double session only in two of them.
As you already know, it is essential to introduce long races during the weekend in order to improve endurance , since we will need to travel several kilometers during the competition, although during this week we will avoid running excessively so as not to exhaust ourselves for the test.
Fourth week
Day 1
- Crawling back and forth for 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.
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.
- 2 rounds of:
- Push-ups doing the handstand (as many as we can).
- Weighted chin-ups – 5 reps.
- Hanging leg raises (as many as we can).
Second session
- Heating:
- Run moderately 1.2 km.
- Intervals of:
- 200 meters of sprint + 200 meters at a moderate pace.
- 400 meters of sprint + 400 meters at a moderate pace.
- Try to do hill sprints.
- Cool down: Run moderately for 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.
- 2 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 for 10-15 minutes.
Day 4
Try to rest and have a good diet, without making it too heavy.
Go for the Spartan Race!
Surely after these four weeks of intense training you will be able to finish the Spartan Race and get into a great position.
References
- 4 Weeks to Get Spartan Race Ready. For BreakingMuscle [Reviewed October 2015].
