With our 30 day Spartan training plan you'll be ready to run your race!
People enjoy the Spartan Races for different reasons, there is the one that wants to dive in the mud just for fun or because her/his fiancè do it.
There is the one that runs them because want to lose weight in a funny way. Or the one that has been hit hard from life and now seek revenge.
Maybe you are one of these guys, maybe not.
But we, here at spartanracewarriors.com, have decided to help you with a 30-days plan, just to getting you in shape for your next or first race. Although this is a 30-day plan, if you have time, we recommend starting training 3 months before the race.
Before diving in the program, I would like to give you some fast tips.
Try to master the Bear Crawl, it will help you enhance muscular endurance and mobility.
Nutrition is very important and a proper diet can actually help you perform better.
Love the Burpees, the penalties are always 30 burpees, so you want to be prepared for that. Furthermore, it is a great, hard, exercise and it required zero equipment.
Don't forget that you will run a trail race, try not to train on the road or on a running track. And do uphills and downhills, with the last one that will sap your legs more than the uphill.
Give time for your body to prepare for a grueling, vigorous and challenging race.
One or two weeks before the race slow down your workout, read this post to find more details.
You want to read this: Running in winter, the right Spartan kit to run in the cold weather
Bear Crawl - begin on all four in a "baby crawl" position. Lift the knees 1" off the ground and walk forward, like a bear.
Reverse Bear Crawl - Same as the forward version, only moving backward. This exercise puts more stress on shoulders and upper body.
Crab Walk - Begin seated on the ground with knees bent and your chest tall. Place your hands behind you and lift your hips off the ground. Walk forward coordinating arms and legs.
Prisoners Squat - Standing, place your hands behind your head and descend into a squat.Attempt to break parallel with your thighs before returning to the start position.
Goblet Squat - As the Prisoner Squat, hold a kettlebell against the chest, supporting it from the sides without allow your elbows to flair out of the sides.
Kettlebell Swing - Stand over a kettlebell so that it is between your feet. Turn your feet slightly outward, hinge down from the hips and grab the kettlebell with both hands. Keeping your feet on the ground and your chest tall, extend the hips forcefully almost as you were going to jump in the air projecting the kettlebell in front of you.
Pull Up - Standing beneath a pull up bar, grab it. Lift your feet off the floor, this position is called "dead hang". Now pull up your chest ensuring your chin rises over it. Back to the "dead hang" and repeat.
Push up - begin in a baby crawl position and walk your hands forward as you extend your hips and knees straight. Squeeze everything you can, especially you butt and stomach. Press your body up and repeat.
Burpee - performe a full Push Up and upon completing the "push" jump you feet up towards your hands. Stand up tall and jump into the air clapping your hands over your head. Return to the Push Up position and repeat.