SPARTAN MOUNTAIN SERIES TRAINING PLAN

Transcription

1 SPARTAN MOUNTAIN SERIES TRAINING PLAN

2 Our Spartan Mountain Series training program is designed to introduce Spartans of all skill levels to the proper training needed to get up, down and through whatever each Mountain Series race throws at you. Your legs will be tested, your grip will grow stronger, and just when you think you can t quite make it up any higher, your body will shut your mind off and continue trekking. Over the next four weeks, you will maximize your leg strength, while also growing your upper body strength to help you to overcome the most signature of Spartan obstacles. With the addition of mountain-specific cardio workouts, you are sure to be completely prepared for the steepest of climbs. Get ready, Spartan. You re about to run head first into the toughest and most effective Spartan Training Program to date.

3 EXAMPLE

4 SPARTAN MOUNTAIN SERIES TRAINING PLAN MONDAY PG. 4 DATE (WRITE IN) MON. DAY 1 DAY OF WEEK DAY IN PROGRAM TOP ROW LISTS PROGRAM WORKOUT INSTRUCTIONS DAY 8 DAY 15 DAY 22 SETS/REPS/RPE SECOND ROW IS OPEN TO ENTER WHAT WAS ACTUALLY DONE. WEIGHT, FILL IN SETS, RESULTS REPS, RPE, HR, ETC. PANCAKE PUSH 4x100m RPE: 7 5x100m RPE: 9 4x150m RPE: 8 3x50m RPE: 6 SQUAT AND PRESS RED = SET 1 (Each color is indicative of a each exercise in a single superset) DECLINE PUSH UP SUITCASE-GRIP WALKING LUNGES MODIFIED HANDSTAND PUSH UP BLUE = SET 2 TURKISH GET UP 4x5 RPE: 7 5x6 RPE: 9 4x8 RPE: 8 BULGARIAN SPLIT SQUATS BELLY PRESS GREEN = SET 3 PLANK WIH OPPOSITE ARM AND LEG RAISE INCLINE JOG 15% INCLINE BUCKET CARRY 15% 1/4 MILE RPE: 7 1/4 MILE SPEED 1/2 MILE 1/4 MILE SPEED 1/2 MILE 1/2 MILE SPEED 3 4 MPH RPE: 7 RPE: MPH RPE: 8 RPE: MPH RPE: 7 PURPLE = BURNOUT SETS (END OF WORKOUT ONLY) 1/4 MILE RPE: 6 1/4 MILE SPEED 3 4 MPH RPE: 6

5 THE PLAN Click here for exercise demonstrations and additional resources.

6 SPARTAN MOUNTAIN SERIES TRAINING PLAN MONDAY PG. 6 MON. DAY 1 DAY 8 DAY 15 DAY 22 SETS/REPS/RPE FILL IN RESULTS PANCAKE PUSH 4x100m RPE: 7 5x100m RPE: 9 4x150m RPE: 8 3x50m RPE: 6 SQUAT AND PRESS DECLINE PUSH UP SUITCASE-GRIP WALKING LUNGES MODIFIED HANDSTAND PUSH UP TURKISH GET UP 4x5 RPE: 7 5x6 RPE: 9 4x8 RPE: 8 BULGARIAN SPLIT SQUATS BELLY PRESS PLANK WIH OPPOSITE ARM AND LEG RAISE INCLINE JOG 15% INCLINE BUCKET CARRY 15% 1/4 MILE RPE: 7 1/4 MILE SPEED 3 4 MPH RPE: 7 1/2 MILE RPE: 8 1/4 MILE SPEED 3 4 MPH RPE: 8 1/2 MILE RPE: 8 1/2 MILE SPEED 3 4 MPH RPE: 7 1/4 MILE RPE: 6 1/4 MILE SPEED 3 4 MPH RPE: 6

7 SPARTAN MOUNTAIN SERIES TRAINING PLAN TUESDAY PG. 7 TUES. DAY 2 DAY 9 DAY 16 DAY 23 SETS/REPS/RPE FILL IN RESULTS WARM UP: 5% INCLINE JOG 5 MIN RPE: MIN RPE: MIN RPE: MIN RPE: 5 6 HILL SPRINT (15% OR ON HILL) 20 SEC RPE: 9 30 SEC RPE: 9 40 SEC RPE: 9 15 SEC RPE: 9 JOG INTERVAL 40 SEC RPE: SEC RPE: SEC RPE: SEC RPE: 0 4 TIMES THROUGH REPEAT 10 TIMES REPEAT 12 TIMES REPEAT 15 TIMES REPEAT 8 TIMES COOL DOWN: 5-10% INCLINE BRISK WALK 2 MIN RPE: MIN RPE: MIN RPE: MIN RPE: 6 7 WORKOUT INFO: If performing on a treadmill, recovery jog at 0%. Bring treadmill back to 15% with 10 seconds left of the jog PACE: SPRINT: 10K PR Pace (Ex: 10K 60min = 6.2 mph) RECOVERY JOG 2MPH (EX: 4.2MPH)

8 SPARTAN MOUNTAIN SERIES TRAINING PLAN WEDNESDAY PG. 8 WED. DAY 3 DAY 10 DAY 17 DAY 24 SETS/REPS/RPE Perform the following workout in a circuit. Finish each exercise once before returning to the start. FILL IN RESULTS PANCAKE SWING 5x8 RPE 9 4x12 RPE 8 3x6 RPE 6 BEAR CRAWL 4x100m RPE: 7 5x100m RPE 9 4x150m RPE 8 3x50m RPE 6 DOUBLE SUITCASE GRIP STEP UPS 5x8 RPE 9 4x12 RPE 8 3x6 RPE 6 PANCAKE DEAD LIFT 5x8 RPE 9 4x12 RPE 8 3x6 RPE 6 PULL UPS 4x5 RPE: 7 5x6 RPE 9 4x8 RPE 8 3x6 RPE 6 HANGING LEG RAISES 5x8 RPE 9 4x12 RPE 8 3x6 RPE 6 COOK HIP LIFT ON BEANCH 5x8 RPE 9 4x12 RPE 8 3x6 RPE 6 INVERTED ROW 5x8 RPE 9 4x12 RPE 8 3x6 RPE 6 IN-LINE CHOPS 5x8 RPE 9 4x12 RPE 8 3x6 RPE 6 INCLINE JOG 5% INCLINE/LOCAL HILL (DON T REPEAT) 1 MILE 2 MILE 3 MILE 1 MILE

9 SPARTAN MOUNTAIN SERIES TRAINING PLAN THURSDDAY PG. 9 THURS. DAY 4 DAY 11 DAY 18 DAY 25 SETS/REPS/RPE Perform the following workout in a circuit. Finish each exercise once before returning to the start. FILL IN RESULTS WALL SITS 3x15sec RPE: 6 4x20sec RPE: 6 4x30sec RPE: 7 3x10sec RPE: 5 DEAD HANG 3x10 RPE: 6 4x12 RPE: 6 4x15 RPE: 7 3x10 RPE: 5 SL REACH 3x10 RPE: 6 4x10 RPE: 6 4x12 RPE: 7 3x8 RPE: 5 LATERAL APE WALK 3x10 yards RPE: 6 4x10 yards RPE: 6 4x20 yards RPE: 7 3x10 yards RPE: 5 ARM BAR 3x30 RPE: 6 4x35 RPE: 6 4x45 RPE: 7 3x20 RPE: 5 GLUTE BRIDGES 3x10 RPE: 6 4x10 RPE: 6 4x12 RPE: 7 3x8 RPE: 5 DEAD BUG 3x10 RPE: 6 4x10 RPE: 6 4x12 RPE: 7 3x8 RPE: 5 BODY SAW 3x10 RPE: 6 4x10 RPE: 6 4x12 RPE: 7 3x8 RPE: 5 HOLLOW HOLD 3x10 RPE: 6 4x12 RPE: 6 4x15 RPE: 7 3x10 RPE: 5

10 SPARTAN MOUNTAIN SERIES TRAINING PLAN FRIDAY PG. 10 FRI. DAY 5 DAY 12 DAY 19 DAY 26 SETS/REPS/RPE Start each day with a 5 min warm up jog at elevation and speed of your choosing. Perform the following workout top to bottom. FILL IN RESULTS 1/4 MILE SPRINT UPHILL 10K PR SPLIT RPE: 8 10K PR SPLIT RPE: 8 PR SPLIT 10sec RPE: 9 10K PR SPLIT RPE: 6 7 JUMPING PULL UP 4x10 RPE: 8 5x10 RPE: 8 4x12 RPE: 9 3x8 RPE: 6 7 POWER PUSH UPS 4x10 RPE: 8 5x10 RPE: 8 4x12 RPE: 9 3x8 RPE: 6 7 ALTERNATING SPLIT SQUAT JUMPS 4x10 RPE: 8 5x10 RPE: 8 4x12 RPE: 9 3x8 RPE: 6 7 VERTICAL PANCAKE TOSS 4x10 RPE: 8 5x10 RPE: 8 4x12 RPE: 9 3x8 RPE: 6 7 ICE SKATERS 4x10 RPE: 8 5x10 RPE: 8 4x12 RPE: 9 3x8 RPE: 6 7 PANCAKE SLAMS 4x10 RPE: 8 5x10 RPE: 8 4x12 RPE: 9 3x8 RPE: 6 7 BOX-TO-GROUND BROAD JUMPS 4x10 RPE: 8 5x10 RPE: 8 4x12 RPE: 9 3x8 RPE: 6 7 BURPEES 4x10 RPE: 8 5x10 RPE: 8 4x12 RPE: 9 3x8 RPE: 6 7

11 SPARTAN MOUNTAIN SERIES TRAINING PLAN SATURDAY PG. 11 SAT. DAY 6 DAY 13 DAY 20 DAY 27 TIME Start each day with a 5 minute warm up jog at elevation and speed of your choosing. Perform the following workout top to bottom. FILL IN RESULTS 5% INCLINE 6% INCLINE 7% INCLINE 8% INCLINE 9% INCLINE

12 SPARTAN MOUNTAIN SERIES TRAINING PLAN SATURDAY PG. 12 SAT. DAY 6 DAY 13 DAY 20 DAY 27 TIME Start each day with a 5 minute warm up jog at elevation and speed of your choosing. Perform the following workout top to bottom. FILL IN RESULTS 1 11% INCLINE 12% INCLINE 13% INCLINE 14% INCLINE

13 SPARTAN MOUNTAIN SERIES TRAINING PLAN SATURDAY PG. 13 SAT. DAY 6 DAY 13 DAY 20 DAY 27 TIME Start each day with a 5 minute warm up jog at elevation and speed of your choosing. Perform the following workout top to bottom. FILL IN RESULTS 15% INCLINE

14 SPARTAN MOUNTAIN SERIES TRAINING PLAN SUNDAY PG. 14 SUN. DAY 7 DAY 14 DAY 21 DAY 28 METHOD TIME Document how long you spent on methods you use and log your mood from 1 (Bad) to 10 (Good). MOOD 1 10 YOGA MEDITATION MASSAGE FOAM ROLLING STRETCHING OTHER:

15 RESOURCES PG. 1 5 SPARTAN MOUNTAIN SERIES TRAINING PLAN TRANSFORM YOURSELF WITH SPARTAN UP! & SPARTAN FIT! SpartanFIT! is a 30-day lifestyle guide designed to give you all the information you need to start living, training, eating, and thinking like a Spartan. Packed with fullbody workouts, inspiring stories, and sample Spartan recipes, SpartanFIT! will arm you with the strength, knowledge, and grit to transcend your limits on and off the race course. TEST YOURSELF WITH SPARTAN ENDURANCE EVENTS For the brave, the determined, and those who just love pushing themselves to the limits, Spartan offers team-based endurance events: the Hurricane Heat, 12-Hour Hurricane Heat, and the 48 or 60-hour Agoge. Learn more about Spartan Endurance Events. SIGN UP FOR THE FOOD OF THE WEEK FIND AN SGX COACH TO GET RACE READY Whether you re new to all this or you ve run 50 races already, training always goes better when someone has your back. Thousands of coaches have become SGX certified, and they re eager to help you become your best self. Find an SGX Coach near you. SIGN UP FOR THE WORKOUT OF THE DAY VISIT US ON SOCIAL MEDIA

16 Spartan Race, INC.