Spartan Race Prep Week 1
We here at Live Spartan love Spartan Races (thank you, Captain Obvious). There is something inordinately fun about pushing yourself through the mud and conquering obstacles; the pressure is always as high as you want it to be.

That said, we wanted to bring you a guide to the Spartan Sprint (otherwise known as the art of embracing the suck). Below you will find our thirteen week guide to conquering a Spartan Sprint. Please enjoy.

A few notes and disclaimers:

  • Most of the workouts require some prior knowledge of fitness. We would not recommend that a beginner try them unless you have someone to walk you through it.
  • These workouts are our personal training method. We had the assistance of a professional personal trainer in developing this race prep regimen. You may need to adapt the prep sessions to fit your individual needs.
  • The running phase is the most difficult to acclimate to. Please be careful with your implementation. Remember, it is better to go slowly and make slow progress, than to go fast and make no progress because you injured yourself.

 

Live Spartan Race Prep Week 1

Editor’s Note: These workouts are for intermediate, experienced athletes. If you see an exercise that you are unfamiliar with, or if you’re just curious, we would recommend visiting this site. Their encyclopedic exercise section is pretty extensive. Not all of our exercises will be there, but most will.

Day 1

The first spartan race prep workout is a chest and back workout of medium intensity. The first week will be mostly medium intensity workouts (except for the runs). This particular workout features two short supersets with a mixture of big, compound lifts and stability lifts.

Let us know in the comments how you like the traveling pushups!

  Repetitions Rest Notes
Pushups (Warmup) 2 sets, 12 reps 15 sec
SUPER SET 1
One Arm Dumbbell Chest Press on Swiss Ball 3 sets, 12-10-8 reps 60 sec between sets Increase weight with each set
Pull Ups 3 sets, 12-10-8 reps 60-90 sec between sets Change grip with each set
Travelling Pushups 3 sets, 20 reps 60-90 sec between sets
SUPER SET 2
Incline Barbell Chest Press 3 sets, 12-10-8 reps 60-90 sec
Kneeling V-grip Pulldowns 3 sets, 12-10-8 reps 60-90 sec between sets Feel the burn!

Day 2

Day two is sprint day. Sprint day is fun during the first sprint. After that it’s work. Work that you have to commit to. However, sprinting will increase your threshold for the heart rate spikes so common in Spartan Races. You will appreciate these hot days spent sprinting your heart out when you crush that Super Sprint (Have we said the word sprint enough?).

  Total Distance Sprint Distance
Sprint Run 1.0 Miles 0.10 mile sprints

Day 3

Day three equals Shoulders and Arms. Note: We love this workout. We really love the landmine presses. You have to maintain your focus, however. It’s easy to push your biceps and triceps harder than your shoulders, but in the grand scheme your shoulders could use the most love (and by love we mean pain). Really push your muscles. Finish up your workout with some stretching and massaging of the muscles (in a sauna if you have access), and drink plenty of water. Hydrate, dominate.

  Repetitions Rest Notes
Pushups (Warmup) 12 slow, pause at various positions 15 sec
Standing Bicep Curls (Warmup) 10 slow, light weight None
Lateral Raises (Warmup) 10 slow, light weight None
SUPER SET 1
Unilateral Side Raise 3 sets, 12-10-8 reps 60 sec between sets Experiment with keeping one arm parallel to the the ground as you perform reps with opposite arm
Unilateral Standing Landmine Press 3 sets, 12-10-8 reps 60-90 sec between sets
Seated Incline Dumbbell Curl 3 sets, 12-10-8 reps 60-90 sec between sets
Machine Preacher Curl 3 sets, 12-10-8 reps 60-90 sec between sets Slow count to 4 as you extend your arm
SUPER SET 2
Arnold Press 3 sets, 12-10-8 reps 60-90 sec
Triceps Pulldown 3 sets, 12-10-8 reps 60-90 sec between sets
Upright Dumbbell Row 3 sets, 12-10-8 reps 60 sec
Decline Triceps Hammer Extension 3 sets, 12-10-8 reps 60 sec

Day 4

No comment on day 4. Burpee runs suck.

  Distance Repititions Notes
Burpee Run 2.5 Miles 10 Burpees/.5 Miles

Day 5

Day five, leg day, is a perfect opportunity to exercise a spartan mentality. The mind is convinced that such strenuous activity will be detrimental to its comfort. Your mind is correct. So you must convince yourself not that the discomfort is unreal, but that it is constructive. You must continually keep at the forefront of your brain the functionality that you will be adding and remember that race day is coming.

A few things to keep in mind when doing this workout:

  • Keep perfect form.
  • Tension, not speed, are the key to success.
  Repetitions Rest Notes
Squats 20 reps 15 sec
Lunges 10 reps, each leg 15 sec
SUPER SET 1
Deadlift 3 sets, 12-10-8 reps 60 sec between sets Increase weight with each set
Bulgarian Lunges 3 sets, 12-10-8 reps 60-90 sec between sets Slightly increase weight with each set
Leg Extensions 3 sets, 12-10-8 reps 60-90 sec between sets Increase weight with each set
SUPER SET 2
Resistance Band Lateral Steps 4 sets, 12 steps 60-90 sec Do last 2 sets in squat position
Weighted Stepups 2 sets, 12-10 reps 60-90 sec between sets Feel the burn!

Conclusion

That was a humdinger of a first week. Enjoy Saturday and Sunday (preferably in a hammock with an ice cold drink). Still ready for that race? Week 2 is coming! Let us know what you thought of this week’s training in the comments below.