Live Spartan–Spartan Super Sprint Prep Week 2

The coolest thing we’ve found about Spartan Super Sprints (besides free drinks) is the versatility required to compete. The strongman cannot compete on his strength alone; the marathoner cannot win by sheer endurance. We try to remember that when we plan spartan race prep sessions.

By the way, if you haven’t seen week one of this series, we recommend that you visit it now.

This week we begin to train in earnest. We are entering the Hypertrophy Phase of training. In this phase we concentrate on building a base of strength. Developing this strength will help us with some of these obstacles that you frequently find in a Spartan Super Sprint:

  • Atlas Carry (Pick up heavy boulder, walk ten yards, do burpees, carry boulder back)
  • Rope Climb
  • Hercules Hoist (hoist heavy sandbag into the air)
  • Seated sled drag

In later weeks we’ll begin incorporating exercises that mimic these obstacles, but for now we will concentrate on compound exercises that work lots of muscles. Welcome to week 2!

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.

Spartan Super Sprint Prep Week 2

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

Didn’t we start with Chest/Back last week? Let’s make it a trend. This week we’ll be leaving the stability exercises behind and focus instead on three sets of basic exercises.

  Repetitions Rest
Push-Ups 10 slow, pausing at the bottom 15 sec
Arm circles 5 wide rotations, forward and backwards None
Superset 1
Dumbbell Bench press 3 sets, 6-8 reps 60-90 sec between sets
Pull up 3 sets, AMAP reps 60-90 sec
Chest fly (Dumbbell or machine) 3 sets, 6-8 reps 60-90 sec between sets
V-grip seated row 3 sets, 6-8 reps 60-90 sec between sets
Superset 2
Dumbbell Incline Bench press 2 sets, 6-8 reps 60-90 sec between sets
Kneeling V-grip Pulldown 2 sets, 8-10 reps 60-90 sec between sets

Day 2

Day 2 is, you guessed it, a sprint run. Run 1.1 miles in 0.10 mile intervals. If you need an extra challenge, do the last 0.2 miles without stopping.

Day 3

This leg workout is great for progressive building. We’ll be keeping it (with some minor variations) for the next few weeks. Learn it, do it, love it!

  Repetitions Rest
Bodyweight squats 20 slow, pausing at the bottom 15 sec
Tread mill, or elliptical machine 5 minutes 30 sec
Superset 1
Deadlifts 3 sets, 6-8 reps 60-90 sec between sets
Weighted Bulgarian Lunges 3 sets, 6-8 reps 60-90 sec
Weighted Step-ups 3 sets, 6-8 reps 60-90 sec between sets
Superset 2
Leg Extensions 2 sets, 6-8 reps 60-90 sec between sets
Resistance Band Side Steps 2 sets, 10 steps each side 60-90 sec between sets

Day 4

Run 3 miles today. Stop every half mile and do 10 burpees.

Day 5

Yes, this is the day 1 workout, and yes, you need to do it. Today.

  Repetitions Rest
Push-Ups 10 slow, pausing at the bottom 15 sec
Arm circles 5 wide rotations, forward and backwards None
Superset 1
Dumbbell Bench press 3 sets, 6-8 reps 60-90 sec between sets
Pull up 3 sets, AMAP reps 60-90 sec
Chest fly (Dumbbell or machine) 3 sets, 6-8 reps 60-90 sec between sets
V-grip seated row 3 sets, 6-8 reps 60-90 sec between sets
Superset 2
Dumbbell Incline Bench press 2 sets, 6-8 reps 60-90 sec between sets
Kneeling V-grip Pulldown 2 sets, 8-10 reps 60-90 sec between sets

Conclusion: Watch Yourself

This week and the next few weeks will be crucial. You need to be watching how your body reacts to the intense regimen you will be putting it through. Watch for any signs of overtraining:

  • Persistent muscle soreness
  • Elevated resting heart rate
  • Increased susceptibility to infections
  • Increased incidence of injuries
  • Irritability
  • Depression
  • Loss of motivation
  • Insomnia
  • Decreased appetite
  • Weight loss

Modify this workout plan if you need to and keep the motivation high!