Here are a few of the more common obstaclesand how to train for them in the gym. Bend your knees and place your hands on the ground while kicking your feet out behind you so that you are in a pushup position.
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Leg strength is another key component to Spartan Race training and the gold standard move for any Spartan Race workout that will build core and leg strength is the burpee.
How to train for a spartan race. Workout A Run a quarter mile then perform 15 burpees. Running becomes more difficult as the race continues because of the physical demands of the obstacles. Exercises like long distance running or super longslow circuits can be very beneficial for longer distances Spartan Races ie.
Most say about 80-90 of your training for a Spartan Stadium race should be done in the FastExplosive zone. 3 days per week plus walk at least 3000 steps every day. To get ready for the distance I recommend at least one long run per week.
You may already have a plan or you may be. That way youre training your body to finish the distance even when its fatigued. In this video I go over the gear training and preparation you will need in order to succeed at your first spartan race.
Spartan Race Training Components 1 Endurance Training. Sprints Itll be a good idea to include a sprint or interval workout session at least once per week to boost your anaerobic threshold. Develop a training program that maps out the days and focus areas trained including 1-2 days off each week for rest.
Doing shortintense Crossfit style circuits. This is why so many people get addicted to obstacle course racing OCR. In this 8fit Spartan training plan we recommend Tabata-style HIIT.
Recruit a Personal Trainer. If you follow these worko. Although the race is only 3-4 miles dont think youre getting off easy.
I will be running my 3rd spartan race in Atlanta. How to Train for a Spartan Race An 8fit Workout Plan Obstacle course training method. Your 8fit Spartan workout plan.
Here are two workouts that you can start working on to train for a Spartan Race. Of course once you have this training program you need to stick to it to get real results. This could be holding dumbbells while squatting or lunging wearing weighted ankle bracelets while on a run.
Its a great way to start preparing for your first OCR whether its a Spartan race or another similar event. Training for a Spartan Race can feel like a large undertaking but Im here to put your minds at ease. His recommendation is to train three to four days a week and to make sure that two of those workouts incorporate OCR strength training that exhausts your lower upper body and core.
These are the only workouts you need to know. Rest a few minutes then repeat the round again 3-5. Start from standing position.
During the Spartan Race youre going to be lifting heavy objects for obstacles so during training you will need to work your way up from a little weight to a lot. The Spartan Race community is one of the most friendly and inclusive groups of people I have ever met. This will affect your heart rate and muscles more than you think.
That said its a great idea to start training. Spartan races have become more and more popular over the last decade and it is likely that one day you will probably sign up for one. Even if you can finish a normal 5K in less than 30min the Spartan Sprint will take anywhere from 45 minutes if youre fast to as long as 2 hours to complete.
Once you get comfortable doing routines think of creative ways to add weight which will help you build muscle all over. The typical bucket carry obstacle requires you to carry a five-gallon bucket filled with rocks or sand around a loop typically a quarter-mile before continuing on the course. You can expect to climb rugged hills so make sure you also include incline or hill training in your Spartan race training program.
These are my 5 goto workouts for spartan race training that landed me on the podium. Focused and targeted preparation needs to be done to give you the best chance to succeed. There are a number of difficult obstacles youll encounter during a Spartan race and.
Run a quarter mile then perform 20 air squats. Run a quarter mile then perform 20 lunges. Your going to have a great time no matter what shape you are in.
I am going to be incorporating more exercises that will directly help with those obstacles and my stamina f. Burpee How To. Run a quarter mile then perform 20 pushups.
Maybe you already have and you are currently in the process of training up for your first race ever. Workout Plan for Beginners Weeks 1 and 2 Duration. Develop a Training Program.
The Spartan Race is not any old race it can be a grueling challenge.
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