Spartan Training Day 10 -July 9th 2012

Only Spartan 19 Days to the 2012 Spartan Race!
Time to start seriously training maybe?

Group 1: (due to popular demand/whining, complete 3 cycles through this group - should be able to keep the tempo higher this time!)

Olympic Bar Pull/Push x 10/side -as an alternative, only complete the push, omit the cross body pull, but add more weight for this

Cross Body Plate Drive x 10/side

Contralateral Split Squat to Shoulder Press x 10 -as an alternative, complete the split squat with weights at side, between each leg complete 10 pushups (total of 20)

Wide Lateral Squats with Rainbow x 10

Group 2:(complete 3 cycles, do NOT stop between exercises)

Superman Kneeling on Bosu x 10/side

Frogger x 25

Side Plank x 45 seconds/side

Burpees x 10

Weighted crunches (hold med ball in hands at head level while performing crunch) x 20

Load the sled. 5 or more plates. 

Goal:

Walk/speed walk/move as fast as you can pulling the large load. Travel 50yards. 

Leave the sled, sprint to your start point.

Complete Broad Jumps back to the sled. This is one round.

Complete as many rounds as you can in 10 minutes.

If numbers of participants dictate that you are waiting on the slide, either add a round of running/broad jumps, or burpees while you wait your turn.

Stretch - focus on posterior chain.

Spartan Day 9 -July 27th 2012

Warm up/pre-hab

Spartan Pyramid
10, 9, 8, 7, 6
-Tire Flip (If 10 is too many for the first time through, start this one at 6 and work your way down to 2)
-Mountain climber
-Heavy Sled Pull (load with x4 45llbs at least, 50m)
-5 point lunge (# of reps is total this time, not per side)
-Pop pushups


Abs: -Pick your 2-3 of your favourite, complete a total of 6 sets.
Frogger x 25
Banana Rock x 30
Wide Knee Abs x 40
Weighted crunches x 25
Hanging Abs x 15
Dead bug x 45 seconds
Bridge: 45 front, 30 side, 30 side

Stretch.
Hydrate.

Spartan Day 8 -July 22, 2012

Warm up, hydrate. Pre-hab.

Group 1: 3 sets:
Banana Rock x 30
Wide Knee Abs x 40

Group 2: 3 sets of each.
Tire Flip.  5 Flips.  ---Keep your back straight, use a wide athletic stance, lift first with legs, then with the momentum use your arms. It's a full body workout.
Stairs or Sled pull. You define the distance and the weight, but ensure work cycles are at least 30 seconds.

Group 3: 3 sets of each, 10 reps (except down the rack: 6 reps per weight)
Broad Jumps
Pop Pushups
Down the rack

Group 4: 2 sets
Med Ball Partner Pass x 25
Pull ups x MAX - at 89 perform rows on a bench or bent over rows, max weight up to 6 reps.

Hyrdrate some more.

Spartan Day 7 -July 19th, 2012

We've done this before... or pretty much this.... try and complete in a shorter time this time around.


Group 1: (complete 5 cycles, do not stop between exercises)
Olympic Bar Pull/Push x 10/side -as an alternative, only complete the push, omit the cross body pull, but add more weight for this
Cross Body Plate Drive x 10/side
Contralateral Split Squat to Shoulder Press x 10 -as an alternative, complete the split squat with weights at side, between each leg complete 10 pushups (total of 20)
Wide Lateral Squats with Rainbow x 10

Group 2:(complete 5 cycles, do not stop between exercises)
Superman Kneeling on Bosu x 10/side
Frogger x 25
Side Plank x 45 seconds/side
Burpees x 10
Weighted crunches (hold med ball in hands at head level while performing crunch) x 20

Bonus Round:
If you are still good on time, try the bonus round.
Load the sled. 4 or more plates. You want to be able to move it, but running should be difficult or maybe not possible.

Goal:
Walk/speed walk/move as fast as you can pulling the large load. Travel 50yards. Leave the sled, sprint to your start point, turn and sprint back. This is one round.
Complete as many rounds as you can in 10 minutes.
If more than one of you are doing this together, one can sprint as many reps as they can while the other pulls, switch each time a pull is complete.



Group 1 Videos:







Group 2 Videos:

Spartan Day 6 -July 14th, 2012

Spartan Training Day 6:

Goal:

Walk/speed walk/move as fast as you can pulling the large load. 

Travel 100yards. Leave the sled, sprint to your start point, turn and sprint back. Complete 5 point lunge x 2 on each leg. This is one round.

Complete as many rounds as you can in 10 minutes.

If more than one of you are doing this together, add a third station with a Farmer Carry (min of 45llbs), completing the same distance, followed by the sprint there and back.

Alternate between the carry and the pull.

Any others can alternate between sprinting/5 point lunge as many reps as they can while waiting on their  turn to pull/carry.

Pyramid:
Reps/round: 10, 9, 8, 7, 6 (up the weight if the rep range is not challenging enough)

Box Jumps
Push ups with one med ball under both hands
Ham curls on ball
Pop Squats
Pop Pushups
Manmakers

Abs/Arms: Cycle through each, complete minimum of 2 cycles.
Frogger x 25
Bicycle Abs x 25
Hanging Abs x 15
Down the rack (6 reps per weight, start high, drop 5 llbs and complete another 6 until you get down to 15llbs)

Hydrate.... stretch.... peform Spartan like activities.

Spartan Day 5 -July 11th, 2012

It's possible this looks familiar... but this time there's a twist.

We're doing it on air. So...Warm up, Hydrate.

On Air for the whole deal. You'll need two bottles. Use the first for Part one and two. You should be able to do everything outside.

Hydrate while your partner changes out your bottle, and go for it again. This time if you run out of air, d/c your regulator and keep going.

Group 1: (perform each 3 times)

Manmakers x 10

Pushups x 25

Walking Lunges x 10 (5/side)

Group 2: (perform once)

Partner pass with Med Ball x 25

Burpees x 25

Spartan Shuttle. Be warm before you start this. Really warm. Take a lap around the hall, do your prehab... come into this ready to hit top gear early.

Spartan Shuttle:

Mark out 50m in the parking lot.

At one end place the duffle bag with at least 70llbs in it.

At the other end place two DB's of at least 45llbs or two foam pails.

Depending on numbers, you may have to adjust the rep numbers or the placement of equipment, but the idea is:

Carry the duffle to the DB's.

Carry the DB's back to the start.

Sprint to the duffle.

Now do it again.

One FF can do this on his own.

As you add FF's to this, you can add an extra section of Sprint or DB's with extra weights to make sure everyone has a station to complete at all times.

When you are at the point where you are begging for a break, feel free to stop, and allow your legs and arms to recover while you do Frogger for 45 seconds. Now get back in the game.

Complete this rotation of activities for 5 minutes, then rest for 60 seconds, continue for 6 minutes, rest for 60 seconds, continue for 3 minutes, rest for 30 seconds, continue for 3 minutes, rest for 30 seconds, finish with 5 minutes hard. With these work rest ratios, you should be able to perform in high gear for the entire work period... don't slow down!

If that looked complicated, here's your timing for the Spartan Shuttle:

5 min WORK

60 sec rest

6 min WORK

60 sec rest

3 min WORK

30 sec rest

3 min WORK

30 sec rest

5 min WORK

2-5 min recovery, walking, rehydrating.

Hydrate... stretch... hug it out, that should have been pretty hard.

Spartan Day 4 -July 6th, 2012

Warm up, Hydrate.

Group 1: (perform each 3 times)
Pull ups x 10
Pushups x 25
Walking Lunges x 10 (5/side)

Group 2: (perform once)
Partner pass with Med Ball x 25
Burpees x 25

Spartan Shuttle. Be warm before you start this. Really warm. Take a lap around the hall, do your prehab... come into this ready to hit top gear early.

Spartan Shuttle:
Mark out 50m in the parking lot.
At one end place the duffle bag with at least 70llbs in it.
At the other end place two DB's of at least 45llbs or two foam pails.
Depending on numbers, you may have to adjust the rep numbers or the placement of equipment, but the idea is:
Carry the duffle to the DB's.
Carry the DB's back to the start.
Sprint to the duffle.

Now do it again.

One FF can do this on his own.
As you add FF's to this, you can add an extra section of Sprint or DB's with extra weights to make sure everyone has a station to complete at all times.

When you are at the point where you are begging for a break, feel free to stop, and allow your legs and arms to recover while you do Frogger for 45 seconds. Now get back in the game.

Complete this rotation of activities for 5 minutes, then rest for 60 seconds, continue for 6 minutes, rest for 60 seconds, continue for 3 minutes, rest for 30 seconds, continue for 3 minutes, rest for 30 seconds, finish with 5 minutes hard. With these work rest ratios, you should be able to perform in high gear for the entire work period... don't slow down!

If that looked complicated, here's your timing for the Spartan Shuttle:

5 min WORK
60 sec rest
6 min WORK
60 sec rest
3 min WORK
30 sec rest
3 min WORK
30 sec rest
5 min WORK
2-5 min recovery, walking, rehydrating.

Hydrate... stretch... hug it out, that should have been pretty hard.

Spartan Day 3 -July 3rd, 2012

Spartan Training Day 3:
Cardio component will be at the start today. Because you'll be fresh, challenge yourself to beat the number of reps from last shift.

Goal:

Walk/speed walk/move as fast as you can pulling the large load. 

Travel 100yards. Leave the sled, sprint to your start point, turn and sprint back. This is one round.

Complete as many rounds as you can in 10 minutes.

If more than one of you are doing this together, add a second station with a Farmer Carry (min of 40llbs), completing the same distance, followed by the sprint there and back.

Alternate between the carry and the pull.

Any others can sprint as many reps as they can while waiting on their  turn to pull/carry.

Pyramid:
Reps/round: 10, 9, 8, 7, 6 (up the weight if the rep range is not challenging enough)

Box Jumps
Push ups with one med ball under both hands
Ham curls on ball
Pop Squats
Pop Pushups
Pullups

Abs/Arms: Cycle through each, complete minimum of 2 cycles.
Frogger x 25
Bicycle Abs x 25
Hanging Abs x 15
Down the rack (6 reps per weight, start high, drop 5 llbs and complete another 6 until you get down to 15llbs)

Hydrate.... stretch.... peform Spartan like activities.