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.

Spartan Training Day 2 -July 28, 2012

I'm told not everyone had a chance to try Monday's workout. It was a tough one, with some new exercises that take getting used to. So today's is a similar version of it for you to try again (or for the first time).


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 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, 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 Training Begins

The focus begins to shift now... back towards high anaerobic focus. It is important to remember the importance of modifying how we train to develop different body systems. While it is important to develop strength, the ability to apply your strength under demanding cardiovascular circumstances is equally critical. Following the strength program with focused anaerobic conditioning will address this. If you feel you need more time on the strength program, please let me know, I can help you with continuing on the strength program for a few more weeks.

Are you Spartan Ready?


The training begins now:

Group 1: (complete 5 cycles, do not stop between exercises)
Olympic Bar Pull/Push x 10/side
Cross Body Plate Drive x 10/side
Contralateral Split Squat to Shoulder Press x 10
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
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 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, 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:

OFF -Chest and Back

Last workout in the Strength series....
Time to get Anabolic next week, so enjoy this one while you can still catch your breath!

Each pair is a superset. Notes on alternatives & video clips are at the end, after the abs.

Warm up for 5-15 minutes on bike/treadmill/stepmill/rower, complete pre-hab/movement prep prior to starting.

Group 1:
Narrow Grip Bicep Pullups 3 sets x 10 reps {If you can't do 10 -do the walk of version of this}

Wide Grip Overhand Pullups 3 sets x 10 reps {same as above}
T Bar Rows 3 sets of 10 reps -At least 45 llbs on this one now! -tip: use smaller diameter weights to increase your range of motion

Yes, this is a lot of pullups. Please refer to the video clip for an alternative. This is a great way to increase the number of pullups you can do, don't be discouraged because you can't do all the reps in a row, use the technique of stepping up to the bar and lowering yourself down. (starts at 40 secs)
OR Use the pull up assist or the elastic bands to help you on your later reps.
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Group 2:
Bent Over Dumbell(DB) Rows 3 sets of 10 reps
One Arm DB Rows 3 sets of 10 reps
Ball Back Extensions 3 sets of 15 reps OR  Supermans -Try holding weight -NEEDS TO BE SMALL (5 llbs will change a lot)
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Group 3:
One Arm DB Incline Press 3 sets of 8 Max... if you can lift more, add more weight
*for above, start with both arms at top, bring one arm down and return to start. Alternate sides. Do not perform identical to this video.
Plate Pull overs -you can use a plate for this [45llbs for most]
[two options for this one, traditional-lying in line with the bench, advanced -lying perpendicular to the bench, with only your shoulders across the bench, depend on your core to support your hips as if they had the bench under them]
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Group 4:
Flat DB Flys 3 sets x 10 reps -rep numbers dropped on both this week, so add more weight!
Flat DB Chest Press 3 sets x 8 reps
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ABS: (super set this)
Banana Rock Abs -3 sets of 30

Bicycle Abs -3 sets of 40
Frogger -3 sets of 30

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Here are the video references: (note the next button, they are all in one playlist)