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  1. #1
    Registered User asp93's Avatar
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    How Should I Train For the Spartan Race?

    In june im gonna be participating in the annual spartan race in toronto!

    I basically have 4 months to train for a brutal 5 K experience.
    At the moment im doing the power bodybuilding routine from Mike O' Hearn! I love it but im not too sure if its gonna benefit me for a 5k.

    I realize i need to increase my cardio, but by how much?

    I currently weigh 197-23%Bf...Ive been bulking since mid december and plan to do so till march.

    Any tips on how i should train for this sort of event?

    For those clueless about the event, i suggest you check it out!
    http://www.facebook.com/spartanrace?...19991568050694

    Lastly, im not worried too much about time but i wanna complete all the challenges succesfully!
    S3XEE T!M3
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  2. #2
    Registered User carlostherock's Avatar
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    Do some form of aerobic training (distance running, swimming, biking) 4 times a week and some form of anaerobic training (sprints, jump rope, etc) 1-2 times per week.

    I suggest also getting on a fullbody strength program like SS.

    Finally, get good at bodyweight exercises (pushups, pullups, situps, dips, etc.).

    I don't know how this race works but this is how I would train for something like a triathlon.
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  3. #3
    Registered User asp93's Avatar
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    http://www.youtube.com/watch?v=M4aM0fpS0IU

    http://www.youtube.com/watch?v=cSTNX...ture=endscreen

    http://www.youtube.com/watch?v=JLkLi...eature=related
    Thanks for the advice, this is pretty much what the event is like. Im thinking i do a serious and long over due cut now that i've quit smoking- The lighter i am, the easier bodyweight exercises become, correct?
    S3XEE T!M3
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  4. #4
    Enforcer Of Quality nickb96's Avatar
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    why are you bulking at 23% BF thats just stupid unless you don't care about looking fat.
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  5. #5
    Registered User JackandCoke's Avatar
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    I participated in the spartan race that took in place mont-tremblant a year or so ago. I wasn't a fan. You end up having to wait your turn at obstacles which really slows you down. Also, these famous obstacles aren't very difficult at all for someone in shape. The hardest part was running up a mountain for half the race.

    The hardest obstacle was crossing a rope bridge, but everyone just falls off, as it ends up being quicker than taking your time and doing it right. If you wanna know more of the silly obstacles I did, just tell me.
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  6. #6
    Registered User asp93's Avatar
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    Originally Posted by nickb96 View Post
    why are you bulking at 23% BF thats just stupid unless you don't care about looking fat.

    Well...i got bored of trying to lose weight for 8 months. ever since i started my transformation process it was basically cutting/clean bulking....I got sick of it. lol

    And yes it still looks bad, but thats actually 5 percent decrease since i first started. so adding an extra percentage of body fat wont effect me. Also, im trying to increase my lifts just for the sake of having good lifts.

    I reached 184 and the little muscle that i did begin to see i wasnt happy with, so i decided i wanted more :P

    and anyways, my upper body looks fine (aside from the gyno, which i cant control) its my lower body thats the problem. i look fit/bulkyish in t-shirts but my whole life ive always had most of my excess fat stored in my legs...
    S3XEE T!M3
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  7. #7
    Registered User hybridathlete's Avatar
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    Training for Spartan

    Your main training goals should be to:

    • Increase strength relative to bodyweight, cardiovascular and muscular stamina, durability, and mental toughness
    • Learn, execute, and improve efficient biomechanics of functional movements like running, lifting, climbing, jumping, and landing
    • Develop core strength and stability through functional, compound movements
    • Improve balance, lower limb strength, and muscular recruitment and coordination under weight-bearing loads

    Look to include compound, functional movements like Olympic lifts. Train under a weight-bearing load, over an extended period of time completing resisted runs, sprints, hill climbs, and stadium stairs. Finally, train skills specific to the race including relative strength, grip strength, core strength/stability, dynamic, unilateral, and non-linear movement, transfer of force/power, and transport a load.

    racedaydomination.com should be your go to for an inclusive training plan for obstacle course racing
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  8. #8
    Registered User desdichado2012's Avatar
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    Spartan race obstacles

    Originally Posted by JackandCoke View Post
    I participated in the spartan race that took in place mont-tremblant a year or so ago. I wasn't a fan. You end up having to wait your turn at obstacles which really slows you down. Also, these famous obstacles aren't very difficult at all for someone in shape. The hardest part was running up a mountain for half the race.

    The hardest obstacle was crossing a rope bridge, but everyone just falls off, as it ends up being quicker than taking your time and doing it right. If you wanna know more of the silly obstacles I did, just tell me.
    would be interested in getting as much info as possible re the obstacles. I am doing it with my brother who is legally blind, so any help in getting prepared would be nice.

    Thank You
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  9. #9
    Registered User hybridathlete's Avatar
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    To take on a Spartan Race be prepared to run over rolling hills scattered with military style obstacles, climb up and over walls and run through mud, fire and water. Create a Spartan Race training program includes running, strength training and race skills to dominate every obstacle along the way.

    Run
    Complete at least 2 run workouts per week. Choose from run workouts that include a long run, hill sprints, intervals and tempo runs.

    Strength
    Get ready to move your bodyweight over, under, around or through obstacles. Bodyweight exercises such as push-ups and pull-ups can be used to create a foundation of strength. Next, kettlebell swings and explosive movements like jump squats, burpees, and box jumps will help improve balance and leg strength.

    Race Skills
    Combine strength and cardio training into one hybrid workout. When possible, workout outdoors or run on trails in a similar setting as the race. To train the skills that will help during the race pair running intervals or sled pushes with bodyweight or kettlebell exercises. If you are able to get your hands on oversized tires or weighted sandbags, this would be the time to flip, carry, or throw them around.

    Try this workout:

    Warm-up:
    2-4 Rounds
    5x Alternate Lung (each Leg)
    10x BW Squat
    5x Lateral Lunge (each leg)

    5 minutes of easy Jog and dynamic movements: High-knees, Butt-kicks, Bounding, Reverse Run, etc.

    Training:
    Run @ 400m
    25x KB Swing
    Run @ 400m
    Tire Flip @ 25 yards
    Run @ 400m
    25x KB Thruster
    Run @ 400m
    50x Push-up

    Repeat 3-5 times, and then cool down.

    check out www{dot}racedaydomination{dot}com or email me joe@hybridathlete.org for more obstacle race training tips
    Joe Vennare
    Hybrid Athlete

    www.racedaydomination.com
    www.thehybridathlete.com
    www.kettlebellcardio.org
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