Spartan Race help =]

[WylieGirl]

Ok so im signed up to do a spartan race in march, and im looking for some helpful hints and tips for how to get my body physically ready for the race =] Im doing the spartan sprint just to get my feet wet and hopefully begin to do the longer and harder ones. Thanks!!

[manganostrength]

Increase relative body strength through strength training and mix interval training with long distance endurance training.

[alex22887]

I've done similar races in the past. Do 10x100yard sprints. 13 seconds to get to the end, 20 seconds to get back. No more than 5 second rests, except after lap 5 in which you get 45 seconds. Try it out along with some box jumps and jump roping. You have to get your cardio up and strengthen up your core. Best of luck!

[hybridathlete]

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

[Cliff425]

Did one last fall. Learned that I need way more upper body strength for getting over walls. Plus the crawling under barbedwire got exhausting so I am really working on the low ground work this year.