ROD 092011
ROD
Tuesday, 20Sept11
Spartan Starter
Run 400 meters
50 Kettlebell swings
25 DB Thrusters
Run 400 meters
50 Kettlebell swings
20 DB Thrusterss
Run 400 meters
50 Kettlebell swings
15 DB Thrusters
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Prepare for a Spartan Race by building your endurance
To prepare for the toughest outdoor cross country obstacle course race available today you must properly condition your body to endure the rigors it will be exposed to. A Spartan race can be broken down into 10 or more mini-races if you consider each obstacle a separtate challenge of completing the entire race.
Some racers will be more adapt at rope climbing while others excell at bearcrawling through the mud, others yet fearlessly charge firepits and club-armed gladiators with zeal. Whatever the challenges in a Spartan Race are, a competitor must be ready for all of them and more.
“Walking” the course doesn’t cut it if you want to compete at the next level, best to be stepping smartly from obstacle to obstacle at a brisk run. Long-distance endurance is not necessary, unless you are tackling a two-day death race. You will, however, require a decent aerobic base so you aren’t gulping air after one obstacle. Jog a few miles everyday(start with shorter distances every other day and work your way up to a decent distance if you have to). Running is an excellent way to build your aerobic base, and you will have to run during the race if you want to win, so lace up those runners and get out there.
You also need good muscle-strength and endurance so your arms and back haven’t turned to jello at the bottom of the wrong side of a climbing wall.To build muscle endurance, work the major muscle groups with body weight exercises. Scores of pushups and situps will help immensely. Work your legs by doing lunges and pull ups should be near the top of your list for exercises to get better at while you are training for a Spartan Race. Work reps over weight, as endurance and overall lasting strength will get you through this race, while sheer power(say from doing 400 pound squats) will not.