Day 8: Strength Training

                An important aspect of any training program is having & sticking to a specific routine that allows you to track progress & make adjustments when plateaus inevitably occur. Over the past few days I have put together a training plan that focuses on building functional strength intended to propel me over each obstacle on race day. This is a preliminary plan, & I intend to sharpen my routine as I read & learn more about Spartan-specific training.

                What follows below is a brief description of each of the strength exercises that I will be working on to prepare myself for the Spartan race, as well as why I chose them. The daily breakdown can also be found & tracked on my Twitter (@100DaySpartan) or my Instagram (100DaySpartan). I will provide more details on my cardiovascular training in the coming days. 

For each strength training exercise, I will be doing 3 sets aiming for 12 – 15 repetitions before adding weight. The strength exercises will be completed in interval circuits, limiting my rest time between sets to mimic race day conditions & to build muscular endurance.
 

Strength Training Exercises:

Burpees (chest, triceps quads, glutes, hamstrings, abs): as much as I’d love to complete every obstacle, the reality is – I will be doing burpees come race day. Unfortunately, the best way to prepare for them, is to do them. A lot. The bonus is that burpees are a great full body strength-building exercise that taxes the cardiovascular system. To start I will be completing burpees twice per week & will work myself up to 30 per set before increasing to 3 times per week.

Dips (chest, shoulders, triceps): dips are a great bodyweight exercise that blasts the chest & triceps & has the added bonus of perfectly mimicking the act of propelling oneself over a wall. As I move beyond the 20-rep range, I will incorporate a weight belt for some extra resistance.

Push-Ups (chest, shoulders, triceps, back, core): another classic bodyweight exercise, the push-up hits a variety of different muscle groups that will translate to increased strength on race day & improve my ability to crawl through mud & under barbed wires!

Two-handed Kettle Bell Swings (hips, glutes, hamstrings, core, shoulders): a new exercise added to my repertoire, the kettle bell swing is a compound movement that uses many large muscle groups & is a great way to increase functional strength & cardiovascular performance.

Pull-Ups (back, shoulders, biceps): the pull-up is an effective bodyweight exercise that is great for increasing back & grip strength, & will pay great dividends on hanging obstacles such as the rings & monkey bars. Similar to dips, as I increase over 20 repetitions I will incorporate a weight belt.

Deadlifts (glutes, quads, hamstrings, back): my all-time favourite exercise, this compound movement is king when it comes to strength gains. Legs, core, back, arms, you name it – the deadlift strengthens it. With my deadlifts, I will be focusing on perfect form & higher repetitions  

Rows (back, biceps): another heavy compound movement, the row is a great exercise for building back strength & explosiveness which will be imperative for pulling exercises during the race.

Chin-Ups (biceps, back, shoulders): a variation of the pull-up, the chin-up uses a lot more bicep strength which will be important when tackling obstacles such as the rings & monkey bars where you are focused on holding yourself up, as opposed to just pulling yourself over.

Plank Crawl (core): a new exercise to add to my repertoire, the plank crawl mimics the movement of crawling through mud, or under barbed wire. I am all-too familiar with regular planks, so am excited to add a new twist to my often-neglected core workout.

Medicine Ball Twist (core): also known as a Russian twist, this too has been a staple in my core workouts that I will continue to ensure I am building a strong core for the race.

Hanging Leg Raises (core): the hanging leg raise is a great core workout that incorporates grip strength & ‘hanging ability’ which will be two very important aspects of the race.

Goblet Squat (quads, hamstrings, glutes, core): getting away from barbell squats was a tough decision for me, but the goblet squats allow me to focus more on my form & my core, & is also easier to work into an interval with my other leg-specific exercises. Leg strength & endurance will be a major key to a successful race.

Box Jumps (quads, hamstrings, glutes): box jumps are an effective plyometric exercise that focuses on leg strength, explosiveness, & balance. An added bonus is that they will help ensure I make it over the fire on race day.

Lunges (quads, hamstrings, glutes): another leg exercise focused on strength & mobility, weighted lunges will help me build up my leg strength & muscular endurance for the race.

Farmers Walk (quads, hamstrings, glutes): carrying around heavy things is a huge part of the Spartan race, evidenced by the atlas carry, the bucket brigade, & other obstacles that include walking with a heavy object in your hands, or on your back. The farmers walk training will make sure I’m prepared.

Conclusion

                These 15 exercises are the strength exercises that I have decided upon as I begin my Spartan strength training journey. I have chosen each exercise to help me with at least one specific Spartan obstacle in mind (more on that to come), but I would love to hear any suggestions on exercises that served you well, or that you think I have missed! Please feel free to let me know here or on Twitter (100DaySpartan) or Instagram (100DaySpartan)!

100 Day Spartan