S&C for Spartan Race?

Discussion in 'Strength & Conditioning Discussion' started by GoatyP, Jan 5, 2015.

  1. GoatyP

    GoatyP Blue Belt

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    My friends and I are doing a Spartan Race in April.

    Given that this is our first time doing such an event, is there any S&C that we should work on? We're not trying to demolish any records but just finish in decent time.

    I mostly train MT with the usual abs, pull ups and push ups.
     
  2. NurseKnuckles

    NurseKnuckles My Mom's stronger than you belt

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    You won't have any trouble finishing a spartan race. there are line-ups at the obstacles. Lots of time to yell and scream elite things at fellow racers. So as long as you can run 800m without dying, you'll likely do fine.
     
  3. selfcritical

    selfcritical Brown Belt

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    Caveat: As long as you can run 800m and doing burpees for missing obstacles doesn't break your soul.

    Still should be a pretty easy bar to clear. Are you doing roadwork regularly?
     
  4. ocean size

    ocean size Black Belt

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    Sprint distance? Just run closer to every day, max distance doesn't need to be more than 3-5 miles. Then do workouts with lots of burpees, rope climbs if you can, calisthenics, sand bags etc. The spartan race email list you can get on from their website will send you workout routines regularly
     
  5. Bludshed

    Bludshed ANTE BELLUM Platinum Member

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  6. Freestyler

    Freestyler Purple Belt

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    Yeah which distance obvi matters. The beast I'm sure you would have to train for at least somewhat depending on your current shape. The sprint is made so that mom's can finish it.
     
  7. KILL KILL

    KILL KILL Gold Belt

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    Fat people finish those courses so how physically demanding could it be?
     
  8. Freestyler

    Freestyler Purple Belt

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  9. ironwolf

    ironwolf Double Yellow Card Double Yellow Card

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    JRT did one, ask him how to train for it.
     
  10. DrBdan

    DrBdan Something clever

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    The same topic came up last Winter when people started thinking about doing these races in the spring and the answer is lots of LISS. Pull-ups help since you have climb over and swing from things. And then just general strength.

    If you use the search function I'm sure you can find old threads.
     
  11. Freestyler

    Freestyler Purple Belt

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    I watched a video on a guy who trained for the beast(13+ mile one) and he did a lot with pull ups and sand bag carrying/farmers walks. If you watch it on TV it's a lot of up hill/down hill carrying, etc.
     
  12. DrBdan

    DrBdan Something clever

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    That makes sense. I could see prowler work being helpful too, for building general work capacity and muscle endurance.

    Doing the beast is pretty impressive.
     
  13. Bludshed

    Bludshed ANTE BELLUM Platinum Member

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    [​IMG]
     
  14. GoatyP

    GoatyP Blue Belt

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    Yeah, we're doing the 13 mile beast... So I guess we can incorporate more pullups and non-stop exercises for work capacity. We don't have access to a prowler or rope tho.
     
  15. JRT6

    JRT6 Black Belt

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    I've only run Beasts and Supers but the only training I've ever needed is joint conditioning for running on incredibly uneven terrain, rope climbing (scoop and stomp) and pinch grip work. With those two races being between 8-14 miles you're not going to be sprinting anywhere.
     

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