Don't Just Finish - Be Ready to DOMINATE your next Race!
Prepare for your next Spartan Sprint, Super or Beast with a comprehensive Spartan specific training program specifically designed to improve your strength, power, muscular endurance, aerobic capacity and anaerobic capacity.
Whether you're running for fun or you have that competitive drive in you BE READY for you next spartan race! Spartan racing consists of multiple components:
As in any sport, specific training distance is dictated by the relative contribution of aerobic and anaerobic performances. My advice is to develop those qualities that are not your strongest. For strength athletes, spend time running and on your feet. For people who already run a lot, work on your strength. For everybody across the board, movement fundamentals, grip strength, and obstacle skills can always be improved.
Improving Grip Strength
This is absolutely a game-changer in OCR. We climb ropes, hang on muddy monkey bars, swing ring to ring, climb walls, farmer carry logs, and much more. Again, by training according to StrongFirst, we already do a majority of the needed strength work that automatically improves grip strength.
Here are some of the strength-based training protocols I recommend for grip strength, grip endurance, and general overall strength:
In every race, they: bend, crawl, carry, climb, hang, jump, lift, lunge, swing, pull, push, run, breathe, sprint, squat, balance, stretch and twist. In order to succeed, these athletes must be prepared to do these things on a regular basis.
Start adding these training protocols in to your programming and you will see great improvement in overall athleticism:
Obstacle Skills. The best way to train for these is to research the common obstacles you will face in a given race and try to mimic them. The standard skills I focus on are any kind of rope climbing, monkey bar practice, ring to ring practice, wall climbing of any height, and the Spartan Spear Throw.
SPRINT 3+ Miles - 15+ Obstacles
SUPER 8+ Miles - 20+ Obstacles
BEAST 12+ Miles - 25+ Obstacles