Ramp Up Your Race Prep - Spartan Race
The Spartan is no ordinary race. You'll need to lift heavier, run faster, jump higher, and compete smarter than ever before just to survive. That's where we come in.
The Spartan is no ordinary race. You'll need to lift heavier, run faster, jump higher, and compete smarter than ever before just to survive. That's where we come in. If you plan on conquering 10 punishing miles of diabolical obstacles, typical race training will have you falling painfully short. Ancient Spartans trained for decades to prepare for battle. We'll have the unbreakable new you ready in time for race day.
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How to win the Spartan Race World Championships
The Spartan World Championships represents more than the fastest, or the strongest, or the competitor with the greatest endurance. It represents a uniquely human kind of fitness.
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Ramp Up Your Race Prep
Unbreakable Hill Intervals
By Jason Jaksetic
A hill is a useful piece of training equipment.
No matter how tough you think you are, elevation will push you to the breaking point. No one is immune. If you want to go full speed without having to run fast, a hill will supply you with everything you need.
High intensity intervals of maximal effort are a great way to benefit your cardiovascular and muscular systems, all while burning any surplus calories.
Jog/run 10-20 minutes. This doubles as your means of transport to the workout, and your warm up.
10 second hill climb (sprint)
30 seconds rest - x 3
20-second hill climb (very high intensity)
30 seconds rest - x 4
30-second hill climb (high intensity)
1 minute rest - x 2
(The 'rest' period consists of walking downhill.)
Jog home, then stretch.
Those in flatlands, you do these uphill intervals by dragging a tire with a rope. It will be great practice for your next Spartan Race.
Hill Running 101
The only way to beat the hill is to embrace it. Running on a flat surface, a runner only needs to produce energy for horizontal work. The extra energy needed to lift the body vertically against gravity accounts for this extra energy expenditure. Get more caloric burn for your time spent exercising by running hills.
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Building muscle isn't just a vanity thing. Make sure your body is as functional and powerful as possible before you hit the starting line.
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Down, Dirty and Fit
These three workouts will give you the strength and endurance you'll need to conquer the Spartan Race's most menacing obstacles.