Thanks for the tips. Planning to try my first Spartan Race with some friends (the 10k) and I appreciate the ideas around some exercises that could help prep.
Just did my first workout with the bucket carry routine and was pretty surprised with how I did. I was hoping that I’d do better than 40mins and finished in 37:25 with 1 min rest between after the 2nd and 3rd rounds. Found the burpees to tire me out the most. 🥵
Thanks for the workouts! When doing the workouts and then adding the 4 to 6 miles runs in, am I supposed to keep my heart rate in a certain zone? Kinda like running slower to get faster? Or is it like a max effort run?
Great advice Dusty. Just found you. Training for my first-ever race and it's a beast. Is this program recommended for that length of the race or did you have a different race length in mind when you put this together?
Preparing for a powerlifting meet and a spartan race. This helped A LOT. I'm hoping my lifts will carry over but the conditioning is my issue. Will be lifting in the mornings and conditioning at night.
Congrats on your success with your Spartan races- awesome achievements. For what period of time before your first race did you do this training regime? 3 months or so?
So this seems more endurance than pure strength? And if one doesn’t have the time for two workouts a day, where would you cut strength for runs or vice versa?
If you are confident that it's only pain from exercise and not injury, I would just push through it. If it is an injury, you should stop that workout for a while. Let your body heal, then come back at with a lower weight. When you are carrying the bucket, make sure you have your shoulder blades pulling back towards one another and shoulders pulled back. I try to make sure my hips are directly under my body. With all that said, this one of the harder workouts
I chang from bodybuilding to crossfit/spartan^^ training. Yesterday i did your first superset of chest worlout and i totally destroy myself, start with 36kg chest press, bend over 16kg and squad 60kg. I need more endurence^^
I’m thinking about participating in a 8 mile Spartan race in about 8 weeks. Is that long enough to be ready? I consider myself somewhat athletic. I only get to do weights about once to twice a week (3-4 upper body exercises and two leg exercises @ 3x10) and do about 2 miles of cardio 3 days a week.
If you are ok walking parts of it. You will survive. But if you want to run the entire thing, you will need to increase how much you run. If you can get to where you can run 4 miles comfortably, you will be able to run 8. However, it will hurt.
I'm 53 and going to give this a try. I am pretty fit already but would like to take it to the next level. One question. What resting period between workouts do you recommend? 5 days straight with 1-2 days off or every other day?
Maybe alternate hard day and active rest day for the first couple weeks to see how it feels. So, day 1 Hard, day 2 active rest, day 3 hard, day 4 active rest...and so on. That way you can test the waters.
I can't find your recent comment, that workout with the deadlift and pull up is pretty intense. A better way of looking at it is try to get the deadlift and pull-ups done in the first 40 seconds, then rest for 20 seconds. Again, it is a pretty intense workout, so if you need to take a break make sure you do.
@@Dusticron yeah I deleted it as I want to reword it. Yeah this is a tough workout! I can barely type this. My fingers are spent after the rope pulldowns. OK, to my re-phrased question... I started the timer and did the 1st round of 5 dead lifts and 5 slow descending pull-ups and looked at the time and had 5 seconds left. I kept going and was spent after 3 rounds so I thought, did he mean rest "one minute" between each of the 10 rounds or really one after the next? In Superset #2, is it 5 rounds or 3? Also, I replaced the weighted Rows with Inverted Rows because I don't have this in my home gym. I added a 4 min. cumulated time dead-hang on the end as I need to work on that. Yesterday I did the 1st workout "Chest" but I did't do the sprints yet as my running condition is poor, so I did just a 4 mile run in 40 min. Should I keep this up until I feel ready for adding in the sprints or add them now and just tough it out? Sorry for all the questions, I really like your approach and I have 3.5 months to get this right until the race, so I may have a few more questions until I have the routine down. Will buy a bucket and Sandbag tomorrow :) I'm putting my faith in ya ;) THANKS!
Nutrition isn't really my strong suit. I just follow general rules of thumb. Try to do an even split between carbs and protein, then whatever is left for fat. I eat eggs every night before I go to bed. If you have a light carb day, make sure you are taking BCAA's before a workout to prevent from damaging your muscles. Protein before and after workouts.
You don't have to give up the heavy weights, but definitely have to add endurance to your training. It would all depend on how much time you have. In terms if "and vs or" . If you have only time to power lift or increase endurance, lean towards endurance.
Squats honestly freak me out because I am worried about hurting my back. I'll do a ladder, but when I hit to where I can only 4 or 5, I will immediately back down the ladder.
@@DusticronGood to know. I'm with you man on squats potentially causing injuries, probably due to muscle imbalances. The standard squat where you have a foot flare of 10-15 degrees and abduct the hips as you come down can tweak the weaker of my hips, but single/unilateral variations (i.e bulgarian split squats or lunges) are safer for the hip, and also for the back vs the barbell back squat or goblet.
These are pretty much rotated every day through the week. I'll do active rest, which is just light workouts. If I am feeling drained or injured, I might take a recovery day. Yoga is also good.
I am not sure. The rocks are just gravel. to be on the safe side, you can mix sand in with gravel, then hose it down, and fill to the brim. It should ensure that it is the maximum weight. It definitely weigh more than what you will have at the race, but that is going the better for training.
The robe climb is about gripping with your feet more than it is about strength. I got a technique for practicing you can do in the comfort of you home.
I'm not sure about the number of sets for the Deadlift 5x / Pullups 5x superset every min on the min. When I calculate this, it comes out to 10 full sets of Deadlifts and 10 Pullups if I do this every min for 10 min right? But you have 5x written. Which one should I be doing? thanks!
oh Jesus I was so happy that I have lost 20 kgs in this year, train 4 times a week, want to loose 20 more and decided to do a spartan race on next summer but I am a girl and I can't even do one pull up :D So I guess I'm gonna suffer :D halp
I was involved in horrible factory explosion at the mma glove factory. The gloves were fused to my hands, granting me superior strength. Well that, or to hit the punching bag in the background.
@@iwearnogi7753 So your suggestion between sets, is to put wrap your hands, put on boxing gloves, hit the bag for 60 seconds. Then take off gloves, unwrap hands so that you can safely grip weights, to 10 to 15 reps. Then rewrap hands, put on gloves, and hit the bag for 60 seconds. That seems very counterproductive, I would just rather take the advice from the guy wearing in your words, MMA gloves (they are not) than the guy who is going to dedicate 50% of there workout to taking on and off boxing gloves.
