Spartan (Obstacle Course) Race: How to Training first race: Week 1

[@leannesuttles6832]

I just started working out 4 months ago and did not know about Spartan Races till now. I will waiting till the 2022 season to compete.

[@Dusticron]

In that case, you have plenty of time to train.

[@BryanGervais]

Thanks Dusty, this is a slightly upgraded version of one of your older posts which I am using now, but I like this version more I think, especially with the Spreadsheet it's better now. I look forward to the exercises for Rope climbing video as this is a weakness of mine. the J & S techniques are difficult to get used to. I do have a rope but my ceiling is not high enough.

[@Dusticron]

You are correct, that's because the old post is basically my core workouts, so you will see variations in each of the videos. For you, someone who is familiar, , you will get the benefit of insight in how I would pace my self out. With rope climb, there are a couple tricks. One that I can mention is to look for the older ropes. You will have a choice of several, some will be newer. The older ones will provide more friction for grip because of worn out threads.

[@BryanGervais]

@@Dusticron Thanks again, and the great rope tip.

[@jeffbedsole9741]

Hey dusty almost done with week 6 of your plan and it's going great thank you. I'm gonna cycle through it once more before race day. I'm modifying it a bit. Just saw a Jacob's ladder machine at my gym. Do you have any tips on transferring one of the 4x4 workouts on this...Thanks

[@Dusticron]

For that, If I understand the equipment, I would probably do 60-90 seconds on the machine alternate with 30 burpees.

[@jeffbedsole9741]

@@Dusticron oh yeah that sounds good. Actually it sounds like it will suck..Which is great...lol...

[@Dusticron]

@@jeffbedsole9741 I need to get after it as well.

[@danc4454]

What category do you recommend for a beginner? Former soccer player in decent shape..giving myself 6 months to train. Age group?

[@mirgengjimi9377]

Thank you for the help. I am competing in an obstacle course in May 2020. We won't have to lift heavy objects during the race, just running and doing a OC similar to what they do in the military. I just wanted to train with bodyweight exercises and cardio. What can i do to substitute the exercises where weights are included?

[@Dusticron]

Chest press, replace with pushups, just double reps. Incline bench press, do pushups facing downhill. Goblet squats. Hold something heavy. The pull exercises, you will have to do some sort of assisted pull up.

[@BryanGervais]

Just curious, is this the workout you are doing at your more advanced level by just increasing weights and reducing rest times between sets? Of do you do a more advanced routine?

[@Dusticron]

I just answered this in-depth, but the window closed without saving. In short, yes, add weight reduce recovery and add 10 burpees or 10 goblet squats. Alternatively, you can choose between one or two bookends each set. The first option is doing the max 4 rep core exercise for the muscle group targeted by the superset. For example, when doing chest, do your 4 rep max with bench. So you go into the superset fatigued (warm-up with push-ups and 15 reps of 50% of max). The second bookend, just do a burnout set. So for chest, you can continue with chest press, with continuous reps, continually lowering the weight as you fatigue at the current load. Also, make sure you are eating a lot, so you don’t destroy your muscles. At the very least, take some BCAA’s before jumping in there.

[@BryanGervais]

@@Dusticron OK thanks, I was wondering where the Burpees went. ;-) I'll add in the other variables next time as I actually just finished workout 1. Was decently challenging even without the burpees. The 5x 1 min dead hangs toasted my forearms! I did Stairs indoors instead of the 30 min run as it is bad weather in Munich right now.

[@G4inmotion]

Thanks for the training plan! Attempting to to my first trifecta in 2020. Starting w the sprint / super / beast.. Also saw some of your ninja warrior videos.. Actively been training for ninja warrior 3+ years and has helped big time for the sprints I've competed in thus far. Please keeping making vid's hope you get to 1k soon.

[@Dusticron]

Thanks man. Where do you do your ninja training at?

[@G4inmotion]

@@Dusticron Chicago there are/around 5 within 2/hours of my location... Would like.to.check out Drews new gym. I heard its the mecca of all ninja gyms..Far from ATL, but always looking to travel and check out some new gyms. Do you have Instagram?