Spartan Training Tips: Making Podium within your first 4 races

[@jettoh]

1. 400 by 400, sprint then active recovery , do as many as you can, starting at a total mile. 2. Pull up , start with 5. Keep superset going. 3. Burpee superset, 5 quick first, then move up +5, to 30 4. Work on obstacle weakness

[@StephenPetaiaSau]

Dude I’m so glad I found your videos. They’ve really helped with my spartan training. I’m doing a Spartan sprint in a few weeks and I feel a lot better that I’ll do ok using your advise.

[@Dusticron]

That's great. Let me know how you do at the race.

[@channingscott009]

I love watching you run with your arms flying! 😂😂🤘✌

[@ericahern9138]

I’ve watched a ton of spartan training videos. This is better than a lot of what’s out there: it’s solid, actionable advice. Nice video and congrats on the hardware.

[@Dusticron]

Thank you. Have you run any races yet?

[@ericahern9138]

Dusty yes sir. In my fourth race I placed top ten Elite at Kilington Beast. So I related to the title of fourth time being the charm :-) No podiums... yet.

[@Dusticron]

That's awesome! Kilington Beast is supposed to be one of the hardest races. Impressive, most impressive. Also, I think "yet" is the operative word in your comment. :-)

[@DrERtv]

enjoyed the video, good tips

[@fitexpat2616]

Thank you bro for sharing training tips for spartan race..

[@nikkiherrera1591]

Thanks for the tips! I would love to see more videos like this. This will be my first race.

[@Dusticron]

Thank you. I definitely do make some more. What is your goal for you upcoming race?

[@Michelle_Ellen87]

My goal is to finish! 😆 Doing my first beast next month!!!

[@Dusticron]

Beast, impressive.

[@normboarder]

Thank you found your post on Reddit :) I'm planning to try a sprint in about 2 months, this will help!

[@Dusticron]

Glad to help friendo.

[@Run2BFree]

I've only done a beast, but have gotten hooked and I want to place. Thanks for the info.

[@Dusticron]

Congrats. I like your approach, start with the hardest possible race, then go from there.

[@ernestoginebra3473]

Thank you for the advice !!

[@HaleyFunk1]

Thank you so much! This is very, very helpful. Thank you so much

[@Dusticron]

You are welcome, good luck!

[@Obscured101]

Hey man I'm trying to lose weight for races like this and other obstacle sports that I'm interested in. Your video gave me an idea of what I need to train and I appreciate it.

[@Dusticron]

I went through the same thing, when you focus on the training the weight will come off before you know it.

[@jstr808]

Older video but solid truths! Trying to finish top 20 in November 2019 Super in Sacramento. Your 4x400 strategy will be used for sure!!!

[@Dusticron]

It works and you have plenty of time to get the most of the workouts

[@leonbenj]

Very helpful! Thanks dude

[@juliantierwolf]

Des Please more Spartan Race Videos

[@OffYourBackBJJ]

my main goal is top 10 in my AG right now. havent raced in a while getting back to it

[@paulleatham6830]

Thought it was clickbait turned out to pretty good advice. This is also what Spartan recommends on their Get Fit Fast program.

[@Dusticron]

Yeah, not click bait, I am pretty much what you see is what you get, for better or worse.

[@KevinOriet]

This is a great video on tips to perform better in spartan race. Really liked this video compared to others that talk about spartan training.

[@Dusticron]

Thanks. I think you may feel that way because this video is not just about training but how to train to be better. If that makes sense.

[@NROS2012]

Awesome tips, thanks

[@TheUsualSuspekt]

Climbing the rope gets me everytime.

[@rockybproduction9038]

I just finished my first Spartan race 40 pounds over weight haven’t been in the gym consistently in a year don’t run. I wasn’t able to do anything with monkey bars or the ropes course so all together I missed 4 obstacles. I’m planning to do another in august so I rejoined the gym and I’m training now

[@rockybproduction9038]

I came in very close to last in my age group (234 out of 256). My next goal is to at least be in the top 50.

[@Dusticron]

@@rockybproduction9038 That sounds very similar to my first attempt as well. Follow the basics, and you will hit your goal.

[@andrewl4018]

Appreciate the advice!

[@Dusticron]

Anytime. IO need to get back to some training...I have been letting my body heal a bit for the next challenge.

[@johnross9144]

Thanks! Great video!

[@soundcloudman6386]

I am going to go into a trifecta may 7-8 in Bigfoot MT this year and it will be my first one. Age 17 cause I turn 17 in March

[@grigoredemerji8371]

Very helpful video! Look forward to new tips :)

[@Dusticron]

Thanks. I'll have to do another video soon, I have one up for my goto strength workouts.

[@josecabrales9758]

Most helpful video I have seen thus far. Thank you!

[@Dusticron]

Thank you for watching. Someone else that watched this video actually messaged me that they got first in their age group implementing these strategies. On their second race.

[@bjcarte7]

Read my top comment above. For more additional tips to become your best spartan runner.

[@bjcarte7]

@@Dusticron read my comment above, and implement those as well if you wish.

[@Victory_ofthe_people]

Great video all around! You should really do more if you can find the time to. Thanks

[@Dusticron]

For sure, if people are getting something of them I would love to do more.

[@khalilbatah7199]

Nice 🙏

[@stevenbrown6955]

Awesome. Thanks man.

[@Dusticron]

I hope it helps, the video is a little long winded for basic training principles; but it really does help.

[@jettoh]

Thanks for the amazing video Dusty ! Just finished my first Spartan Sprint ... :)

[@Dusticron]

Awesome! Are you hooked now?

[@jettoh]

Yes, just finished a beast!

[@thehartleyproject675]

Great video. How do you set up your week before the race? Race week for the first 10km?

[@Dusticron]

Light workouts. Lots of stretching the day before.

[@zanebischoffrn]

So long story short tough mudder was canceled and apparently we are now doing the Spartan 10k race….in about 2.5 weeks…I just want to finish but I realize it might be beyond what I can train for given it’s not very far away. In addition to 400x400, pull-ups, & burpees…how do I find out my weakness?? I guess I’m not exercising enough if I don’t already hear my body telling me what is the weakest. Do you coach via zoom lol

[@Dusticron]

At this point, I think you should just focus on conditioning and endurance. Then just use the race as a training/learning experience. You will definitely find out your strength and weaknesses at the race. From there you will know where to improve. As far as training. If you watched my videos, you know all that I know.

[@brianmunday8182]

These are decent tips. The Burpee one is not great advice. The 400 x 400 is great advice. it is extremely unrealistic to make the podium in 4 races. Its not going to be achievable today since all the athletes are getting better. Your goal should be to be better than the last time.

[@lachiebrown1528]

Hey Dusty I recently just participated in my first ever spartan race in bright australia called the super with barely any specific spartan training and placed 5th in age group now really determined next year to make it to the podium, If you have any more tips on running distance and gym workouts i would love to get some info of you man

[@Dusticron]

Awesome job! Based on your brief description, It sounds like you already have a strong mental attitude and incredible physical endurance. Of the training you did get in, what did your workouts look like?

[@lachiebrown1528]

Dusty Thanks for replying man! would i be able to email you? My gmail is [e-mail]

[@Dusticron]

Sure. I'll shoot you an email now.

[@joelbrown2549]

AROO! AROO!

[@scottlam4171]

Just out of curiosity what was your time? I'm going for my first Spartan sprint in two months and I'm just binge watching all the tips I could find. Thanks for the tips

[@Dusticron]

Hey, it was 44:23.

[@NikolaTeslaEE]

Comment for the algorithm

[@grantwalter2243]

1:45 where am I supposed to go to a track? The only times I can workout are during the day and I’m not about to get accused for creeping on kids

[@Dusticron]

A college track?

[@Dusticron]

Or just mark out a quarter of a mile

[@twebb1]

so how i do i sign up for the elite race. do i have to do a normal spartan race first?

[@Dusticron]

No, you can do elite out of the gate

[@twebb1]

@@Dusticron oh okay. Where do you find the elite races tho bc I couldn’t them on the website

[@Dusticron]

@@twebb1It should be on the same page where you select your race. What race are you looking at? There might be a limited number of slots and if the were to get filled you might not be able see the Elite as an option.

[@loydpascaran5689]

I'll do 120 burpees in my first Spartan race SUPER here in TAIWAN few weeks ago. 😂😂😂

[@AndNowIJustSitInSilence]

within four races...okay, but how much time passed between the first and the fourth race?

[@Dusticron]

Good catch, 4 races sounds bettter. From first race to 4th race, 13 months. Although, I didn't train year round. I always started in January and the first race would be in March.

[@Dusticron]

So total months hard training maybe 6-8.

[@chyennegervais4657]

I literally can’t do a pull up 😫

[@Dusticron]

I think everybody, including myself, has been in the stage of not being able to do pull-ups. I should make a video on how to progress to doing pull-ups. The best way to begin is just to start hanging on pull up bar, doing assisted pull-ups, and lat pulldowns.

[@chyennegervais4657]

Thank you! I’m training for the spartan beast in Kimberley BC first ever race! Wish me luck!

[@Dusticron]

Good luck. You'll be great.

[@roger9162]

Did you get podium in Age Group ?

[@Dusticron]

This was before age group, it was overall. Otherwise, I would have got first in the age group. I got beat by two kids. I also despise age groups.

[@johnbarrick4836]

Lol I’m in pretty good shape at 220

[@Dusticron]

There are some beast killing it at 220, like Hunter McIntire

[@bjcarte7]

Good tips. I will add more crucial tips. Earth grounding via laying on a clean patch of ground, or best yet, getting into a cool, warm, or somewhat hot outdoor water pool, with the actual earth ground below.....the earth ground provides a healing frequency for the body, that consistently flows out of the ground itself. Cold water therapy, to reduce inflammation, increase circulation, and therefore, increase endurance. Earth grounding, and best possible way of eating...big time improve endurance as well. For eating, need to avoid all grains and processed sugars. UNLESS your gene code, is from a different country and environment, for example, if your Asian, your body needs rice and possibly other grains, to maintain peak health. Myself, with family heritage of Russia, Europe, and America, I need meat(mostly red meat, occasional chicken or bacon, and salmon......, fruits....blueberries, cherries, and apples......and veggies, cooked and mostly the green ones, with occasional carrots or radishes...….all foods from the northern areas of this world. I also incorporate some goat cheese and butter, for dairy. And pistachios, for nuts. For suppliments, I use the Shaklee company, I use the mens multivitamin, their grass fed whey protein shake, or meal shake, and their PM recovery supplement. All of those, add great health boost as well. That said, we all eat differently, but avoiding processed grains(especially the wheat) and processed sugars, is the ultimate key, to finding your way to peak health via eating. And the last one, intermittent fasting. Keep your eating within a 6-8 hour window each day, 2 meals a day, and making sure you go at least 16-18 hours, between your final meal of the day, and your 1st meal the next day. That in itself, huge overall health/endurance benefits as well. Happy new year everyone. Peace, healing, and higher good to all of you.

[@everydayspartan1650]

Ok, so I see this video around a lot. I don't doubt that this guy is fast and have achieved success as a racer. However, there is a lot of information that is not being put in this video. Primarily, that you aren't going to podium a race by doing just strength drills unless you are already a pretty stacked runner. What I imaging happened with this guy, is he was already a good runner and just maintained a good running base while strength training. My friend did the same thing and got 4th in a race after only a few tries. But that kind of running base takes YEARS to develop. It isn't something you can just watch a short video of and get down. I have been training for two straight years doing things far more intense than what is mentioned in this video, and I am still nowhere close to the podium. Any youtube video that is telling you you can achieve top-athlete caliber performance in just a few simple steps is intentionally omitting information. For example, the 400s on the track are great if you are already someone who runs consistently, but you need to mostly be running longer easier runs to build a proper base, and then incorporate this speed work into your routine only 2-3 times per week. Doing it all the time fails to build the endurance you need to perform for longer periods and can lead to a high-probability of injury.

[@Dusticron]

Yes and no. You are right, you could get injured (as I did). You are also correct that there is more that needs to be done in complement, but without these exercises, I would not have got podium. This is a very high level, however, You are wrong, you don't have to have a history of running to do this or get endurance while increasing speed. I don't believe that you need a base of x amount of miles before moving into sprint training. In fact, when I started training, the pain from a job/run was painful to the point that I questioned my ability to run period. I would actually dare to say you may not be pushing yourself hard enough in your training; I don't mean to say this to be mean or insulting. May I ask, if you are doing 400's, what is your lap time?

[@Dusticron]

Also, I put a video that highlights my strength-building workouts, I think that this would fill in some of the gaps.

[@everydayspartan1650]

@@Dusticron I am certainly pushing myself as hard as I say. I don't think that what I do is particularly impressive, but I certainly follow these workouts and others that I do. I'm following the Jack Daniels model with two days of speed in a given week, and I typically run mile repeats, 800s, 400s, or do Fartleks for time. I run my 8x800s on about 3:00 pace and 12x400s on 1:20 pace. I've been steadily decreasing my intervals as I go. I can run a (barely) sub 6:00 mile. I'm not fast enough to podium, but I haven't been stagnant. But from what I have seen, most running books I have looked at seem to agree on increasing base enough that you can run and handle the milage. I worked on just getting up to 5 miles at a time before incorporating speed work into my routine. Speed work is super important, but I know people who watch things telling them to do 400s, and then they only go out and run 400s. Again, I think you are clearly accomplished. But I feel like this video paints an incomplete picture about how average people should be training. To be fair to you, I haven't seen this other video that you mentioned.

[@Dusticron]

@@everydayspartan1650 Do you think you could jump to 1:15 and 2:30 respectively if you had more recovery between intervals? How many burpees do you get during a race on average? If I get more than 2 sets, I can't recover a good race time.

[@everydayspartan1650]

@@Dusticron I don't fail any obstacles except rarely the spear or the tire flip. I probably average less than half an obstacle failure per race. I probably made the mistake to training too hard for obstacles and not enough for the running if I am being honest, but I at least don't usually have to worry about burpees in a race. And I plan on having a few months before my season starts again to try cutting my times down starting soon. So I feel confident I can bring those times down. I am unsure about a 2:30 on 800s, but I feel pretty confident about the 400s. I really would have to wait until my big pre-race season tapor to know for sure.

[@bgazzar]

Great tips. Thanks!