Spartan Off Season Programming: Week 1

Day 1: Hinge/Press/Grip/Aerobic

Warm-up Light run Beginners .25 miles Intermediate .50 miles Advanced 1 mile

Strength Training Sumo Deadlift (barbell, kettle bell, sandbag) Beginner: 2 sets of 10 at tempo Intermediate: 3 sets of 5 Advanced: 5-5-5-5 Rest 90 seconds between sets.

Aerobic Conditioning

• 3 rounds for time
• 400 meter run
• 30 second hang
• 30 KB swings
• 100 foot Farmer Carry

Challenge of the Day: 6 Minute Rep Test 1 minute Burpees 1 minute Jump Squats 1 minute Pushups 1 minute Split Lunges 1 minute Flutter kicks

Cool down/Mobility

Day 2: Press/Core/Agility/Aerobic week ¼

6 Min: ABC Dynamic Warmup 30 seconds Perform each twice

• Ape Crawls
• Bear Crawls
• Crab Walks
• High Knees
• Butt Kicks
• Ice Skaters

2-5 Min Test/Challenge of Day Core Test Test and Record Max Plank Hold from forearms

10 Min Strength Training Bench Press Equipment: Barbell, Kettlebell, Dumbell warmup to work sets Beginner 2 sets of 10 tempo 3101 Intermediate 3 sets of 5 reps 2101 Advanced 5-5-5-5-5 2101 rest 90 seconds between work sets

6-8 Min: Core Conditioning 2 Sets Equipment : Spartan Pancake Bag

• 10 Panckake Russian Twists each side
• 10 Pancake Crunch Tucks
• 10 Panckake Plank Pull Through
• Rest 1 minute between sets

8 Min: Tabata Agility 30/30 for 2 rounds Equipment: Spartan Pancake Bag or Bodyweight Pancake Circle Cha-Cha Taps Feet Pancake Circle Cha-Cha Taps Hands Pancake Lateral Hops Burpee Over Pancake

Run 20 Minutes Equipment: Trail, Road, Machine

Stretch:

Accumobility Calf Mash, Accumobility T-Spine Roll, Lying Cobra Stretch, Lying Child Pose

Day 3: Squat/Pull/Carry/Anerobic

6 Min: 2 Rounds 1 Minute Spartan Bucket Carry 1 Min Jog 1 Min Mountain Climber

2-5 Min Challenge of Day:

Pick Two Heavy objects hold to side for as long as you can record score and time retest at end

12 Min: Squat Equipment: Barbell, Kettlebell, Dumbell warmup to work sets Beginner 2 sets of 10 tempo 3101 Intermediate 3 sets of 5 reps 2101 Advanced 5-5-5-5-5 2101 rest 90 seconds between work sets

10 Min: Pullup 5 sets 3-5 reps tempo 2101 rest 90 seconds between sets Int: 5 sets of. 3 Negatives from top Beg: 3 sets 10 reps Ring Row 3101

It’s just a line between aerobic and anaerobic running. You’re aerobic right now, because you’re taking in enough oxygen to meet the demands of what you are doing. But you’re not getting training effectiveness as it applies to being a better distance runner. For most runners, the aerobic zone doesn’t begin until around 120 [heart] beats per minute. That’s the beginning of your aerobic training zone. The end of your pure aerobic training zone would be your lactate threshold. When you demand energy faster than your aerobic energy system can produce it, your glycolytic energy system picks up the slack. Even though the glycolytic energy system is often characterized as “anaerobic” (literally meaning without oxygen), it’s not that there’s no oxygen available, but rather that your aerobic system is going as fast as it can and you still need more energy. The glycolytic system is fast but it’s less efficient and produces less energy, per unit of fuel burned, than the aerobic system. Your body has to clear the lactate from the blood and working muscles and process it back to useable fuels, and lactate threshold is the point at which production outstrips the clearing process and higher levels of blood lactate start to accumulate in the muscles. Lactate threshold can be determined through lactate threshold testing, verified within your training program, and used to make you stronger and faster.

6-12 Min: Lactic Threshold Training Cap 12 Minutes if not completed record reps if completed record time 10-9-8-7-6-5-4-3-2-1 For time Spartan Slam Balls 30/20 Burpees

Scaling Weight For Slam Ball Scaling Squat Thrust for Burpee (Burpee with no pushup)

5-8 Min Stretch: Accumobility Roller Quad Mash, Accumobility TFL/IT Band Roll. Lying Pigeon Pose Paleo Chair

Day 4: Rest/Recovery/Blood Flow

Run at a light pace.

Adv: Run 2 Mile Int: Run 1 Mile Beg: .5 Mile

Stretch

Daily Challenge: Walk 8000 Steps this day record and share a picture.

Day 5: Pull/Single Leg/ Power

Warmup 10 Minute pace run increase speed throughout run

8-10 Min 3 Rounds: advanced

• 8-12 Plyo Pushups
• 10 Box Jumps Bounding 24"
• 20 Spartan Battle Rope Hip Toss

Intermediate

• 5-10 Pushups
• 10 Box Jumps to Step Down 20"
• 20 Spartan Battle Rope Hip Toss

Beginnger

• 5 Pushup Negative 3101
• 10 Step Ups each leg
• 20 Spartan Battle Hip Toss

10 Minute: Rope Climb

3-2-1 Adv Legless or wrap Int S-Wrap or J-Wrap Beg Floor self pull + 10 second hang hold

Rest 2 minutes in between set

8 Min: Barbell Front Rack, KB Goblet, DB Goblet Lunge 3 Sets of 8 reps each leg tempo 3101 rest 1 minute in between sets

15-20 Min: Aerobic Conditioning

Work on keeping work sustainable. Athlete should be able to maintain pace for at least 30 minutes longer than the workout would tak. Record times per round and keep rounds within 10-30 seconds of the next.

Equipment: Spartan Plyo Box, Plyo Box, Sled or Sub Pancake

3 Rounds: Advanced 600 M Run 10 Each BBJO 3 50" Pulls Rest 2 min between rounds

Intermediate 3 Rounds 500 M Run 10 Box Jumps 3 50" Pulls Rest 2 min between rounds

Beginner

3 Rounds 400 M Run 10 Each Weighted Step Ups 3 50” Sled Pulls Rest 2 min between rounds

Stretch

Accumobility Lat Stretch,, Accumobility Plantar mash, 10 Cat Cow, Thread the needle

Challenge: Share one Spartan Inspired Quote with the Group

Day 6: Wildcard Day

3 Min: Warmup 3 sets 15 seconds each

• JJs
• Plank
• High Knees
• Climbers

10 Min Skill Equipment: Spartan Resistance Tube or Bands, bodyweight 2 Rounds

• 10 Band Side Walk to Squat
• 10 Plank ups
• 10 Band Pull Aparts

25-30 Min 2 Rounds For time record total time and individual round

Equipment: Bodyweight, Plates, Dumbells, Pullup bar

Advanced 1 Leg Crank = 25 BW Squats, 20 Lunges, 15 Squat Jumps, 10 Split Lunges each leg 10 Pullup 15 Burpee 50 M Plate Pinch Carry 800 M Run Rest 3 Minutes in between Rounds

Intermediate 1 Leg Crank = 20 BW Squat, 15 Lunges, 10 Squat Jumps, 5 Split lunges each leg 15 Jumping Pullup 10 Burpee 50 M Plate Pinch Carry 600 M Run Rest 3 Minutes

Beginner 1 Leg Crank = 15 BW squat, 10 Lunges, 5 Squat Jumps, 5 each reverse lunge 10 Ring Rows 10 Squat Thrusts 50 M Carry 400 M Run Rest 3 Minutes

5-8 Min Stretch:

Couch Stretch, Frog Stretch, Quad Accumobility Floss, Calf Accumobility Floss

Day 7: Stretch/Yoga/Recovery/Blood Flow

Challenge Day 7: Todays challenge we want you to share one Spartan Inspired Healthy Recipe with the group. Preferably something that is easy to make and to prepare.

Post on the RX Life Pave. We can't wait to see all those recipes!

Walk 8500 Steps use tracking device by spartan

Do Yoga