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    Stadium Sprint Training Plan

    4-week Stadium Sprint Training Plan

    Throughout the next 28 days, you will grow stronger and more confident in your Spartan skills through a variety of workouts geared towards building strength, cardiovascular endurance, power and explosiveness, and injury prevention. By the end of this program, not only will you be prepared to tackle any Spartan Stadium Series Race, but you will be stronger and healthier to continue along the journey of building your strongest self.

    Stadium Sprint Training Plan Overview:

    During this 28 day program, we will be developing our strength, stability, mobility, and power through a consistent set of exercises that will help you to be successful during our Spartan Stadium Series races. This program is designed by an SGX coach, based on SGX standards and principles.

    You don’t need to have a race scheduled 28 days from now to benefit from this program. If you don’t have a race, this part in 4-week exercise cycle is a time to rest and recover for another 4 weeks of training.

    Week 1 will be focused on laying down the foundation for our exercises. In week 2, we will build greater strength with an increase of weight, but also with a decrease in sets and reps. For week 3, we use the same weight, but increase our sets and repetitions to build strength endurance. Week 4 is our targeted race week. During race week, we enter into our tapering or active rest. This allows our body to preserve energy and to adjust to the previous 3 weeks of training.

    The following 28-day program is designed to push every Spartan, physically and mentally. It will be tough. You will have areas that you will struggle or that you are uncomfortable. It is through these challenges that we grow strongest. Stay consistent with this 28-day program. Your greatest results are seen through the strict structure and consistency of a thoroughly developed program.

    Week 1

    Day 1 – Pulling
    Day 2 – HIIT
    Day 3 – Pushing
    Day 4 – Active Recovery
    Day 5 – Power
    Day 6 – Endurance
    Day 7 – Mind

    Week 2

    Day 8 – Pulling
    Day 9 – HIIT
    Day 10 – Pushing
    Day 11 – Active Recovery
    Day 12 – Power
    Day 13 – Endurance
    Day 14 – Mind

    Week 3

    Day 15 – Pulling
    Day 16 – HIIT
    Day 17 – Pushing
    Day 18 – Active Recovery
    Day 19 – Power
    Day 20 – Endurance
    Day 21 – Mind

    Week 4

    Day 22 – Pulling
    Day 23 – HIIT
    Day 24 – Pushing
    Day 25 – Active Recovery
    Day 26 – Power
    Day 27 – Endurance
    Day 28 – Mind


    Megan Beck, M.S., ATC, CSCS, SGX - Megan is a Certified Athletic Trainer and a Certified Strength and Conditioning Specialist with a Masters of Science in Injury Prevention and Performance Enhancement from California University of Pennsylvania. Megan is a 6x Spartan Trifecta Tribe member and when she’s not covered in mud on any given Spartan Race course, you can find her at the front of a rock concert or venturing around Boston with her German Shepherd, Titan.

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