Stadium Sprint Training Plan: Day 4 - Active Recovery
“Stability is everything. Being it emotional or physical. You need a solid ground to build anything on.” -- Unknown
Injury prevention starts with proper recovery. Stability and mobility are the foundation of today's active rest. Basic movement processes to reinforce the total body unit will help to absorb forces throughout the race course and will help maintain your posture and your movements regardless of if you're sitting at a desk or if you are carrying a pancake throughout your favorite sports stadium.
PLANK
During today’s workout, I want you to pay particular attention and focus on your plank. The plank is one of the most beneficial exercises for achieving total body stability. This exercise emphasizes maintaining alignment through both the anterior (front) chain and the posterior (back) chain. The benefits of the plank are seen in virtually every spartan obstacle you will face. It’s the foundation for your barbed wire crawl and holds you upright throughout your sandbag and bucket carry. And it’s literally the exercise you perform when crawling along the Rolling Epic in our Spartan Stadium Sprint events.
When performing your plank imagine there is a rod running directly through your body, from toes to the top of your head. This rod should not be broken or bent throughout the exercise. To achieve this, squeeze your glutes and draw your belly button into your spine. Think about pulling your shoulder blades back up and down, against gravity, but not to the extent where you are trying to make them touch. Your eyes should be focused at a point slightly forward, making sure that your head stays neutral. Do not point your nose up, nor downward, but rather in a slight angle to the floor. Don’t forget to breathe.
Warm-Up:
Main Set:
This workout is designed to be performed in a circuit. Perform each exercise in order once, then begin again at the top. Because this is an “active rest” workout, your rate of perceived exertion (RPE) should be challenging, but not strenuous.
1/2 Mile Jog - RPE 6-7
Wall sits - 3 sets of 10-30 seconds PRE 6-7
- Intermediate - Add a pancake or weight with goblet squat hold- Advanced - Add a pancake or weight press overhead press
Plank with Shoulder Taps - 3 sets of 10 reps PRE 6-7
- Intermediate-Advanced: Perform your favorite push up variation between each shoulder tapArm Bar - 3 sets of :30 second hold PRE 6-7
- Intermediate - Advanced: Try placing a weight in your arm and allow your shoulders to stabilize against an increased gravitational pull.SL Reach - 3 sets of 10 reps PRE 6-7
- Advanced: SL RDL w/ PancakePlank Saw - 3 sets of 10 reps PRE 6-7
- Intermediate: Try putting your feet on a towel on a floor that is easier to slide along- Advanced: Try putting your feet or your arms on physioball
Leg Lowering - 3 sets of 10 reps PRE 6-7
Dead Bug - 3 sets of 10 reps PRE 6-7
- Intermediate-Advanced: Try holding a physioball between your arms and knees. Hold the ball in place as your arms and legs extendCool Down:
Pull out your favorite Acumobility SPARTAN Ball or Acumobility SPARTAN Eclipse Roller. Spend anywhere from 30 seconds to 3 minutes on each muscle, depending on tightness.
Today, you will want to release your:
- Lats (under your shoulder blades)- Pecs (below the front of your shoulder socket)
- Calfs (lower leg)
- Hamstrings (back of the upper leg)
A more advanced Spartan may also require a hip flexor release just above your front hip bone.
Ready for tomorrow?
Spartan Stadium Sprint Plan: Day 5
Start Stadium Sprint Training Plan from the beginning?
Spartan Sprint Training Plan: Day 1
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