Spartan Races push you to the limit in a variety of ways. There are loads of training videos on YouTube as well as WOD’s from Spartan to help you train. However after several years of Spartan Races and earning my trifecta medal last year, I’ve found these 10 exercises to be crucial in successfully navigating a Spartan Race.
I personally hate running. However, it’s a necessary evil. It not only keeps you in great shape, but is a crucial element in Spartan. Find some good apps to help you get started.
2. Pull Ups
You will be spending a lot of energy pulling yourself up and over walls, ropes and rocks. This takes considerable upper body strength. If you are not doing pull ups, start. As with all exercises, you will get better the more you do.
3. Carry heavy stuff
Start carrying heavy stuff, tires or logs do great. Carry a 20# log a mile a few times a week. It will help build your endurance and get you comfortable with being uncomfortable.
Run some wind sprints. When I was a kid playing football we called them “suicides”. Whatever you call them, do them.
Air squats, front squats, back squats. Strengthen your legs. Squat.
Fail an obstacle at Spartan and you are doing burpees. Add these horrible exercises to your routine, they suck, but the better you are at them the less of a toll they will take on race day.
7. Uphill marching
If you have the ability to march uphill in your town, take advantage of it. Another idea would be stairs at a local school sports complex. Some parks have hilly area that you can take advantage of.
If you cover these seven exercises in various ways in your Spartan training it will be a great race for you. Training doesn’t need to be complicated, and if you need any other tips or have questions, don’t hesitate to ask!