Preparacion Spartan Sprint

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DAY 1
Warm-up:
Jump rope 5 minutes
Estiramientos dinamicos
Skip, high knee jog, lateral
lunge, back pedal
Serie
0.5 mi run, hard
10 push-ups
5 pull-ups
15 crunches
Repeat 1-4 times, on 10
seconds to 1 minute rest

Jog/walk until workout has
reached the 50-minute mark.

Estiramientos
DAY 2
Warm-up:
5 minute cardio (jog, cycle, or
row)
Estiramientos dinamicos
each movement x2 at 25
yards each:
high knee walk
high knee jog
butt kickers
lateral shuffle
straight leg march
skip
straight leg skip
Serie - Repeat 1-5 times:
10 push-ups
10 burpees
5 pull-ups
30-second sprint
1-minute rest

Then with a sandbag,
repeat this set 2-4 times:
15 squats
50 yard lunge walk
10 chest passes
10 underhand toss
1 minute rest between sets

Estiramientos
DAY 3
Stretching is one of the best
ways to get better flexibility
and prevent injuries.

Estiramientos – 15 minutes.

Rest days like today are just
as important as training days.
This is the time when your
body adapts to the previous
day’s exercise. Make it an
active rest day by walking to
the store, taking the stairs at
work, parking at the far end
of the parking lot, and every
hour take a 1-minute break
and stretch. If you did your
last two workouts, today is
the day to celebrate with
some stretching, to best help
you soak up your fitness
gains! Recovery days will be
periodically scheduled
DAY 4
Warm-up:
75 jumping jacks
Dynamic warm-up:
Skip, high knee jog, lateral
lunge, back pedal

Serie
30-75 burpees
10-30 squat tosses with
sandbag
10-30 pistol squats each leg
10-30 pull-ups
5 x 25’ bear crawl or rope
climbs

Rest as needed between
reps and exercise. Perform
this main set once. Then run
10-20 minutes, if you have
the time.

Estiramientos
DAY 5
Warm-up:
Dynamic warm-up– each
movement x2 at 25 yards each:
High knee walk, high knee jog,
butt kickers, lateral shuffle,
straight leg march, skip, straight
leg skip

Serie
Run/Jog/Walk 15 minutes

Perform 1 minute of each
exercise, with 10 second rest
between: push-ups
crunches
pull-ups
plank
squat jumps
jump rope (fast)
mountain climbers
flutter kicks
arm curls with sandbag
1-minute rest

Perform strength exercise
sequence 1-3 times.

Run/Jog/Walk 15 minutes

Estiramientos
DAY 6
Rest Day: Take a nap
Naps can restore alertness,
enhance performance, and
reduce mistakes and
accidents. A study at NASA
on sleepy military pilots and
astronauts found that a 40-
minute improved
performance by 34% and
alertness 100%.
- The National Sleep Institute

Most times you need to plan
40 minutes of intense training
in your day. But sometimes
you should plan 40 minutes
of intense recovery.

Try scheduling a 15 minute
nap into your day and see
how your overall
performance might improve.
Plus, you’ll want to be rested
for tomorrow, trust us!
DAY 10

Warm-up:
Jump rope 5 minutes
Dynamic warm-up (Skip, high knee
jog, lateral lunge, back pedal)
Main set:
.5 mile run, hard
10 push-ups
5 pull-ups
15 crunches
Perform 2-4 times, with 1-2
minutes rest after each set.
Then run 1-3 miles at an easy
pace.
Stretch
DAY 7
Warm up:
Jump rope 5 min

Serie
750 mts fuerte
10 push ups
5 pull ups
15 crunches

Repetir 2-4 veces con
descanso entre 1-2 min

Despues correr 1500 a 4500
mts a ritmo tranquilo.

DAY 8
Rest Day:
Estiramientos
Yoga??
DAY 9
Warm up:
Jump rope 5 min o jogging

Serie
30 mi trail run, cada 10 min
coger una piedra y hacer 10
curls, 10 press hombros y
squats, la segunda con +5
reps y la ultima con +10

DAY 11
Rest Day: Memory Building
Today, take a break from
exercising your body and train
your mind instead.
Remember, your brain is like a
muscle and needs to be exercised.
DAY 14
Warm-up:
Dynamic warm-up: Skip, high knee
jog, lateral lunge, back pedal
Main set:
10-second hill climb (sprint)
10-second rest
x10
20-second hill climb (very high
intensity)
20-second rest
x 4
30-second hill climb (high
intensity)
10-second rest
x 2
Walk for 5 minutes to recover and
repeat each interval length for half
the reps (5, 2, 1).
15-20 minute jog
Stretch
DAY 12
Warm-up:
Dynamic warm-up – each
movement x2 at 25 yards each
(high knee walk, high knee jog,
butt kickers, lateral shuffle,
straight leg march, skip)
Main set:
5 minutes jump rope
50-100 crunches
20-100 push-ups
10-30 box jumps
pull-ups to failure (use an
assistance device or machine to
get at least 5 reps)
10-30 hanging leg raises
20-50 bodyweight squats, fast
tempo
Repeat optional.
Run 10- 30 minutes at hard
tempo.
Strecht
DAY 13
Warm-up:
Easy jog for 5 minutes
Main set:
Run 30-50 minutes at an easy to
moderate pace with 10-30
burpees every 10 minutes.
Stretch
DAY 16
Warm-up:
Dynamic warm-up – each
movement x2 at 25 yards each:
high knee walk, high knee jog,
butt kickers, lateral shuffle,
straight leg march, skip
Main set:
30 mountain climbers
15 burpees
3 x 5 pull-ups
15 box jumps
15 sandbag squat-throws or
squats
3 x 10 crunches
3 x 10 jumping lunges
5 x 25′ bear crawl
Run 1.5 miles
Repeat
Stretch
DAY 15
The athlete who never takes a
break is destined to breakdown.
Healing is a key ingredient in
fitness gains – training wears you
down, recovery is what builds
you up stronger than when you
started.
Active recovery is the process of
letting yourself heal from
previous workouts, not by sitting
still, but by moving. Stretching is
one of the best forms of active
recovery while alternative forms
include: low intensity swimming,
jogging, or cycling.
Suggestions for Active Recovery
For every hour you spend at a
desk, stretch 5-10 minutes.
Participate in a walk-in yoga
class.
Invest your energy in procuring
and cooking wholesome and
nutritious foods.
DAY 17
Warm-up:
75 jumping jacks
Dynamic warm-up – each
movement at 50 yards: high knee
walk, high knee jog, butt kickers,
lateral shuffle, straight leg march,
skip
Main Set:
75 burpees
30 squat tosses with sandbag
10-30 pistol squats each leg
10-30 pull-ups
5 x 25’ bear crawl or rope climbs
Rest as needed between reps
and exercise. Perform this main
set once for time. Then run 10-20
minutes, or as time allows.
Stretch
DAY 18
Active Recovery
Get some meditative rest today.
Oh, and don’t forget to stretch.
DAY 19
Outdoor Strength Conditioning
Do this workout outside no
matter the conditions. Hopefully
it is cold, rainy, with a chance of
blizzard or hurricane.
Warm-up:
Dynamic warm-up – each
movement x2 at 25 yards each:
high knee walk, high knee jog,
butt kickers, lateral shuffle,
straight leg march, skip
Main set:
Jump rope 10 minutes
15 burpees
15 walking lunges, each leg
15 push-ups
Belly crawl 25 yards x 2
Bear crawl 25 yards x 2
15 stone/log/sandbag squats
Repeat optional.
Run 20 minutes.
Stretch.
DAY 20
Just Run
Run 45 minutes. Your goal is to
find a pace that you can hold
steady the entire time.
Stretch
DAY 21
Do this workout twice to burn off
half a serving of cheesy fries!
Warm-up:
10 minute jog or jump rope
Main set:
Hike a steep hill carrying a log,
weight, rock, half-filled bucket of
water, or sandbag. Hike back
down. This should take about 10
minutes round trip.
Run/jog/walk the same hill.
Then:
10 burpees
15 squats
Hang from a low branch or bar for
30 seconds or as long as possible,
until you accumulate 3 minutes of
hanging.
Rest 2 minutes
Jog a flat trail or road for 20
minutes.
Stretch
DAY 22
Stretching
Stretch – 15 minutes.
Rest days are just as important as
training days. This is the time
when your body adapts to the
previous day’s exercise. Make it
an active rest day by walking to
the store, taking the stairs at
work, parking at the far end of
the parking lot, and every hour
take a 1-minute break and
stretch.

DAY 23
Strength Building
“Warm-up:
5 minute cardio (jog, cycle, or row)
Dynamic warm-up – each
movement x 50 yards: high knee
walk, high knee jog, butt kickers,
lateral shuffle, straight leg march,
skip
Main set – Repeat 5 times:
10 push-ups
10 burpees
5 pull-ups
30-second sprint
1-minute rest
Then with a sandbag, repeat 4
times:
15 squats
50 yard lunge walk
10 chest pass/throw
10 underhand toss
1 minute rest after each set of
exercises, before repeating them.
Stretch
DAY 24
Active Recovery: Walking
Feel free to jog a bit, but the goal
is to loosen up your legs today, not
make them tighter.
Also, be sure to stretch and try to
practice some yoga if you can.
DAY 25
Medusa II
Warm-up:
Dynamic warm-up – each
movement for 50 yards: high
knee walk, high knee jog, butt
kickers, lateral shuffle, straight
leg march, skip
Main Set:
Run 15 minutes.
Then:
Perform 1 minute of each
exercise, with 10 second rest in-
between:
push-ups
crunches
pull-ups
plank
squat jumps
jump rope (fast)
mountain climbers
flutter kicks
arm curls with sandbag
1-minute rest
Repeat entire strength exercise
sequence 3 times.
Run 15 minutes.
Stretch
DAY 27
High Power Hill Repeats

Warm-up:
Dynamic warm-up
Skip, high knee jog, lateral lunge,
back pedal

Main set:
10-second hill (sprint)
10-second rest
x10

20-second hill (very high intensity)
20-second rest
x 4

30-second hill (high intensity)
10-second rest
x 2

Walk for 5 minutes to recover and
repeat each interval length for half
the reps (5, 2, 1).

15-20 minutes jog

Stretch
DAY 26
Endurance Mode
Supercharge your aerobic
capacity by spending more time
moving forward. When you
can’t run anymore, walk. Just
keep moving forward. You
must learn how to keep going.
Run/jog/walk/crawl 90
minutes. Consider carrying 5-15
lbs in a backpack.
Stretch
Come race day, you’ll be
thankful for all that extra time
you spent on your feet. If it was
easy, everyone would do it.
DAY 28
Running Inclines
Perform this workout on a
treadmill, or outdoors if hills
are near. Once again, we are
looking towards running
inclines to force us into tip top
fitness. Read: Spartans Run Hills
– Part II.
Warm up:
10 minute jog or jump rope
Main set:
On treadmill
Run 10 minutes on a
progressively steeper grade.
Every minute, increase the
grade to challenge your pace.
Walk 3 minutes to recover.
Repeat for a total of 3, 10
minute sets.
Outdoors
Run 3 x 10 minutes intervals on
the steepest hills you can find.
Walk 3 minutes to recover.
Stretch
DAY 29
Rest Day: Nutrition
The next two days of training will
be the culmination of all your
work this month. Take it easy
today, and be sure to stretch.
DAY 30
Rest Day: Suffer-fest
2 minutes of burpees
800-meter run above lactic
threshold*
Recover 1-2 minutes
2 minutes of jumping rope (or
rowing)
800-meter run above lactic
threshold*
Recover 1-2 minutes.

*Very hard intensity – close to
maximum

Stretch

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