Functional training

tsh0ck

So, I'm set to tackle a Spartan Sprint in roughly 90 days. I'm fully aware that this will be the hardest thing, physically, I've ever asked my body to take on. So I'm doing my best to get as ready as I can.

I've written out a 14-week calendar. It mixes tempo runs, sprints, hills work, etc., and also strength days with some cycling thrown in to break it all up. My question is about the strength days. I'm pretty new around the weight stuff anyway, but believe for this what I need to work on is functional strength training. I have always had pretty decent leg strength, but upper body strength just isn't really there. so I'm not sure if I have the strength yet to do some things, like, for instance, renegades.

I'd love suggestions about different strength routines.

Here's what I ran through today, going one to the next with maybe 30 seconds between rounds:

Warm-up, 4 rounds
jump rope, 60 seconds
dive bombers, x6
split squats, x6
plank, 60 seconds

Workout Routine No. 1, 5 rounds
squat jumps, x20
assisted dips, x10
TRX inverted row, x10

finished with a half mile on treadmill, 5 mph

***

the next workout I'd planned is box jumps, kettlebell swings, medicine ball jack knife and some assisted pull-ups.

I'd like to work on pulling together a kettlebell day, and then probably a day of various TRX work. I'm hitting up a power pump class on monday that tends to add in a bit of TRX now and then, too.

tsh0ck

bueller .... bueller ....


ha!

Sarauk2sf

Sorry - missed this one. Will try to get to soon.

tsh0ck

nah. that's fine. just having fun with ya.

(I'm usually good with stumbling my way through ... but figured pro advice couldn't hurt!)

Sarauk2sf

I wouldn't necessarily call out advice pro when it comes to something that involves running

Regarding the training, I am going to see if I can get some input from people who have done these, but this actually looks like a decent plan and can be used/adapted for training for what you are doing. The details of the strength workouts are at the bottom of the chart in teeny writing.

http://www.outsideonline.com/fitness/endurance-training/The-12-Week-Tough-Mudder-Training-Plan.html

tsh0ck

well, I'm not wondering as much about the running. I've got that down, I think. I've figured out the different kinds of work that will improve my overall. but it's the strength aspect of the race I'm wondering about. and that? that you got down.

Sarauk2sf

So, just to clarify, it looks as though you have the conditioning side down also, so are you looking for a 'traditional' strength training routine focusing on upper body and geared towards the types of things you will be doing in the race?

jcolier

I've never done a spartan race, but read about them. Seems that pull-ups and push-ups would be the most functional training for that type of race. Knock out 50 of each to your workouts!

tsh0ck

So, just to clarify, it looks as though you have the conditioning side down also, so are you looking for a 'traditional' strength training routine focusing on upper body and geared towards the types of things you will be doing in the race?

yeah, I think I'm getting work done on conditioning ... essentially just trying to move through things with little to no break. later in the calendar I've written out there are days that mix running with strength. so, run a quarter mile, strength activity A, run a quarter mile, strength activity B, etc. that seems like it would be beneficial here.

but, yeah. if you've got an idea on upper body training -- because, from what I can tell, brute upper body strength is needed in several obstacles here -- that would lend itself to the movement and strength I'll need, I'm ready for it. I'm not going to be able to do it all, I'm sure. but want to at least challenge it, ya know?

(still can't do a dip or pull-up without the assist machine taking about 85 pounds off, so I know I've got a long way to go, and longer than I will likely get in 13 weeks.)

Sarauk2sf

For an upper body workout, I would suggest the following for 3 sets and going as heavy as you need to get to near failure at the end of the set. Make sure you warm up properly.

- Flat BB bench press – 6 – 8 reps
- Incline DB bench press – 8 – 12 reps
- OHP – 6 – 8 reps (not really functional but included to keep balance)
- Rows – bent over or pendlay (or cable if you are not comfortable with the barbells) – 6 – 8 reps
- Overhead tricep cable rows – 8 – 12 reps
- Lat pull down – 8 – 12 reps
- Pull ups – do as many as you can, negatives if necessary – see here for a good thread on being able to do them unassisted: http://www.myfitnesspal.com/topics/show/646798-the-cornerstone-of-upper-body-strength-the-pullup?
- Push ups – 12 – 15 reps – make as hard as you need by elevating feet (I would do these at the end)

That is quite a lot of volume so let me know if it is too much and I can suggest which ones are best to drop.

Scar1964

So, I'm set to tackle a Spartan Sprint in roughly 90 days. I'm fully aware that this will be the hardest thing, physically, I've ever asked my body to take on. So I'm doing my best to get as ready as I can.

I've written out a 14-week calendar. It mixes tempo runs, sprints, hills work, etc., and also strength days with some cycling thrown in to break it all up. My question is about the strength days. I'm pretty new around the weight stuff anyway, but believe for this what I need to work on is functional strength training. I have always had pretty decent leg strength, but upper body strength just isn't really there. so I'm not sure if I have the strength yet to do some things, like, for instance, renegades.

I'd love suggestions about different strength routines.

Here's what I ran through today, going one to the next with maybe 30 seconds between rounds:

Warm-up, 4 rounds
jump rope, 60 seconds
dive bombers, x6
split squats, x6
plank, 60 seconds

Workout Routine No. 1, 5 rounds
squat jumps, x20
assisted dips, x10
TRX inverted row, x10

finished with a half mile on treadmill, 5 mph

***

the next workout I'd planned is box jumps, kettlebell swings, medicine ball jack knife and some assisted pull-ups.

I'd like to work on pulling together a kettlebell day, and then probably a day of various TRX work. I'm hitting up a power pump class on monday that tends to add in a bit of TRX now and then, too.

Looking @ doing the Spartan in May for 1st time. It looks like you have a good plan. I am going to CrossFit class 3/4x week and long runs on the other days. Will see what happens. Good Luck.