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10 Weeks to the Seattle Spartan Super!!

A Mom's Journey to the Spartan Trifecta, Fit at 40, Spartan Training, Spartan Races, Mom Life Optimized

 

Yikes! 10 Weeks to go and this last week I have been quite excited and motivated. I have a workout plan and I’m ready to conquer it! Try the plan out yourself.

I really am so excited I set this goal for myself this year. I’ve had a ton of fun researching what others have done, men and women, read Joe DeSena’s book Spartan Fit! and tried out some different things myself. With my past experience in personal training, nutrition, and my love for fitness I’ve come up with a workout that will be fun, motivating and, most importantly, perfect for training the body for any obstacle the Spartan races can throw at me.

I currently am 10 weeks away from a Seattle Spartan Super, but I’ve been working out and adjusting some things the last few weeks. If you have 12 weeks before your first (or next) Spartan Race this is perfect for you! If you have less time, either start at the 8 week or 4 week mark or do a few of the workouts each week (combining weeks) until you catch up.

A Mom's Journey to the Spartan Trifecta, Fit at 40, Spartan Training, Spartan Races, Mom Life Optimized

This 12 Week Spartan Training Plan is not for someone looking to make record time in the Spartan Race. I actually have a hip issue that doesn’t allow me to run very fast or for long periods of time. I am doing this race for fun and just to see how many obstacles I can actually conquer!!**

This training plan is also not for someone who hasn’t worked out much before. I would suggest this plan for an intermediate to advanced fitness person. Someone who typically works out 3-5 days a week and is active throughout the day.

I am not receiving any commission for recommending Beachbody On Demand. When you sign-up for the first time you can get 2 weeks free so it can’t hurt to try it.

My husband and I have been using this for 2 years now after 10 years of purchasing individual workout systems from Beachbody. The Beachbody On Demand is worth every penny. Just $99 a year and you get access to all of their workouts and more. It’s the perfect system for anyone who can’t always get to a gym and its cheaper than a gym membership.

A Mom's Journey to the Spartan Trifecta, Fit at 40, Spartan Training, Spartan Races, Mom Life Optimized

Here is my 12 Week Spartan Training Plan

#BOD – Beachbody on Demand Workouts

#SpartanFit – Joe DeSena’s book Spartan Fit!

Example Weekly Plan for any Week

Monday – #BOD workout, Grip Strength or Pull-up Training

Tuesday – #BOD workout, Grip Strength or Pull-up Training

Wednesday – Active Recovery –  Stretch, Foam Roll, Yoga class

Thursday – #BOD workout, Grip Strength or Pull-up Training

Friday – #BOD workout

Saturday – Long Cardio or Super Spartan 300 Burpee Challenge

Sunday – Active Recovery –  Stretch, Foam Roll, Yoga class

A Mom's Journey to the Spartan Trifecta, Fit at 40, Spartan Training, Spartan Races, Mom Life Optimized

Week 1 – Grip Strength and Cardio/HIIT

#BOD – Corps de Force Week 1

Complete each of the prescribed workouts for Week 1 and then 3 days this week work on improving your Grip Strength. You will need this more than you think. Your grip will get you far in many of the obstacles.

Grip Strength Training (3 times this week)

Air Grips – Reach your arms straight out in front of you parallel to the floor and grab the air squeezing your hands as tight as possible. Do 3 sets of 10-25 working your way to 25 as you progress. Advanced – Use putty or a stress ball and squeeze.

 

Week 2 – Pull-ups and Strength

#BOD – The Beast or Hammer & Chisel Week 1

Complete each of the prescribed workouts for Week 1 and then 3 days this week work on improving your pull-ups (or if you are like me being able to do pull-ups). Being able to do pull-ups well will help you through many of the obstacles you have to climb up or over.

Pull-up Training (3 times this week)

Air Retractions (3 sets of 10) – With this exercise you are literally practicing pull-ups in the air using perfect form. Reach up as far as you can, grab an imaginary bar and pull it down as far as you can moving your shoulder blades completely up and then down. You are really focusing on getting the muscles of your back and your shoulder blades to move and be as flexible as possible. Muscle memory is what you are working on.

Hang Retractions (3 sets of 10 or 30 second hold) – Hanging from a pull-up bar pull yourself up just far enough to contract your back muscles and shoulder blades. You can either hold for 10-30 seconds or do 3 sets of 10.

 

Week 3 – Grip Strength and Cardio/HIIT

#BOD – Corps de Force Week 2

Complete each of the prescribed workouts for Week 2 and then 3 days this week work on improving your Grip Strength. You will need this more than you think. Your grip will get you far in many of the obstacles.

Grip Strength Training (3 times this week)

Air Grips – Reach your arms straight out in front of you parallel to the floor and grab the air squeezing your hands as tight as possible. Do 3 sets of 10-25 working your way to 25 as you progress. Advanced – Use putty or a stress ball and squeeze.

Dumbbell Pyramid Walks – Starting with a weight you can handle (~10-15lbs) hold the dumbells in your hands with arms hanging down and walk for 20-30 secs or a certain distance you determine. Do 5 total sets increasing your weight by 5-10lbs each side and then decreasing the weight. So for example:

Set 1 – 10lb dumbbell in each hand, walk for 30 seconds

Set 2 – 15lb dumbbell in each hand, walk for 30 seconds

Set 3 – 20lb dumbbell in each hand, walk for 30 seconds

Set 4 – 15lb dumbbell in each hand, walk for 30 seconds

Set 5 – 10lb dumbbell in each hand, walk for 30 seconds

Week 4 – Pull-ups and Strength

#BOD – The Beast or Hammer & Chisel Week 2

Pull-up Training (3 times this week)

Hang Retractions (3 sets of 10 or 30 second hold) – Hanging from a pull-up bar pull yourself up just far enough to contract your back muscles and shoulder blades. You can either hold for 10-30 seconds or do 3 sets of 10.

Body Rows (5 sets of 5) – This is the opposite of a Lat Pulldown. Use a TRX or a straight bar that is secure so that you can hang below it in an upside down plant. You will pull yourself up to the bar with legs straight out in front of you holding for 1 second at the top. On the 5th rep of each set hold for 5 seconds at the top and lower down for 10 seconds.

A Mom's Journey to the Spartan Trifecta, Fit at 40, Spartan Training, Spartan Races, Mom Life Optimized

Week 5 – Grip Strength and Cardio/HIIT

#BOD – Corps de Force Week 3

Grip Strength Training

Fingertip pushups – 3 sets of 15

Dumbbell Pyramid Walks – Starting with a weight you can handle (~10-15lbs) hold the dumbells in your hands with arms hanging down and walk for 20-30 secs or a certain distance you determine. Do 5 total sets increasing your weight by 5-10lbs each side and then decreasing the weight. So for example:

Set 1 – 15lb dumbbell in each hand, walk for 30 seconds

Set 2 – 20lb dumbbell in each hand, walk for 30 seconds

Set 3 – 25lb dumbbell in each hand, walk for 30 seconds

Set 4 – 30lb dumbbell in each hand, walk for 30 seconds

Set 5 – 35lb dumbbell in each hand, walk for 30 seconds

Week 6 – Pull-ups and Strength

#BOD – The Beast or Hammer & Chisel Week 3

Pull-up Training (3 times this week)

Body Rows (5 sets of 5) – This is the opposite of a Lat Pulldown. Use a TRX or a straight bar that is secure so that you can hang below it in an upside down plant. You will pull yourself up to the bar with legs straight out in front of you holding for 1 second at the top. On the 5th rep of each set hold for 5 seconds at the top and lower down for 10 seconds.

Pull-ups (3 sets of 10) – Try first to do full pull-ups. If this is still difficult workout jumping up to the pulled up position above the bar and slowly lower for 3 sets of 10. If you have a resistance band or pull-up assist you can work to decrease this resistance while working towards 3 sets of 10.

Week 7 – Grip Strength and Cardio/HIIT

#BOD – Corps de Force Week 4

Grip Strength Training

Fingertip pushups – 3 sets of 15

Dumbbell Pyramid Walks

Set 1 – 15lb dumbbell in each hand, walk for 30 seconds

Set 2 – 20lb dumbbell in each hand, walk for 30 seconds

Set 3 – 25lb dumbbell in each hand, walk for 30 seconds

Set 4 – 30lb dumbbell in each hand, walk for 30 seconds

Set 5 – 35lb dumbbell in each hand, walk for 30 seconds

Week 8 – Pull-ups and Strength

#BOD – The Beast or Hammer & Chisel Week 4

OR Start #SpartanFit

#SpartanFit – Chapter 6 – The 30-Day Plan to Spartan Fit

Get this book! I can’t stress it enough. He will prepare you for the race mentally and physically. There are workouts, obstacle descriptions, recipes, nutrition plan and a history of the Spartan Races. At this point you have ~30 days until your race so what better way to prepare than from the actual founder and creator of Spartan Races.

During this first week of The 30-Day Plan to Spartan Fit you will conduct a Fit Test.

Day 0: Fit Test (Dead Hang Test, Burpee Test, Distance Test) – See pg 117 in Spartan Fit! for more details.

Day 1: Down and Up (Push-ups, Army crawl, Bear crawl, Sprint, Skipping, Squat Jumps)

Day 2: Bucket Ladder (Carrying a bucket with different weights)

Day 3: Easy 60 (Long run and Burpees)

Day 4: Active Restoration (Yoga, Stretching, Foam Rolling)

Day 5: Texas Hold ’em (Dead hang, Push-ups, Squats, Pull-ups, Broad jumps)

Day 6: Fast 20 (Cardio day)

A Mom's Journey to the Spartan Trifecta, Fit at 40, Spartan Training, Spartan Races, Mom Life Optimized, burpees

Week 9 – #SpartanFit 30 Day Plan

#SpartanFit – Chapter 6 – The 30-Day Plan to Spartan Fit

Day 7: Burpees 5 Ways

Day 8: Olympus Carry

Day 9: Active Restoration (Yoga, Stretching, Foam Rolling)

Day 10: Hero – Hang Time (Dead hang and Burpees)

Day 11: Sp0rt Day

Day 12: Burpee Bucket Crawl (Burpees, Bucket carry, Army crawl)

Day 13: Easy 75 (Cardio Day)

Week 10 – #SpartanFit 30 Day Plan

Day 14: Active Restoration (Yoga, Stretching, Foam Rolling)

Day 15: Sandman (Fun with sandbags)

Day 16: Fast 30 (Cardio Day)

Day 17: Little Stonehenge (Deadlifts, Atlas carry, Sprint, Bear crawl)

Day 18: Olympus Carry Sprints (Exactly what it sounds like)

Day 19: Active Restoration (Yoga, Stretching, Foam Rolling)

Day 20: Hero – Helen of Sparta (Sandbag and Burpees)

Week 11 – #SpartanFit 30 Day Plan

Day 21: Sp0rt Day

Day 22: Test Day (See where you are at, how’s it going?)

Day 23:  Easy 90 (Cardio Day)

Day 24: Active Restoration (Yoga, Stretching, Foam Rolling)

Day 25: Double Sandman (Sandbag workout)

Day 26: Fast 40 (Cardio day)

Day 27: Big Stonehenge (Deadlifts, Atlas carry, Sprint, Bear crawl)

Week 12 – #SpartanFit 30 Day Plan

Day 28: Olympus Carry Sprints (Exactly what it sounds like)

Day 29: Active Restoration (Yoga, Stretching, Foam Rolling)

Day 30: Hero – The Hot Gates (Long run, Burpees, Sandbag lunges, Army crawl, Bucket carry)

SPARTAN RACE DAY!!!!

A Mom's Journey to the Spartan Trifecta, Fit at 40, Spartan Training, Spartan Races, Mom Life Optimized

For the few days before the race don’t push yourself too hard. Be sure you are hydrating, getting your vitamins and minerals and eating well. Get your sleep, stretch and heal any bruises, blisters or other aches and pains you have. Mentally get prepared because you are about to conquer the race of a lifetime!!

Checkout my previous Spartan Race Posts

a mom's journey to the spartan trifecta, mom life optimized, fit at 40, spartan race

a mom's journey to the spartan trifecta, mom life optimized, fit at 40, spartan race, 300 burpee challenge

a moms journey to complete the Spartan Trifecta, mom life, mom life optimized, spartan super, spartan obstacles

a moms journey to complete the Spartan Trifecta, mom life, mom life optimized, spartan super, spartan obstacles

 

 

6 Comments

  1. The Frugal Samurai on February 11, 2019 at 3:55 am

    WOW Spartan! That’s heaps intense, we’ve been doing the Sydney Australia one for a few years now – SUCH a workout! Good luck 🙂

    • Jackie on February 11, 2019 at 6:05 am

      Oh how awesome!! That would be so cool to do one in another country too!

  2. Lorean on February 2, 2019 at 5:40 pm

    This plan looks intense! I’ve used several Beach Body products and saw great results. Good luck!

  3. Tracy on February 2, 2019 at 8:15 am

    So impressive! What a great training schedule. I could never do it though…

  4. Waking Woolslayer on February 2, 2019 at 4:54 am

    I love that you go beyond working out in order to inform yourself with books and others knowledge of the race. I have friends who do these races and they look intense! Good luck!

  5. Mama Writes Reviews on February 1, 2019 at 9:28 pm

    I am impressed. I”ve gone as far as a couple of half marathons, but that was before having my youngest and developing all of my health issues. I’m currently trying to lose weight again so I can start retraining for another half!

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