14 Weeks to Go
It’s been a week since I made the decision to complete a Spartan Trifecta in 2019! I made the final decision with the support and encouragment of my husband on December 31st, 2018 just before midnight as we were sitting on the couch watching the ball drop. I hit that purchase button, received my confirmation email and BOOM! I was off to the races of emotions. Emotions like excitement, then fear; motivation and then doubt. I know along the way its going to be the same.
Purpose Behind My Decision to Complete Spartan Trifecta at 40 Years Old
My husband completed the 2018 Spartan Trifecta and is now headed to the Seattle Fire Academy for the next 4 months. Between seeing him complete the Trifecta last year and his training and preparation for the Fire Academy I have been motivated to try to keep up with him not in strength as he is a man and I am a woman and I never intend to be stronger than him, but in health and fitness so we are doing this together!
I want to be fit and healthy for a long time as I raise our 4 children and want to keep up with them. I want to stay fit and healthy along with my husband as a way we can connect and relate and maintain a good marriage as we go through this life raising kids and before we know it be in retirement together.
I also want to be an inspiration to others; to other moms and 40 year old women who might think they are done doing things like this. It’s not over until it’s over!
How Will I Train For a Spartan Super?
Honestly, I don’t have it all planned out yet. I’ve Google searched, Pinterest searched, Yahoo searched, watched many YouTube videos and talked with my husband. I have a Pinterest Board with all the ideas and motivational quotes I can find. If you are a friend or family member and you know me well, you know I LOVE to plan and organize things. I have found SO many other plans, schedules, how to train, what to do, what not to do, that now I feel a bit overwhelmed.
I’ve decided to watch a few different folks on YouTube, Pin alot of schedules and plans on my Spartan Race Board, and then pick and choose what I like. I’m also a program manager and engineer by degree and have all the skills to put something together myself. Most plans are for men, although there are a few for women.
My Individualized Spartan Training Plan (So far)
So, with all that said, I don’t have the plan exactly layed out yet, but that is the goal for this week as I continue to do some research. The biggest piece of advice I would give at this point is to read up on all the different obstacles. Learn what they are by their names because many of the workouts I’ve found just name the obstacle and sometimes its a little confusing as to what they are.
Here is a list I’ve come up with so far and what I’ve also found through research on what the different weights will be for those obstacles. There is no guarantee all of these obstacles will be in the race you are doing. They mix it up and change it up often, but I believe if you train for most of these you will be prepared for anything.
Some of the Many Spartan Obstacles
#1 – The Terrain – The terrain you will find yourself racing along is your most consistent obstacle. It is unknown as well because each race is done in a different place, with different weather and different elevations. If the weather is cold you could have icy conditions, if it is raining you will have muddy and slippery conditions, etc. These races are not done on pavement, it’s part of the obstacle course.
There are a number of different types of obstacles in the Spartan race to challenge you in many different ways. This is not just strength and endurance, this is also VERY mental. As part of a Spartan obstacle course you will have climbing obstacles, obstacles that will challenge how much you can carry, how strong your grip is, how low you can go, your overall long endurance capability and even your skill in hitting a target with a spear. Here is an overall list of Spartan Obstacles (and weights where I could find info for them) you just might see in any given Spartan Obstacle Race. Info gathered from SpartanObstacles.com and Spartan.com.
- Rope Climb
- Tyrloean Traverse
- Over Under Through
- Military Walls
- Slip Wall
- Inverted Wall
- Hay Bales
- 6, 7, 8 foot walls
- Z- Wall
- Dunk Wall/Rolling Mud
- Stairway to Sparta
- Vertical Cargo Net
- Cliff Climb
- Sandbag (Pancakes – Men 40lbs, Women 30lbs)
- Sandbags (Bags – Men 45lbs, Women 35lbs)
- Bucket Brigade (Men 70-100lbs, Women 50-80lbs)
- Jerry Can
- Atlas Stone/Atlas Carry (Men 115lbs, Women 75lbs)
- Log Carry (this can vary, but in general Men 30lbs, Women 20lbs)
- Tire Flip
- Armer/Farmer Carry 2.0
- Plate Drag/Sled (Men 2-45lb weights, Women 1-45lb weight)
- Herc Hoist (Men 105lbs, Women 75lbs)
- Monkey Bars
- Ape Hanger
- Barbed Wire
- Bear Crawl
- Low Crawl
- Box Jumps
- Battle Ropes
- Slam Balls
- Hand Release Push Ups
- Assault Bike
- Rolling Epic
- Spear Throw
- Fire Jump
- Memory Test
- Heavy Bag Gauntlet
- Log Hop
Click here for some great video tutorials – Spartan Obstacle Video Tutorials
Heading Into Next Week – Spartan Training
My Burpee Challenge
My biggest motivation this first week was to set a plan and keep up with it. I’ve continued my normal lifting workouts and increased my cardio time for now. I am also working on getting my burpee abilities up by doing sets of 10-15 burpees throughout the day. My goal is 3 sets of 10 burpees this last week and I accomplished that. Here is what I’m thinking as a challenge to get my body used to doing LOTS of burpees:
15 Weeks Out – 3 sets of 10 through the day
14 Weeks Out – 3 sets of 15 throughout the day, 5 minutes timed burpees 3x a week
13 Weeks Out – 5 sets of 15, 5 minutes timed burpees 3x a week (beat last week’s by 10%)
12 Weeks Out – 5 sets of 20, 5 minutes timed burpees 3x a week (beat last week’s by 10%)
11 Weeks Out – 5 sets of 25, 5 minutes timed burpees 3x a week (beat last week’s by 10%)
10 Weeks Out – 5 sets 0f 30, 5 minutes timed burpees 3x a week (beat last week’s by 10%)
9 Weeks Out – 6 sets of 20, 5 minutes timed burpees 3x a week (beat last week’s by 10%)
8 Weeks Out – 6 sets of 25, 5 minutes timed burpees 3x a week (beat last week’s by 10%)
7 Weeks Out – 6 set of 30, 5 minutes timed burpees 3x a week (beat last week’s by 10%)
6 Weeks Out – 6 sets of 35, 5 minutes timed burpees 3x a week (beat last week’s by 10%)
5 Weeks Out – 8 sets of 30, 5 minutes timed burpees 3x a week (beat last week’s by 10%)
4 Weeks Out – 8 sets of 35, 5 minutes timed burpees 3x a week (beat last week’s by 10%)
3 Weeks Out – 8 sets of 40, 5 minutes timed burpees 3x a week (beat last week’s by 10%)
2 Weeks Out – 8 sets of 40, 5 minutes timed burpees 3x a week (beat last week’s by 10%)
1 Week Out – I don’t want to do too many this week so I will just do a few sets of 30 throughout the week so I am fresh and ready for RACE DAY!!!