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Train Like Spartan Pro Ryan Kempson for a Week

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Train Like Spartan Pro Ryan Kempson for a Week
Presented by Spartan Training®

We all want to know: What makes the best-of-the-best Spartan athletes out there tick? How do they keep their edge? In our Train Like A Champ series, we dig into the details of the training, nutrition, mindset, and more that keeps our most epic athletes on top. 

Ryan Kempson’s physical preparation for OCR is broken into three main focuses: conditioning, OCR-specific, and deepwater recovery. Here, he shares his one-week training regimen for you to try. 

His conditioning routines are designed to improve health and his ability to train. Each of his sessions challenges his balance, coordination, mobility, endurance, speed, and strength. “The focus is on developing a balanced body that is prepared to take on anything,” he says.

OCR-specific training includes running, strength training, and obstacle skills. For the running, he does 2-3 days of easier work followed by 2 days of harder efforts. For strength, he mostly works with kettlebells and follows an EMOM (every minute on the minute) format. “This seems to be the best bang for the buck in developing strength while also working on cardiovascular fitness and grip strength,” he says. When it comes to obstacles, his time is spent at the climbing gym, practicing obstacles at the park, or using the hand board.

As for his recovery, Kempson enjoys using the deepwater pool to de-load his body from gravity and give it freedom of movement without pain. He says the hydrostatic pressure from the water also improves his circulation and speed of recovery.

Related: Train Like a Champion: Q&A with Ryan Kempson

Four to five days per week, Kempson follows a morning conditioning routine that lasts about 45 minutes, followed by an evening recovery session in the pool for 30 minutes, followed by an upper-body strength routine for 20 minutes. Afterward, he also practices yoga and breathing for 20 minutes. 

Note: Begin all workouts with a warm-up—and end all with a cool-down.

Related: Dynamic Warmup to Start Every Workout

The One-Week Ryan Kempson Workout

Monday

- Active fun rest day kitesurfing

Tuesday 

- Hill repeats: 10x6 minutes full effort at 15-20% grade with 3-5 minutes recovery. 
- Hot Bikram Yoga for 90 minutes

    Wednesday

    Kettlebell Aerobic EMOM:

    - 10x10 Swings
    - 10x1 Turkish Get-up
    - 10x10 Military Press
    - 10x10 Goblet Squat
    - 10x6 Lunge with bell in racked position
    - 10x1 Suitcase carry 50 yards

    - Mountain bike for 60 minutes

    Thursday

    - Hilly trail run for 90 minutes (Easy, but undulating and technical)
    - Hot Bikram Yoga 90 minutes

    Friday

    - Kettlebell Aerobic EMOM
    - 10x10 Swings
    - 10x1 Turkish Get-up
    - 10x10 Military Press
    - 10x10 Goblet Squat
    - 10x6 Lunge with bell in racked position
    - 10x1 Suitcase carry 50 yards
    - Road bike at easy effort for 120 minutes

      Saturday 

      - Fartlek run for 60 minutes (3 minutes running hard with 1 minute of moderate effort)

        Sunday

        - Long run at an easy effort for 2-3 hours.

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          Mike Simone

          Mike Simone

          Mike Simone is the founder of humanfitproject, a fitness lifestyle brand. He’s also the former executive digital director of Men’s Fitness magazine. Mike has worked with brands such as Men’s Journal, Muscle & Fitness, Equinox, and The Vitamin Shoppe. He’s most likely creating new fitness content, dreaming of being a chef, riding waves, or rolling on a massage ball. Follow him on Twitter @mike_simone and @humanfitproject.