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Train Like Spartan Champs Mark Batres & Natalie Miano for a Week

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Train Like Spartan Champs Mark Batres & Natalie Miano 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. 

The One-Week Mark Batres and Natalie Miano Workout

As excitement grows for the 2019 Spartan World Championship in North Lake Tahoe late this September, we tapped Batres and Miano for an inside look at what a week-long "Mark Batres and Natalie Miano workout plan" looks like, so you can follow along as she preps for Tahoe—and learn to train like a champ yourself. 

Related: Train Like a Champion: Q&A with Champs Mark Batres and Natalie Miano

 

At this point in their careers, Mark and Natalie have got their training finely-tuned. While their rest and recovery stay about the same, during competitive phases their training fluctuates a bit. Based on the terrain of an upcoming competition, they’ll find ways to have their training simulate what they will be up against on race day. 

One crucial piece Mark has focused on this year is recovery and injury prevention. Before every single workout, every single day, the couple will perform a “Systems Check”, which is a 5 minute routine that tests their mobility, range of motion, and overall readiness to workout. This is either a green light for training, or a red light for more focus on recovery. This is an example week of training leading up to competition. 

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

Related: Dynamic Warmup to Start Every Workout

Everyday — In the morning

Systems Check

Dynamic Stretching

Monday: Aerobic Capacity and Strength

AM:

Aerobic Capacity Training Workout:

2 mile warmup

Stride Drills (6 X 80m, multiple stride lengths to improve cadence, and range of motion)

3 x 2 mile (80-85% max HR); 3 min rest in between repeats

2 mile cool down

PM:

Strength Session (lower body focus):

10 min warmup (jump rope, dynamic stretching)

2 sets: Weighted Pull-ups

Mark: 35# 16 rep, 8 rep

Natalie: 15# 8 rep, 4 rep

4 sets, 5 reps of:

Squats

Deadlifts

Reverse lunges to 1 min Farmer Carry (50#/30# dumbbells)

2 sets: Box Jumps 30 sec (at fast tempo) to Weighted Box Step Ups or Pistol Squats, 8 reps

each leg

2 sets of:

Weighted Single Leg Glute Bridges, 8 each side

Calf Raises, 20 each side with alternating foot position

Grip Strength:

4-minute dead hang; taking breaks as needed. Include:

30-60s Alternating Grip

60s Shoulder Taps every 10s

Stretching Sequence

 

 

Tuesday: Easy Day

AM:

8-mile aerobic run (optional “uptick” which is an easy tempo pace)

Post Run:

5 sets, declining reps (20, 16, 12, 8, 4)

50# Sandbag Reverse Lunges to Toe Taps on sidewalk curb

Bucket Carry Tabata (20 seconds sprint, 10 seconds rest x 8)

Spear Throw Practice: 20-30 practice throws

PM:

Stretching Sequence

 

 

View this post on Instagram

 

In the midst of the highest mileage I’ve put in since college (maybe ever) and feeling great. Climbing the ladder and taking my training to new heights. 72 mi this week on singles, and on today’s 10 mi run, coach said, “if you feel good, I want you to take it up a tick”... 6:47/mi avg nice and crisp For the first time ever, I did a proper build up. Coming off my 2018 season in good health, I dropped my mileage to around 40 mi per week, but I kept the pace sharp- doing all my runs between 7-7:15/mi. When we started building the mileage, I slowed down the pace- excited that 7:30 pace was feeling easy peasy! After this week, I’m at peak mileage where I’ll float for a while, but next week coach is “sprinkling in” as he says, faster stuff. And that’s what my coach @mgbracing has me on. In my opinion, everyone needs a coach. If you’re looking to get faster and build endurance, your cross-fit coach probably won’t know how to help you. #justsaying What does your training plan look like with the kickoff of the 2019 season just weeks away? If you need a coach help you get to the next level with your racing, I can lend you mine. He’s great.. 😉 DM me for more details if you’re interested!

A post shared by Natalie Miano (@ocrmommy) on

 

Related: What a Week of Spartan Pro Nicole Mericle's Workouts Looks Like

Wednesday: Mid-week Long Run

AM:

Mark: 15-mile easy run

Natalie: 12-mile easy run

*Local trails with some decent climbing

PM:

Stretching Sequence

 

 

Thursday: High-Intensity Day

AM:

Anaerobic/Aerobic Mix Workout:

2-mile warmup

Multiple Stride Lengths Drill

Anaerobic Endurance:

90s hard/1 min easy/ repeat 6-8 times

Aerobic Capacity Training:

5 min tempo/ 3 min easy/ repeat 3 times

2 mile cool down

PM:

Obstacle Transitions Workout (focus is performing exercises/obstacles with a jacked-up heart rate)

10 min warmup (jump rope, dynamic stretching)

Complete 2 sets of each before moving on to the next set of exercises:

30s Assault Bike (10 cal) to Weighted Pull-ups

30s Box Jumps (fast tempo) to Weighted Box Step-ups

30s Assault Bike to 1 minute Rig Movement (set up rings, balls, and challenging holds from

monkey bars)

30s Box Jumps to Barbell Overhead Press

30s Burpees to Weighted Dips

Grip Strength:

4-minute dead hang; taking breaks as needed. Include:

30-60s Alternating Grip

60s Shoulder Taps every 10s

Stretching Sequence

 

 

View this post on Instagram

 

By the grace of the Good Man above, I was able to compete in the first @spartanrace US Championship race on Saturday in Jacksonville. After Laughlin back in November, I was forced to sit out the off season and early build up phase to nurse some injuries I developed in the latter half of last year’s season. With full inability to run the past 3 months, and the potential that further injury would result in the end of my running career and affect the ability to one day run alongside my sons, I cannot express in words what it means to me to just get out the door for a run...much less compete in a race. Was I ready to compete and actually contend? Absolutely fucking not. In fact, it was only 3 weeks ago I did my first run back. But with the new rule that all 5 races count towards series points, Spartan kind of forced my hand. So am I happy with placing 16th in Jacksonville? Ya gosh damn right. Just being out there was a massive blessing and one I won’t take for granted for a second. I give full credit to obstacle proficiency for even getting me close to the top guys, because I couldn’t ask my body to do more running-wise. A lot of people assume talent got me to the level I’m at with running. There’s a little truth to that. But I’m finally going to come out and say, all the podiums, PR’s, and All-American efforts were a result of being the hardest worker out there. Nothing has changed. If you’re going to see Mark Batres on the podium at the championship races, it’s going to be because he worked twice as hard as anyone else out there. I’m not going to sugar coat it. That’s what it takes to win. It’ll be a long, hard climb to the top, but if my body allows, I’ll do what it takes. #dontcallitacomeback ...ok #youcancallitacomeback 📷 @fitlincmedia 🙏

A post shared by Mark Batres (@mgbracing) on

 

Related: Train Like Spartan Champ Alyssa Hawley

Friday: Recovery Day

AM:

Glute Activation Exercises

Light Strides 2 x 50m (easy, form-focused)

Mark: 8 mile easy run

Natalie: 6-8 mile easy run

Post Run:

5 sets, declining reps (20, 16, 12, 8, 4)

50# Sandbag Reverse Lunges to Toe Taps on sidewalk curb

Bucket Carry Tabata (20 sec sprint, 10 sec rest X 8)

Spear Throw Practice: 20-30 practice throws

PM:

Foam Rolling

Stretching Sequence

 

 

Saturday: Long Run Day

AM:

Mark: 15-18 mi long run

Natalie: 15 mi long run

PM:

Foam Rolling

Stretching Sequence

 

 

Sunday: Recovery day

AM:

Glute Activation Exercises

Light Strides 2 X 50m (easy, form-focused)

Mark: 8-mile easy run

Natalie: 8-mile easy run (optional day off)

PM:

Foam Rolling (15 minutes)

Stretching Sequence (15 minutes)

 

 

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.