5 Essential Trail Workouts for Strength
Spartans don't need a gym to get an epic pump. Everything needed to test and challenge yourself can be found outside for free on your local trail system. Here are five trail workouts to build strength and muscular endurance. Many of these workouts were created back in the early 20-teens in Vermont, when we were experimenting in the mountains with a new style of simplified fitness.
We didn't have much. We simply got on the trails and started picking up rocks and logs and got to work. We learned that with the right attitude, we could always push our limits.
Trail Workouts for Strength
Day 1: Rock Toss Endurance
Warm-up:
Start with an easy jog from the trailhead and gradually increase intensity for the first 10 minutes.
Main Set:
During a tempo run on the trails, find a rock that is 10 to 30 lbs. Throw it forward with a chest pass. Walk up to it, pick it up carefully, then throw it forward again. For 3-5 intervals of 2 minutes (with 1-minute rest in between) see how far you can get throwing your rock. Bonus points if you do it straight up a steep hill. Continue your run afterward, possibly taking your rock with you.
Aim to have this second part of the run last at least 1 hour.
Related: How to Trail Run on the Road
Day 2: Weighted Squats
Warm-up:
Start with an easy jog from the trailhead and gradually increase intensity for the first 10 minutes.
Main set:
Find a rock 10 to 50 lbs and hold it to your chest to do 3 sets of 15-30 goblet squats. You can do this during 2-3 portions of your run. Find a nice scenic spot to pound out these sets. The goal is to blast those legs before you keep running for another 15 minutes (at least). Continue your run afterward, possibly taking your rock with you. Continue for at least 30 minutes.
Drop the rock with 20 minutes to go. Run 10 minutes tempo, then cool off for 10 minutes.
Related: 3 Great Strength Workouts for Trail Running
Day 3: Log/Rock Flip
Warm-up:
Start with an easy jog from the trailhead and gradually increase intensity for the first 10 minutes.
Main Set:
Flip a log end over end. You can use a square rock, too. The goal here is to simulate the tire flip. Don't lift with your back. Squat low with your legs, get underneath your rock or lock, and then explode up, flipping it forward. Get low to the ground.
Do this for one hour. Slow and steady. Keep flipping. Stay focused.
Related: 7 Great Trail Running Tips for Beginners
Day 4: Weighted Lunges
Warm-up:
Start with an easy jog from the trailhead and gradually increase intensity for the first 10 minutes.
Main Set:
Obstacle racing legend Hobie Call was always doing his lunges. He would lunge entire miles as fast as he could. Take a cue from him during this workout and lunge yourself up to 1 mile during your trail run. Do it with a rock or a log held to your chest (not your shoulder). Continue your run afterward, possibly taking your rock with you.
Day 5: Rock or Log Ruck
Warm-up:
Start with an easy jog from the trailhead and gradually increase intensity for the first 10 minutes.
Main set:
Pick up your rock (or a log) and go for a walk. A long walk. At least 20 minutes. When you are tired of carrying your object, put it down. Wait next to it while you recover. Bonus points if you don't put your rock or log on your shoulder. Carry it at chest level because this will work your arms and grip more.
BONUS: Try the Most Durable Obstacle Course Race Shoe Ever
The Spartan Craft RD Pro by Craft is an obstacle course racing shoe designed & developed specifically for the rigors of a Spartan Race, and it's capable of attacking any obstacle course or trail in the world. Built for the OCR athlete, by the OCR athlete. Check it out >
Amp up your fitness and wellness routine NOW. Click here to find a Spartan race close to you!
