}

Spartan Beast Training Plan: Day 12 - Power

By
·
Spartan Beast Training Plan: Day 12 - Power
Presented by Spartan Training®

To adequately develop power, you must increase your strength. That’s our aim today, Spartan. Instead of ramping up our repetitions, focus on your power. Power can be noticed in things such as jump height/ distance, the drive in your legs and arms, and the force in tosses or pushes. To increase these aspects, we’re dropping our repetitions again to focus on our explosiveness.

Warm-Up:

Dynamic Warm Up

Main Set:

Squat to Overhead Press – 5×6 (8-9 RPE)

Jumping Pull Ups – 5×6 (8-9 RPE)

Broad Jumps – 5×6 (8-9 RPE)

Power Push Ups – 5×6 (8-9 RPE)

Lateral Power Step Ups – 5×6 (8-9 RPE)

  • Instead of facing the box/ bench forward, stand next to the step. You can either perform a full set on one side, or you can switch legs at the top in a lateral skipping fashion.

Vertical Pancake Toss – 5×6 (8-9 RPE).

Plyometric Split Squats – 5x6 (8-9 RPE)

Burpees – 5×6 (8-9 RPE)

Cool Down

Foam Roll any muscles you feel excessive soreness or tightness

Ready for tomorrow? - Training Plan: Day 13

Start from the beginning? - Training Plan: Day 1

Upcoming Spartan Race Schedule
Megan Beck

Megan Beck

Megan Beck, M.S., ATC, CSCS, SGX - Megan is The OCR Trainer. She is a Certified Athletic Trainer and a Certified Strength and Conditioning Specialist with a Masters of Science in Injury Prevention and Performance Enhancement from California University of Pennsylvania. Megan is a 15x Spartan Trifecta Tribe member and when she’s not covered in mud on any given Spartan course, you can find her at the front of a rock concert or venturing around Boston with her German Shepherd, Titan.