}

Spartan Beast Training Plan: Day 19 - Power

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Spartan Beast Training Plan: Day 19 - Power
Presented by Spartan Training®

When preparing for a Spartan Race Beast, Spartans must prepare for every situation. They must be able to generate power to climb over walls, pull themselves along the Tyrolean traverse, or are pushing themselves off the ground in a burpee. No matter if its mile 1 or mile 13, all Spartans must keep their power consistent.

Last week, we worked on developing explosiveness in our power. For this week, we are developing power endurance. Our sets and repetitions will be increasing. Challenge yourself to keep the same explosiveness that we built last week.

Warm-Up:

Dynamic Warm Up

Main Set:

Squat to Overhead Press – 5×12 (8-9 RPE)

Jumping Pull Ups – 5×12 (8-9 RPE)

Broad Jumps – 5×12 (8-9 RPE)

Power Push Ups – 5×12 (8-9 RPE)

Lateral Power Step Ups – 5×12 (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 – 5×12 (8-9 RPE).

Plyometric Split Squats – 5x12 (8-9 RPE)

Burpees – 5×12 (8-9 RPE)

Cool Down

Foam Roll any muscles you feel excessive soreness or tightness

Ready for tomorrow?

Spartan Beast Training Plan: Day 20

Start from the beginning? 

Spartan Beast 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.