Continuing on with our strength endurance training, our goal is for our muscles to lift a little bit heavier weight and to last a little bit longer during the workout. Our training parameters will look similar to our pulling workout, but instead of isolating our strength and supesetting our endurance, we will superset a strength exercise with an endurance exercise.

Warm-Up:

Dynamic Warm Up

Main Set:

This workout is designed with 1 singular explosive exercise immediately followed by 3 supersets. Perform each exercise in the superset once before starting back at the beginning. The last superset is a HIIT burnout set.

Sled/ Plate/ Pancake Floor Push - 4 sets of 100 yards speedy (9 RPE)

• To perform this, place your pancake on a floor thats easy to slide along. With your hands on the sides of the pancake, focus on your glutes as you push along the ground, propelling the pancake forward.

Super Set 1

1 - Goblet Squat - 5 sets of 6 (9 RPE)

1 - Push Ups - 5 sets of 12 (7 RPE)

• Choose the push up variation (incline, floor level, decline) specific to your skill, but challenge yourself.
• Tip: Challenge yourself to stay off the knees. Instead, recover in a downward dog between each rep.

REST 1-2 MINUTES BETWEEN SETS

Super Set 2

2 - Squat and Press - 5 sets of 6 (9 RPE)

• Intermediate: Try holding a pancake/ weight in each hand
• Advanced: Try holding one pancake or weight in one hand. You will need to perform this exercises for both sides 4 times.

2 - Step Ups - 5 sets of 12 (7 RPE)

• Tip: Where you hold your pancake will change the resistance placed on the body. Find a grip and positioning thats challenging for you.

REST 1-2 MINUTES BETWEEN SETS

Super Set 3

3 - Pancake Slams - 5 sets of 20 seconds with 20 seconds rest (RPE 9)

3 - High to Low Planks - 5 sets of 20 seconds with 20 seconds rest (RPE 9)

This last superset is a mini HIIT burnout round. Perform one set of slams and one set of high to low planks in succession with 20 seconds rest in between each exercise.

Cool Down

Pull out your favorite Acumobility SPARTAN Ball or Acumobility SPARTAN Eclipse Roller. Spend anywhere from 30 seconds to 3 minutes on each muscle, depending on tightness.

Today, you will want to release your:

• Pecs (below the front of your shoulder socket)
• Calfs (lower leg)
• Hamstrings (back of upper leg)
• IT Band (outer hip to your outer knee)

A more advanced Spartan may also require a hip flexor releases just above your front hip bone.

Ready for tomorrow?

Spartan Stadium Sprint Plan: Day 11

Start Stadium Sprint Training Plan from the beginning? 

Spartan Sprint Training Plan: Day 1

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