}

Stadium Sprint Training Plan: Day 25 - Active Recovery

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Stadium Sprint Training Plan: Day 25 - Active Recovery
Presented by Spartan Training®

Today is your last stability, mobility, and injury prevention workout before race day. Unlike the other days this week, we will not be decreasing our training volume significantly. We will be staying in an injury rehabilitation range of 3 sets of 12 with a moderate resistance. This will help you to maintain your stability once you get out on the course.

Warm-Up:

Dynamic Warm Up

Main Set:

This workout is designed to be performed in a circuit. Perform each exercise in order once, then begin again at the top. Because this is an “active rest” workout, your rate of perceived exertion (RPE) should be challenging, but not strenuous.

1/2 Mile Jog – RPE 6-7

Wall sits – 3 sets of 10-30 seconds PRE 6-7

  • Intermediate – Add a pancake or weight with goblet squat hold
  • Advanced – Add a pancake or weight press overhead press

Plank with Shoulder Taps – 3 sets of 12 reps PRE 6-7

  • Intermediate-Advanced: Perform your favorite push up variation between each shoulder tap

Arm Bar – 3 sets of :15-second hold PRE 6-7

  • Intermediate – Advanced: Try placing a weight in your arm and allow your shoulders to stabilize against an increased gravitational pull.

SL Reach – 3 sets of 12 reps PRE 6-7

  • Advanced: SL RDL w/ Pancake

Plank Saw – 3 sets of 12 reps PRE 6-7

  • Intermediate: Try putting your feet on a towel on a floor that is easier to slide along
  • Advanced: Try putting your feet or your arms on physioball

Leg Lowering – 3 sets of 12 reps PRE 6-7

Dead Bug – 3 sets of 12 reps PRE 6-7

  • Intermediate-Advanced: Try holding a physioball between your arms and knees. Hold the ball in place as your arms and legs extend

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:

  • Lats (under your shoulder blades)
  • Pecs (below the front of your shoulder socket)
  • Calfs (lower leg)
  • Hamstrings (back of upper leg)

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 26

Start Stadium Sprint Training Plan from the beginning? 

Spartan Sprint Training Plan: Day 1

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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.