Train Like Spartan Champs Mark Batres & Natalie Miano for a Week
We all want to know: What makes the best-of-the-best Spartan athletes out there tick? How do they keep their edge? In our Train Like A Champ series, we dig into the details of the training, nutrition, mindset, and more that keeps our most epic athletes on top.
The One-Week Mark Batres and Natalie Miano Workout
As excitement grows for the 2019 Spartan World Championship in North Lake Tahoe late this September, we tapped Batres and Miano for an inside look at what a week-long "Mark Batres and Natalie Miano workout plan" looks like, so you can follow along as she preps for Tahoe—and learn to train like a champ yourself.
Related: Train Like a Champion: Q&A with Champs Mark Batres and Natalie Miano
At this point in their careers, Mark and Natalie have got their training finely-tuned. While their rest and recovery stay about the same, during competitive phases their training fluctuates a bit. Based on the terrain of an upcoming competition, they’ll find ways to have their training simulate what they will be up against on race day.
One crucial piece Mark has focused on this year is recovery and injury prevention. Before every single workout, every single day, the couple will perform a “Systems Check”, which is a 5 minute routine that tests their mobility, range of motion, and overall readiness to workout. This is either a green light for training, or a red light for more focus on recovery. This is an example week of training leading up to competition.
Note: Begin all workouts with a warm-up—and end all with a cool-down.
Related: Dynamic Warmup to Start Every Workout
Everyday — In the morning
Systems Check
Dynamic Stretching
Monday: Aerobic Capacity and Strength
AM:
Aerobic Capacity Training Workout:
2 mile warmup
Stride Drills (6 X 80m, multiple stride lengths to improve cadence, and range of motion)
3 x 2 mile (80-85% max HR); 3 min rest in between repeats
2 mile cool down
PM:
Strength Session (lower body focus):
10 min warmup (jump rope, dynamic stretching)
2 sets: Weighted Pull-ups
Mark: 35# 16 rep, 8 rep
Natalie: 15# 8 rep, 4 rep
4 sets, 5 reps of:
Squats
Deadlifts
Reverse lunges to 1 min Farmer Carry (50#/30# dumbbells)
2 sets: Box Jumps 30 sec (at fast tempo) to Weighted Box Step Ups or Pistol Squats, 8 reps
each leg
2 sets of:
Weighted Single Leg Glute Bridges, 8 each side
Calf Raises, 20 each side with alternating foot position
Grip Strength:
4-minute dead hang; taking breaks as needed. Include:
30-60s Alternating Grip
60s Shoulder Taps every 10s
Stretching Sequence
Tuesday: Easy Day
AM:
8-mile aerobic run (optional “uptick” which is an easy tempo pace)
Post Run:
5 sets, declining reps (20, 16, 12, 8, 4)
50# Sandbag Reverse Lunges to Toe Taps on sidewalk curb
Bucket Carry Tabata (20 seconds sprint, 10 seconds rest x 8)
Spear Throw Practice: 20-30 practice throws
PM:
Stretching Sequence
Related: What a Week of Spartan Pro Nicole Mericle's Workouts Looks Like
Wednesday: Mid-week Long Run
AM:
Mark: 15-mile easy run
Natalie: 12-mile easy run
*Local trails with some decent climbing
PM:
Stretching Sequence
Thursday: High-Intensity Day
AM:
Anaerobic/Aerobic Mix Workout:
2-mile warmup
Multiple Stride Lengths Drill
Anaerobic Endurance:
90s hard/1 min easy/ repeat 6-8 times
Aerobic Capacity Training:
5 min tempo/ 3 min easy/ repeat 3 times
2 mile cool down
PM:
Obstacle Transitions Workout (focus is performing exercises/obstacles with a jacked-up heart rate)
10 min warmup (jump rope, dynamic stretching)
Complete 2 sets of each before moving on to the next set of exercises:
30s Assault Bike (10 cal) to Weighted Pull-ups
30s Box Jumps (fast tempo) to Weighted Box Step-ups
30s Assault Bike to 1 minute Rig Movement (set up rings, balls, and challenging holds from
monkey bars)
30s Box Jumps to Barbell Overhead Press
30s Burpees to Weighted Dips
Grip Strength:
4-minute dead hang; taking breaks as needed. Include:
30-60s Alternating Grip
60s Shoulder Taps every 10s
Stretching Sequence
Related: Train Like Spartan Champ Alyssa Hawley
Friday: Recovery Day
AM:
Glute Activation Exercises
Light Strides 2 x 50m (easy, form-focused)
Mark: 8 mile easy run
Natalie: 6-8 mile easy run
Post Run:
5 sets, declining reps (20, 16, 12, 8, 4)
50# Sandbag Reverse Lunges to Toe Taps on sidewalk curb
Bucket Carry Tabata (20 sec sprint, 10 sec rest X 8)
Spear Throw Practice: 20-30 practice throws
PM:
Foam Rolling
Stretching Sequence
Saturday: Long Run Day
AM:
Mark: 15-18 mi long run
Natalie: 15 mi long run
PM:
Foam Rolling
Stretching Sequence
Sunday: Recovery day
AM:
Glute Activation Exercises
Light Strides 2 X 50m (easy, form-focused)
Mark: 8-mile easy run
Natalie: 8-mile easy run (optional day off)
PM:
Foam Rolling (15 minutes)
Stretching Sequence (15 minutes)
