What A Week Of Spartan World Champ Robert Killian's Workouts Looks Like

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What A Week Of Spartan World Champ Robert Killian's Workouts Looks Like
Presented by Spartan Training®

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. 

To be a Spartan World Champion, Killian believes you’ve got to be great at nearly anything and everything imaginable—but that’s not an easy thing to accomplish. In fact, it's taken him years to fine-tune his training. But what does the typical Robert Killian training plan look like now? It varies.

How Killian Trains

The template Killian has come to follow provides him with an elite-level base of strength, endurance, and speed, while allowing him to develop a variety of obstacle-centric skills.

Outside of his usual programming foundation, Killian ideally tries to train on the exact terrain he'll later race on. He may also alter his training slightly based on the strengths and weaknesses of who he'll be competing against, and focuses on overcoming his own weaknesses. (For example, he’s recently placed more emphasis on downhill running and climbing.)

The One-Week Robert Killian Training Plan

As excitement grows for the 2019 Spartan World Championship in North Lake Tahoe late this September, we tapped Killian for an inside look at what a week-long "Robert Killian training plan" looks like, so you can follow along as he preps for Tahoe—and learn to train like a champ yourself. 

Related: Train Like A Champ: A Q&A With Spartan World Champ Robert Killian

Note: Begin all workouts with a warm-up—and end all with a cool-down.

Sunday: Regeneration & Recovery

Part 1: Stretch and foam roll all major muscle groups, focusing on anything that is particularly tight or sore, for at least 10 to 15 minutes.

Part 2: Yoga and Mobility

Flow through one to two sets of the following sequence, performing lunges and Warrior poses on each side.

- mountain pose
- reach up
- forward bend
- plank
- downward-facing dog
- upward-facing dog
- high lunge
- Warrior 1
- Warrior 2
- mountain pose

    Part 3: Grip Strength

    Spend some time doing various work on rings, ropes, bars, etc.

    Exercises may include:

    - dead hangs
    - rock wall traverses
    - farmer's carries

      Monday: High-Intensity Training

      Part 1: 1-mile run

      Part 2: High-Intensity Circuit

      Complete three rounds of the following, resting two minutes between rounds.

      - 20 hand-release push-ups
      - 20 weighted overhead lunges (using a 20- to 35-pound sandbag)
      - 400-meter sprint
      - 20 kettlebell swings (35- to 45-pound kettlebell)
      - 20 sit-ups or crunches
      - 800-meter run at 5k race pace
      - 200-meter bucket carry
      - 400-meter run at 5k race pace

        Tuesday: Stamina Training

        Part 1: 7-mile run. At miles two, four, and six, do 20 burpees.

        Part 2: Hill Work

        Run inclines and declines for a total of three miles uphill and three miles downhill, using a treadmill, mountain, or hill. Maintain medium effort uphill and hard effort downhill. 

        Related: Want To Run Hills? Follow These 7 Rules

        Part 3: Grip Strength

        Spend some time doing various work on rings, ropes, bars, etc.

        Exercises may include:

        - dead hangs
        - rock wall traverses
        - farmer's carries

          Wednesday: Strength Training

          Part 1: 5-mile recovery run

          Part 2: Lower-Body Circuit

          Using a weight you can perform about 12 reps with, cycle through:

          - calf raises
          - leg extensions
          - lunges (holding dumbbells)
          - flutter kicks (25 reps)
          - deadlifts
          - 100-meter farmer's carry
          - squats
          - sit-ups (50-80 reps)
          - box jumps (25 reps)

            Part 3: Abs

            Finish with an ab circuit, performing:

            - bicycle crunches
            - crunches
            - reverse sit-ups
            - leg lifts
            - kettlebell twists

              Thursday: Threshold Training

              Part 1: Zone Training

              Repeat two sets, for 30 minutes total:

              - 12-minute run at threshold pace (zone 4; 80 to 85% of max heart rate)

              - 3-minute recovery run at training pace (zones 2 or 3; 65 to 80% of max heart rate)

                Part 2: Cross-train (biking, hiking, or swimming) at below-threshold pace for 45 minutes.

                Friday: Strength Training

                Part 1: 6-mile recovery run

                Part 2: Upper-Body Circuit

                Using a weight you can perform about 12 reps with, complete one set of:

                - biceps curls
                - seated rows
                - lat pull-downs
                - bench press
                - pull-ups (as many as possible)
                - dips
                - two-arm kettlebell rows
                - medicine ball toss OR kettlebell military press

                  Part 3: Abs

                  Finish with an ab circuit, performing:

                  - bicycle crunches
                  - crunches
                  - reverse sit-ups
                  - leg lifts
                  - kettlebell twists

                    Saturday: Stamina Training

                    Part 1: 12-mile run, incorporating hills (zones 4 and 5 on inclines; zones 2 and 4 on declines)

                    Part 2: Stamina Circuit

                    Complete two sets of:

                    - 3-minute log carry
                    - 100-meter chain or tire drag
                    - farmer's carry
                    - 5 tire flips
                    - 3-minute bucket carry (with a hill, if possible)

                      Part 3: Supplemental Work

                      Spend 60 minutes on the bike broken down into:

                      - 5-minute warm-up
                      - 5 sets: 5 minutes high cadence, followed by 5 minutes low cadence
                      - 5 minutes cool-down

                        Amp up your fitness and wellness routine NOW. Click here to find a Spartan race near you!

                        Mike Simone

                        Mike Simone

                        Mike Simone is the founder of humanfitproject, a fitness lifestyle brand. He’s also the former executive digital director of Men’s Fitness magazine. Mike has worked with brands such as Men’s Journal, Muscle & Fitness, Equinox, and The Vitamin Shoppe. He’s most likely creating new fitness content, dreaming of being a chef, riding waves, or rolling on a massage ball. Follow him on Twitter @mike_simone and @humanfitproject.