Spartan Beast Training Plan: Day 5 - Power

Spartan Beast Training Plan: Day 5 - Power
Presented by Spartan Training®

As the demands for the Spartan Race Beast increase, so will your body’s needs for plyometrics. Power training teaches your body to adequate transition from explosion to absorption through something called the “Stretch-Shortening Cycle”. This is one of the primary characteristics of muscles that allows your body switch between the various demands of racing. Also, improper stretch-shortening training is an aspect in muscle cramping. To put it into perspective, the more plyometrics you train, the less likely you are to exhibit cramping.

Starting today, we will increase our lower body plyometrics to meet our newest demands.


This workout should be performed in a circuit. It is a total body workout. Perform one set of each exercise before beginning your second, third, and fourth set. For more of a challenge, try adding a weighted vest to this total body workout


Dynamic Warm Up

Main Set:

Squat to Overhead Press - 4x8 (8-9 RPE)

Jumping Pull Ups - 4x8 (8-9 RPE)

Broad Jumps - 4x8 (8-9 RPE)

Power Push Ups - 4x8 (8-9 RPE)

Lateral Power Step Ups - 4x8 (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 - 4x8 (8-9 RPE).

Plyometric Split Squats - 4x8 (8-9 RPE)

Burpees - 4x8 (8-9 RPE)

Cool Down

Foam Roll any muscles you feel excessive soreness or tightness.


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