Super Spartan Training Plan: Day 12 - Power
The Spartan Race Super is the mid-length distance of the Spartan Race series. This longer distance will require increased demands on all systems of the body. This includes power as well.
In normal power training, you would keep your repetitions relatively lower with longer rest periods to increase height, explosiveness, and all other aspects that require power. In Spartan Races though, you don’t get recovery time in the form of rest. Today, we are building Power Endurance. We will increase our repetitions while working in a circuit. The circuit will give one muscle group a “rest” while keeping your heart rate high training the cardiovascular system.
Bear Crawl – 50 yards (8-9 RPE)
Jumping Pull Ups – 4×8 (8-9 RPE)
Box Jumps– 4×8 (8-9 RPE)
Plyometric Push Ups – 4×8 (8-9 RPE)
Plyometric Step Ups – 4×8 (8-9 RPE)
Goblet Carry – 4×100 yards (8-9 RPE)
- Holding a pancake or a weight similar to your goblet squat, walk 100 yards. During the carry, pay attention that you do not sink your hips forward, putting pressure on your lower back. Imagine you are drawing your belt buckle up towards your navel throughout the entire walk.
Squat Jumps – 4×8 (8-9 RPE)
Burpees – 4×8 (8-9 RPE)
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.