The Spartan Beast Training Plan is a 7-week, limited equipment, total body event specific training program to train for the demands of the Spartan Beast race. It concurrently trains strength, work capacity, chassis integrity and endurance to successfully compete in the Spartan Beast events.
Complete this training plan the 7 weeks directly before your event. Week 7 is an unload/taper week – so no extra rest is necessary.
The Spartan Beast is a 12-14 Mile course, with up to 35 obstacles. While the length of the course has a high endurance demand, the obstacles require the competitor to have the strength and work capacity to crawl, jump, climb, and carry objects over varying terrain. CLICK HERE to learn more about the Spartan Beast race.
This training program combines assessment-based bodyweight strength training, dumbbell strength training, and intense, loaded and unloaded work capacity efforts.
The program has a strong running endurance component
For unloaded running, the plan trains both speed over ground via a 6-mile assessment, and follow on 2-mile intervals, as well as aerobic base long, slow runs out to 9 miles. The total running volume in a training week is at or slightly above the race distance.
Parts of this training program are assessment based. It deploys bodyweight calisthenic and running assessments the first and fourth weeks. Follow-on progressions are based upon the athlete’s assessment results.
You’ll train five days a week for seven weeks, with a total of 35 training sessions. You’ll train Monday through Friday and take weekends off.
WEEKLY TRAINING SCHEDULE:
- Monday: Bodyweight Strength, Running Speed over Ground (6-Mile Assessment or 2-Mile repeats)
- Tuesday: Bodyweight Work Capacity, Dumbbell Strength, Chassis Integrity (ART)
- Wednesday: Running at Moderate Pace
- Thursday: Bodyweight Work Capacity, Loaded Work Capacity, Chassis Integrity (Low Back)
- Friday: Running Endurance at Easy Pace
What equipment is required?
- Pair of dumbbells, 15# for women, 25# for men
- 15-18” box or bench for step ups
- Stop watch
- Foam Roller
How long are the training sessions?
50-60 minutes for the gym-based sessions. Endurance (running) sessions may extend past 90 minutes.
What if I miss a session?
Start again where you left off. Don’t skip ahead.
What does 2/4x Pull Ups mean?
2x for female athletes, 4x for men.
What does 15/25# mean?
Female athletes use 15#, male athletes use 25#.
I’m overweight. What about diet/nutrition?
Click HERE for our nutritional guidelines?
Can I see some sample training?
Yes, see the “Sample Training” below for the entire first week of programming.
This plan was built August 2017