Spartan Beast Training Plan

$39.00

• 7 week, 5 days per week
• Designed to maximize performance in Spartan Beast and other moderate distance obstacle course races
• Running emphasis, with strength and work capacity specific to the common obstacles seen in Spartan races
• This training plan is one of the 200+ Plans included with an Athlete’s Subscription.

Description

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

COMMON QUESTIONS

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#.

Unfamiliar exercises?
Click HERE.

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

Required Equipment


  • Pair of dumbbells, 15# for women, 25# for men

  • 15-18” box or bench for step ups

  • Stop watch

  • Foam Roller

Sample Training

Below is the entire first week of programming from the plan:

***********

SESSION 1
Obj: Bodyweight and Run Assessment

Warm-Up

3 Rounds
Run 100m - a little harder each Round
8x Push-ups
2x Ankles to Bar
8x Squats
Instep Stretch

Training: 

Rest 2-3 minutes between events…

(1) Max Rep Hand Release Push Ups (HR Push Ups) in 60 Seconds.

(2) Max Rep Ankles to Bar in 60 Seconds

(3) Max Rep Squats in 60 Seconds

RECORD RESULTS & REST 5 MINUTES

(5) Run 6 Miles for Time.

RECORD FINISH TIME

(6) 2 Rounds
Pigeon Stretch
Hip Flexor Stretch
Instep Stretch

*******************

SESSION 2
Obj: Bodyweight Assessment, Leg Strength, Chassis Integrity

Warm-up:

3 Rounds
5x Burpees
5x Walking Lunges
10x Sit Ups
Instep Stretch

Training:

(1) Burpee Ladder Test

Burpees      Total

Level   Min    per Min   Burpees

1          0-1       10                10
2          1-2       12                22
3          2-3       14                36
4          3-4       16                52
5          4-5       18                70
6          5-6        20               90
7          6-7        22             112
8          7-8        24             136

RECORD FINAL SCORE

For example, if you made it to level 4 + 15 Reps your final Score would be 52 + 15 = 67x total burps

(2) Max Rep Pull Ups

RECORD FINAL SCORE

(3) 5 Rounds
4x Quadzilla Complex @ 15/25#
4x Scotty Bob @ 15/25#
30% Max Rep Pullups

Rest 30 Seconds

(4) 20 Minute Grind
5x Turkish Get Up @ 15/25# (alternate arms each round)
30-Foot Dumbbell Crawl 15/25#
8x Slasher @ 15/25#

(5) Foam Roll Legs, Low Back

*******************

SESSION 3
OBJ: Endurance

Training:

(1) Run 4 Miles @ Moderate per mile pace using the MTI Running Calculator from SESSION 1’s 6-Mile assessment

(2) 2 Rounds
Pigeon Stretch
Hip Flexor Stretch
Instep Stretch

*****************

SESSION 4
Obj: Work Capacity, Chassis Integrity

Warm-up:
3 Rounds
5x Burpees
5x Walking Lunges
10x Sit Ups
Instep Stretch

Training:

(1) 8 Rounds, Every 60 Seconds
20% Max Rep Burpees from SESSION 2 assessment.

The faster you finish, the more rest you get before the next round begins

(2) 20 minutes - Complete as many rounds as possible:
5x Renegade Man Makers @ 15#/25#
Run 200m

(3) 15 Minute Grind
15/15 Standing Founder
10x Good Mornings holding 15/25# Dumbbells
15/15 Kneeling Founder
10x Swings @ 15/25# Dumbbell

(4) 2 Rounds
Pigeon Stretch
Foam Roll Legs/Low Back

******************

SESSION 5
Obj: Endurance

Training

(1) Run 7 Miles @ Easy per mile pace using the MTI Running Calculator from SESSION 1’s 6-Mile assessment
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Fitness Programming Focused on
Mission-Direct Performance

All that matters to MTI is outside performance. We are driven to continuously improve and evolve. To this end MTI is not beholden to any fitness programming methodology, equipment or exercise. We continuously research, deploy, assess and iterate our programming with an emphasis on Mission-Direct application and performance. Here is the MTI Method:

MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

We deploy the training plan "Lab Rats" at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan.  Post cycle we assess the programming's effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn't.

Plan is published for purchase as an individual training plan and made available to our subscribers.

It doesn't stop there. We take what we learn by deploying our mountain and tactical programming with our Lab Rats, go back, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman - so I can't put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there - our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we've put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

Questions?
Email: rob@mtntactical.com

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This Plan is one of 200+ plans included in the Athlete's Subscription.