The Spartan Ultra Beast Training Plan is a 7-week, limited equipment, total body event specific training program to train for the demands of the Spartan Ultra Beast race. It concurrently trains strength, work capacity, chassis integrity and endurance to successfully compete in the Spartan Beast events.
The Spartan Beast is a 26+ Mile course, with up to 60+ 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. This training program combines assessment-based bodyweight strength training, dumbbell strength training, and intense, loaded and unloaded work capacity efforts, and a strong running endurance component.
For running, the plan trains both speed over ground via a 6-mile assessment, and follow on 2-mile intervals, as well as long, slow runs out to 16 miles to develop the aerobic base. The total running volume in a training week starts at 20 miles and works up to 28 miles before a final de-load in Week 7.
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, totaling 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: Moderate Distance Running at Moderate Pace
Thursday: Bodyweight Work Capacity, Loaded Work Capacity, Chassis Integrity (Low Back)
Friday: Long Distance 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 do the training sessions last?
Monday-Thursday’s training sessions are designed to last 60 minutes but may take up to 75 minutes for athletes new to MTI programming. It will take a week or two to understand the training session “flow.” However, beginning Week 3, aim to finish the Mon-Thurs sessions in 60 minutes.
Friday’s long run may extend to up to 3 hours, depending on your running pace.
What does “4/8x” mean? How about “15/25#”?
First number is for women, second is for men, both for reps, and loading. Examples:
4/8x Chin Ups = Women do 4x, Men do 8x
15/25# = Women use15#, Men use 25#.
What if I miss a training day?
Ideally, you will train 5 days in a row, and take 2 full days off for rest. If for some reason miss a session, do not skip ahead. Start again where you left off and complete the sessions in order throughout the plan.
Can I see an example of the plan?
The entire first week is shown in the “Sample Session” tab
Where do I find unfamiliar exercises?
See our Exercise Library HERE.
What about nutrition?
See our Nutritional Guidelines HERE.