Spartan Ultra Beast Training Plan

$39.00

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

Description

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

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 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.

Good Luck!

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

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 10 Miles @ Easy per mile pace using the MTI Running Calculator from SESSION 1’s 6-Mile assessment
Show More

1)  Mission Direct

Gym numbers mean nothing. All that matters is mission performance. 

To this end, MTI's fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.

We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.

 

2) Fitness Solutions Built from the Ground Up

MTI's programming is not "re-tread" bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We've built our fitness programming for mountain and tactical athletes from the ground up.

The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.

Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.

Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.

Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.

 

3) The MTI Method

→ Research: 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.

→ Deploy & Assess: 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.

→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.

→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

 

4) Mission-Direct Research

MTI exists to "Improve Mountain and Tactical Athletes mission performance and keep them safe." To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI's Mission-Direct Research methodology, and Here to read about just few of our research efforts.

5) Field Proven

Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.

 

6) Programming Breadth

MTI's library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.

Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.

 

7) Worldwide Influence

Our work is not limited to US Athletes.

We've developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.

Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.

On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI's programming to prepare for mountain objectives.

 

8) Mission Performance beyond Fitness

MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe. 

This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety. 

Fitness is just one area of our work.

Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.

Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.

 

9) Direct, Honest, Clear Answers

Since 2007 we've taken and answered dozens of questions weekly from mountain and tactical athletes. We've saved these individual Q&A's and now thousands are archived on our site.

We're not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn't for everyone. If we can help, we'll let you know. If we can't, we'll let you know that, too.

- Rob Shaul, Founder

 


All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.


 

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.