This is an 8-week, limited equipment, total body event specific training program to train for the demands of the long distance (30+ miles, 60+ obstacles) obstacle races. This plan includes a taper week, week 8, and is designed to be completed directly before your Spartan Ultra.
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 20 miles to develop the aerobic base. The total running volume in a training week starts at 28 miles and works up to 40 miles before a final de-load in Week 8.
Parts of this training program are assessment based. It deploys bodyweight calisthenics 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 40 training sessions. You’ll train Monday through Friday and take weekends off.
This plan was last updated in September 2018.
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
- Foam Roller
How long do the training sessions last?
Monday-Thursdays 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#”?
The first number is for women, second is for men, both for reps, and loading.
4/8x Chin Ups = Women do 4x, Men do 8x
15/25# = Women use15#, Men use 25#.
What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.
How do I access the plan?
Access is online, via username and password. You can log in either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
More Questions? Email: email@example.com
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.