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Spartan Race Training: Week 9

Thus far we've handled skills - burpees, running, grip strength, and bodyweight manipulation. These prepare you for Spartan Race specific movements, but you can't coast on skill alone.

    by Roger Dickerman, For Philly.com
    Published 

You know those football pregame shots? I'm talking about the ones where players stand in a circle and a fiery leader screams "GAMETIME BABY!" and "WHATEVER YOU GOT TODAY I GOTTA HAVE IT!"

(By the way Philadelphia, I'm picturing Brian Dawkins. How about you?)

That's us today.

This is intensity week. Game face on and race ready. The goal is to feel what you will feel on Spartan Race day - both physically and mentally - so you are prepared on Saturday, November 14th. If you joined us at Steve's Club this past Saturday that's exactly what the group accomplished.

Whether you were there or not, we have your back. Two exercise options:

  1. If you have a full gym at your disposal, tackle the Steve's Club Spartan Training workout.

  2. If you have no equipment, shift to the Relentless Spartan Training workout.

Ready, set, go!

Steve's Club Spartan Training

  1. 10 Burpees + .3 Mile Run (or 3 city blocks)

  1. 300 Jump-ropes

  1. 10 Burpees + .3 Mile Run

  1. 3 Rope Climbs

  1. 10 Burpees + .3 Mile Run

  1. 30 Ball Slams (Guys: 20lbs, gals 10lbs)

  1. 10 Burpees + .3 Mile Run

  1. 30 Overhead Walking Lunges (Hold weight plate overhead with locked arms. Guys: 20lbs, gals 10lbs)

  1. 10 Burpees + .3 Mile Run

  1. 30 Box Jumps

  1. 10 Burpees + .3 Mile Run

  1. 30 Lateral Monkey Bars (Grip pull-up bar, shift hands to right - that's one - back to left - that's two, etc.)

  1. 10 Burpees + .3 Mile Run

  1. 30 Kettlebell Sumo Deadlifts (Guys: 45lbs, gals: 30lbs)

  1. 10 Burpees + .3 Mile Run

  1. 30 Kettlebell Swings (Guys: 45lbs, gals: 30lbs)

  1. 10 Burpees + .3 Mile Run

  1. 30 Hanging Knee Raises

  1. 10 Burpees + .3 Mile Run

  1. 1,000m Row

  1. 100m Sled Finisher (Guys: 50lbs, gals: 20lbs)

Relentless Spartan Training

(Click here for full demo video)

  1. 10 Burpees + 1:00 Run

  1. 300 Mock Jump Ropes

  1. 10 Burpees + 1:00 Run

  1. 30 Army Crawls

  1. 10 Burpees + 1:00 Run

  1. 30 Walking Lunges

  1. 10 Burpees + 1:00 Run

  1. 30 Sit-ups

  1. 10 Burpees + 1:00 Run

  1. 60 Air Squats

  1. 10 Burpees + 1:00 Run

  1. 60 Jumping Jacks

  1. 10 Burpees + 1:00 Run

  1. 30 Bear Crawls

  1. 10 Burpees + 1:00 Run

  1. 30 Skater Jumps

  1. 10 Burpees + 1:00 Run

  1. 30 Plank Hand Lifts

  1. 10 Burpees + 1:00 Run

  1. 300 Mock Jump Ropes

Don't forget your Spartan victory dance, Team! This is your last major milestone along race training road.  Circle back next Thursday for Week 10 of training and our final notes prior to the big day!

Note: Relentless Fitness is throwing a Spartan Race after party on Saturday, November 14th @5:00pm. We'll be at MilkBoy - located on 11th & Chestnut - doing our victory dance. It's the more the merrier, so join us and bring your friends!

Roger Dickerman is co-owner of Relentless Fitness.

Every Thursday leading up to the Spartan Race on November 14, Roger will be submitting exclusive posts to Philly.com specifically tailored to get you ready for the obstacle course at Citizen's Bank Park. If you'd like to become part of the team, or just want to help donate to the nonprofit they're supporting (Steve's Club), you can get more information here.

Our Team Relentless philosophy is simple: Think bigger on behalf of yourself and others. No matter what route you choose – whether it's solely using these Philly.com workouts to better your health, training and racing alongside Relentless, or funding a Steve's Club teenager – it's all good. Get involved, and stay relentless! 

Read more Sports Doc for Sports Medicine and Fitness.