How To Train For a Spartan Race: With Only 5 Workouts
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- čas přidán 30. 06. 2024
- These are my 5 goto workouts for spartan race training that landed me on the podium. These are the only workouts you need to know. If you follow these workouts, I promise you will be race ready to achieve whatever goal you set for your self. I believe in keeping workouts simple, manageable and functional. These workouts are suited for beginners and more experienced athletes
I started from ground zero when I began race training. On my fourth Spartan Elite race, I was able to get on the podium. The conditioning provided by these workouts played a major role in achieving that. - Sport
Awesome vid man! Prepping for my first Spartan this August 2022, thanks for the pointers
Great workout program definately will help me crush it at next years Spartan races!!!! Thanks for putting this together really appreciated!!!
I have a spartan sprint coming up in like 17 days, I'm so fcuked.
noot noot May 4 Race?
Naw, you'll be good. Just get through this race then figure out where you can improve for the next.
Thank you for the tips! I'm doing my first Spartan race with my fiance in Nov. 2023! I am excited and nervous about it! This is so helpful!
Thanks for the tips. Planning to try my first Spartan Race with some friends (the 10k) and I appreciate the ideas around some exercises that could help prep.
That’s Intense for your first!
Nice stuff buddy - good work!
You're a good teacher.
Great content. Thanks 👍
You’re a good man
its awesome, thank you! ill try it! :)
You will become more powerful than you ever imagined.
Just found your page. I’m training for my first race. I’ve subscribed! Thank you for the information. I have questions!
Question away
New subscriber alert 🚨
OMG!!! why am I just seeing this. Doing the Spartan sprint on the 14th!!!! Gonna start these workouts tmr
jeez
What happened
Nothing happened- but the race went well though !!
I certainly believe that this will transform me into a machine for sure!!
I need to get back into the swing of it again. I have been letting my feet heal from tearing my tendons.
@@Dusticron I did workout 1 which was rad, 2 I couldnt get near. Shoulders and legs tomorrow. All I know is I'm doing a serious amount of burpees!
Great advice Dusty. Just found you. Training for my first-ever race and it's a beast. Is this program recommended for that length of the race or did you have a different race length in mind when you put this together?
Great video bro
Thanks!
Thanks for the workouts! When doing the workouts and then adding the 4 to 6 miles runs in, am I supposed to keep my heart rate in a certain zone? Kinda like running slower to get faster? Or is it like a max effort run?
Congrats on your success with your Spartan races- awesome achievements. For what period of time before your first race did you do this training regime? 3 months or so?
You can do it comfortably in 3 months.
Wow pretty intense! Any tips on nutrition and things that help with recovery for a beginner?
Nutrition isn't really my strong suit. I just follow general rules of thumb. Try to do an even split between carbs and protein, then whatever is left for fat. I eat eggs every night before I go to bed. If you have a light carb day, make sure you are taking BCAA's before a workout to prevent from damaging your muscles. Protein before and after workouts.
Just did my first workout with the bucket carry routine and was pretty surprised with how I did. I was hoping that I’d do better than 40mins and finished in 37:25 with 1 min rest between after the 2nd and 3rd rounds. Found the burpees to tire me out the most. 🥵
That's much better than i could do at the moment.
I like the video a lot! I got a decent amount of lower back pain after doing a bucket carry workout. Can this go away with practice or just get worse?
If you are confident that it's only pain from exercise and not injury, I would just push through it. If it is an injury, you should stop that workout for a while. Let your body heal, then come back at with a lower weight. When you are carrying the bucket, make sure you have your shoulder blades pulling back towards one another and shoulders pulled back. I try to make sure my hips are directly under my body. With all that said, this one of the harder workouts
@@Dusticron Thanks man!
So this seems more endurance than pure strength? And if one doesn’t have the time for two workouts a day, where would you cut strength for runs or vice versa?
I’m thinking about participating in a 8 mile Spartan race in about 8 weeks. Is that long enough to be ready? I consider myself somewhat athletic. I only get to do weights about once to twice a week (3-4 upper body exercises and two leg exercises @ 3x10) and do about 2 miles of cardio 3 days a week.
If you are ok walking parts of it. You will survive. But if you want to run the entire thing, you will need to increase how much you run. If you can get to where you can run 4 miles comfortably, you will be able to run 8. However, it will hurt.
I just got over ankle surgery and during that time I put on 45 pounds really out of shape my goal is to just finish a Spartan race
If I do these and my race is in October 5th should i be pretty good for a non-athletic person like myself?
Yes. If you do consistently you will do even better than people who now consider themselves athletic. That is more than enough time to power up.
For the Chest workout, regarding the squats and the rows, do you also do 5 sets of the ladder?
Squats honestly freak me out because I am worried about hurting my back. I'll do a ladder, but when I hit to where I can only 4 or 5, I will immediately back down the ladder.
@@DusticronGood to know. I'm with you man on squats potentially causing injuries, probably due to muscle imbalances. The standard squat where you have a foot flare of 10-15 degrees and abduct the hips as you come down can tweak the weaker of my hips, but single/unilateral variations (i.e bulgarian split squats or lunges) are safer for the hip, and also for the back vs the barbell back squat or goblet.
I'm 53 and going to give this a try. I am pretty fit already but would like to take it to the next level. One question. What resting period between workouts do you recommend? 5 days straight with 1-2 days off or every other day?
Maybe alternate hard day and active rest day for the first couple weeks to see how it feels. So, day 1 Hard, day 2 active rest, day 3 hard, day 4 active rest...and so on. That way you can test the waters.
Dusty thanks, makes sense. I’ll give it a go
I can't find your recent comment, that workout with the deadlift and pull up is pretty intense. A better way of looking at it is try to get the deadlift and pull-ups done in the first 40 seconds, then rest for 20 seconds. Again, it is a pretty intense workout, so if you need to take a break make sure you do.
@@Dusticron yeah I deleted it as I want to reword it. Yeah this is a tough workout! I can barely type this. My fingers are spent after the rope pulldowns. OK, to my re-phrased question...
I started the timer and did the 1st round of 5 dead lifts and 5 slow descending pull-ups and looked at the time and had 5 seconds left. I kept going and was spent after 3 rounds so I thought, did he mean rest "one minute" between each of the 10 rounds or really one after the next?
In Superset #2, is it 5 rounds or 3?
Also, I replaced the weighted Rows with Inverted Rows because I don't have this in my home gym. I added a 4 min. cumulated time dead-hang on the end as I need to work on that.
Yesterday I did the 1st workout "Chest" but I did't do the sprints yet as my running condition is poor, so I did just a 4 mile run in 40 min. Should I keep this up until I feel ready for adding in the sprints or add them now and just tough it out?
Sorry for all the questions, I really like your approach and I have 3.5 months to get this right until the race, so I may have a few more questions until I have the routine down. Will buy a bucket and Sandbag tomorrow :)
I'm putting my faith in ya ;)
THANKS!
Preparing for a powerlifting meet and a spartan race. This helped A LOT. I'm hoping my lifts will carry over but the conditioning is my issue. Will be lifting in the mornings and conditioning at night.
Do you think myself as a powerlifter would need to work on heavier weights or endurance?
You don't have to give up the heavy weights, but definitely have to add endurance to your training. It would all depend on how much time you have. In terms if "and vs or" . If you have only time to power lift or increase endurance, lean towards endurance.
Need to work on the squat game bra. A little unstable and sloppy with the knees.
I assume you also placed podium? Or have some kind of equal physical accomplishment, or just in the habit of giving advice without qualification?
Your form is obviously poor. Don’t get offended when people try to help you improve.
I chang from bodybuilding to crossfit/spartan^^ training. Yesterday i did your first superset of chest worlout and i totally destroy myself, start with 36kg chest press, bend over 16kg and squad 60kg. I need more endurence^^
It will come
I am starting up agian, and it's hurting.
Yo Dusty done both the sprint and super but i struggle on the rope climb and herc hoist do you have any pointers?
The robe climb is about gripping with your feet more than it is about strength. I got a technique for practicing you can do in the comfort of you home.
@@Dusticron So the rope climb does not have to be all upper body? If so, thats awesome, because i have been getting good at using by feet.
@@aaronboydstun6967 Hello. I actually made a video on how to practice the rope climb without actually rope climbing
What is your schedule with these workouts. Are there any rest days?
These are pretty much rotated every day through the week. I'll do active rest, which is just light workouts. If I am feeling drained or injured, I might take a recovery day. Yoga is also good.
How much do the rocks weigh roughly? That'd be good to know
I am not sure. The rocks are just gravel. to be on the safe side, you can mix sand in with gravel, then hose it down, and fill to the brim. It should ensure that it is the maximum weight. It definitely weigh more than what you will have at the race, but that is going the better for training.
@@Dusticron why not? We're all gonna die someday
@@mitchellalexander1581 And when that day comes, we want to be strong and fast enough to out run Death herself.
@@Dusticron hell yea I'm gonna play hard to get
Even hearing this makes me want to die
This will allow you to be reborn stronger than you could ever imagine.
Lol
I died three times before the video ends...matter fact i couldnt finish it lol
I'm not sure about the number of sets for the Deadlift 5x / Pullups 5x superset every min on the min. When I calculate this, it comes out to 10 full sets of Deadlifts and 10 Pullups if I do this every min for 10 min right? But you have 5x written. Which one should I be doing? thanks!
It should come to 50 of each
My race is April 4 this my first time do I still have time to do it it’s SPRINT race
Yes. That is over 8 weeks, you'll be good. Start now. I got some videos up for a complete training plan.
Dusty thank you so much god bless you sir
Are you doing the one is Charlotte on the 4th? That will be my first one as well!
If you're doing Citi field, do at least 1 or 2 hill/stair workouts a week. You won't regret it xD
Is there a reason for the ufc gloves?
Punching bag
Is two work outs per day??
Yeah, on the long run days.
bro 2k subs and got 80k veiws!!
How many month's of training would I need before I would be able to compete in a race?
I think that 2 to 3 months lead up time should be enough to give you some good confidence going into it.
oh Jesus I was so happy that I have lost 20 kgs in this year, train 4 times a week, want to loose 20 more and decided to do a spartan race on next summer but I am a girl and I can't even do one pull up :D So I guess I'm gonna suffer :D halp
To build up pull up strength just start by doing high reps of a low weight of the lat pull down. Then increase weight weekly.
@@Dusticron Thank you i will start with it!
Why is he using mma gloves? 🤔
I was involved in horrible factory explosion at the mma glove factory. The gloves were fused to my hands, granting me superior strength. Well that, or to hit the punching bag in the background.
Man you cant even make one squad as well. Lol
I have no idea what that means.
@@Dusticron I know its clear
What does that mean
Anyone giving advice with mma gloves on , is not to be trusted
What do you use to hit the heavy bag in between sets? I use to just wrap, but I got tired of scraping my knuckles.
Boxing gloves
@@iwearnogi7753 So your suggestion between sets, is to put wrap your hands, put on boxing gloves, hit the bag for 60 seconds. Then take off gloves, unwrap hands so that you can safely grip weights, to 10 to 15 reps. Then rewrap hands, put on gloves, and hit the bag for 60 seconds. That seems very counterproductive, I would just rather take the advice from the guy wearing in your words, MMA gloves (they are not) than the guy who is going to dedicate 50% of there workout to taking on and off boxing gloves.
@@Dusticron Man, you put together a helpful video that most of us like. Don't even bother replying to the trolls. Waste of time.
@@billfoster6809 Thanks man, I appreciate having you in my corner.
This guy should not be giving weight lifting advice ,, he has no fucking clue !!