It’s just a few more days before the first Conquer Challenge in McKinley West and just a few weeks till the first ever Spartan Race happens here in the Philippines, and a lot of readers are still asking on how to prepare for these Obstacle Course Races.
So we reached out to Raven Quan, Vice-President of the Philippine Obstacle Sports Federation (POSF) and a Spartan Race veteran to help us create a jump-start workout for everyone to help prepare you for the upcoming races.
4 Weeks Spartan Race Training Program
Week 1 – Tuesday
Warm up:
1KM Light Jog
3 Sets:
10 push ups
10 squats
10 ring rows
Conditioning:
8 sets
300m run
8 burpees
Week 1 – Thursday
Back and core strengthening:
5 sets:
5 Deadlifts
3 sets:
10 supermans
15 leg raises
20 sit ups
25 russian twists
30 seconds planks
1KM Run
Week 1 – Saturday or Sunday
40 Minutes – LSD (Long Slow Distance Run)
Week 2 – Tuesday
Warm up:
1KM Light Jog
3 Sets:
10 push ups
10 squats
10 ring rows
Conditioning:
8 Sets:
Get a hold of 45lb/25lb plate or dumbbell
100m carry walk (Hold plate or dumbbell in front, simulating the bucket carry)
200m run
Week 2 – Thursday
Grip strengthening:
TABATA 4 minutes:
Dead Hangs
EMOM 10 minutes:
5 pull ups/banded pull ups/lat pulldown
5 Toes to bar/knees to elbow/knee ups
Note: EMOM means (Every minute on the minute) – try to do the exercise below 1 minute and then rest for the remainder of that minute.
3 Sets:
10m dumbell farmers walk
10 dumbell rows
2KM Run
Week 2 – Saturday or Sunday
50 Minutes – LSD (Long Slow Distance Run)
Week 3 – Tuesday
Warm up:
1KM Light Jog
3 Sets:
10 push ups
10 squats
10 ring rows
Conditioning:
8 sets
400m run
10 Burpees
Week 3 – Thursday
Warm up:
1KM Light Run
5 sets:
800m Run
5 Pull Ups
10 Push Ups
15 Air Squats
Week 3 – Saturday or Sunday
60 Minutes – LSD (Long Slow Distance Run)
Week 4 – Tuesday
10 sets:
500m run
5 burpees
Week 4 – Thursday
Easy 5km run
Race Day
Race Day – Spartan Race PH Sprint – Good Luck!
