September 17 2018
We’ve all heard stretching is important, but everyone has a different opinion on the proper way to stretch. Let us set the record
Excerpt used with permission of Spartan Fit!
Spartan Fit! by Joe De Sena, the creator of the uber-popular Spartan Race series, is bringing the get-ready-to-rumble workout to the masses with this training book/log. The tagline: 31 days. Transform your mind. Transform your body. Commit to grit. No gym required. Here’s a quick peek at what a workout looks like in a day in the life of—being SPARTAN FIT!
DAY 0: TEST DAY
“The best preparation for good work tomorrow is to do good work today.” — Elbert Hubbard
This warm-up is designed to increase your heart rate, prepare the major joints and muscle groups for movement, and practice contralateral movements (skipping, crawling). Perform at a relaxed pace that leaves you warm and just starting to sweat. Complete before every workout.
• 10 ankle circles and wrist circles (5 in each direction)
• 5 minutes jog, row, bike, or jump rope
• 2 rounds of:
–– 30m skipping
–– 10m bear crawl
–– 10m reverse bear crawl
–– 10m walking lunges
–– 10 squats
*m = meters
Complete these three fitness tests in sequence as if they were a mini–Spartan Race.
• Dead Hang Test — hang from a bar for as long as possible, palms out. Record time.
• Burpee Test — do as many burpees as possible in 5 minutes with race form. Record reps.
• Distance Test — run (or walk) as far as you can in 30 minutes. Record distance.
HELL NO (maybe next year)
Dead Hang Test < 30 sec.
Burpee Test < 40 reps
Distance Test < 5 km
SO SO (I could survive the race)
Dead Hang Test 30–60 sec.
Burpee Test 40–65 reps
Distance Test 5–7 km
AROO! (I could TOTALLY THRIVE at the race!)
Dead Hang Test > 90 sec.
Burpee Test> 65 reps
Distance Test > 7 km
Finish each workout with a few minutes of static stretching or light yoga. Your muscle tissue is warm and elastic at that point, so it’s the ideal time to increase your flexibility.