Diary of a Spartan Warrior: Week 14
Moving Into the Final Phase...
This week, our Spartans are getting ready to switch up their routine again. Instead of so much focus on power and strength, our team of Real Food Warriors will be more focused on agility, strength, and coordination.
“This phase should be a lot of fun for our warriors, as it will encompass activities like sprints, as well as forward and lateral hops, crawls and squats,” says Sean Wells, a Certified Strength and Conditioning Specialist through the NSCA, and the fitness expert at BistroMD. “This last phase is also designed to get our warriors ready for the race, but will give them enough time to rest in the days leading up to it.”
Here are some of the activities our warriors are gearing up for in their next phase of training.
Event-Specific Resistance Training
In order to prepare BistroMD’s team of warriors for the actual race, BistroMD’s fitness expert, Sean, will actually be throwing a few event-specific activities into their training regimen.
“For this portion of the training, I really want our team to be as prepared as they can be for the race,” says Sean. “This is why I have incorporated activities like crawls and sprints using weight-filled vests and inclines.”
The actual Super Spartan course has obstacles that involve crawling through dark tunnels, as well as under barbed wire, and carrying rocks up small inclines. These type of activities will not only require endurance, but strength as well as coordination and agility.
More Cardio, with Higher Intensity
Probably the biggest portion of the Super Spartan Race involves intense cardio.
“For a majority of the race, our warriors will have to be able to maintain a steady pace of cardio, at about 75-90% intensity,” says Sean. “This is why each phase of this training has involved a continuous stream of cardio, with an increase in intensity after each phase.”
For their third phase of training, our Real Food Warriors will be utilizing a cardio plan that involves intense cardio. This cardio will be performed between 5-6 times per week, for a period of about 30-60 minutes.
Not only does this involve running, but our warriors will also be able to utilize other cardio-training techniques, like swimming and biking.
“Swimming is a great way to train for a race like this, simply because you are working every muscle in your body,” says Sean. “Biking is a great way to build and maintain endurance, and it is also great for strengthening your major leg muscles.”
To prevent overtraining on cardio, our warriors will alternate between interval cardio, SLD (slow, long, duration) cardio, and tempo cardio (fast, then short days).
This not only creates a more dynamic workout, but will help our warriors adjust to different speeds in their cardio, just like they will have to do on race day.
For more tips from our experts, please visit our healthy facts section for more information.
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