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Diary of a Spartan Warrior: Week 15

The Last Dash Before the Race...

Spartan Warrior Week 15

Since our warriors are now entering the final phase of their training, so ends the chronicling of their sweat and tears. After weeks and weeks of dedication and intensity, our warriors are preparing their minds and their bodies for the Super Spartan Race, now only about a month away.

“I’m very proud of our team, and they have been doing a great job,” says Sean Wells, a Certified Strength and Conditioning Specialist through the NSCA, and the fitness expert at BistroMD. “Over the course of 15 weeks, I have laid out a plan for our warriors that has increased their endurance, as well as improved their agility and their stamina. The plan was developed over a gradual schedule, allowing for peak physical performance in the healthiest way possible.”

Here are some of our warriors best tips that they took from their training, and how they are using their skills to conquer the race course.

The Best Type of Speed is Progression

“Before training for this race, I was doing very little intense cardio, and I could barely run a mile without having to take a breather,” says Wes, a member of the BistroMD marketing team and a Real Food Warrior. “Thanks to the way Sean planned out our training, my cardio has progressively gotten better, and now I am able to run 5 miles at a steady pace, without a problem.”

The best type of cardio is progressive. Many people often make the error of jumping head first into cardio without considering this first.

If you haven’t done cardio in a while, start out by jogging at a moderate pace, for no more than 30 minutes. Week by week, slowly increase your speed as well as your distance. Don’t jump from one mile to three. Instead, try to go another solid mile every two weeks. Before you know it, you will be able to run 8 miles, like our warriors, without a problem.

Resistance Training isn’t Just for Boys

“When I started training for this race, I hadn’t picked up a set of weights since high school,” says Amanda, one of the members of the BistroMD marketing team and a member of the Real Food Warriors. “Thanks to the resistance training from Sean, I have a lot more upper body strength, and I can actually do a pull up. All of the training I have been doing with weights is really paying off.”

When it comes to weight training, progression is also important. If you weigh 150 pounds, it isn’t a smart move to start squatting right away at more than your body weight. This could cause injury. Instead, start squatting with a weight that is a bit of a struggle, but that you can lift easily enough without hurting yourself.

Squats are one of the most important exercises you can do for resistance training. Technique, however, is more important than more weight.

To do a proper squat, make sure that you position yourself properly under the dumbbell. First, grab the bar of the dumbbell with both hands, and then step under, resting the bar on the back of your neck while keeping your grip on the bar.

Very slowly, lift the bar, and take two steps back. Keeping your back straight, bend at the knees and squat slowly, keeping a firm grip on the bar. Slowly come back up, and repeat this motion, until you reach about 10-15 reps. Replace the bar and rest.

In addition to squats, you can also do activities like bicep curls, lateral raises and hang downs to strengthen your upper extremities.

To get to know each of our Spartan warriors better, find out why they are doing the race, and what they have been doing to prepare.

After race day, stay tuned for a recap, and for some fun photos and video content from the actual event!

For more tips from our experts, please visit the healthy facts section of our website for more information.

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