Spartan SGX Training - From 0 to SUPER

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Spartan SGX Training - From 0 to SUPER

Author

Alberto Lorenzetto

All plans by this Coach

Length

12 Weeks

Typical Week

3 Run, 1 Strength

Longest Workout

1:00 hrs

Plan Specs

obstacle beginner intermediate masters tss based strength

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Summary

From Zero to SUPER is a 12 weeks training program based on my 5 year Spartan Race and OCR experience as an athlete and Strength and Conditioning Coach.
It is a 3 times per week running plus 1 strength training, all set for your Spartan Super.
Workout mostly in Italian, contact me for translations

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 01:16

Alberto Lorenzetto

Strength and conditioning coach skilled in trail running, OCR and triathlon.
Degree in Scienze Motorie (Italia) - Sport Science
Trail running, OCR and triathlon athlete

Sample Day 1

0:30:00
37.5TSS
Run 30' Z2

30' Run in Z2

Sample Day 3

0:32:00
41TSS
6x (1'Z5+1'Z2)

10' Warm up Z2

6x1'Z5+1'Z2

10' Cool Down

Sample Day 4

30TSS
Programma SPARTAN core + grip

10' Warm up cardio

Mobilità arti superiori con bastone


Tavoletta propriocettiva
3x30"+30"

Superserie x4
- Front ruck hold 30" pesante
- Ponte a terra una gamba 10+10

Superserie x4
- Bulgarian split squat 10+10
- Hang leg raise 90°

Grip
Dead hang (gambe al petto) 5x5"
Hip slap 4x6 colpi

Grip combo x10
- Pull up presa supina salita
- Cambio da supina a prona
- Cambio da prona a supina
- Pull up presa prona discesa

Stretching

Sample Day 6

4.35mi
Run workout 7km

1km warm up Z2

5km run Z3

1km cool down Z2

Sample Day 8

0:45:00
53.1TSS
Run 45' Z2

45' in Z2

Sample Day 10

3.11mi
Test 5km

Finito il test di Billat, recuperi bene e poi parti per 5km in piano

Sample Day 10

0:06:00
12.66TSS
Test Billat

Questo test mi serve per avere un calcolo matematico della tua soglia.
Dopo esserti scaldato MOLTO BENE fai partire l'orologio e corri 6' al massimo. Deve essere un test dove tu dai tutto e quando le gambe non girano, spingi ancora!
Se riesci, registra sull'orologio solo i 6 minuti.

$49.00 - Buy Now