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 CoachLength
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
Sample Day 1
30' Run in Z2
Sample Day 3
10' Warm up Z2
6x1'Z5+1'Z2
10' Cool Down
Sample Day 4
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
1km warm up Z2
5km run Z3
1km cool down Z2
Sample Day 8
45' in Z2
Sample Day 10
Finito il test di Billat, recuperi bene e poi parti per 5km in piano
Sample Day 10
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.