RFT Coaching - Spartan Super Training Plan (or other medium distance OCR event)

Average Weekly Training Hours 06:18
Training Load By Week
Average Weekly Training Hours 06:18
Training Load By Week

Basic plan to prepare you for a Spartan Super, or equivalent obstacle course race. This requires some basic materials: a bucket, sandbag, a car tire, a pull up bar and a dip bar (or a bench will work too). This is meant to be take someone who has completed the Sprint training and make them ready for the next step.

Sample Day 1
1:00:00

Spartan Fit Test

Warm: 4 rounds: 10 pushup 10 situps, 10 squats, crossbody shoulder stretch

Max time dead hang

Max burpees in 5:00

5 rounds:
1:00 of 20m sprints
1:00 of rest

Sample Day 2
1:00:00
60 min Time Trial

Run for an hour and see how much distance you can cover. If you wear a HR monitor, allow your HR to float, but keep this hard.

Sample Day 3
1:00:00

Warm: 1 mile easy jog

1-2-3-4-5-6-5-4-3-2-1
pull ups
burpees (x2)
pigeon stretch (each round)

6 rounds:
10 ply box drops (20")
10 goblet squats (40#)
20 leg lifts

1 mile easy jog

Sample Day 5
1:00:00

Warm: 1 mile run

7 rounds:
100m hill sprint (steep)
15 burpees (at the top)
20 mtn climbers
100m run (down the hill)
10 jumping lunges
10 squats

1 mile easy cool down

3 rounds:
pigeon stretch
frog stretch
child's pose
5 shoulder dislocates

Sample Day 6
1:00:00

Zone 2 run (65-75% max HR)
If no HR monitor: you should be able to talk or sing along with music easily

Sample Day 8
1:00:00

Warm: 1 mile run

5 min cumulative dead hang*

6 rounds:
200m bucket carry (40#)
10 burpees
10 hip raises

-rest 7 min-

4 rounds:
200m run
10 burpees

1 mile run

3 rounds:
wall squat stretch, pec/lat stretch, airplane seat stretch, hip flexor stretch

*Dead Hang = hang from a pull up bar for a total of 5:00. When you jump up, start the time, when you come off the bar, stop the time. Repeat this until 5:00 are up.

Sample Day 9
1:10:00
LSD

Zone 2 run
Conversational pace

2 rounds: Jane Fonda's (30 sec each movement), 50 SHJs (each arm)

Christopher Judy
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RFT Coaching LLC

I focus on a total athlete concept including fitness, nutrition, and sports psychology. I keep my training efficient, concise and effective with no extra fluff.

I specialize in obstacle course racing, cycling, distance running, military focused training and general strength and conditioning.