RFT Coaching - Spartan Beast Training Plan (or other long distance OCR event)

Average Weekly Training Hours 07:16
Training Load By Week
Average Weekly Training Hours 07:16
Training Load By Week

Basic plan to prepare you for an obstacle course race such as the Tough Mudder, Spartan Beast, 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 Super training (also available) 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
1:30:00
90 min Time Trial

Run for 90 min 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
1:30:00
LSD

Zone 2 run
Conversational pace

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

Christopher Judy
|
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 (OCR), cycling, distance running, military training and general strength and conditioning.