Obstacle Dominator: 12-Week Spartan Super Plan (for any obstacle race 7-10 miles)

Whether you are just getting started in obstacle racing, you want to completely dominate your race, or you just want to have an absolutely amazing, lean, muscle-defined body, this plan will equip with you with everything you need to train for an obstacle race like a Spartan Super (7-10 miles in distance). Full details at http://www.ObstacleDominator.com

Sample Day 1
RUNNING: HILL INTERVALS

Begin with a short warm-up walk and stretching session. Go here: [https://www.youtube.com/watch?v=b2q_0qQcBZw]
The stretches should be dynamic and not static. Dynamic stretches are actively moving the muscle to be exercised.
For example, you may start with high knees or small walking lunges to warm-up and stretch the leg muscles.
Go here http://www.bengreenfieldfitness.com/2013/05/mobility-for-endurance-athletes/
for a comprehensive article on pre, intra, and post-workout mobility.
Focus: Running up a progressive incline – The best way to do this is to find one extensive hill and repeat the run there.
• Run Time: 5 minutes
• Run up the hill, staying actively in a run, for 5 minutes
• The walk back down the hill will be your cool down between sets
• Repeat this run 4 more times
• Total time: 75 to 90 minutes

Sample Day 2
WEIGHT-BASED STRENGTH TRAINING

Note: Progress to each movement after a short resting period of no more than 60 seconds.
During your rest, be sure to stay standing up. If you are able, try to keep moving by marching in place.
Begin with a short warm-up walk and stretching session.
The stretches should be dynamic and not static. Dynamic stretches are actively moving the muscle to be exercised.
Go to http://www.bengreenfieldfitness.com/2013/05/mobility-for-endurance-athletes/ for a comprehensive article on pre, intra, and post-workout mobility.
• Kettlebell or Dumbbell Clean and Jerk/Press- 1 sets of 12 repetitions
»» Incorporates the legs, shoulders, arms, and core
• Lat Pulldown- 1x10–15
»» Back and biceps
• Dumbbell or Kettlebell Bench Press– 1x10–15
»» Chest, Shoulders, Triceps
• Kettlebell or Dumbbell Wide Leg Squats- 1x15
»» Legs and core
• Dumbbell or Kettlebell Reverse Lunges- 1x12
»» Legs and core
• Kettlebell or Dumbbell Shoulder Press- 1x12
»» Shoulders and arms
• Stability Ball Dumbbell or Kettlebell Crunch- 1x20
»» Core

Sample Day 3
RECOVERY

Rest and recovery day. Today, eat a very low-inflammatory diet and control carbohydrate intake. Do a full body foam roll or massage session. Doing a cold soak, long cold shower, or a very easy cold swim also are options. Other tips: vibration, compression, and all recovery methods discussed at How to Recover Quickly. [http://www.bengreenfieldfitness.com/2013/06/how-to-recover-quickly-from-workouts/] Basic Recovery: 1. Sleep 2. Proper Foods 3. Supplements 4. RICE: Rest, Ice, Compression, and Elevation. 5. Massage 6. Kinesiotape 7. Acupressure Advanced Recovery: 1. Ultrasound 2. Electrostimulation 3. Cold Laser 4. Infra-red light 5. Vibration Therapy 6. Acupuncture 7. Prolotherapy 8. Pulsed Electromagnetic Field For more information and instructions go to the How to Recover Quickly guide. http://www.bengreenfieldfitness.com/2013/06/how-to-recover-quickly-from-workouts/ Recovery is as important as training, if not more important. You have to recover or you can’t or won’t be able to train. Take recovery as serious as you take training. Give your body everything it needs to heal and produce optimal functioning.

Sample Day 4
BODYWEIGHT-BASED OVERALL RESISTANCE TRAINING

Total Number Format: Take as many sets as necessary to reach the total number. For instance: If you can only do 10 jump squats on your first set, 10 on your second set, 5 on your third set, and 5 on your fourth set, that is okay. Once you reach the total number, progress to the next exercise. Begin with a short warm-up walk and stretching session. The stretches should be dynamic and not static. Dynamic stretches are actively moving the muscle to be exercised. Go to http://www.bengreenfieldfitness.com/2013/05/mobility-for-endurance-athletes/ for a comprehensive article on pre, intra, and post-workout mobility.

Sample Day 5
RUNNING: SPEED INTERVALS

Note: You will be switching back and forth between jogging and sprinting in order to build speed. During one minute, you will: Begin with a short warm-up walk and stretching session. • The stretches should be dynamic and not static. Dynamic stretches are actively moving the muscle to be exercised. • Jog for 45 seconds • Sprint for 15 seconds • Repeat this sprint/jog combination 5 times (Running time: 5 minutes) • After you complete this sprint/jog combination 5 times, switch over to a light jog for an additional 5 minutes. The light jog will allow you to recover and prepare for the next set of sprint/jogs. • Once your light jog is complete, repeat the Sprint/Jog combination (Running time: 5 minutes) • Then Repeat Light Jog (Running Time: 5 minutes) • Total time: 20 minutes • To recap: Your running workout will be broken down into the following: »» Jog/Sprint Combo (5 minutes) »» Light Jog (5 minutes) »» Jog/Sprint Combo (5 minutes) »» Light Jog (5 minutes) »» Total running workout time: 20 minutes

Sample Day 6
OBSTACLE COURSE

Note: Treat this workout as a circuit. That means you will complete the exercise and immediately advance to the next one without a rest break (if you can help it) As above, take as many sets as needed to complete the exercise before advancing to the next one. Add one round of this circuit each weel until you max out at 2 to 3 rounds. Location: Gym or Park Begin with a short warm-up walk and stretching session. The stretches should be dynamic and not static. Dynamic stretches are actively moving the muscle to be exercised.

Sample Day 7
YOUR CHOICE

Choose between one of the following: • Make-up day (if you missed a workout earlier in the week, this is the day to make it up) • Yoga, Kickboxing, or another class at your local gym or fitness studio • Sports-based activity (football, baseball, soccer, swimming, etc) • Outdoors-based activity (hiking, trail jogging, bike riding, kayaking, stand-up paddle boarding, surfing, kite boarding, diving, etc) • Massage (60 to 90 minute – Preferably deep tissue)

Ben Greenfield
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Ben Greenfield

I coach groups, teams and individuals from around the world for triathlon, cycling, swimming, running, obstacle racing, adventure racing, bodybuilding, muscle gain, fat loss, anti-aging and cognitive performance.

A full list of my consultation, coaching and training services is at http://greenfieldfitnesssystems.com, where you can see my concierge Ultimate coaching , and also 20 and 60 minute consultation and pre-written training and nutrition plans.