Want to be a badass? Race– Try this Spartan inspired workout for designed exclusively Muscle & Performance.
Unless you’re super-handy and have a couple acres to spare in your backyard you probably won’t train on any actual obstacles in preparation for a Spartan or other obstacle course race. But before you go out and buy a plot in the desert and a cord of wood, try this ǡ ϐ ϐ at 1 Hotel in South Beach, Florida (1hotels.com/southbeach/spartan-gym).
“This workout helps develop body awareness and functionality while increasing strength and stamina,” says Sikorski. The program uses only a medicine ball and your own bodyweight as tools. “These moves are meant to prepare the mind and enable the body to adapt to any situations or obstacles that may arise in a race.”
Sikorski also recommends adding a steady run to your programming several days per week for endurance. “Not too fast — just maintain a pace that is challenging without being exhausting,” he says. “I wouldn’t go above 85 to 87 percent of my max heart rate. That way, when you get to an obstacle you’re ready to perform.” Do this workout up to three days a week and be ready for the unknown — and the unknowable.
Ȅ ! ʹ! # ! Ȅ ϐ ϐ space. “The medicine ball is a great tool for transitional training — being able to go from one exercise to the next — to help increase muscle strength and stamina.”
After completing a warm-up that includes the three recommended moves from Sikorski (see box), follow this plan: Round 1: % &# ǡ ʹ# Ȁ * % Ǥ % % ǡ &# 0# Ǥ Round 2: Do each move for 45 seconds, then rest/transition for 15 seconds. Choose your level: NOVICE EXERCISERS: Do the Sprint option INTERMEDIATE EXERCISERS: Do the move as written (Super) ADVANCED EXERCISERS: Do the Beast option