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| Super Spartan Schedule |
If Dopey taught me anything it's that a good fitness plan is essential for success. Except this time, I'm going to include these five basic elements:
Aerobic Fitness
Aerobic exercise is also known as cardio or endurance activity. It's the cornerstone to any fitness plan. Dopey required a great deal of running. With it I learned how to better control my breathe. And, better breathing equals more oxygen to the muscles, and that equals more endurance.
So with Spartan, I'll be running about 3 - 4 times a week which will include the standard: Base, Tempo, Hill Repeats, Long Runs, Interval, and Recovery. Except the difference will be that I'll incorporate some of my crazy calisthenics during the shorter distances and I'll be conducting my long runs on trails.
Strength Training
Muscle fitness is another key component of a good fitness training plan. Strength training at least twice a week can help increase bone strength and muscle fitness. It can also help maintain muscle mass during a weight loss program.
For this program, I'll be incorporating all the tools in my bag of tricks: bodyweight, weights, kettlebells, sandbags, slosh pipe, rocks, chains, climbing rope, battling ropes, tires, and anything else I see along the way. After all, Spartan is all about overcoming the unknown. And what better way than to go with the flow!
So I'll use whatever tickles my fancy just as long as I move along the different planes with a little bit of resistance at least 2 - 3 times a week.
Core Exercises
The muscles in your abdomen, lower back, and pelvis are also known as your core. Core strength is priority #1 to complete Spartan. I can't tell you how many folks I've seen get injured during the race just because they under estimated the need to stay well grounded.
What is a core exercise? Any exercise that uses the trunk of your body without support. Core exercises do not require special equipment. As a matter of fact, the most effective exercises comes from your own body weight: the bridge, the plank, and of course any of the ab exercises.
Just a quick note about the importance of ab exercises: first they reduce the chance of lower back injury. Second, they improve sports performance. So work those abs and help that spaghetti like spine become a steel I-Beam. You'd be amazed how much power you will gain from strong abs.
I'll be sure to add plenty of these throughout my program.
Balance Training
Now I'm hitting 50 this year and I've learned my balance has tapered off. With that said, to avoid any falling injuries I'm going to incorporate a little bit of Tai Chi. If you're new to balance activities try these standing on one leg, walking heel to toe, balance walk, back leg raises, side leg raises.
Flexibility and Stretching
Flexibility is another key element to any good fitness plan. Did I mention it was KEY!!!!????
All that Dopey running gave me two major injuries that just about side lined me. But with the help of some great videos, and a super fantastic personal trainer friend (Tricia) I was able to recover quickly from my serious lateral planter fascia, Achilles tendinitis, and tight IT Bands.
To prevent any further issues in the coming months, I'm going to incorporate a series of stretching exercises at the end of each workout.
Timeframe
Starting Jan 20th, I will embark on my 12 week Spartan training plan. With the help of my family, friends, and you folks I know I cannot miss!
If you're thinking of doing an endurance race or even thinking about starting a program, remember this top ten tips. They helped me get started.
- Establish a clear goal
- Follow a routine
- Pace yourself
- Recover
- Record progress
- Choose your attitude
- Have faith in yourself
- Reach out for support
- Count your silver lining
- Have fun!
"Endurance is one of the most difficult disciplines, but it is the one who endures that the final victory comes." - BuddhaI'm off to do Dopey! If you like to follow this journey's end, visit me here.
Namaste!
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