If you can make it without any rest then you are a true spartan. Ive drawn up a handy 1page pdf that you can take to the gym. Couch to sprint training plan week day 1 day 2 day 3 day 4 day 5 day 6 day 7 4 10 min brisk walk 4 min jog 2 min walk repeat all 5 times finish with mobility 1 exercises dynamic warmup 7 pushups 40 sec plank 20 squats 7 deep lunges 5 deep lunges to right and left sides 10 ft bear crawl 10 ft crab walk repeat all 4 times finish with. This post examines what we know of spartan training the training methods used by the legendary greek warriors. Even if obstacle racing doesnt seem like your thing the fundamentals of training for an obstacle race gives you the ability to take back your life. The instruction consisted of athletics, singing, dancing, military and probably some academic training. Sure, you can get a good idea of it from watching one of the numerous the spartan movies.
On the download page there is a demo of each workout with modified versions of some of the exercises. Youll see here that the training is focused on being a wellrounded athlete. The original workout is done in circuit fashion which consisted of 300. It is an intense training system and is not meant to be performed every day. The exercises in this book will give you the motivation you need to get super fit, and the expertise required to dramatically improve your muscular strength. Unrack 5 pounds as if you were about to bench press, but instead of performing reps you hold the weight at arms length away from. Race day domination, the worlds most downloaded obstacle race training plan, is a 24week program designed specifically for obstacle races like the tough mudder, spartan race and warrior dash.
This sixsession program from daily burn is based on spartan sgx training and is designed to help athletes at any level conquer the obstacles of a spartan race. The final product is a highintensity circuit designed to torch fat, define your chest, abs, and arms, and. This workout is intense, diverse, creative, and, most importantly, proven. You can do it as a team challenge with events like. Spartan warrior circuit training is a nononsense approach to high intensity fitness training based on the workout used by the cast of the film 300. One of the most intense body weight workout routines i have ever performed. Before practicing the exercises in this book, be sure that your equipment is well maintained, and do not take risks beyond your level of experience, aptitude. High octane ultimate sandbag training spartan training. Spartan race training spartan sprint spartan workout training plan beginner crossfit workouts spartan life navy training circuit workouts spartan warrior. The spartans physical and military training 2 for the spartans of northern greece physical training was in integral part of their culture. Learn the moves for this intense strength circuit inspired by the popular obstaclecourse race. Download pdf hardcore circuit training for men book full free. While these races gear a little more towards endurance, the strength and power components are there too. The spartan workout tour is the perfect chance to step up to a new challenge.
Obstacle course race training sample workout to try. If you want the body of a spartan warrior, this is the workout to help you get it. It is still inspiring new people to attempt to sculpt their bodies to look like that of a spartan warrior. Once i was discharged from the team that also meant therapy as well. It is true for instance that a single spartan warrior was considered at that time to be worth several men of any other. Other training options include using equipment like heavy medicine balls, weight sleds, heavy tires, stair. First they spent 8 to 12 weeks prepping with routines that included circuit training, intervals and heavy lifting with low reps. Secondly, the number of repetitions or the amount of time you must perform the exercise is detailed in the plan. Sep 01, 2018 at the age of 7, spartan boys were removed from their parents homes and began the agoge, a statesponsored training regimen designed to mold them into skilled warriors and moral citizens. Spartan training how to train like the legendary greek. Spartan obstacle tutorial sled drag watch video atlas carry tutorial watch video a frame cargo net tutorial watch video spartan race rope climb tutorial watch video spartan race seven foot wall tutorial watch video spartan race inverted walls tutorial watch video spartan race spear throw tutorial watch video monkey bars training watch video. The exercises in this book will give you the motivation you.
Ever wondered what it took to be a spartan warrior. Spartan training plan training for the spartan race. Pdf spartan warrior workout download full pdf book download. It doesnt matter if youre training for a spartan race, or if youre looking to break out of a training rut with something new. The 300 workout original full length video youtube. So if your looking for a book to show you the ropes with circuit training with.
Step out to the right side while keeping the left foot stationary. You go from one exercise to the next with little to no rest in between. Sculpt a lean body and get in the best shape of your life. The final product is a highintensity circuit designed to torch fat, define your chest, abs, and arms, and send your fitness level soaring. Tough mudder training spartan race training spartan sprint spartan workout warrior dash training spartan diet army training spartan warrior marathon training. The original 300 workout used by the cast of the movie 300, with video demonstration. I was left to live the rest of my life and living it in pain and. The 300 spartan workout is a nononsense approach to high intensity fitness training based on the workout used by the cast of the film 300. Running for beginners pdf, running training program, running for weight loss, treadmill workout, running plan, workout routines, running pdf.
The technical way to complete the 300 workout plan is to not rest at all, and to time yourself from beginning to end. The spartacus workout and diet is a 9part circuit training routine and fitness challenge. Welcome to your the spartan super training plan, filled with spartan workouts. The spartan 300 workout revamped for perfection the 300 workout routine become a spartan the spartan 300 workout 2 0 s 307x512 jpg 288 512 the 300 spartan workout routine complete strength training by. Get through this workout and youll build serious amounts of musclefast. Dec 10, 2017 spartan mma circuit workout day 4 spartan killer workout series. In every spartan race, you can expect mud, barbed wire, and a field of gladiators poised to hit you with their pugil sticks. Therefore, forget about the allinone gym machine, or the endless weight lifting and get ready to do circuit training. Pdf hardcore circuit training for men download full. Every obstacle course race warrior dash, spartan race, tough mudder and others is similar in that. The noticeable difference between a spartan stadium sprint race and a super super include mileage, terrain, and the degree of. Try this 300rep spartan workoutused by the cast of the moviefor a fullbody transformation the 300 workout original full length video video url. You can find most of these exercises on the web, if you are not sure of the movement. The 300 routine was invented by mark twight, a former professional mountain climber and founder of gym jones.
Spartan workout spartans took pain and made it their friend. The spartan workout plan takes 4 weeks to complete, requires 4 days per week, and requires an expert skill level. This is the intense 300 spartan workout used by the cast of the movie that. The obstacles are my favorite part of the spartan race, much due to my background in american ninja warrior obstacles. Here is the routine, as it was presented in the march 2007 issue of mens health magazine and hardcore circuit training for men. Additional gift options are available when buying one ebook at a time. Whether or not youre a runner, youve likely heard of increasingly popular obstacle races like the spartan race series. The focus is on movement, strength, endurance and mental fortitude. Use features like bookmarks, note taking and highlighting while reading spartan warrior circuit training. You can do it as a team challenge with events like tough mudder or choose to do individual races like spartan race. Think circuit training is for the feeble and faintofheart.
See more ideas about spartan race, spartan race training and spartan workout. This is the original workout used the the cast of the movie 300, created by fitness trainer mark twight. This free, 90minute bodyweight session, led by a certified. The movie 300 was released back in 2007 and yet there is still a lot of interest in how the actors were trained for the role. Itll keep you focused, and you can record your time for several. Download spartan warrior workout pdf search engine. May 31, 2018 the spartan 300 workout revamped for perfection the 300 workout routine become a spartan the spartan 300 workout 2 0 s 307x512 jpg 288 512 the 300 spartan workout routine complete strength training by.
If you can complete all 300 reps yes, thats right 300 reps of the 300 workout program in less than 20 minutes, youre practically a spartan warrior. Use our version of the 300 workout for to unleash your inner warrior. The 300 workout was designed as a final test to see how fit they became. Here are 23 free programs that you can use at home or the gym. With an unmatched atmosphere and caring staff, spartans gym is a great place to exercise, improve your fitness and adopt a healthy lifestyle approach. The original workout is done in circuit fashion which consisted of 300 reps. The circuit training includes a wide variety of exercise targeting different muscle groups. Obstacle race training bible pdf obstacle race training. Whether youre training for a spartan race or simply want to work on your strength, endurance, and athleticism, the daily burn spartan training program is for you. Spartan mma circuit workout day 4 spartan killer workout.
Oct 24, 2018 spartan warriors are the stuff of legend, but in this case, the reality might actually be able to live up to that myth. You will perform the funk roberts bodyweight workout as a 10 exercise circuit that collectively works every part of your body, doing one set of each exercise in succession. Mud run guide is here to help you with getting prepared for your first or fiftieth obstacle race or mud run. Our intention is to continue to build on your previous training from our last 28day program, the spartan stadium series training plan. Compared to anw obstacles, these are actually much easier. Make sure you take time to learn proper deadlift form and build up your overall conditioning before attempting the 300 spartan workout. Im going to be posting our training plans, in draft form and then in refined form, because i think worldfitnessnetwork readers can learn from this even if you have no desire to do a spartan race. You will do as many reps as you can, in that duration with perfect form, then move on to the next station in the circuit.
Obstacle race training second, there are several circuit workouts that combine hard running with body weight exercises. I like the fact that theres an element of surprise to what youll run into and, honestly, i. Starting today, we will show you how your body is the only equipment you need to be a strong, stable spartan. Download it once and read it on your kindle device, pc, phones or tablets. Training for an elite spartan race acrocafe by eliannah. Spartan warrior circuit training the 300 workout pdf eoua blog. The 300 workout kindle edition by udu, chohwora, mchale, james. The 300 workout is a nononsense approach to high intensity fitness training based on the workout used by the cast of the film. Jan 01, 2020 whether or not youre a runner, youve likely heard of increasingly popular obstacle races like the spartan race series. Onnit academy training health goals certification archives customer service. Spartans gym covers a massive 27,000 square feet and includes many different areas dedicated to. Obstacle races are primarily running events, but its only part of the puzzle and there are a lot of other types of training that can help you dominate.
Welcome to the house turned obstacle course gearjunkie. That said, there are also some common misconceptions and myths surrounding spartan training and it likely isnt quite what you imagined. Bodyweight training is one of the most beneficial types of training for spartans. Our first bodyweight training circuit includes bear crawls, squats, and wide push ups. Pdf spartan warrior workout download full pdf book.
The spartan warrior workout jun 1, 2017 spartans were some of the most feared and respected warriors throughout history, defeating countless enemies throughout the ancient world, but you dont need to be leonidas to train like a spartan warrior. When the 300 movie came out, men and women everywhere were eager to learn how king leonidas and his spartan warriors got their abs of. Spartan warrior circuit training the 300 workout pdf. It can often be hard to know where to start when it comes to training and coaching. The spartan killer workout series is all about putting your best foot forward every single day. The 300 spartan workout is best approached like a fullbody training system, using. The 300 body how to build a spartan physique rj bautista. Because of his workout training plans, many of the men went from being around 40 pounds overweight to being lean, mean, fighting machines in a matter of months. Race day domination, the worlds most downloaded obstacle race training plan, is a 24week program designed specifically for obstacle. Tough mudder or choose to do individual races like spartan. Drink a ton of water before, during and after your workout session. The editors and publishers advise readers to take full responsibility for their safety and know their. Jul 14, 2017 no equipment 300 workout train like a the spartan 300 workout 2 0 s 307x512 spartan workout by j e d spartan warrior circuit training the. From the time we learned to lift our head, weve been working our muscles with bodyweight training.
Do not attempt any exercises that you arent sure how to do. Their focus on physical training was primarily for military purposes and the spartans were expected by the state to serve in the military for the greater part of their lives. Jul 06, 2018 her friends also show up once a week at 6 a. Jumping into any intense workout system without a solid level of conditioning and exercise form puts you at risk for. It is true for instance that a single spartan warrior was considered at that time to be worth several men of any other state. Others just improved their level of fitness and conditioning exponentially. The roman agoge was limited to males between the ages of 14 to 19 and was essentially ephebic in nature and organized by phyles citizen tribes. Spartan race training workout, great training workout for a spartan race or just a great running and burpee workout tap the pin if you love super heroes too. Watch video atlas carry tutorial watch video a frame cargo net tutorial watch video spartan race rope climb tutorial watch video spartan race seven foot wall. No equipment 300 workout train like a the spartan 300 workout 2 0 s 307x512 spartan workout by j e d spartan warrior circuit training the. The 300 workout is a nononsense approach to high intensity fitness training based on the workout used by the cast of the film 300. The following sample workout demonstrates how to use strength training combined with hiit running intervals to prepare for an obstacle course race.
Apr, 2007 the original 300 workout used by the cast of the movie 300, with video demonstration. Tough mudder training spartan race training spartan workout workout circuit warrior dash training warrior workout mma obstacle. The spartacus workout alternates between days where. These warriors trained to be strong and to be able to. This is an intense workout system and should not be attempted by beginners. Free obstacle training guide check your email after submitting your information, we will email you your guide obstacle training videos. Spartan warrior circuit training by jim mchale overdrive. This sixsession program from daily burn is based on spartan sgx training and is designed to. Couch to spartan sprint training plan spartan sprint. This 7day workout plan is designed to help you ignite fat burning and build lean muscle the 7day workout plan assumes that you know each of the exercises, so there are no stepbystep instructions.
In 2012 i ran my first true obstacle race a warrior dash and beat nearly 17,000 other competitors by. Dec 04, 2017 the 300 workout want hollywood muscle. Liam mcintyre, who plays spartacus, focuses on strength and size, with getting cut as an added bonus. The editors and publishers advise readers to take full responsibility for their safety and know their limits. The truth is, the training regimen was the brainchild of the mens trainer, mark twight. Try this 300rep spartan workoutused by the cast of the moviefor a fullbody transformation. Hardcore circuit training for men available for download and read online in other formats. To say therapy and all the training i had performed was a failure would be an understatement. Whether you are a beginner in ocr or training for a spartan beast, you need a workout plan.