Do You Even Spartan Race, Bro?
Three equipment-free training to prepare you for the race of a lifetime.
BY Editors | Mar 30, 2017 | Advertorial
It may look like a glorified standard obstacle course from the army, but the Spartan Race wasn’t created only to test your endurance. The race is geared for you to step out of your comfort zone and push yourself to live life to the fullest. From the Junior Race (0.5kmto 2km for those age between 4 to 13 years old) to the three different race distances of Sprint, Super and Beast for adults, the race will challenge your mind, body and spirit without expecting you to come off it as some sort of a stallion. Still, preparation is highly recommended—you wouldn’t want to unnecessarily injure yourself before the first obstacle. Here are three training that you can do without any equipment to get the most of out of the race.
High Intensity Interval Training (HIIT)
Do you have about 10 minutes? Then a basic HIIT routine might just be the workout for you. Commit to six different exercises with a 30-second rest in between. You can switch or add exercises but the simplest rundown would be: 50 repetitions of sit-ups, 40 jump squats, 30 push-ups, 20 jumping lunges, 10 tricep dips and, finally, 30 burpees. With this you’ll train key muscle groups and the metabolism boost continues to burn fats even after you’ve completed the routine. If you have problems with any of the exercises, reduce the repetitions for starters (don’t worry, you’ll get there!) If it’s too easy, do three sets of the whole routine. Not breaking a sweat? Try the Tabata training.
This routine sounds like a drum equipment, but that’s just your heart beating out of your chest after a workout. Tabata is slightly similar to HIIT but its explosive training style demands more from your body. Start with four exercises (push-ups, squats, burpees and lunges). Do the most repetitions for each exercise in 20 seconds with a 10-second rest (example: 20 seconds of push-ups, 10-second rest, 20 seconds of squats, 10-second rest and so on). Once you’re done with all four exercises, commit to eight sets of the four exercises. Yes, eight sets which will take you about 16 minutes if you don’t get weak in the knees mid-set. Most would. So if you find this difficult, pace yourself. If you find this too easy, change the exercises to more challenging ones—squats to jump squats, for example. You will feel and see the change in a month.
Although running or jogging is considered a good exercise, it doesn’t burn as many calories or train as many muscle groups as the first two training mentioned. You have to remember that the Spartan Race demands both endurance and strength. But there’s no point being able to sprint from one point to the next and get stuck at an obstacle because you can’t pull your own weight. That said, running is one of the most accessible ways to start a more intense training regime. It warms you up and will eventually demand more from yourself. Enjoy a light jog and then push for greater distance or a faster timing. You are your own greatest competition.
The Spartan Race takes place on May 6. Go to the website for more details.
Oh wait! We have two complimentary race slots for one winner to giveaway. Simply Instagram a photo of your training along with the hashtags #spartanracesg and #esquiresg. Winners will be notified via Instagram so make sure that your profile is public. Terms and conditions apply.
For the rest of our readers, enjoy 10 percent off the registration fee. Simply enter the discount code ESQUIRESPARTAN when you register and you’re on your way to make history. Applicable for both the Super and Sprint races across all categories.