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Sunday, January 26, 2014

Spartan 1 Month Boot Camp Workouts 2014

January Boot Camp: Sprint Edition Day 1 of 31:Warm-up:
Jump rope 5 minutes Dynamic warm-up
Skip, high knee jog, lateral lunge, back pedal

Main set:
.5 mi run, hard
10 push-ups
5 pull-ups
15 crunches
Repeat 1-4 times, on 10 seconds to 1 minute rest

Jog/walk until workout has reached the 50-minute mark.

January Boot Camp – Sprint Edition Day 2 of 31:
Warm-up:
5 minute cardio (jog, cycle, or row)
Dynamic warm-up – each movement x2 at 25 yards each:
high knee walk high knee jog butt kickers lateral shuffle straight leg march skip straight leg skip
Main set – Repeat 1-5 times:
10 push-ups
10 burpees
5 pull-ups
30-second sprint
1-minute rest

Then with a sandbag, repeat this set 2-4 times:
15 squats
50 yard lunge walk
10 chest passes
10 underhand toss
1 minute rest between sets


January Boot Camp – Sprint Edition Day 3 of 31:
Stretching is one of the best ways to get better flexibility and prevent injuries.
Stretch – 15 minutes.
Rest days like today are just as important as training days. This is the time when your body adapts to the previous day’s exercise. Make it an active rest day by walking to the store, taking the stairs at work, parking at the far end of the parking lot, and every hour take a 1-minute break and stretch. If you did your last two workouts, today is the day to celebrate with some stretching, to best help you soak up your fitness gains! Recovery days will be periodically scheduled into January. 

January Boot Camp – Sprint Edition Day 4 of 31:
Warm-up:
75 jumping jacks
Dynamic warm-up:
Skip, high knee jog, lateral lunge, back pedal

Main Set:
30-75 burpees
10-30 squat tosses with sandbag
10-30 pistol squats each leg
10-30 pull-ups
5 x 25’ bear crawl or rope climbs

Rest as needed between reps and exercise. Perform this main set once. Then run 10-20 minutes, if you have the time.

January Boot Camp – Sprint Edition Day 5 of 31:
Warm-up: Dynamic warm-up – each movement x2 at 25 yards each:
High knee walk, high knee jog, butt kickers, lateral shuffle, straight leg march, skip, straight leg skip

Main Set:
Run/Jog/Walk 15 minutes

Perform 1 minute of each exercise, with 10 second rest between:
push-ups
crunches
pull-ups
plank
squat jumps
jump rope (fast)
mountain climbers
flutter kicks
arm curls with sandbag
1-minute rest
Perform strength exercise sequence 1-3 times.

Run/Jog/Walk 15 minutes 

January Boot Camp – Sprint Edition Day 6 of 31:
Rest Day: Take a nap
Naps can restore alertness, enhance performance, and reduce mistakes and accidents. A study at NASA on sleepy military pilots and astronauts found that a 40-minute improved performance by 34% and alertness 100%.
- The National Sleep Institute

Most times you need to plan 40 minutes of intense training in your day. But sometimes you should plan 40 minutes of intense recovery.
Try scheduling a 15 minute nap into your day and see how your overall performance might improve. Plus, you’ll want to be rested for tomorrow, trust us! 

January Boot Camp – Sprint Edition Day 7 of 31:
Perform this workout on a treadmill or outdoors if steep hills are in your area.
Warm up:
10 minute jog or jump rope
Main set:
On a treadmill
Run 5-10 minutes on a progressively steeper grade. Every minute, increase the grade to challenge your pace.
Walk 3 minutes to recover.
Repeat hill interval 2 more times for a total of 3 sets, totaling 15-30 minutes of climbing time.
Outdoors
Run 5-10 minutes intervals on the steepest hills you can find.
Walk 3 minutes to recover.
Repeat hill interval 2 more times for a total of 3 sets, totaling 15-30 minutes of climbing time.
 

January Boot Camp – Sprint Edition Day 8 of 31:
Rest Day: Stretching/Yoga
During the day be sure to stretch for at least 15 minutes. Increased flexibility is a key ingredient in injury prevention, particularly in a sport as demanding on your body as obstacle racing.
When things go wrong while training or racing, you want to bend, not break.
Most yoga studios have open classes where you can drop on in and try a session out for a one time fee. Consider trying a light session as a great way to actively recover from your routine training. Soon, after you start feeling the positive effects of yoga, you might find it part of your regular training regiment.

January Boot Camp – Sprint Edition Day 9 of 31:
Warm up:
10 minute easy jog.

Main set:
On a 30-minute trail run, every 10 minutes find a rock or log (or bring your own sandbag), and use it for 10 reps of arm curls, shoulder presses, and squats. Add 5 reps each time so that the last set is 20 reps for each exercise.
 

January Boot Camp – Sprint Edition Day 10 of 31:
Warm-up:
Jump rope 5 minutes
Dynamic warm-up (Skip, high knee jog, lateral lunge, back pedal)
Main set:
.5 mile run, hard
10 push-ups
5 pull-ups
15 crunches

Perform 2-4 times, with 1-2 minutes rest after each set.
Then run 1-3 miles at an easy pace.

January Boot Camp – Sprint Edition Day 11 of 31:
Rest Day: Memory Building
Our Spartan race directors have been known to throw mental challenges into the mix during an event. There is nothing like having to memorize an 8 digit code while out of breath, under penalty of burpees, and having to recall it later on.
Today, take a break from exercising your body and train your mind instead. Some suggestions include:
Memorize the first 10 ingredients, in order, of your favorite breakfast food, then recall it at lunch At lunch, memorize the number from a one-dollar bill, then recall it at dinner Try and memorize one motivational quote, like the one above, during each workout
Like training, you need to push yourself, if you’re going to get to the next level.
Remember, your brain is like a muscle and needs to be exercised. And, like fitness of the body, there are multiple dimensions in keeping your mind in top shape. Brain boosting strategies include having sound nutrition, getting adequate sleep, and keeping stress in check.

January Boot Camp – Sprint Edition Day 12 of 31:
Strength Building + Cardio (Kuato lite)
Warm-up: Dynamic warm-up – each movement x2 at 25 yards each (high knee walk, high knee jog, butt kickers, lateral shuffle, straight leg march, skip)
Main set:
5 minutes jump rope
50-100 crunches
20-100 push-ups
10-30 box jumps
pull-ups to failure (use an assistance device or machine to get at least 5 reps)
10-30 hanging leg raises
20-50 bodyweight squats, fast tempo

Repeat optional.
Run 10- 30 minutes at hard tempo.
or full Kuato 
Main set:
5 minutes jump rope
50-100 crunches
20-100 push-ups
30-50 box jumps
pull-ups to failure (use an assistance device or machine to get at least 5 reps)
20-50 hanging leg raises
50-200 bodyweight squats, fast tempo


January Boot Camp – Sprint Edition Day 13 of 31:
Keep it simple. Never underestimate the power of mixing running and burpees together. With these two tools you can achieve huge fitness gains. Get out, get going, and rack up those miles and burpees. You’ll thank us come race day!
Warm-up:
Easy jog for 5 minutes

Main set:
Run 30-50 minutes at an easy to moderate pace with 10-30 burpees every 10 minutes.


January Boot Camp – Sprint Edition Day 14 of 31:
Warm-up: Dynamic warm-up: Skip, high knee jog, lateral lunge, back pedal
Main set:
10-second hill climb (sprint)
10-second rest
x10

20-second hill climb (very high intensity)
20-second rest
x 4

30-second hill climb (high intensity)
10-second rest
x 2

Walk for 5 minutes to recover and repeat each interval length for half the reps (5, 2, 1).
15-20 minute jog 

January Boot Camp – Sprint Edition Day 15 of 31:
Active Recovery
The athlete who never takes a break is destined to breakdown. Healing is a key ingredient in fitness gains – training wears you down, recovery is what builds you up stronger than when you started.
Active recovery is the process of letting yourself heal from previous workouts, not by sitting still, but by moving. Stretching is one of the best forms of active recovery while alternative forms include: low intensity swimming, jogging, or cycling.
Suggestions for Active Recovery
For every hour you spend at a desk, stretch 5-10 minutes. Participate in a walk-in yoga class. Invest your energy in procuring and cooking wholesome and nutritious foods. 

January Boot Camp – Sprint Edition Day 16 of 31:
Warm-up: Dynamic warm-up – each movement x2 at 25 yards each: high knee walk, high knee jog, butt kickers, lateral shuffle, straight leg march, skip
Main set:
30 mountain climbers
15 burpees
3 x 5 pull-ups
15 box jumps
15 sandbag squat-throws or squats
3 x 10 crunches
3 x 10 jumping lunges
5 x 25′ bear crawl
Run 1.5 miles

Repeat 

January Boot Camp – Sprint Edition Day 17 of 31:
Warm-up:
75 jumping jacks
Dynamic warm-up – each movement at 50 yards: high knee walk, high knee jog, butt kickers, lateral shuffle, straight leg march, skip
Main Set:
75 burpees
30 squat tosses with sandbag
10-30 pistol squats each leg
10-30 pull-ups
5 x 25’ bear crawl or rope climbs

Rest as needed between reps and exercise. Perform this main set once for time. Then run 10-20 minutes, or as time allows.

January Boot Camp – Sprint Edition Day 18 of 31:
Active Recovery
Get some meditative rest today.
Here are some tips to get better sleep.
Oh, and don’t forget to stretch.

January Boot Camp – Sprint Edition Day 19 of 31:
Outdoor Strength Conditioning
Do this workout outside no matter the conditions. Hopefully it is cold, rainy, with a chance of blizzard or hurricane.
Warm-up: Dynamic warm-up – each movement x2 at 25 yards each: high knee walk, high knee jog, butt kickers, lateral shuffle, straight leg march, skip
Main set: Jump rope 10 minutes 15 burpees 15 walking lunges, each leg 15 push-ups Belly crawl 25 yards x 2 Bear crawl 25 yards x 2 15 stone/log/sandbag squats
Repeat optional.
Run 20 minutes.
Stretch. 

January Boot Camp – Sprint Edition Day 20 of 31:
Just Run
What’s simpler than putting one foot in front of the other? This is all you need to focus on today.
Run 45 minutes. Your goal is to find a pace that you can hold steady the entire time.  

January Boot Camp – Sprint Edition Day 21 of 31:
Weighted Hill Climb + Run
Warm-up:
10 minute jog or jump rope

Main set:
Hike a steep hill carrying a log, weight, rock, half-filled bucket of water, or sandbag. Hike back down. This should take about 10 minutes round trip.

Run/jog/walk the same hill.
Then:
10 burpees
15 squats
Hang from a low branch or bar for 30 seconds or as long as possible, until you accumulate 3 minutes of hanging.
Rest 2 minutes


Jog a flat trail or road for 20 minutes. 

January Boot Camp – Sprint Edition Day 22 of 31:
Stretching
Stretch – 15 minutes.
Rest days are just as important as training days. This is the time when your body adapts to the previous day’s exercise. Make it an active rest day by walking to the store, taking the stairs at work, parking at the far end of the parking lot, and every hour take a 1-minute break and stretch. 

January Boot Camp – Sprint Edition Day 23 of 31:
Strength Building
Warm-up:
5 minute cardio (jog, cycle, or row)
Dynamic warm-up – each movement x 50 yards: high knee walk, high knee jog, butt kickers, lateral shuffle, straight leg march, skip
Main set – Repeat 5 times:
10 push-ups
10 burpees
5 pull-ups
30-second sprint
1-minute rest
Then with a sandbag, repeat 4 times:
15 squats
50 yard lunge walk
10 chest pass/throw
10 underhand toss
1 minute rest after each set of exercises, before repeating them.
Stretch 

January Boot Camp – Sprint Edition Day 24 of 31:
Active Recovery: Walking
Sometimes a walk is the perfect recipe to be ready for your next hard workout, especially if you are coming down from intense training. Feel free to jog a bit, but the goal is to loosen up your legs today, not make them tighter.
Also, be sure to stretch and try to practice some yoga if you can. 

January Boot Camp – Sprint Edition Day 25 of 31:
Medusa II
Warm-up:
Dynamic warm-up – each movement for 50 yards: high knee walk, high knee jog, butt kickers, lateral shuffle, straight leg march, skip
Main Set:
Run 15 minutes.
Then:
Perform 1 minute of each exercise, with 10 second rest in-between:
push-ups
crunches
pull-ups
plank
squat jumps
jump rope (fast)
mountain climbers
flutter kicks
arm curls with sandbag
1-minute rest
Repeat entire strength exercise sequence 3 times.
Run 15 minutes.
Stretch 

January Boot Camp – Sprint Edition Day 26 of 31:
Endurance Mode
Supercharge your aerobic capacity by spending more time moving forward. When you can’t run anymore, walk. Just keep moving forward.  You must learn how to keep going.
Run/jog/walk/crawl 90 minutes. Consider carrying 5-15 lbs in a backpack.
Stretch
Come race day, you’ll be thankful for all that extra time you spent on your feet. If it was easy, everyone would do it. 

January Boot Camp – Sprint Edition Day 28 of 31:
Running Inclines
Perform this workout on a treadmill, or outdoors if hills are near. Once again, we are looking towards running inclines to force us into tip top fitness. Read: Spartans Run Hills – Part II.
Warm up:
10 minute jog or jump rope
Main set:
On treadmill
Run 10 minutes on a progressively steeper grade. Every minute, increase the grade to challenge your pace.
Walk 3 minutes to recover.
Repeat for a total of 3, 10 minute sets.
Outdoors
Run 3 x 10 minutes intervals on the steepest hills you can find.
Walk 3 minutes to recover.
Stretch

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