Download the PDF for challenge 3.8 here: OCR magnificent seven
THIS week the #ocrguychallenge is a total grip strength and burpee avoidance strategy!
Here’s the protocol:
1. Dead hang for 60 seconds from a bar.
2. If you reach grip failure and drop from the bar, you have to do the same number of burpees as seconds you have left on the clock for that 60 second round. Keep an eye on the timer.
3. Two failures in a row means it’s time to quit for the day.
4. Rest for 2 minutes between hangs.
5. The goal is to reach 5 rounds or more without failing and having to do any burpees.
6. You can add more rounds if you need, until you reach failure two rounds in a row.
7. We’re doing this every day for 1 week and posting about it with the tags @spartanup_ #Spartanupchallenge so I can see your posts.
You guys are incredible. Let’s beat the rig this year!
THE DREADMILL WORKOUT
Welcome to treadmill hell….
Print this sucker out and get ready to push some buttons. You’ll need an incline treadmill with 15% incline, 750mls of water, the safety line connected to your body, and an unbreakable attitude. Read through the article and get the flow of it before you start.
- 0-2:00 – Jog at 5 mph
- 2:10-10:00 – Alternate running each .2 mile interval at 7 mph and 10 mph.
- 10:10-12:00 – Lower speed to 3.5 mph, perform walking lunges, alternating legs.
- 12:10-13:00 – Run at 11.5 mph
- 13:10-15:00 – Lower speed to 5 mph
- 15:10-23:00 – Alternate running each .2 mile interval at 7 mph and 10 mph.
- 23:10-25:00 – Lower speed to 5 mph, perform side shuffles BE CAREFUL AND TRANSITION SLOWLY (think defensive stance in basketball)
- 25:10-27:00 – Turn around and shuffle, leading with the opposite foot. BE CAREFUL AND TRANSITION SLOWLY
- 27:10-30:00 – Alternate running each .1 mile interval at 7 mph and 10 mph.
30:00-40:00 – PLYO TIME! Hop off the treadmill and get ready to burn it out with some explosive jumping movements. I want you to perform the following circuit for 5 minutes total:
10 squat jumps/8 Russian lunges/rest 30 seconds.
For the next 5 minutes you’ll be doing this circuit:
Get back on the treadmill.
- 40:10-42:00 – Set speed to 5 mph, perform side shuffles
- 42:10-44:00 – Turn around and shuffle, leading with the opposite foot.
- 44:10-50:00 – Lower speed to 3.5 mph run/jog backwards
- 50:10-60:00 – Increase incline to 15%, run/jog at 4mph
Months of hard training and preparation have now passed, and in two days I will be taking part in another Spartan Sprint. It feels like a long time since last year’s race, but it’s been a great year for training and experience. I trained for the Mud and Sweat Race, using P90X, Insanity, outdoor trail running etc. That went really well, and I finished the race in first place for my heat. Following that, I did a few more weeks of P90X2 combined with trail running – for 5 days a week.
In June, Derek (my brother-in-law) and I began training together fully for the first time. Derek initially started by doing insanity, and running consistently outdoors over the winter months, before moving to weight training, bodyweight training, and outdoor running over the spring and summer. For the past few weeks we have been training together on a hybridized program consisting of free-weights, weighted endurance training and running. I’m writing it all down because it seems like it worked. It actually got us both more ripped than either of us have ever been. I lost a few pounds, and Derek has gained muscle strength and endurance.
Trail of Tears – Trail run
We have run a course called, ‘The Trail of Tears’ 3 times together. The trail starts outside my office at lunchtimes, running through downtown Lethbridge to 5th Avenue and Galt Museum. The trail turns steeply into the valley between two coulees. When the trail reaches the halfway point down the valley, we turn sharply to climb off-trail over the top of the butte to our right. This is a ‘scramble’ or crawling climb, requiring both hands and feet to maintain traction on the loose soil, avoiding the cacti that grow on the south facing slopes. Once we are at the top, we descend the northern slope of the butte and cross 3rd avenue to climb the stairs that take the trail to the top of the next coulees. We follow the switchbacks down to a small wooden bridge, and go straight up the next slope, crossing the switchbacks entirely. The trail then forks into a route that leads under the pillars of the high level bridge, and down some wooden stairs before joining a trail that gradually slopes to the river bottom.
Once at the river bottom, we head south towards the steel staircase that connects the river bottom at Indian Battle Park to the top of the coulee – only that isn’t the top of the coulee; the stair climb actually covers less than 2/3 of the elevation gain.
Two more wooden staircases lay ahead. It sucks. Once we have tackled that, the savagely undulating coulee-top trail of red gravel (this is the hardest part of the whole thing after that triple staircase) eventually connects us with 1st avenue. Back on the asphalt, the ground finally levels out for us to pick up a more even pace back to the office, crossing Galt Gardens to get back to 3rd Avenue. We stop at the street crossings to wait, but do push-ups until the lights turn in our favor.
The final 100m is an all-out sprint.
Distance is 6.4km
Elevation gain/loss is 112M – done roughly 3 times
Calorie Burn: 600+
Time is usually 36:00 or so at sub race pace.
Then we run down Whoop-Up Drive, across the footbridge, and then we turn right into Bull Trail Park, and take the steepest hill trail, on the second coulee to the right of the road. This takes us up onto the west side plateau, and along a trail that runs the edge of the top of each coulee.
It then connects us with whoop-up drive west, which is a straightforward descent to the river, over the bridge and back up the long gradual slope to 6th Avenue, to 12th Street and back to my office.
Distance is 9.4 km
Elevation Gain/Loss is 189m
747 Calories clocked
This one destroyed our will to live, and made me quite unsteady for the rest of the day.
Dehydration on the day was massive – Runtastic estimates 1.2 litres in perspiration loss.
Sugarbowl Shuffle – Hill intervals with burpees
The ‘Sugar-Bowl’ is actually called ‘Ravine Park’ and sits on the South side of Lethbridge, just next to Scenic Drive. Once you cross the subway under Scenic drive, the path leads down to a set of stairs, which rise up onto the top of the coulee.
We ran up the stairs – which takes about one minute, stopped for about 5 seconds and then did 10 burpee push-ups at the top of the hill. We ran back down, and jumped some of the smaller sets of stairs to make it interesting.
We repeated this 8 times – and walked back to the truck on very unsteady legs.
Indian Battle Park Championships
One training session involved climbing the stairs at Indian Battle Park with 50lbs of weight. We did this four times. Then we did 100m racing sprints four times, walking back to the finish line each time. Finally, we used the climbing wall for about 15 minutes to build upper body strength, and climbing coordination. Legs were completely trashed.
The Mad Dog Run
Derek did the dog run basically every day.
I did it with him once, and it was pretty intense. It’s basically a 2 km circuit which forms a dog walking path, with a brutal hill climb in the middle – spanning an elevation of about 100m – typical of the coulee trails. He would do this for 2-3 circuits before heading home, but he did manage 4 circuits one day, which is just mental. 3 circuits of the dog run is approximately 6km or so with the jog home added. The intensity of the Dog Run is off the charts. Derek often felt that the trail of tears was harder, but two circuits of the dog run had me calling time on the one occasion I did it.
We did a few sessions of working out indoors at my office basement with free weights using video workouts.
Insanity Upper Body Weight Training</strong>
Fitness Blender’s ‘1000 Calorie workout’,
Both of these are on YouTube. These two workouts combined cardiovascular intervals with heavy weight supersets for the upper body. They were both super difficult.
P90X2 Shoulders and Arms was used, which ended up getting a little bit ridiculous (e.g. final sets turned into 20 reps at 25lbs) and followed by X2 Ab Ripper.
Self guided workouts
I also devised a number of indoor and outdoor cross training sessions for us:
Negatives and Deceleration
This self devised routine was performed with minimal rest for two rounds, maintaining a high level of intensity and speed on the cardiovascular moves, with an emphasis on prolonged (5 seconds per extension) eccentric movements, or deliberate deceleration and control following a fast movement. Rest was taken for 2 minutes between each of the two rounds.
One arm negative push ups x 10 per side
Negative preacher curls x 10 per arm
Jump off truck to squat and jump x20
Med Ball throw to each other sit ups. X 20
Vertical wall push ups X 10
Chin up – Slow on extension x 10
Negative single leg squats (L) – Heavy weight x 10
Wide grip overhand Pull ups x 10
Negative Single leg squats (R) – Heavy weight x 10
Negative close grip overhand pull ups x 10
Calf Raise L X 15
Deadlift Grip Pull Ups X 10
Calf Raise R x 15
This consisted of 3 sets of each movement. Each set contained 5 mini-sets of 4 reps each; with 10 seconds of rest between each mini-set of 4 reps. By doing this, we effectively doubled the number of reps for each cluster exercise at the normal 10 rep max weight for the move. This was only performed on two of the moves.
Cluster Chest Press on Stability Ball (3 cluster sets at 40lb dumbbells)
Cluster Pull Ups (3 Cluster sets)
High Pull (3 Sets at 25lbs – I injured my back on this one!)
Split Squats (3 sets at 25lbs)
Stability Ball Sit ups (3 sets)
Bicep Curls (3 sets of 10 at 35lbs)
Plyometric Upper Body
The goal was to increase speed and explosive power in the upper body. This was completed for two or three circuits with minimal rest.
Ballistic Chest Press
Ballistic shoulder Press
Clapping Push Ups
Med Ball Throw up
Med Ball Throw Down
Med Ball Shot Putt
Push-Up to Burpee to Pull Up
Medicine Ball Passing Sit Up
The Straight Shot
For this upper body and cardio workout, I ran directly to the Indian Battle Park workout station as fast as I could. This took about 15 minutes. Then I did Max Reps of:
Standard width Push-ups
Wide Grip Pull Ups
Millitary Push Ups
Wide Push Ups
Close grip Pull Ups
Decline Push Ups
Deadlift Pull Ups
Diamond Push Ups
Wide Grip Pull Ups
Side arm balance push ups
Core Crunch Pull ups
Chaturanga dive push ups
L-Sit Pull up
Then I had to run back to work.
The Super Superset, AKA The Beautiful Death
This was the hardest workout we did with weights. Or at least it felt like it on the day. It was performed at the Fort Whoop-Up outdoor workout station.
Superset 1 – Repeat X 3 without rest
10 Wide grip overhand pull ups
10 full triceps dips without leg assistance on a dip station
Run 200m to hill – sprint up the hill and back down – on round 3 carry a 35lb dumbbell to the hill and back.
Superset 2– Repeat X 3 without rest
10 dumbbell Shoulder Press
20 alternating Bent over Row
25m Fast Spiderman Crawls (keep low and elbows come to knees)
Super set 3 – Repeat x 3 without rest
Med Ball shot putt Throws
Hanging leg extensions
20 Burpees with or without push-ups.
COOL DOWN: Climbing wall traverse for 10-15 minutes.
On the Thursday before the race I did X2 Yoga from P90X2. Yoga is a painful reminder of how much flexibility I lack. So that is it. The most detailed explanation of what it take to train for the weeks leading up to a Spartan Sprint. I wouldn’t recommend this training schedule to anyone for any reason. It’s savage, relentless, and painful. Find your own way to train. Get enough rest. Hopefully come saturday, this will all pay off. Wish me luck.
Today I’ve looked at the elements of fitness you might want to concentrate on for the spartan sprint.
Endurance training involves cardiovascular training at a slightly faster pace than you find comfortable for a sustained amount of time. Running is the main activity of the spartan sprint, do endurance sessions should be geared towards running further than the distance being raced: 5-10K, running at a level that feels only just sustainable for that distance. This is hard, but, you can increase your speed with time. Whatever distance you end up running when doing your endurance training, keep going for at least 40 minutes, no matter what. Go longer if you wish.
In order to develop your cardiovascular response to high levels of physical effort, you will need to do some speed intervals. Any training that repeatedly requires your heart rate to rapidly climb, and then to gradually recover is called interval training; in fact recovery to a lower heart rate level before starting the next speed interval is critical to the expansion and development of the cardiovascular response to strenuous activity. Exposure to unpredictable conditions created by interval training means the development maximum capacity of the system to meet those possibilities. Measuring and controlling intervals is easier with a heart rate monitor, but can be done by measuring your pulse, or by getting to know how it feels to recover after effort.
Maximum effort activities such as 100m sprints can develop speed, however great care should be taken to make sure you do not spend too much time near maximum heart rate levels. Remember that decreased recovery time is a sign of increasing fitness.
A typical sprint workout would consist of a 5 minute warm-up, followed by 10 X 100m sprints at maximum effort, walking back to the start line after every sprint. Once all the intervals are done, a 5 minute cool down jog and stretching routine should be done. There are lots of different ways to run intervals. Google it.
For the spartan race, you will eventually need to learn to sprint uphill too.
Plyometric/Sudden Burst power
A Spartan race involves jumping, climbing, throwing, and hopping over
obstacles. In order to perform well on these obstacles, and not be completely drained by them, you will need to develop your ability to contract your muscles very quickly and and powerfully.
Fast twitch muscle fibres are developed through performing exercises like box jumps, hurdles, clapping push ups, boxing, javelin throwing, olympic lifts, medicine ball slams, martial arts, soccer, basketball and any other activity that requires fast reactions or jumping.
- P90X Plyometrics and P90X2 Plyocide
- Air attack – Basketball drills
Deceleration control and negatives
What goes up, must come down. Controlling falls, descents down hills, and drop-off type obstacles is an essential skill that doesn’t come naturally to everyone. Landing softly from these movements allows you to develop the strength needed to maintain control and stay injury free. Most running injuries happen when going downhill too fast.
One way to develop this kind of deceleration control is to practice box jumps. Hop off a wall or a box and control your landing by softening your knees and lowering yourself slowly into a squat. You can also make this move harder by dropping off the platform into a low squat, before immediately jumping up from the lowest point of the squat.
When running downhill, keep the core tight and keep your knees and hips flexible and responsive to the terrain, rather than attacking the decline with speed. Try and let gravity do most of the work, but stay in control. You will run downhill many times during this race, and will have to slow yourself down to stop falling over. Stay controlled and calm on the way down to make it an efficient recovery that retains energy for the next hill climb.
The same principle can apply in a different way to strength training. For example if you cannot do pull ups, you can start by using a chair to step on to get up to the bar, and lower yourself to the straight arm position as slowly as possible. With one arm on a preacher bench or leaning over a gym ball, you could try slowly resisting and lowering a dumbbell that is too heavy for you to curl with one arm, resetting the weight with both arms. These kind of movements are called negatives, and can develop strength very quickly, but require supervision to achieve safe form.
Getting your leg over the high wall, ducking under the barbed wire, raising your knees high above the mud as you run through it, stretching out across the horizontal wall traverse, will all require a lot of flexibility. You will need to do yoga or some form of stretching routine in order to gain the flexibility and range of motion you need to make it through this thing injury free. Seriously, yoga is the best way to do this. There are plenty of free yoga routines on YouTube.
Good balance is key to completing some of the obstacles without a penalty of 30 burpees. Performing strength training on one foot (like curls with one foot off the ground) will force you to learn to balance. Yoga standing poses, like warrior 3, half moon, shoulder stands, and standing splits etc, all force your centre of gravity to shift away from it’s normal position, and force you to use tiny accessory muscles to maintain balance. Walking on your tip toes, or on your heels, jumping side to side only landing on one foot at a time, or walking along a balance beam will also develop balance and coordination.
This might seem obvious, but you need to build a solid platform of upper body and lower body strength for the race. Being able to lift, push or pull your own bodyweight in a number of different directions would be a huge advantage when it comes to scaling the high wall, or the rope climb. It’s not all that simple though, and when you look more closely at athletic ability, what you really need to develop is a good strength to weight ratio: muscles weigh more than fat, but are infinitely more useful for climbing monkey-bars. You don’t have to be as strong as the next man or woman to do this race, you just need to be strong enough for your own bodyweight.
Bodyweight training, free-weight and tension band training will each give you a really great ways of developing strength. I say ‘and’ because you should probably do them all at some point, but this is fairly obvious stuff that you already know. Make sure you use the right form for any kind of strength exercise.
Another slightly different strength element of the race is moving with weight. You have to carry, pull, roll and lift a few different objects in this race. Try doing farmers walks (holding dumbbells at your side and walking in a straight line), or carrying a heavy rock, water bottle, or backpack up a hill and back down again. These movements use compound strength (groups of muscles together), rather than isolated strength (one muscle at a time).
Isometric strength is the ability to hold yourself in one position. Wall squats, low planks, side planks, other core work, and nearly all of the yoga moves require you hold yourself in a controlled position and breath through the pain while keeping good form. These compound movements don’t burn a lot of calories, but I have seen huge functional fitness gains by using these methods.
Extra weight and diet
Obviously if you work out 5-6 days a week, you will find that you will safely lose weight and become leaner and fitter. If you want to perform well in this event, what you eat and how you view food can either help you win, or be your worst obstacle and the hardest exercise of all. The exercise of self control and sacrifice. If you are interested in getting some really great looking fitness results, (and lets be honest, you wouldn’t mind getting a 6 pack this year) you need to complete the whole equation and think about your food intake. If that’s not your goal, then fine, and I agree that long term fitness is the greater purpose in all of this.
But… I’ll be honest. Egg whites, cottage cheese, 0% fat greek yoghurt, skimmed milk, protein shakes… I don’t really enjoy these high protein foods much, but if you can view them as fuel, or as diversions from the crisps/potato chips/crackers that are sitting in the pantry, then you will find that they are excellent tools for making you feel fuller and less likely to snack on the bad stuff. My tip would be to concentrate on training, and use some general common sense when it comes to food. Avoid obvious traps like thinking that you’ve somehow earned yourself the right to eat whatever you want after a hard workout. You haven’t. Absent mindedly snacking between mealtimes is another major problem for people – breaking that habit can be hard. Eating larger portions than you really require is another big mistake, and an easy one to make.
For info on how I am trying to eat when training this year. See my next blog post.
There are lots of calculations on how much food you need to train properly for different effects. You can go and do that yourself. Here are some of the rules I try and keep when training:
I eat breakfast, a mid morning snack, lunch, an afternoon snack, dinner, and an evening snack.
Porridge oats/Oatmeal made with water and topped with no more than 1tsp of honey, a grated apple, some cinnamon and some raisins.
Egg whites in a wholewheat tortilla and salsa
Egg whites with spinach leaves and leftover chicken
ok I eat a lot of eggs.
Smoothies with oats.
Yoghurt and any type of berries I can find before Euan gets them all.
All the fruit until i’m full – unlimited.
Occasionally some cereal with skimmed milk.
Morning, afternoon and evening snacks often consist of one of the following:
12 un-roasted almonds or 30g of other unroasted, unsalted nuts.
A cup of 0% yogurt.
A medium sized protein shake.
A sliced apple and 1 tablespoon of peanut butter.
Unlimited amounts of fruit (I eat fruit whenever I want and however much I want).
If I need energy for a run, or a cardio workout:
A slice of wholewheat bread topped with a tablespoon of peanut butter and a sliced banana.
Cans of sardines and fish (Not for everyone).
Leftovers from dinner the night before.
Salads with EGGS IN THEM
All the salads
Low carb, low fat – I’m usually in.
Dinner is basically the same as lunch. I eat anything that is on offer or whatever we are eating as a family. If we aren’t eating at our own place, and someone else is cooking I just go with whatever everyone else is doing generally, but if I can, I will try and select the right elements of it for my own plate to make it healthy, or the right portion for what it is for me.
I eat unlimited vegetables
Often substitute vegetables for carbs
Eat meat with most, if not every meal.
Don’t eat until stuffed, eat until just full.
Fruit for dessert
Things I try to avoid:
GOING BACK FOR SECONDS. So hard.
Booster Juice smoothies – these have lots of sugar. As much as a fountain drink.
Granola Bars are usually full of sugar and fat. Make your own.
I try to cut down on bread wherever possible. Doesn’t always happen.
Potatoes in nearly all of their forms.
Fast food (obviously), but also including things like subway.
Excessive amounts of protein (can be very bad for your kidneys)
Pizza is just phenomenally tasty. It’s not good for you though.
Pasta (unless its a small amount of wholewheat pasta).
Snacking between snacktimes
Pressure to eat socially is a big deal too. Often when people get together, eating large amounts of food can become an important part of ‘what we do’ when we get to get. I’m not just talking about Christmas time and Thanksgiving. If someone hands me a burger at a bbq, i’ll rarely say no, but being too dramatic about what you will and won’t eat can make other people feel uncomfortable, irritated, or self conscious about what they are serving or eating that day. There’s no need to be a douche dieter, but you shouldn’t let yourself get pressured into regularly over-indulging. The same rules can apply. Eat what you need, and decide what you want to indulge in. Enjoy it and then get back to your normal diet.
Fitness and exercise should be part of a lifestyle, not just a trend or a few months before a race. You have to do things that are sustainable and make changes that are permanent, in order to have lasting change and ongoing health.
This P90X workout is designed to develop the ‘glamour’ muscles as Tony Horton puts it.
Here are the moves:
There are 12 moves per round, for two rounds.
The cycle is Shoulders, Biceps, Triceps until all the exercises are complete. Hardest moves are the Congden Curls – curls while in a squatting position. Other notably difficult moves are the static arm curls, and the deep swimmer’s presses.
In the evening I did this ab workout from Sixpackshortcuts.