Stu
Level 5 Valued Member
Hi everyone, I am new to the forum here after reading S&S, ETK, Q&D and ROTK. Looks like this is a great place with a wealth of knowledge and resources sufficient to keep me busy for a long time!!
I have a Spartan Sprint coming up in 5 weeks and wanted to get some feedback on my training plan.
A little background - I'm 35, 182cm, 11%bf, resting HR 52-56. I have been training solidly for the past 2 years mainly focussing on Calisthenics (strength focus rather than skill). For the past 6 weeks I have been running S&S and I'm just about to start adding in some 32kg sets on both the swing and get up. For the past month, I have also been doing 3-4 LSS runs per week at 50-70% MHR for mixed durations of 30 - 60 mins.
With only 5 weeks remaining, I figure I should really start to focus my training a little, it's only the sprint race but regardless, I would like to do my best effort and I have a pretty strong competitive streak. Here is my plan, taken from various sources including threads and articles here on SF. Open to suggestions on tweaking based on people's experience.
I will run the following two circuits once each per week:
Circuit A (3-5) rounds
5 x Double Clean and Push Press (re clean each rep)
10 x Heavy Swings (2H)
5-8 x Explosive Pullups
1 x TGU per side
10 x Goblet Sq
60s Sandbag Carry
Grip Finisher - Hang for 30s then 1 pullup, repeat until I can't
Circuit B (3-5) rounds
5 x C&P R then L
10 x Swings R then L
10 x Towel Pullups
10 x Power Pushups
60s on Monkey Bars
60s Farmers Walk
Crawling for 3 to 5 mins
Schedule:
Mon - Circuit A
Tue - LSS fun run - 3 mile slow jog with kettlebell in rucksack. Every 7 min alternate between Swings, Burpees and Pushups
Wed - 100 Swings & 10 TGUs S&S style
Thu - Circuit B
Fri - Fast Tempo Run - 5k @ 80-85% HR
Sat - 100 Swings and 10 TGUs S&S style
Sun Rest
I will also be running 3-4 mobility sessions throughout each week.
Thoughts welcome.
Stu
I have a Spartan Sprint coming up in 5 weeks and wanted to get some feedback on my training plan.
A little background - I'm 35, 182cm, 11%bf, resting HR 52-56. I have been training solidly for the past 2 years mainly focussing on Calisthenics (strength focus rather than skill). For the past 6 weeks I have been running S&S and I'm just about to start adding in some 32kg sets on both the swing and get up. For the past month, I have also been doing 3-4 LSS runs per week at 50-70% MHR for mixed durations of 30 - 60 mins.
With only 5 weeks remaining, I figure I should really start to focus my training a little, it's only the sprint race but regardless, I would like to do my best effort and I have a pretty strong competitive streak. Here is my plan, taken from various sources including threads and articles here on SF. Open to suggestions on tweaking based on people's experience.
I will run the following two circuits once each per week:
Circuit A (3-5) rounds
5 x Double Clean and Push Press (re clean each rep)
10 x Heavy Swings (2H)
5-8 x Explosive Pullups
1 x TGU per side
10 x Goblet Sq
60s Sandbag Carry
Grip Finisher - Hang for 30s then 1 pullup, repeat until I can't
Circuit B (3-5) rounds
5 x C&P R then L
10 x Swings R then L
10 x Towel Pullups
10 x Power Pushups
60s on Monkey Bars
60s Farmers Walk
Crawling for 3 to 5 mins
Schedule:
Mon - Circuit A
Tue - LSS fun run - 3 mile slow jog with kettlebell in rucksack. Every 7 min alternate between Swings, Burpees and Pushups
Wed - 100 Swings & 10 TGUs S&S style
Thu - Circuit B
Fri - Fast Tempo Run - 5k @ 80-85% HR
Sat - 100 Swings and 10 TGUs S&S style
Sun Rest
I will also be running 3-4 mobility sessions throughout each week.
Thoughts welcome.
Stu