Spartan Beast (Phase 1)

Coach Corsini

Obstacle Course Racing, Multi-sport

Coach

Dominic Corsini, MS, MEd, CSCS

The Spartan Beast (Phase 1) program is designed as an introductory phase to the Spartan Beast training sequence. This phase is meant to increase lean mass, improve strength, and develop power, but it also focuses on build your energy systems (aerobic and anaerobic). Combined with phase 2, the Spartan training platform will help you prepare for various obstacle course races. These are my personal go-to programs prior to any race. Best of luck, now let's get after it!

$20

Get Spartan Beast (Phase 1)

Get Stronger

Strength is vital for athletes, and it is equally vital for those looking to tackle a Spartan Beast. Grip, upper body, and lower body strength are all tested in this race. Don't merely "hope" for the best. Take charge of your training and prepare yourself to tackle the challenges before you!

Build Stamina

Want to run a half marathon? How about a half marathon with 30 obstacles along the way? This isn't a walk in the park. Take advantage of programs designed to optimize your aerobic and anaerobic energy systems!

Improve Confidence

Not sure if you're ready for the Beast? After completing Phase 1 and 2, you'll have the confidence to not only finish the Beast, but attack it! Each phase will push you and come race day, you'll know you're ready.

Look and Feel Great

Sometimes an added benefit to training is simply looking and feeling your best. Fitness, health, and improved body composition can't be bought, they have to be earned. Enjoy the "side" benefits of training!

Features

Programming 4 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Standard gym equipment

Sample Week

Week 1 of 5-week program

Sunday

Week 1 Day 1

Pillar Prep Series 1

1 x 10

Dynamic Flexibility Series 2

1 x 10

Lateral Bound to Hop

3 x 5

Medicine Ball Overhead Rotational Slam

3 x 5

Hang Clean

3 x 3

Front Squat

3 x 8

Landmine 2-Handed Row

3 x 8

Bench Press

3 x 8

Band Pull-Apart

3 x 8

RDL

3 x 8

Half-Kneeling DB Shoulder Press

3 x 8

KB Russian Twist

3 x 10

Burpee

3 x 15

Tuesday

Week 1 Day 3

Pillar Prep Series 2

1 x 10

Glute Series 2

1 x 10

Depth Jump to Vertical Jump

3 x 5

Medicine Ball Rotational Chest Pass

3 x 5

Hip Thrust

3 x 8

Pull-Up

3 x 8

DB Rear Foot Elevated Split Squat

3 x 8

Barbell Row

3 x 8

Incline Bench Press

3 x 8

Band Rotations

3 x 8

Band Face Pull

3 x 8

Run

1 x 2

Friday

Week 1 Day 6

Pillar Prep Series 1

1 x 10

Dynamic Flexibility Series 1

1 x 10

Box Jump

3 x 5

Plyo Push-Up

3 x 5

Deadlift

3 x 8

1-Arm DB Row

3 x 8

DB Lateral Lunge

3 x 8

Barbell Upright Row

3 x 8

DB Fly

3 x 8

DB Farmer's Walk

3 x 40

Copenhagen Plank

3 x 15

Jump Rope Series

6 x 0:30

Saturday

Week 2 Day 0

Jog

1 x 2

Coach

More from Coach Corsini

Dominic Corsini, MS, MEd, CSCS

Coach Corsini is a USA Hockey Certified Coach, holds advanced degrees/certifications in Biology, Sports Counseling, Leadership, Strength and Conditioning, and is Safe Sport trained. He has taught human anatomy/physiology and biological science for over 20 years and currently trains athletes from various sports and backgrounds as his personal clients.

Leave nothing to chance.

Attempting an OCR and not sure where to start? Use a program that has been tested, proven to work, and prepared specifically for the demands you'll soon face. Get the Spartan Beast (Phase 1) training program today!

Get Spartan Beast (Phase 1)

FAQs

Do I need to purchase both Spartan Beast Phase 1 and Phase 2 programs?

No. You can purchase only one program, however they are designed as a progression leading up to race day. Purchasing only one could leave you short of meeting race demands, or start you too quickly before preparing your body for more rigorous activity. Therefore, both programs are recommended.