Spartan Athlete 2-Week Training Program
RMR Training
The coaching you need to get the results you want. The best training plan in the world doesn’t work.
If it were that simple everyone would already be fast and there would be no confusion about how to get faster.
And it’s not always as simple as working harder.
You know this because have already dedicated your time to becoming a better athlete.
But there comes a point where hard work isn’t enough and it’s frustrating because you don’t want to settle with your current PR.
The good new is you don’t have to.
At Reinforced Running we give you the tools and coaching, so that you can reach the level of achievement what you know is possible.
A
Dead Hang
1 x MAX
B
Diamond Push-Up
1 x MAX
C
Pull-Up
1 x MAX
D
Towel Hang
1 x MAX
Conditioning
E
Blue
5 Rounds for time 20 Burpees Over Sandbag 15 Sandbag Front Squats 10 Pull-ups This workout is about the grit to keep moving. Hit the burpees fast without rest and move into the squats and pull-up with little transition. - Sub-SB Squat with dumbbell or Kb Front Squats - Sub pull-ups with jumping pull-ups if needed.
Conditioning
A
Aerobic Carry Intervals
5 Rounds 1200 m easy run 400 m easy carry - done all at an easy and comfortable pace.
Warm-up
A
Warm - up (G)
Diaphram Strech x 5 Bird Dog x 10 reps Finger Tip Plank x 30 seconds Cat-Cow x 10 reps Forearm Stretch x 30 - 60 second Palms up Forearm Stretch (place back of the hands on the ground) x 30 - 60 second Wrist CARS x 5 each direction 3 Rounds 10 Jumping Lunges 10 Air Squats
B1
Paloff Press Lunge
B2
Dead Bug
C1
MaxHangs
C2
Standing DB Press
3 x 10
D
Back Squat
3, 3, MAX @ 70, 80, 90 %
E1
Kroc Row
3 x 15
E2
Max Effort Vertical Jump
3 x 4
Conditioning
F
MSP Lunges
3 Rounds 8 x Walking Lunges with 10-15 seconds rest x 2 Minutes. - Each rep should be as explosive as possible - choose a weight that you can move through as explosive as possible. If you can not explode through each rep then reduce the weight. - The short set and rest will help you work at a high rate of power for a longer duration. Rest 2-3 minutes after each round.
A
Run
1 x 2
B
Run
2 x 10:00
C
Run
1 x 2
Warm-up
A
Warm - up (G)
Diaphram Strech x 5 Bird Dog x 10 reps Finger Tip Plank x 30 seconds Cat-Cow x 10 reps Forearm Stretch x 30 - 60 second Palms up Forearm Stretch (place back of the hands on the ground) x 30 - 60 second Wrist CARS x 5 each direction 3 Rounds 10 Jumping Lunges 10 Air Squats
B1
Paloff Press Lunge
B2
Dead Bug
C1
MaxHangs
C2
Standing DB Press
3 x 10
D
Back Squat
5, 5, MAX @ 65, 75, 85 %
E1
Kroc Row
3 x 15
E2
Max Effort Vertical Jump
3 x 4
Strength/Power
F
MSP Push-up
3 Rounds 6 Push-ups with 10-15 seconds rest x 2 Minutes. - Each rep should be as explosive as possible. - The short set and rest will help you work at a high rate of power for a longer duration. Rest 2-3 minutes after each round.
A
Run
1 x 45:00
A
Run
1 x 2
Anaerobic Hill Intervals
B
8 x 1:20 -minute hill @3k-5k effort - 2:30 min recovery. Hit these intervals hard. Take the recovery lightly so that you can keep the same pace for all of the intervals. **These can be done outside or on a treadmill**
C
Run
1 x 2
A
Run
1 x 60:00
B
Biking
1 x 30:00
