Running time again.
Any – literally any – interval is a good interval.
What matters is rest. You can do same rest, half rest, or double rest. You probably want to start with double rest so, obviously, whatever your interval was you rest for twice that long.
And the shorter the interval the harder you want to run. Like, if you’re doing 2 minutes it’ll be a 7 out of 10 on the effort scale, if it’s 30 seconds – go 10 out of 10.
You should be running twice a week at this point. One longer, slower run and one interval session.
It’s important to remember that running (and getting wet I guess) is the one thing you can’t avoid at Spartan. Anything else you can fail and do burpees but it’s not like you’re going to walk the whole course. It would take forever. And I’d fucking disown you.
So it’s the tenth commandment of Spartan training – thou shall run.
It’s on the pull up bar but it’s a rope climb work out.
Really just get hanging with bent elbows and practice raising your legs. Knees to Elbows and eventually just for a Spartan Bonus, Toes to Ceiling.
Because the core work is the neglected piece of the rope climb masterpiece. You can get on a rope with bent elbows and lock your feet in but if after that you still try and climb with your hands you’re still gonna have a bad time.
After you grab the rope you bring your knees to your chest, lock the feet, and stand up. You push down on the rope with your feet and shimmy up your hands up. Once you’re fully stood up you release the feet, bring knees to chest and lock them in again and repeat.
In a good rope climb your hands are doing as little work as possible because no matter what they will be the most taxed.
You can see I’m holding a thing… The most insidiously difficult DIY work out device in the universe!
Just keep your pull ups varied.
Practice pulling yourself side to side to train for Monkey Bars and Rings.
Really should have been the first video on the squat but I overlooked it. So imagine this the first thing – doing proper squats from the ground up – and then work on the squat tabata.
How do you do a proper squat from the ground up?
- Torque your feet into the ground
- Flat feet
- Knees out
- Hips first to move
- Straight spine from skull to tail bone
It’s 3 minutes of the most basic plank tutorial and then 4 minutes of philosophizing about Inspiration V Motivation. At one point this video was 16 minutes long, I got a little rambly.
But I think it will resonate. Being a total beginner is great, you can do no wrong because everything’s an experiment, everything’s a learning experience, and you’re better off backing away than pushing through because you’re more likely to get injured. At some point though you transistion to being a late-stage beginner, still a beginner but it’s time to baby yourself a little less.
At first you use inspiration to build habits and once they’re built you use motivation to maintain them. Other than that I think I say it pretty well in the video…
Talking ’bout the Hercules Hoist and how I stole a clip of the Herc Hoist from the official Spartan Race YouTube and how I sure hope the video doesn’t get taken down…
If you’re a gym goer like me you can also put the rope handle attachment on the cable machine and actually hoist weight. What you’ll notice is you naturally fall back into a kneeling position so work with that. Human beings and pulleys have worked together for thousands of years so we seem to get each other.