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Welcome! I’m proud to be teaming up with Spartan Australia to deliverthis obstacle specific program.Whether it’s your first race and you’re needing guidance to bestprepare yourself or you’re long time veteran and you simply want thecompetitive edge. My Spartan Program has been tried and tested todeliver unreal results that will see you to victory!The program is designed to cater for the Spartan SPRINT race. Theprogram can be modified to suit your needs in terms of capabilities,training history, specific equipment modifications etc.If you need assistance with anything please reach out on my Instagram@andrew pap as i'm wanting to help.Spartan, your training supplied involves: 2 x 3-week phases, involving 6 sessionsper week. 3 Gym Focused Sessions. 3 Cardio Sessions.NOTE: The best program is the program that’s consistent and suits yourabilities. Whether your time poor or new to training, you need to setrealistic goals to what you can achieve in the lead up to your event.If you’re needing further guidance, support and accountability click hereto gain access to my 365 program.The Rate of Perceived Exertion ‘RPE’ is a scale below that we willheavily rely on to convey what intensity to deliver at particularcomponents/sessions.This will allow you to customise the stressors to suit your abilities andrequire the correct stimulus for the wanted adaptationGood luck Spartan,2
GYM SESSION 1Squat/Hinge - Muscular Endurance/Grip FocusWarm Up:Rower/Ski ErgSteady State10-20minsRPE 5/10Component One:Week One EMOMMin 1: 10 SwingsMin 2: 10 Goblet SquatsMin 3: 10 Step UpsMin 4: 10 RDLMin 5: 10 Cossack to CurtsyMin 6: 10 Cossack to Curtsy(5 Rounds) Effort 7/10Week Two (EMOM) Effort 8/10Week Three (AMRAP) Effort 9/10Component Two:30sec Hang30sec Farmers Hold @1/2 BW5 RoundsWeek 2 @ 75% BWWeek 3 @ 100% BWEffort 8/10 Progression to stay in 'active hang'and farmers walk No rest between hang and farmersCARDIO SESSION 11km (run, row or ski) efforts @ 7/10 Complete (10 Push Ups 10 Squats x 3) 5 Rounds. Minimal to no rest. Preferably run. Record time of week 1,2,3 to track results.3
GYM SESSION 2Rotation/Pull - Hypertrophy/Stability FocusWarm Up:Assault BikeSteady State10mins (Effort 5/10)Component One:12 Dead Lifts @ 8/108.8 S/A KBell Swings20 Dead Bugs4 RoundsWeek 2: (9 Deadlifts @ 8/10)Week 3: (6 Deadlifts @ 8/10)Component Two:1. 12 Renegade Row2. 12 Landmine Rotations3. 6.6 S/L RDL to DBell Row(4 Rounds)CARDIO SESSION 2500m effort @ 3km pace 1:1, 10 RoundsWeek 2: 400m @ 1km pace 1:1, 7-10 RoundsWeek 3: 400m @ 8/10 effort 1:2, 5-8 Rounds4
GYM SESSION 3Push/Carry/Jumping/Grip Muscular Endurance FocusWarm Up12min Row Effort 6/10Component One (Circuit)Max reps for specified times belowWeek 1: 30:30Week 2: 60:30Week 3: 60:004-5 RoundsComponent Two200 LungesE2MOM (inc. 0:00)20 lateral jumps 10 DBell O/H PressEffort 8/10 - meaning the weight usedis difficult.1. DBell Floor Piston Press2. Shoulder Carry (DBall or SBag)3. Burpee Box Jumps4. Heavy Farmers Carry w/ Squaton every lap5. Rest*Both the carry on exercise 2 & 4can be either 10 or 20m. As longas it stays consistent.CARDIO SESSION 340min Run - adding 10mins eachweek. effort should be dictated bythe ability to maintain pace fromstart to finish.*every 5mins complete 20 FrogSquats 10 Burpees5
GYM SESSION 1Carries/Cleans/Squats/Hang FocusWarm Up:5min Steady State Air Bike (nasal breathing)Dynamic MovementsComponent One: 10 GTS (ground to shoulder) 20 Front Squats 30cals Assault Bike 40m Shoulder Carryx 5 Rounds Deadball or Dumbbell Complete as quick as possible Efforts 7/10Component Two:5-10 Mixed Grip Pull Ups10 Lateral Box Overs10 Toes To Towel3 Rounds Quality of movement over speed.CARDIO SESSION 15 x 1km @ 7-8/10 into Pinch Grip max metres Select weight plates that you can carry for at least 20m Rest after Pinch Carry. Ensure that rest remains the same throughoutall rounds. Record the time it takes to complete each 1km effort.6
GYM SESSION 2Push/Throw/Jump FocusTABATA Warm Up:10sec @ 8/1020sec @ 5/10on Assault Bike/RowWeek 4 (12 Rounds)Week 5 (16 Rounds)Week 6 (20 Rounds)Component One:10 Sled Press10 Slam Balls or DBell Snatches10 Explosive Step Ups or Plyo Lunges4-5 Rounds Deadball or Dumbbell Complete as quick as possibleComponent Two:6 Depth Box Jump8 O/H DBell Push Press10 Dball Hang Cleans4-5 Rounds Wk 5/6 increase weight or reducerest each week. Complete as quick as possibleCARDIO SESSION 2Wk 4, 400m @ 7/10, 1:2, 30 burpees 5 RoundsWk 5, 400m @ 7/10, 1:2, 30 burpees 5 RoundsWk 6, 250m @ 10/10 1:5 5 Rounds ensure you record your time with each run maintain pace through out all efforts.Component Two1600m Run @ 5km pace7
GYM SESSION 3Agility Drills/Grip FocusWarm Up:Bike 10-15mins Effort 6-7/10Agility specific (check Facebook)Component One: (Agility Circuit)Format 1-31. Four Square Cone Drill Ladder2. 20 Side to Side Hops 20 Front To Back3. 2 Triangle Cone Drill Between each set complete a max hang Rest after each roundComponent Two:1. 45 degree angle off the wall2. Reactive Jumps3. Zig Zag Cuts4. Push Up Sprint @ Effort 9/10CARDIO SESSION 3 Run 75% of racing distance Every 10% of that 75% complete 20 ReactiveJumps 10 burpeesi.e. training for a 14km race, I’ll run 75% of thatdistance ‘10.5km’. Every 10% so every 1,050m I’llperform the two exercises.8
HEvery 5 Minutes on the MinuteAs Many Rounds/Reps As PossibleRate of ExertionRomanian Dead LiftRPEEvery 2 Minutes On the MinuteGround To ShoulderDumbbellDead BallOverhead9
What's Next?Want to join Andrew Pap’s Online Personal Training Group to accessHundreds of Workouts, 30 & 90 Day Training Palns, Mindset Videos,Nutritional Support and be apart of a supportive training community homeof Australians Leading Sports Dietician & Exercise Physiologist?www.the365withandrewpap.com
Spartan, your training supplied involves: 2 x 3-week phases, involving 6 sessions per week. 3 Gym Focused Sessions. 3 Cardio Sessions. . The program is designed to cater for the Spartan SPRINT race. The program can be modified to suit your needs in terms of capabilities, training history, specific equipment modifications etc. .
