What To Expect At Vermont Spartan Beast

It seems like only yesterday I was slogging up the mountains of Killington at the 2014 Spartan Beast in Vermont. It was an enormous gut check on that mountain. Physically I was prepared. Earning my trifecta the previous year via the Carolina Beast, it was time to tackle the Super Bowl of Spartan Races, the Vermont Beast.

Race day approached and the morning was crisp with a chilly wind coursing through the air. The scene at the bottom of the mountain was electric, anxiety was flooding my body. No doubt, this would be a long day.

I finished the course in 9 hours, not to shabby. There were however, many lessons learned that day about Vermont Beast that I pass on to the people I train for Spartan, and will share some here with you.

There will be at least two sand bag carries, up a mountain, close to a mile hike for each one. Prepare your legs by carrying heavy stuff up and down a hill repeatedly. Lunges and squats are your friend for training.

Trail running is another huge part of this race. At least 3 miles running through a dense forest. The trails will be wet, muddy and slick, some points will barely be able to handle one person at a time. Prepare by running in the woods, off the beaten path.

Burdens. There will be several burden carries. Rock buckets, logs, atlas ball and sandbags. Prepare by carrying awkward stuff for mile walks. If it’s horrible, heavy and uncomfortable, use it to train.

It seems never ending. The ultimate mind fuck comes when you seem like you’ve been on the course forever, you ask the course Marshall how much further, they say “Two more miles” which is always bullshit. It will always be two more miles five miles ago, people will say all kinds of shit, “My fitbit says we’ve already gone 16 miles” blah, blah, blah. Don’t let the desire to get the mileage in your head. Just go. You will be up and down the mountain several times. Just when you think it’s got to be over, it’s not. Stay out of your head

Your ankles and knees will take an epic beating. So will your toes, especially the tips of your toes and toe nails. Keep your toe nails trimmed for race day. Wear proper compression gear for your joints if necessary.

Pull ups. A lot of your upper body will be used in this race. Pull ups are your ultimate muscle builder. You will be pulling yourself up over a lot of obstacles. You will also encounter the rig which will absolutely test your upper body strength. You will pull stuff on ropes, pulling is essential in your training. Become a pull up master.

Snacks and hydration. I found eating small amounts of gel packs to be a decent way to stay energized on the course. I had plenty of water, it’s the fuel that needs to be consumed on the course that is important. Find what works for you. I can’t eat protein bars or bites of any sort. They make me sick. Some people eat mustard packs, I saw people eating pizza and hoagies on the course. Find what fuels you and bring it.

*Don’t be afraid to bring some Advil or Tylenol or whatever. If your knees or back or ankle or whatever is hurting half way into the race, a few pain pills may help ease the pain for the duration of the course.

Cold swimming. Vermont water is freezing cold. Take your breath away cold, and it sucks. Get out of the water and keep moving. Not walking, but running, do burpees, but keep moving the moment you get out of the water.

There will be two barbed wire crawls, two spear throws and a rope climb with no knots. If you have access to a rope for climbing practice, use it.

So there you have it, some of what to expect at Vermonts Spartan Beast. Good luck to all of you participating in this years event. If you have any questions about training please don’t hesitate to contact me, and also join our newsletter!

Need a place to start for training for the 2016 season?

Check out my guide

Best Leg Exercises For A Spartan Race

Congratulations to our free Spartan Race giveaway winner, Casey Barreto!

Stay connected to this website for more giveaways in the future.

 

 

Leg strength and endurance for any Spartan Race will be a massive asset. Many courses will push the power of your legs to the limit and its a great idea to prepare all aspects of your leg muscles in order to prepare for the race. You want to be strong, durable and have ample endurance.

 

There are loads of great exercises for your legs, and if you are a member of a gym you should be able to access the necessary equipment to perform each of these exercises. Don’t be afraid to put some weight on the bar or use dumb bells. The stronger you are the better.

 

Goblet Squat

 

 

Walking Lunges

 

Calf Raises

 

Balance Lunges

 

Back Squat

 

Front squat

 

Wall Squats

 

Jump Squat

 

Plyo Lunges

 

Good Mornings

 

 

 

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FREE Reebok Spartan Race Giveaway

That’s right, a free Reebok Spartan race. All you have to do is go to the link below jump through some minor hoops and you are entered. It’s really simple and will take less than a minute. The winner will be announced on this blog on 4/14/15 at 10:00am est. We are using the Rafflecopter utility to handle the contest to keep it fair! Good Luck!

a Rafflecopter giveaway

Spread the word! The contest has already started and ends 4/13/15!

 

 

Need some help with training? Here is a great article to get you started, and here is another article to help you along!

 

Join our mailing list and get exclusive Superhuman content designed to make your life a bit more Superhuman.

Good Luck with the raffle!

 

 

Training For A Spartan Race With No Running (almost)

If you are anything like me, you hate running. However, you want to run a Spartan race this year. So, therein lies our quandary. Is it possible to train for a Spartan race with out having to do run training?

 

The answer… Yes. How do I know? I did it. And didn’t die. Not only did I conquer the Spartan sprint, there was also three consecutive weeks in which I tackled a Spartan super, CMC and Spartan Beast, with an upper respiratory infection, and survived.

 

So how do you train for these events without running? By lifting weights. Quickly. But that’s not all. We need some jump rope, burpees, pull ups, dead lifts just for starters.

 

Squats and lunges are another key ingredient to maximizing your endurance and leg strength.

And of course, running. But can you really run a Spartan Sprint without run training? Shouldn’t you be running 5ks regularly to survive Spartan? No.

 

Most importantly, you need mental toughness. There will be times when you will want to quit, and question your sanity. Never quit. Just keep moving.

 

What are you training for? A Spartan Sprint? The trifecta? A CMC. In 90 days with no run training, you can conquer any and all of these events.

 

Is time an issue. What if you could train four days a week for less than an hour and still get the results you desire. You can. Obviously the more time you commit the better off you will be. But if you are in a time crunch like many others, this concept will work for you. As long as you keep it intense.

 

Here is a list of 10 WODS to get you started on run training without a lot of running. I recommend warming up with 2 mins of jump rope and some stretching before your workout.

 

#1

*AMRAP (As Many Rounds As Possible)

18 MINUTES

12 Squat Press

25 Pull Ups

 

#2

*EMOM (Every Minute On the Minute)

10 minutes

9 Sit ups

8 push ups

 

#3

*AMRAP 30 mins

30 jump rope

10 weighted lunges

10 burpees

 

#4

*20 minutes. 1 minute of work, 1 minute of rest

Deadlifts

 

#5

*Sprint 200 meters

25 sit ups

Sprint 200 meters

10 pull ups

Sprint 200 meters

25 leg raises

Sprint 200 meters

25 squats

Sprint 200 meters

25 sit ups.

30 minute cap to complete this WOD

 

#6

*18 minutes AMRAP

12 shoulder press

8 plyo lunges

 

#7

*EMOM

12 minutes

6 hang clean

4 pull ups

 

#8

*6 rounds for time

800 meters

9 push jerk

 

#9

*24 minutes AMRAP

6 Turkish get ups

200 meters

 

#10

*EMOM 14 minutes

12 kayaks

9 leg raises

6 sit ups

 

These ten WODS are a great beginning blueprint as to what you can do in a short amount of time, if, you keep your work out intense. Always keep pushing yourself. The cardiovascular strength that you will build utilizing these types of workouts is awesome.

 

About running, I found sprinting and short distance runs mixed with heavy weight training go a long way in simulating the muscles and endurance test you need to tackle an event such as a Spartan. Also, you need to get a bit comfy with running, stay loose get good shoes. Combing two or three of these WODS into one workout will be more than enough prep to have you dominate Spartan, Tough Mudder, Battle Frog or any other OCR event you have in mind.

 

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Things To Know About A Spartan Trifecta

The Reebok Spartan Trifecta. For many people reaching this goal is a monumental accomplishment in life. If you don’t know what the Spartan trifecta is, let me explain. This is an accomplishment where you complete the Reebok Spartan Sprint, Super and Trifecta in one calendar year.

 

If a trifecta is one of your goals this year, here are some things you should know.

 

You do not have to complete them in any particular order. You can compete in a Beast before a Sprint if you so choose.

 

Last year I completed the Vermont Beast, earning my world championship medal as well as my trifecta. The Vermont Beast is no joke. Endless trudging up mountains with heavy burdens, chilly water and what seemed like a never ending course. A few of the people on Team Superhuman said this was their favorite course. It is a nightmare. If you want to push the boundaries of your mental and physical strength, this is the course for you.

 

 

With the Tri-State Spartan Super, I found this to be just the right amount of torture. The course was not overly mountainous, the mileage was just enough and the obstacles were packed at the end to test your physical stamina.

 

 

The Sprint is awesome. Just a lot of fun that will bring you back to the days of youth when running through mud was the norm and you didn’t care how nasty you got. The courses are a great introduction to the world of Spartan, and once you are in, you’re hooked. The obstacles are a great challenge and the mileage is short.

 

 

As for training, you need to be strong at pull ups, squats, deadlifts and have some training with running, although, I firmly believe you can do very well on any course with very little run training, which was my personal approach last year and it worked well for me.

 

If you want to know more about training for Spartan you can check out this article.

 

The Trifecta is a great goal for you, or your team this 2015 season. It will not only keep you motivated with your fitness, it will become a yearly habit, that will make your fitness a lifestyle.

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6 Tips To Conquer Your First Spartan Sprint

Reeboks Spartan Sprint is a 3ish mile obstacle course race that will be a great way to test your fitness as well as your mental toughness. This race is a great way to introduce yourself to the world of obstacle course racing.

Over the past several years I have run dozens of OCR’s earned a few Trifecta medals and even a World Championship medal. I have seem people do unbelievable things on the courses. I have seen people vomiting 200 yards in, crying at obstacles “I didn’t know it was going to be this hard”. It’s a Spartan Race, it supposed to be tough.

At Team Superhuman we have trained many people of all ages to conquer their first Sprint and with that training we have developed some great tips for first time racers to help them have an amazing experience when the compete.

DON’T PANIC

The week leading up to the sprint you will be shitting bricks, don’t let your mind beat you. If you trained properly or, have been training for some time, trust in your training. Butterflies will be natural, especially when you are at the starting line, festivities are in full effect and your adrenaline is pumping. Use that nervous energy.

SLOW AND STEADY WINS THE RACE

Many of the rookies we trained fear the won’t have the stamina to endure 3+ miles of horrid terrain and obstacles. Here’s a dirty secret. You don’t have to run the entire race. You shouldn’t expect to either. Depending on your fitness level, much of the race will be spent walking the course. Certainly there are times that you will do some running, but don’t expect to spend the entire Sprint in full on run mode.

DONT BELIEVE THE HYPE

You will hear and see all kinds of crazy Spartan stories on the Internet. Some will depict the race as a horrible, grueling endeavor that will crush the weak, that you have to be super prepared to tackle such an adventure. Honestly, it’s not that bad. Some of the obstacles suck when you do them, but, we have people over fifty killing these races. If you are scared to sign up because of the hype, don’t be.

BRING A FRIEND

Don’t race alone, invite someone from your gym, a friend coworker, your mom. Join a team! Nothing sucks more than being on the course alone, tired and wet. Having someone there to motivate you to push on is the most important thing to finishing a race. When your body and mind are spent, having a teammate is crucial.

RUNNING

We train the team in long and short distance running. We also do burden runs and hill climbs. The point is, train with running. Ideally if you haven’t trained before, you want to give yourself 90 days to train for a Sprint. There are many great apps out there to get you running. You want to be able to manage a 5k without being to winded. If you can travel 3 miles on foot in under 45 minutes, that’s a great start.

TRAINING

The options for training are endless, at home DVDs, Crossfit, chain gym. You have to decide what’s best for you. If you are a beginner, focus on squats, pull ups, and deadlifts. You will be lifting and pulling throughout the Sprint. This is another element that works best worth a partner. Have someone to keep you accountable. You can check out our article on training HERE. If you want online training you can contact us at superhumanbbclub@gmail.com to learn more.

There you go. Six tips to help you crush your first Spartan Sprint. You can check out our other Spartan post, Tips To Survive Your First Spartan Race HERE.

GOOD LUCK!!

Thanks for reading and please share!

 

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10-20-14 WOD

Five days until we tackle Spartan Beast in Carolina. Keeping the team limber and strong with a chipper WOD today.

Check out more about Team Superhuman, and how you can join us here.

 

Building Champions

This year Team Superhuman will send almost a dozen athletes to complete their Trifecta at the Spartan Beast in Carolina. A few of our athletes have already completed their trifecta via the Vermont Beast World Championships.

As a competitor, I can tell you Vermonts course is truly the most difficult run I have ever encountered. The physical and mental test on this course is unyielding from beginning to end.

As a coach, it has been a rewarding experience to see so many people from the Superhuman Barbell Club/Team Superhuman conquer this epic event. Members of our Team come from all ages and backgrounds, but one thing is for sure, they have trained vigilantly over the past year to accomplish a goal few have reached.

Below are our four World Champions, and Trifecta medalists. The ladies on the left will be reaching the monumental goal of Double Trifecta this year.

 

The hybrid training model at the Superhuman Barbell Club is ideal for anyone looking to compete in any type of OCR, especially Spartan. We combine body weight exercises with barbell work as well as running. This model has helped shape top notch athletes. We can also help anyone looking to change their lifestyle and accomplish any fitness goal.

Become your own champion. You don't need gimmicks or special drinks to get in shape. Hard work, discipline and an incredible support system will help you become Superhuman.

 

Learn more about the Superhuman Barbell Club HERE.

 

10/2/14 WOD

We end Hell Week with our benchmark Camille.

 

 

Learn more about the Superhuman Barbell Club HERE.

Starting October 8th we will be offering beginners classes at 9am.