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!

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Spartan Race WODs

This week the team shifts gears from Olympic style lifting and more towards the “Arnold” as I call it, style of lifting. Basic weightlifting with focus on specific muscle groups, biceps curls, dips, shoulder presses etc.

We will also be adding a running element to these workouts because Spartan race season is upon us, and the team will need to be in peak condition for the runs. This style of workouts will be the norm for the next three months. The workouts will address all elements of strength and endurance necessary to excel at an OCR.

WOD 1

Chest and Back

WOD 2

Biceps and Triceps

WOD 3

Shoulders

WOD 4

Legs

Thanks for reading. And good luck with this years Spartan Season!

Spartan Race Training (Weapon X Super WOD)

Benchmark WOD’s are an important resource in any OCR training in which you participate. This workout we do at Superhuman HQ, the Weapon X workout is one of the top benchmarks we use for training. The goal of this workout is to complete all ten rounds in 60 minutes or less. Some of our top athletes have completed only seven rounds, nobody has hit the ten round mark…yet. This WOD will push you to the limit. The snatches and cleans can be any variation you prefer, squats are air squats and the weight is 65# or more depending on your ability.

Good luck, try this workout and list your results to the comments below!

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10 Best Exercises

 

10 best exercises

 

Pull ups

Dead lifts

Bench press

Squats

Burpees

Sit ups

Thruster

Turkish get up

Push up

Lunges

 

 

All ten of these exercises can be all you need to get shredded. What if I told you that in only 20 minutes a day, with the right schemes you can get amazing results. If you are just getting into a workout lifestyle, or you are a veteran in the gym, these 10 exercises will challenge you. The two schemes that maximize your efforts with these exercises are 10 minute AMRAP (As Many Rounds As Possible) as well as a 10 minute EMOM (Every Minute On the Minute) These are great WOD’s that will not only give you a cardio boost, but build strength and definition as well.

 

These exercises work more than one muscle group at a time, and can challenge you in many different ways, especially since as you get stronger you can add weight or increase from 10 to 12 minutes and challenge yourself on a new level.

 

Here is a great example of a challenging EMOM.

4 pull ups

4 thrusters

10 minutes.

 

In this WOD you will give yourself ten minutes on a timer or stopwatch. Make sure you can see the timer change easily. Every minute you will do 4 pull ups and 4 thrusters. If it takes you 30 seconds to do the set, great you have 30 seconds rest until the top of the next minute.

 

Sounds simple right? Wait until you get to minute 7 or 8. A great way to measure strength is by adding weight each time you do this WOD. The key to seeing amazing results is to keep each workout intense, don’t pussyfoot through these workouts, really go all out. Take breaks when needed, and have plenty of water on hand.

 

For the AMRAP, here’s a great WOD to challenge you.

You will do as many rounds as possible of this set in 10 minutes.

 

5 Push ups

4 Deadlifts

6 Sit ups

 

Simple right? Push ups, deadlifts, sit ups as many rounds as you can in ten minutes. With these 10 exercises, you can achieve amazing results pretty quickly. This isn’t a theory or a concoction I cooked up. It’s based on results I have achieved, and have seen the amazing effect it can have on others. If you are short on time, but still want an intense workout, these 10 exercises, with the 10 minute time sets are a great choice. If you don’t know what some of these exercises are, Google them! It will be worth it, especially the Turkish get ups.

 

The schemes that you can create with these 10 exercises is only limited to your imagination. If you want a custom program created just for you, email us at superhumanbbclub@gmail.com.

 

 

 

Thanks for reading! I hope this article helps you realize that getting in shape doesn’t have to be a chore or require a major time commitment. Please share!

 

 

 

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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9/04/14

Thursday total body goodness. Spartan Super ready.

 

 

Click HERE to learn more about the Superhuman Barbell Club, our training and how you can join us to train for Spartan, Civilian Military Combine or to just get fit!



 

9/03/14

CMC Training for our Wednesday WOD.

 

Click HERE to learn more about the Superhuman Barbell Club, our training and how you can join us to train for Spartan, Civilian Military Combine or to just get fit!


 

9/01/14 WOD

Labor day WOD.  Six days away from Spartan Super.  This workout is short and sweet.

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Learn more About the Team and join us for a free week!  Check out the Barbell Club on Facebook.

We also have a new program starting for beginners.

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8/25/14 WOD

Leg day at the Lair. Go big or go home! This is great prep for the grueling task ahead when we tackle Spartan Super.

 

Click HERE to learn more about the Superhuman Barbell Club, our training and how you can join us to train for Spartan, Civilian Military Combine or to just get fit!

 

WOD 7/2/14

 

Leg day here at Team Superhuman HQ! It will be a bitch. Start with the 10 minute squat hold, then on to the chipper legs.

 

Check out the team in action on our Facebook page.