1.5. Objetivos de la investigación
1.5.2. Objetivos específicos
Joe and Andy have designed the Sprint to be feasible even for people who have never competed in sports before. If you are currently sedentary, you can become strong enough in eight weeks to complete the course. If you are mod- erately active, you can become fit enough to attack the course and enjoy it.
The training template here is meant to be adapted to your fitness level: follow the template to your best ability, and do more or less as appropriate to your fitness level. If you have or develop any health concerns, consult a physician.
Race Day Minus 8 Weeks
Monday
Cross-train Warm-up jump rope
Planned
duration 10 minutes Workout
description Skip, high knee jog, skip side to side, skip frontto back
Cross-train Dreamweaver with jog
Planned
duration 50 minutes Workout
description
The stuff dreams are made of! .5mi run, hard
10 push-ups 5 pull-ups 15 crunches Repeat 4 times, no rest Jog 3 miles
Tuesday
Planned
duration 10 minutes Workout
description Start with 5-minute general warm-up with abrisk walk, slow jog, easy cycle, or easy row. Then perform the following exercises twice, for a distance of 25 yards each:
High knee walk High knee jog Butt kickers Lateral shuffle Straight leg march Skip
Straight leg skip Cross-over step Carioca Duck walk
Cross-train Dreamweaver with jog
Planned
duration 60 minutes Workout
description
Some may find this difficult to swallow: Repeat this set 5 times:
10 push-ups 10 burpees 5 pull-ups 30-second sprint 1-minute rest
Then with a rock, repeat this set 4 times: 15 squats
10 chest passes 10 underhand toss 1 minute rest between sets
Wednesday
Day off Rest day A
Workout description
Rest days are just as important as training days. This is the time when your body adapts to the previous day’s exercise. Make it an act- ive rest day by walking to the store, taking the stairs at work, parking at the far end of the parking lot, every hour take a 1-minute break and stretch. Eat well, remembering you aren’t exercising and burning all those extra calories!
Thursday
Cross-train Warm-up jump rope
Planned
duration 10 minutes Workout
description Skip, high knee jog, skip side to side, skip frontto back
Cross-train Diamonds are forever! With 3-mile run.
Planned
Workout description
This is a functional whole-body workout. Dia- monds last forever, so will you. Rest 30 seconds between sets and exercises. Squats: Begin with feet closer together than shoulder width apart and hold both hands to your sides. Slowly squat down to 90 degrees and return to the start position. Repeat as desired. Hold dumbbells in your hands. Select a weight that you can only lift within the suggested range.
Step 1: 10-12 reps, high intensity, steady tempo
Step 2: repeat
Barbell overhead squat: Begin with feet wider than shoulder width apart and arms fully ex- tended overhead, barbell in hands. Select a weight that you can only lift within the sugges- ted range. Start by using a wooden dowel if necessary.
Step 1: 10-12 reps, high intensity, steady tempo
Step 2: repeat
Box alternating leg shuffle: Begin with one foot on the box and the other on the ground. Explode off the foot on the box and switch legs in air, landing with the opposite foot on the box.
Step 1: 15 reps per leg Step 2: repeat
Kettelbell or dumbbell suitcase dead lift: Begin with feet shoulder width apart with the kettelbell in the right hand. Slowly squat down to 90 degrees, until the kettelbell is close to or
touching the ground. Repeat reps as desired. Do for both sides, using a weight you can only lift within the suggested range.
Step 1: 10-12 reps. Focus on form first, be- fore increasing weight.
Step 2: repeat
Box dips: Begin in a sitting position with hands facing forward on the box or bench and feet on the ground. Slowly extend your arms as far as they will go. Gently lower yourself and repeat as desired.
Step 1: 10-12 reps, high intensity. Can be made easier by flexing your knees. Can be made more difficult by elevating extended legs. Can add desistance by placing a weight on your thighs.
Planks: Begin by lying face down on the ground with elbows flexed. Lift your chest and hips off of the floor so that your body is sup- ported by your elbows and feet. Brace yourself and hold as long as possible.
Step 1: hold for 30-120 seconds Step 2: repeat
Run 3 miles
Friday
Day off Rest day B
Workout
to the previous day’s exercise. Today train your mind. Memorize the food label on your favorite breakfast food, recall it at lunch. Do math in your head walking from your car into work: calculate how long it would take to jog or walk to work. At lunch memorize the code from your favorite beverage, recall it at dinner.
Saturday
Cross-train Dynamic warm-up 1
Planned
duration 10 minutes Workout
description As above.
Cross-train Medusa’s challenge plus
Planned
duration 80 minutes Workout
description
This will turn you to stone! Do the entire workout outside.
Run 15 minutes.
Perform 1 minute of each exercise, with 10 second rest between:
push-ups curl-up
inverted pull-ups planks
squat jumps jump rope speed skaters mountain climbers flutter kicks arm curls with log 1-minute rest repeat 5 times
Repeat entire sequence 3 times Run 15 minutes
Sunday
Run Unbreakable hill climbs
Planned
duration 45 minutes Workout
description
Warm up indoors or outdoors. Run 10 minutes on a progressive grade:
Every minute, increase the grade to chal- lenge your pace
(minute 5-10 should be difficult to maintain your pace)
Walk 3 minutes to recover Repeat for a total of 3 sets
Race Day Minus 7 Weeks
Day off Rest day A
Workout
description Make it an active rest day as above.
Tuesday Cross-train Bingham Planned duration 40 minutes Workout description
Warm up for 10 minutes at 60% of Maximal Heart Rate (MHR). Ride 3 minutes at 85% MHR
Ride 1 minute at 50% MHR Repeat 4-minute sequence 6 times Cool down 10 minutes
Wednesday
Cross-train Dynamic warm-up 1
Planned
duration 10 minutes Workout
description As above.
Planned
duration 50 minutes Workout
description the stuff dreams are made of!.5mi run, hard 10 push-ups
5 pull-ups 15 crunches Repeat 4 times, no res Jog 3 miles
Thursday
Day off Rest day B
Workout
description Today train your mind. Memorize the first 10ingredients, in order, in your favorite break- fast food, recall it at lunch. Do math in your head walking from your car into work: how many seconds would it take to drive 70 miles, at a speed of 55 miles per hour? At lunch memorize the number from a one-dollar bill, recall it at dinner.
Friday
Cross-train Warm-up jump rope
Planned
Workout description
Skip, high knee jog, skip side to side, skip front to back
Cross-train Kuato with bike
Planned
duration 60 minutes Workout
description Kuato lives! He sees you finishing the race inexcellent form. Free your mind … Perform 1 minute of each exercise, with 10 second rest between:
5 minutes jump rope 50-100 crunches 20-100 push-ups 30-50 leg-lowers
pull-ups to failure (use an assistance device or machine to get at least 5 reps)
20-50 hanging leg raises
50-200 bodyweight squats, fast tempo Repeat 2 times
Bike 30 minutes at 70% MHR
Saturday
Cross-train Tamma Jamma 1
Planned
duration 60 minutes Workout
trail run in the opposite direction and we had her lead. Right away she was taking wrong turns at trail intersections. We decided to do 10 burpees for each wrong turn. We are sure you won’t have the same difficulty finding your way around the trails. For this workout run a 5-mile loop in the woods. Perform 15 burpees at each trail intersection or every 15 minutes, whichever is more frequent.
Sunday
Run Unbreakable intervals
Planned
duration 60 minutes Workout
description Intervals are the best way to improve your fit-ness and these are no exception. 10 reps: 10-second hill (sprint), 10-second rest
5 reps: 20-second hill (very high intensity), 20-second rest
3 reps: 30-second hill (high intensity), 10-second rest
Do not stop until all 18 intervals are complete Walk for 5 minutes to recover and repeat for half the reps.
Race Day Minus 6 Weeks
Monday
Day off Rest day A
Workout
description Make it an active rest day as above.
Tuesday
Cross-train Dynamic warm-up 1
Planned
duration 10 minutes Workout
description As above.
Strength Unbreakable strength plus run
Planned
duration 55 minutes Workout
description
Repeat this 4 times:
Dumbbell lunge 30 seconds each leg Split lunge jumps 30 seconds Plank walk 45 seconds Shoulder taps 45 seconds 3-minute rest between sets. Run 30 minutes at 70% MHR.
Cross-train Warm-up jump rope
Planned
duration 10 minutes Workout
description Skip, high knee jog, skip side to side, skip frontto back
Strength Arnold
Planned
duration 60 minutes Workout
description Some may say that this isn’t functional, butArnold says, “you’ll be back,” for this change of pace!
Repeat this 3 times, using a weight you can lift within the desired range:
10-15 reps each:
Alternating backward barbell lunge Alternating dumbbell chest press with overhand grip
Alternating incline dumbbell row with neutral grip
Back extension on machine with arms across chest
Cable lat pull-down with underhand grip Alternating dumbbell shoulder front raise Barbell wrist curl with arms on bench Barbell wrist extension
Alternating dumbbell bicep curl with neut- ral grip
Seated 1-arm dumbbell tricep extension Bridge and leg curl on stability ball
Bicycle Dead bug
Leg raise with flutter kick on incline bench or floor
For dead bug and flutter kick, make sure the lower back stays neutral
For video demonstrations of each exercise, see www.physicalfitnet.com
Run Hill sprints
Planned
duration 30 minutes Workout
description Warm up with an easy jog for 10 minutes.Find a hill that takes 30-60 seconds to run up Repeat 10 times:
Sprint the hill as fast as possible, walk back to the bottom
Do 10 push-ups
Thursday
Day off Rest day B
Workout description
Today train your mind. Memorize the first 10 ingredients, in order, in your favorite break- fast food, recall it at lunch. Do math in your head walking from your car into work: count the steps until you walk past a car manufac- tured by Nissan, square that number, add your weight, and divide by your age. At lunch
memorize the next 10 Spartan race sites (city and state), recall it at dinner.
Friday
Cross-train Dynamic warm-up 1
Planned duration 10 minutes Workout description As above. Cross-train Desena Planned duration 40 minutes Workout description
Do this outside no matter the conditions (hopefully it is cold, rainy, maybe a hurricane). Repeat this 2 times:
Jump rope 10 minutes 15 walking lunges, each leg 15 push-ups
15 stone dead lifts (use your legs) Belly crawl 10 yards
10 reps stone squat chest pass (using the same stone as the lift, hold the stone at chest height; squat the stone; chest pass the stone as possible; pick it up again).
Planned
duration 35 minutes Workout
description Warm up for 10 minutes at 60% of MaximalHeart Rate (MHR). Ride 20 minutes at 70% MHR
Every other minute sprint as hard as possible for 10 seconds
Cool down 5 minutes easy
Saturday
Run At steady state
Planned
duration 45 minutes Workout
description
Warm up well. Then run at 70% MHR on a mostly-flat course.
Sunday
Cross-train Cheesy fries
Planned
duration 90 minutes Workout
description
At 2500 kcals, you would have to do this entire workout twice just to burn off half a serving. Repeat this 3 times:
Hike a short but steep hill carrying a log, weight, rock, or half-filled bucket of water. Hike back down. This should take about 15 minutes round trip.
Run/jog/walk the same hill 10 burpees
15 stone dead lifts (use your legs)
Hang from a low branch for 30 seconds or as long as possible, until you accumulate 3 minutes of hanging.
Rest 2 minutes
Jog a flat trail for 20 minutes.
Race Day Minus 5 Weeks
Monday
Day off Rest day B
Workout
description Today train your mind. Memorize the firstnames of the last five British Prime Ministers, recall them at lunch. Do math in your head walking from your car into work: how many seconds would it take to drive 90 miles, at 60 miles per hour? At lunch memorize the serial number of a one dollar bill, recall it at dinner.
Tuesday
Planned
duration 40 minutes Workout
description As above.
Cross-train Dynamic warm-up 1
Planned
duration 10 minutes Workout
description As above.
Cross-train Bourbon on the rocks
Planned
duration 60 minutes Workout
description As above.
Wednesday
Day off Rest day A
Workout
description Active rest day, as above.
Thursday
Planned
duration 10 minutes Workout
description Skip, high knee jog, skip side to side, skip frontto back
Cross-train Diamonds are forever!
Planned
duration 20 minutes Workout
description As above, without the run.
Friday
Day off Rest day B
Workout description
Train your mind. Memorize the nutrition label of your favorite breakfast food, recall it at lunch. Do math in your head walking from your car into work: how long would it take to walk or jog to your favorite vacation spot? At lunch memorize the bar code of a product of your choosing, recall it at dinner.
Saturday
Planned
duration 10 minutes Workout
description As above
Cross-train Medusa’s challenge
Planned
duration 60 minutes Workout
description As above, without the run at the end.
Sunday
Run Unbreakable hill climbs
Planned
duration 45 minutes Workout
description As above
Race Day Minus 4 Weeks
Monday
Day off Rest day A
Workout
Tuesday
Cross-train Bingham (more)
Planned
duration 50 minutes Workout
description Warm up for 10 minutes with an easy jog.Then a 40-minute trail run, every 10 minutes find a rock or log and lift it for 10 reps each of arm curls, shoulder presses, and squats. Add 5 reps each time so that the last set is 25 reps each.
Cross-train Cheaper than Healthcare
Planned
duration 50 minutes Workout
description Warm up jump rope for 15 minutes.Do one minute of each: Mountain climbers
Spiderman push-up Plank with
Inverted pull-ups Medicine ball sit-ups Squat jumps
Recover for 3 minutes Repeat for 3 sets
Wednesday
Planned
duration 30 minutes Workout
description As above
Cross-train Dynamic warm-up 1
Planned
duration 10 minutes Workout
description As above
Cross-train Dreamweaver with jog
Planned
duration 50 minutes Workout
description As above
Thursday
Day off Rest day B
Workout
description Train your mind. Memorize the first 10 in-gredients of your favorite breakfast food, recall it at lunch. Do math in your head walking from your car into work: sum the days of the month. At lunch memorize the ISBNs of three books, recall them at dinner.
Friday
Cross-train Kuato with bike
Planned
duration 60 minutes Workout
description As above
Cross-train Warm-up jump rope
Planned
duration 10 minutes Workout
description Skip, high knee jog, skip side to side, skip frontto back
Saturday
Cross-train Tamma Jamma 1
Planned
duration 60 minutes Workout
description As above
Sunday
Planned
duration 60 minutes Workout
description As above
Race Day Minus 3 Weeks
Monday
Day off Rest day A
Workout
description Active rest day, as above.
Tuesday
Cross-train Dynamic warm-up 1
Planned
duration 10 minutes Workout
description As above
Strength Unbreakable strength plus run
Planned
duration 50 minutes Workout
Wednesday
Cross-train Warm-up jump rope
Planned
duration 10 minutes Workout
description Skip, high knee jog, skip side to side, skip frontto back
Strength Arnold
Planned
duration 60 minutes Workout
description As above
Run Hill sprints
Planned
duration 30 minutes Workout
description As above
Thursday
Day off Rest day B
Workout description
Train your mind. Memorize the first 10 finish- ers at the Badwater Ultramarathon this year, recall them at lunch. Do math in your head walking from your car into work: divide your
odometer reading by your waist size. At lunch memorize 8 college basketball scores, recall them at dinner.
Friday
Cross-train Dynamic warm-up 1
Planned duration 10 minutes Workout description As above Cross-train Desena Planned duration 60 minutes Workout
description As above, but repeat 3 times.
Saturday
Bike Spartan Bike
Planned
duration 40 minutes Workout
Cross-train Delicious
Planned
duration 60 minutes Workout
description So good you will want more!This is done entirely on trails: Run 2 miles to warm up 25 push-ups
25 squats
20 mountain climbers
Run ½ mile at high intensity, but pace yourself so you don’t have to walk
10 squat jumps 50-yard lunge walk 10 lunge jumps 20 flutter kicks 10 side-to-side hops
Run 1 mile at high intensity, but pace your- self so you don’t have to walk
25 push-ups 25 squats
20 mountain climbers
Run ½ mile at high intensity, but pace yourself so you don’t have to walk
10 squat jumps 50-yard lunge walk 10 lunge jumps 20 flutter kicks 10 side-to-side hops Run 1 mile to cool down.
Sunday
Cross-train Cheesy fries
Planned
duration 90 minutes Workout
description As above
Race Day Minus 2 Weeks
Monday
Day off Rest day B
Workout
description Train your mind. Memorize the first para-graph of Vince Lombardi’s What does it take to be number one?, recall it at lunch. Memor- ize the second paragraph at lunch, recall it at dinner. Tuesday Cross-train Desena 2 Planned duration 50 minutes Workout
description Do this outside no matter the conditions(hopefully it is cold and rainy). Jump rope for 10 minutes
Repeat 5 sets: 15 walking lunges 15 push-ups
15 stone deadlifts (use your legs) 10 yards belly crawl
10 stone squat chest pass
Bike Spartan bike sprints
Planned
duration 55 minutes Workout
description
Warm up for 10 minutes at 60% of Maximal Heart Rate (MHR). Ride 20 minutes at 70% MHR
Every other minute sprint as hard as possible for 10 seconds
Cool down 15 minutes easy
Wednesday
Cross-train Medusa’s challenge
Planned
duration 60 minutes Workout
description As above, without the run at the end.
Cross-train Tamma Jamma 2
Planned
duration 60 minutes Workout
description As above, this time 4-mile loop, with 15burpees at every trail intersection, or every 15 minutes, whichever is more frequent.
Friday
Cross-train Warm-up jump rope
Planned
duration 10 minutes Workout
description Skip, high knee jog, skip side to side, skip frontto back
Cross-train Diamonds are forever! 2
Planned
duration 50 minutes Workout
description
As above, three sets per exercise; rest 30 seconds between sets.
Saturday
Planned
duration 30 minutes Workout
description Warm up well. Then run at 70% MHR on amostly-flat course.
Sunday
Cross-train Cheaper than Healthcare
Planned
duration 50 minutes Workout
description Warm up jump rope for 15 minutes.Do one minute of each: Mountain climbers
Spiderman push-up Plank with
Inverted pull-ups Medicine ball sit-ups Squat jumps
Recover for 3 minutes Repeat for 3 sets
Race Day Minus 1 Week