By: Ross Mackinnon
Here, at BCS we have our very own Spartan Race Alum. Ross has been a personal trainer for 17 years and began competing in obstacle course races eight years ago (holy smokes!).
This coming September will be his third year competing in the Spartan Citizen Bank Park race and he believes his personal experiences have helped him teach others the keys to success when it comes to race day. Ross’s Team has had the largest turnout for two solid years, and he has personally placed in the top 5% of competitors.
Needless to say, he’s a pro and you may want to take his advice when it comes to being in the know about all things Spartan…
1) Don’t be intimidated; this is a great first timers race. Teammates and fellow competitors will be there to cheer you on, help boost you over the walls, and encourage you towards a great finish.
2) Unlike some of the other obstacle races, there is no mud, cold water, or electrocution! Just fun: challenging jumps, monkey bars, spear throws, and farmer carries!
3) Expect the race to be challenging, but attainable with proper training. The average finishing time is about 75 to 90 minutes in duration so progressively train to compete for that amount of time.
4) The Spartan race involves everything from short runs to high-intensity short obstacles so be sure to train accordingly. String together circuits that challenge the entire body such as burpees, squat presses, and pull-ups.
5) Don’t neglect strength training! Building up strength in your core, legs, back, and shoulders will really help you get over, under, and through many of the obstacles. One strength training and two outdoor boot camp style training sessions per week are recommended.
6) You must build grip strength for climbing the ropes and crossing monkey bars, so make them a regular part of your weekly training program.
7) Plyometrics aka (jumping) is another major component so be sure to incorporate box jumps, bounding, and frog jumps into your training regimen, and be sure to gradually progress the number of jumps within a given workout over the course of the program.
8) Work the oh-so dreaded burpee regularly into your workouts (if you can’t complete an obstacle, you are expected to do a number of them instead!).
9) With increased activity come increased demands for the body to replenish its nutrient stores. Remember to recharge after a workout with a large salad (with protein) or protein smoothie.
10) 100% guarantee; you will feel like a million bucks crossing the finish line on the Citizens Bank park home plate!