Spartan hills are like nothing else. Training for spartan race hills take a specific formula. I read a lot of people giving advice to run and run a lot to prepare for Spartans. This strategy only works for Sprint events where it is relatively flat. It doesn't prepare you for the Super or Beast events where there are hills lots of hills. In fact, there are not a lot of opportunities to run.
I changed my strategy.
I used to have terrible calf cramps or other leg muscle cramps while doing Spartans. I tried everything from vegan diet to electrolyte loading. Nothing helped. I realized I had to strengthen my legs and prepare my body to work on little to no nutrition. I also increased the nutrition I took on the trail which I will go over in another post.
Here is my formula for success.
Strength training for calves, quads, glutes, and hamstrings with heavy weights.
I am up to 200lbs on calf raises and squats.
Train like you are going uphill with a backpack.
I include walking lunges with 55lbs on my shoulders, power walking with a vest, and split squats with front foot raised and a barbell on my back.
Train fasted.
I get my body used to performing with little fuel by having some of my workouts done while fasted.
Train for performance with nothing left
I incorporated HIIT to simulate the stop and go running without rest.
You may run from hill to hill or challenge to challenge but then you have to stop and be able to perform a strength task. Yes walking up hill to me is more strength based than cardio because you use your muscles in a different way. I started to do HIIT but instead of a break for 45 seconds, do a low impact activity for 45 seconds. Do this for 30 minutes without rest.
I never thought I could do Trifecta weekends but including this in my training has made it possible. I only do multi race weekends now.
My favorite leg superset:
Barbell back squat
Barbell calf raise
Your calves are so strong. I like training them with the same weight as the back squat. This simulates walking up hills with the pancake or the bucket on your back. It take both balance and strength.
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Please leave a comment if you find this information useful or provide any feedback or let me know what else you would like to know about preparing for Spartans. I have been doing Spartans since 2018. I went from barely able to finish or completing very few of the obstacles to Trifecta weekends and completing every obstacle.
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