The hills in Spartan challenges are especially difficult. The hills often include steep elevation change. Some I have scrambled up using my hands because they are so vertical. If this isn't difficult enough there are many hills so many hills.
Even with all these challenges, I don't hike or trail run to prepare for these hills. Time is one factor that contributes. I can't spend hours on the weekend hiking. Another reason is condition. I can't find trails to replicate the Spartan hills because a lot of the most challenging hills at Spartan are not trails. The hills in Spartan often go off the path and into the wild.
In order to maximize my time I focus on building strength in all of my major leg muscles. I also incorporate core strengthening core exercises. I train my core like I train my back or any other muscle group. I use resistance training on my core.
Strength Training Spartan Hills
Over the years, I have dialed in my training and focusing on lifting heavy weights like pushing 205lbs on a barbell squat. Or training stability in my calves with barbell calf raises with 205lbs. I recently started adding more quad and glute exercises. On my last race, I was able to get to the top of the hill and keep going. I didn't have to stop. My leg cramps have reduced as well.
Download my current strength training routine to get prepared for Spartan hills.
Quad and Glute workout
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