Spartan race preparation will get you ready for a fast paced muddy and challenging event. Remember it’s a race.

I’ve been fortunate enough to participate in many of these unique evens in covering all the races earning the trifecta. From the spartan sprint, super and beast all are catered to the same crowd and quite smartly linked together as a package to ultimately be called the ultimate spartan. For those keen let’s go over some items in getting that spartan race preparation going. As there are other versions to consider with a stadium version and an urban one. I’ll just focus on the classic trail and obstacle ones.

To properly prepare for these events one thing is clear. Firstly, this is a trail running event with some obstacles thrown in. Yes, it’s referred to as an obstacle course, however it starts with running. Be under no illusion as this is a race you need to have endurance and speed. Secondly, your body conditioning needs to get you through to the finish line with a good time. Lastly, it’s about making it to the end strong and unscathed.

Proper conditioning will mentally and physically prepare for some hard running and putting you through some challenging obstacles. Don’t take unnecessary chases. Have a solid spartan race preparation to follow. Avoid been the person who thought they could wing it and be all right on the day. Preparation is the key. Once you nail the race and beat your mates you have the right to be called spartan. Plus, a great way to establish who is superior when you compare time with friends who started in a different wave.

The spartan races are challenging, competitive and a lot of fun. Go on, do it.

Spartan preparation basics. Number one is running.

So how do I get ready for this event I hear you ask? Number one in my opinion is to have a plan of what you are going to do and stick to it. You need to know what lies ahead and not just turn up on the day and have a crack. You can even hire a trainer who has done it before and can get you to the start line ready to go. Fit, strong and prepared for what’s coming up.

Spartan like most obstacle event is predominantly running. That’s right, running and lots of it. Given any spartan race it easily takes up 80% of the effort required in getting across the line for that coveted event t-shirt, participant medal or a well-earned beverage. You need to be able to run on uneven terrain, across cow paddocks, up dry creeks, down slippery slopes and generally anything that the great Australian bush throws at you. This is the single component that usually gets to most of the participants. Not the burpees. Therefore, you need to be able to run and run well. You can’t avoid 7-20+klms of running.

The undulating nature of the course requires you to adapt to the terrain and if you are not familiar with trail running you will suffer. As I speak from personal experience. During one event I had a solid road running base of 40-50klm average a week in addition to my weight training. Unfortunately, my over excitement and lack of understanding of the course basically blew my running motor within the first 5klm and took me another 2 kilometres before I recovered. Lesson learned and took up more trail running. I managed respectable time. However, knew that I could have prepared better.

Go run some trails.

Our solution. We have now been running trails on a regular basis and have become familiar with this type of running and will now tackle the longer events. Having built up our trail running legs along with a bit more experience and focus. We now focus at keeping a consistent pace while negotiating the obstacles with minimum energy expenditure.

A solid 8klm+ run would be ideal as a minimum base to finish the short courses, however if you are keen and well planned a road run base of 10 klm plus with a few trial runs thrown in would just get you by. For longer distances based on availability add more trail running days and increase distance. If you are fortunate enough to be close to a trail, I suggest you tackle them often.

These are just suggestion to get you started. We are all different with various levels of skill and conditioning. Start off with the shorter event. Get you running legs and take it from there. Next time you might repeat the same distance faster or alternatively move onto the longer option. Just run.

A few obstacles you might encounter.

Here’s a few of the obstacles I encountered and the suggested required preparation, the 5 are only my own most memorable obstacles you will need to negotiate. Should you choose not to try or unfortunately fail. You will be penalised some burpees.

Deadlifting the 55kg Dead ball and walk. Pretty much self-explanatory, you get to the dead ball which is basically plastic ball filled with 55kg or 25 kgs. You pick it up and then carry it for distance. Then place it back to where you found it. Simple, not easy. This is where your deadlift strength and bottom position of the squat comes into play.

Heavy carry. Again, the weight of the equipment range is 10-25 kg’s. On my last Spartan event we had to carry the sandbag uphill to the top and return it back. On my second Spartan, we had to carry it downhill first and then back up. Still the same effect. Add running to this obstacle and you appreciate the work you put in. Learn how to shoulder a sandbag, work on shoulder stability and work your core.

Wall climb. With a height of 174 cm, a bodyweight of 79kg and older. I just didn’t have the get up and go to get my hand over the 2m+ wall from a run up. Solution, quickly find a new buddy and ask for help. Remember don’t forget to offer a hand in helping them. Once the obstacle is complete, keep on going. The wall climbs basically required pulling strength and a bit of flexibility work to get the leg over. If you are no longer a spring chicken tread carefully as these causes groin injuries in getting the leg over the wall. Work on of hip & inner thigh flexibility and strength.

Traversing the rope / rope climb.

Once you get accustomed to handling your bodyweight in the rope climb it stands to reason why you wouldn’t want to traverse along the rope from one end to another again holding your bodyweight. It was a safe obstacle as the possible fall was only 9 feet landing on an oversized pillow. For some this one’s quite hard and humbling when you don’t know how to move.

The other rope option is the always troublesome rope climb. Never underestimate the power to pull yourself up. With an adequate level of pulling power and solid grip strength you still need the skill to set up for a rope climb. Find someone who can teach you. It makes all the difference. You will likely be running prior to tackling this obstacle so you will be tired, wet, have slippery hands. Above all, get to the top, ring the bell and make it legit.

Horizontal wall traverse. This one’s is my favourite, and my kids called It the ninja walk. It requires a great level of grip strength, great coordination, solid core strength. With an understanding of always having a 3-point contact you can certainly negotiate this one well. Should you be carrying a little more girth than others. It will keep you away from the wall, combined with poor coordination and never worked you grip strength. I suggest you work on dropping the weight and getting some bodyweight grip strength happening.

The little wooden block that you both stand and hold on to is about 5-10 inches long and about 1-1/2 inches wide. Again, watch out for slippery hands and shoes. Train with rope pull ups should help.   

Weight training & Conditioning.

This time around we have focused out attention to preparing the body for the assault as opposed to preparing for the obstacles on an individual basis. Why? It’s better to focus on preparing your own body in getting stronger, fitter and resilient to be able to withstand the challenge than simply focusing on one or two obstacles that will come up such as the dreaded rope climb and surprisingly difficult dead ball deadlift.

Spartan has a way of throwing in obstacles that challenge the strongest and fastest regardless of the specific training you do. Better to prepare the body. Get stronger, build you grip strength, core and be able to both carry and lift heavy objects. Therefore, do the work. You should be fine.

The focus on the major lifts was what we all trained with. Train the barbell shoulder press, bench press, squats, deadlifts & bent over rows. What more can you say when you have program that involves these old school and very effective exercises. Don’t forget your bodyweight exercises. Combined will get you strong and resilient.

The other tools used were kettlebells for conditioning, swings, cleans and renegade rows were a staple along with basic bodyweight movements involving the always reliable chin up/ pull up. Add crawling and handstand play. For variation we chucked in rope climbs and sandbag drills. The ability to “chuck a leg over the fence” will also be required. I find that most who don’t have flexibility with this movement find out the hard way. You have been warned.

The bottom line is to be consistent and train smart. As with most things related to fitness and obstacle course events the primary objective of the training should be to prepare the body to successfully complete the event unbroken.

Spartan race preparation. Putting it all together.

in summary, you need to have a plan that you implement and have the right mental application. I’ve mentioned this as I unfortunately see several individuals not complete the course due to their inability to have the will finish what they started. Experience should tell you the better you prepare for this or any other event the better it is on the day. If you turn up underdone you will make it harder than it needs to be and will most likely give up or worse, suffer an avoidable injury. So, take your spartan race preparation serious and work hard.

The common factor here is that sometimes people just turn up on the day and think because they’ll can run 5 klm around the block at home, do a spin class and bench press on Monday think that they will be right on the day. Spartan races are advertised as a race, and it doesn’t forgive lack of preparation. If you plan well and commit to your training, eat well and get enough rest, there is no reason for you to turn up unprepared, out of shape and put yourself through this event not quite 100%. It’s hard enough when ready so why disadvantage yourself before you get there.

Lastly, you have worked hard. Implement your strategy, Approach it with the right mental focus and give yourself the best opportunity and finish strong like a spartan.