 |
| The line in the sand has been drawn. |
Time to dust off the gear and get serious about race preparations once again.
With just over a month to the Spartan race, Team Live Badass got together for a little spartan inspired race training.
We started out doing the Spring Pentathlon, as a training precursor. This consists of a quick 1/4 mile warm-up run, followed by 2 minutes of push-ups, 2 minutes of sit-ups, a few broad jumps, a sit and reach stretch and a one mile run to finish it off.
After the Pentathlon, we were ready to get to some Spartan type training, so it was over to the playground for some rope climbing and grenade throwing.
First up was the rope climb. Dave brought a thick rope and we practiced with some fast rope technique. We weren't able to hang it very high, but it still gave a good feel for a couple moves up the rope.
It was surprisingly easy with proper technique. This obstacle gave me trouble at the last Spartan Sprint, but there I was using the grade school style climb.
It will be interesting to see how well fast roping works with the knots and mud at the race, though.
Then we decided to work on the grenade toss. Another obstacle that cost me 30 burpees last year.
We played around with a few variations, but the best seemed to be doing 5 burpees, throwing the grenade, if you miss you have to sprint to the grenade and back to the line and try again.
If you make it, no penalty, if you miss after 3 throws: 5 more burpees. We tried to keep moving and to throw when fatigued and/or out of breath for maximum stress.
When we had it down, we were running relays with very little rest in-between attempts.
We didn't have a spare 55 gallon drum around to use for a target, so we settled on a 5 gallon bucket. This, of course, made the throws significantly harder, but all the better for training. An underhand toss seemed to produce the most reliable results. Although Dave remarked we will look like girls doing the granny throw on the course. :)
With just over a month to the Spartan race, Team Live Badass got together for a little spartan inspired race training.
We started out doing the Spring Pentathlon, as a training precursor. This consists of a quick 1/4 mile warm-up run, followed by 2 minutes of push-ups, 2 minutes of sit-ups, a few broad jumps, a sit and reach stretch and a one mile run to finish it off.
After the Pentathlon, we were ready to get to some Spartan type training, so it was over to the playground for some rope climbing and grenade throwing.
 |
| The rope |
 |
| Fast rope technique |
First up was the rope climb. Dave brought a thick rope and we practiced with some fast rope technique. We weren't able to hang it very high, but it still gave a good feel for a couple moves up the rope.
It was surprisingly easy with proper technique. This obstacle gave me trouble at the last Spartan Sprint, but there I was using the grade school style climb.
It will be interesting to see how well fast roping works with the knots and mud at the race, though.
 |
| Regulation size hand grenade |
 |
| Mid burpee |
Then we decided to work on the grenade toss. Another obstacle that cost me 30 burpees last year.
We played around with a few variations, but the best seemed to be doing 5 burpees, throwing the grenade, if you miss you have to sprint to the grenade and back to the line and try again.
If you make it, no penalty, if you miss after 3 throws: 5 more burpees. We tried to keep moving and to throw when fatigued and/or out of breath for maximum stress.
When we had it down, we were running relays with very little rest in-between attempts.
 |
| Dave throwing like a boss. |
We didn't have a spare 55 gallon drum around to use for a target, so we settled on a 5 gallon bucket. This, of course, made the throws significantly harder, but all the better for training. An underhand toss seemed to produce the most reliable results. Although Dave remarked we will look like girls doing the granny throw on the course. :)
On the way back to the car we did some interval running using the Zombie, Run! app on my Android.
It was interesting, and made for some good sprints to avoid the hordes.
Not satisfied quite yet, we tossed around the "marathon" medicine ball (a homemade ball by Dave that just happens to weigh in at 26.2 pounds), did some high box jumps and practiced our terrible parkour technique on some wall climbs.
A very productive start to this years race training. We were out and about for nearly 3 hours and I was smoked when I got home.
No comments:
Post a Comment