Week 1: NorCalSpartanTraining

As I write this I am already wrapping up Week 2 of my training thus far preparing for the 2017 Spartan Race and OCR season (got a damn nasty cold that is making me take a few days off from training).  Right now this past few weeks I have been wrapping up what my friends Elijah and Phil of the Obstacle Order Podcast would call “Bulking Season.”

photo-nov-12-10-56-15-am

Right now when it comes to my running regime I have been focusing on building my aerobic base (fat burning zone).  Aerobic base just means slowly building up a tolerance to running mileage at a manageable pace (most would consider this being able to hold a conversation while running, which folks that train with me often can’t get me to shut up!! You can’t help it when you got a lot to say…).  By doing this over the next month or so it will allow me then to focus on more interval, longer tempo, and anaerobic (glucose burning zone) style running workouts (Fartleks, Track Workouts, Race Pace mileage, etc.).

Outside of running I am wrapping up my heavy lifting from the current 8 Week cycle we have been doing in our Intermediate Classes at NorCal Strength and Conditioning.  We have been following a Wendler style progression for Back Squats (maxed at week 7, last week).  Deadlifts and Bench Press we followed a more Linear style approach (maxed at week 8, this week).  We also have been working on our Clean and Jerk (I love cleans, they are a great way to work speed and maximal power output).

Here is what my training looked like last week:

Monday 1/23:

  • Intermediate Class
    • Strength:
      • 4×1 Deadlift @95% of 1RM = 405# for first 3 rounds and then failed attempt at 425#
      • 3×5 Cat/Cows (these always make me feel sexy, especially if I am wearing lululemon…)
    • Secondary:
      • 4×1 Bench Press @95% of 1RM = 225# for first 3 rounds and last round was 245#
      • 3×5 Speed Skater Squats (can’t do pistols do to poor ankle flexion, but working on my mobility here), 5 L/ 5 R
      • 3×6 Jefferson Curls @45# (these are one of my favorite movements for stretching and strengthening the hamstrings and low back)
    • Conditioning (3 Rounds, descending ladder style):
      • 12/10/8 Ring Dips
      • 1 Liner
      • 6/5/4 Barbell Clean (155#)
      • 1 Liner
        • 12 Ring Dips, 1 Liner, 6 Cleans, 1 Liner, 10 Ring Dips, 1 Liner, 5 Cleans, 1 Liner, etc.  *I didn’t focus on time for this workout, just moved at a quick tempo that I could maintain without stopping to rest*

Tuesday 1/24:

  • 40+ Min Run at Bidwell 1 Mile Park
    • Ran 5.3 miles in 41:00 (7:37 avg/mile pace) *goal was just to go out and run for 40 mins, just working on aerobic base, terrain was flat so the pace was maintainable*
  • Spartan/OCR Specific Workout
    • Strength:
      • 3x150m Bucket Carry @70# *goal was not to put the bucket down on each carry*
      • 3×5 Wtd Pull Ups @50# Vest (+ warm up set of 5 unweighted pull ups)
    • Conditioning (3 Rounds with 2 min Rest between rounds):
      • 20 Burpees + Max Static Hang
        • Rd 1 = :41 for Burpees and 1:05 for Static Hang
        • Rd 2 = :39 for Burpees and 1:01 for Static Hang
        • Rd 3 = :40 for Burpees and :31 for Static Hang (grip was shot…)

5-mile-park-in-chico-ca

Wednesday 1/25:

  • 45+ Min Run at 5 Mile Park
    • Ran 5.5 miles in 49:13 (8:48 avg/mile pace) *goals was just to go out and run for 45 mins, just working aerobic base, terrain had mix of small hills and some muddy areas*
  • Intermediate Class
    • Strength:
      • 5/3/1+(max reps) Back Squat- 5@205#, 3@225#, 4@245# (max set, it was tough!)
      • 3×10 Single Leg Glute Bridges (10 L/ 10 R)
    • Secondary:
      • 4/2/2/1+(max reps) Overhead Barbell Press- 2@115#, 2@135#, 2@135#, 1@145# (failed 2nd rep attempt)
      • 3×3 Swimmers
      • 3×30 Hollow Rocks
    • Conditioning (3 Rounds):
      • 200m Row Sprint
      • 20 KB Swings @70#
      • 15 Air Squats
      • 5 Muscle Ups (sub in pull ups or a vertical pulling exercise for your progression if you choose to do this workout)
        • *I didn’t focus on time for this workout, just moved at a quick tempo that I could maintain without stopping to rest*

Thursday 1/26:

  • Recovery Day, worked Mobility Drills/Exercises

Friday 1/27:

  • Intermediate Class
    • Oly:
    • Strength/Secondary:
      • 3×10 Barbell Hip Thrust @275# (favorite glute movement by far, works great!)
      • 3×10 Wtd Sit Ups @55# (used a dumbbell)
      • 3×30 sec RDLs (30 sec L/ 30 sec R, great for balance and lengthening out the hamstrings)
    • Conditioning (3 Rounds, must complete 3 burpees after each movement)
      • 15 Box Jumps (30″ box)
      • 10 V-Ups
      • 8 Barbell Muscle Cleans (115#)
      • 6 Barbell Push Press (115#)
        • *I didn’t focus on time for this workout, just moved at a quick tempo that I could maintain without stopping to rest*

Saturday 1/28:

  • 60+ Min Run at 5 Mile Park
    • Ran 7.2 miles in 60:39 (8:23 avg/mile pace) *goals was just to go out and run for 60 mins, just working aerobic base, terrain had mix of small hills and some muddy areas*

photo-jan-29-1-45-44-pm

Sunday 1/29:

  • 70+ Min Run at 5 Mile Park
    • Ran 8.5 miles in 76:33 (8:57 avg/mile pace) *goals was just to go out and run for 70 mins, just working aerobic base, terrain had mix of small hills and some muddy areas*

Looking to learn more about Obstacle Course Racing and hate reading to gain information (if you made it this far, chances are you like to read…)? Check out The Obstacle Order Podcast!  They have 102 episodes of great content on OCR and Spartan Racing.

Live in the Northern California Area and need a place to train OCR and Spartan?  NorCal Strength and Conditioning has two locations, Chico and Marysville.  Email me at matt@norcalsc.com for more details and information!

For more things Spartan, OCR, etc. make sure to “Like” Us on Facebook and “Subscribe” to the blog so you don’t miss anything (on the right side bar menu)!

Stay tuned next week for Week 2 of Programming here at NorCalSpartan.com!  Till then, make sure to Get Your Fitness On!

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