bodybuilding.com how to seriesHow to Perform Mountain Climbers Presented By: Bodybuilding.com

A staple of many Spartan Races are the tremendous climbs up mountainous terrain that go on forever. This week we’ll be doing a different kind of mountain climbing. With the mountain climber exercise you will be putting a lot of muscles to work that are vital in conquering a Spartan Race. Our race directors love to find the steepest climbs for you to ascend and descend. These climbs will tax your legs and more specifically your quadriceps. The mountain climber is effective in primarily building your quads, one of the most utilized muscles in a race. What makes the mountain climber exercise so useful is it’s ability to also effectively work other muscles as well. You’ll feel it in your glutes, your abs, and calves. Perform these daily and incorporate them into your daily routine and the next time you find yourself climbing one of those mountainous courses such as the Wintergreen Super or the Vermont Beast with a smile. Keep training hard Spartan, and as always we’ll see you at the finish line. AROO!!!

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bodybuilding.com how to seriesHow to Perform Pistol Squats Presented By: Bodybuilding.com

Every week we have been challenging you to add new exercises to your workout regimen in an effort to develop obstacle immunity. This week we are taking things up a tick with the introduction of the pistol squat. The pistol squat is an advanced exercise that requires a solid base before attempting. Not only will the pistol squat work your quads and hamstring muscles but also all the stabilizers muscles they are connected to. When first beginning to incorporate this exercise into your training be sure to utilize a wall or pole for balance. As you advance and become stronger at this exercise you’ll be able to do so without any assistance. Once you are comfortable enough with the movement, incorporate an even bigger challenge by adding weight such as a kettlebell or a sandbag.

Start slow and work your way up. Remember it’s all about developing strength over time. This won’t come easy but as you dedicate yourself to pushing past your comfort zone you will become a stronger athlete capable over overcoming everything Spartan Race and life throw in your path. Adding the pistol squat to your repertoire will give you the leg strength and balance needed to conquer the log hop, 6′, 7′, and 8′ walls as well as the inverted walls and all those vertical cargo nets. Keep training hard, Spartan and we will see you at the finish line! Aroo!!!

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How to Perform Lunges Presented By: Bodybuilding.com

You should be used to performing lunges with all the ones you’ve been doing this month for the #Spartan30. Lunges are one of the most powerful leg exercises you can utilize on a daily basis, anytime, anywhere. The lunge exercise can be changed up quite a bit as you have seen throughout the month, from stationary, to walking lunges, to jumping lunges there are a lot of options out there to help you develop strong legs capable of climbing and descending the steepest of mountains. If you’re training for the World Championship in Vermont, take our word for it, start upping the amount of lunges you are performing. Being able to power hike up and down Mount Killington will be a lot easier if you develop the muscles required to conquer the 13+ miles of mountainous terrain. You’ve been warned.

bodybuilding.com, how to, spartan race, lunges, barbell lunge, walking lunge, Performing a barbell walking lunge will get you ready for those endless sandbags carries, it’ll prepare your legs for jumping over walls, and demolishing everything a Spartan Race will throw your way. Take the time to do lunges when you walk to the bathroom, or on your way to the dining hall for lunch. The more you train, the better prepared you will be. Remember keep pushing your limits. Develop obstacle immunity. Become unstoppable. Now go get after it Spartan. AROO!!!

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bodybuilding.com how to seriesHow to Perform a Squat Presented By: Bodybuilding.com

One of the ultimate exercises you can perform any time and anywhere in training towards Spartan Race domination is the squat. It’s the epitome of your go-to exercise for training your legs to conquer the relentless climbs that a Spartan Race of any distance will present before you. In a Spartan Race you have to run, it’s a key element of the race and squats can help develop the muscles necessary for all the running, hiking, climbing, and low crawling you’ll be doing as you make your way through one the Spartan Race courses. It doesn’t matter if it’s a Sprint, Super, or Beast. You’ll want to practice your squats. Even more so if you decide to take on a Hurricane Heat or an HH12HR, I have a feeling the leader of that loves dishing out squats.

bodybuilding.com, squats, squat, barbell squat, barbell squatsPerforming the squat will improve the strength in your glutes, but most importantly it will work your quadriceps. Incorporate squats into your routine and you’ll have the muscle composition to get over any 6’, 7’ or 8’ wall, climbing the steepest of hills will be a breeze, and taking on the downhill will feel all too good. If using a barbell is too much for you at first start without weight, you can even incorporate items other than a barbell such as a log, sandbag, or properly hold while still executing proper technique. Master the squat and finishing a Spartan Race burpee free will be that much closer to reality. Use the squat as the next exercise to add to your workout regimen and climb another rung on the ladder to obstacle immunity.

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bodybuilding.com how to seriesHow to Perform a Muscle Up Presented By: Bodybuilding.com

This week we are taking things to the next level. As an evolution to the strength you built from doing pull-ups and chin-ups for days on end the natural evolution is the muscle up. While this may be an advanced skill, it is obtainable. Remember just keep training. Now it may take some time to reach this level of ability but with consistency you’ll get there. The muscle up is an outstanding tool to add to your training collection. Muscle ups are the ultimate in upper body workouts. Execution of the muscle up from a dead hang will cover all your upper body muscle groups. Lats, chest, triceps, biceps, shoulders, and abdominals, the muscle up hits them all!

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Perfecting the muscle up will give you the strength you need to conquer the toughest of obstacles in a Spartan Race. Those 6′, 7′, and 8′ walls will seem like child’s play once you have start cranking out sets of muscle ups. Tire drags, Hercules hoist and the rope climb will all become your favorite obstacles, you’ll walk up to them with confidence and crush them. Take the time to train the muscle up and if at first you don’t succeed, try, try, try again. Keep working at it and you’ll get it. Make the muscle up a part of your routine and you’ll be that much closer to obstacle immunity. Train hard, train well and soon enough you’ll have yourself a burpee free race. Now get out there and work it out Spartan. AROO!!!

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How To Perform Push-ups Presented By: BodyBuilding.com

In an effort to become a Spartan, it is imperative to develop the strength and coordination required to conquer every obstacle a Spartan Race may erect to stop you in your tracks. This week we continue to develop our exercise repertoire with the chin-up exercise. Much like the pull-up, chin-ups will help you to develop upper body strength, primarily your back and bicep muscles. The difference between the pull-up and the chin-up is all in your grip. With the chin-up your palms will be facing you when you grab onto the bar.

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Working on developing your back muscles can help you to overcome many obstacles ranging from the wall climbs, the traverse wall, the bucket brigade, and even the tire drag. As you continue to expand your range of exercises you will become a stronger obstacle racer. Take what you learn each week and incorporate these exercises into your routine. Focus on properly executing the exercise, technique is far more important than how many reps you can crank out. Try to build your strength up and work to increase the amount of chin-ups you can execute with each set you perform. Remember the more you train the closer you will be to developing obstacle immunity. Keep adding these exercises to your regimen and soon enough you’ll be finishing a Spartan Race, burpee free. Now go forth and get your chin-up on Spartan! AROO!!!

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How To Perform Push-ups Presented By: BodyBuilding.com

In order to become a better obstacle racer we need to continually push ourselves and focus on building all the muscles in our bodies. Remember In Spartan Race, you are testing not only your ability to run through a course but to conquer all the obstacles as well. This week we are focusing on our chest muscles and our triceps as we start working on the push-up exercise. The stronger we become overall, the easier the obstacles you face in a race will be. Perfecting the push-up will allow you to execute those chest-to-ground burpees, flawlessly. Hopefully, in building your strength up you will eventually develop obstacle immunity and no longer need to do burpees. To do that let’s take a look at what it takes to execute a proper push-up exercise.

push-up, push up, push-ups, push ups, pushup, pushups Remember by building our strength we are setting ourselves up to be more successful at completing all the obstacles a Spartan Race will throw your way, whether it be a 6′,7′, or 8′ foot wall, the Bucket Brigade, or even the rope climb. Working to develop an overall fitness plan is the first step to obstacle immunity. By incorporating push-ups into the training mix you will begin to develop your chest and triceps even further bringing you one step closer to a burpee free race. Now drop down and give me 30 clean push-ups and get after it Spartan! AROO!!!

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bodybuilding.com how to seriesHow To Perform Dips Presented By: BodyBuilding.com 

Obstacle Race training requires more than just running ability. It requires a well balanced amount of upper body strength as well. Continuing to build up our repertoire of exercises that can be used in building the muscles necessary to complete obstacles, today we will learn the proper form for dips. By working on a variety of exercises we become stronger, and as we become stronger a majority of the obstacles will inherently become easier. Having trouble pushing yourself up and over the wall climbs? Do your arms get tired while crawling through the barbed wire? Performing dips is a fantastic way to develop your tricep muscles and help you to conquer these obstacles.

Bodybuilding.com How to Perform Dips Spartan Race

Whichever obstacle it is that gets the best of you, know that by working on building the strength to complete them is half the battle. The other half is practice. Incorporate dips into your everyday training and soon enough you’ll develop what we like to call “obstacle immunity.” Once you develop “obstacle immunity” any obstacle you face whether it be in a Spartan Race or in your everyday life, will become easier. Things will begin to just work and you’ll no longer fear the unknown. It’s not that they’ll just become easier, it’s more that you’ll become better at handling them. Work hard enough and you just might earn yourself a burpee free race. So get to work, do some dips, and we’ll see you at the finish line. Get after it Spartan! AROO!!!

 

 

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bodybuilding.com how to seriesHow-To Perform a Pull-Up Presented By: BodyBuilding.com

When training for the many obstacles that present themselves at a Spartan Race there are a myriad of exercises that can help you to overcome them. Today we will be looking at the Pull-Up, a commonly difficult exercise that proves extraordinarily crucial in developing obstacle immunity. Working at building the proper muscles for each obstacle will help you in achieving a burpee free race! If you find it difficult to climb over the six, seven, or eight foot falls, or perhaps the Hercules Hoist is just too darn heavy to hoist to the top, it’s time to start doing more pull-ups.

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The pull-up exercise will help you to develop your back and arm muscles, specifically your latissimus dorsi, biceps and shoulder muscles. These muscles in turn will help you to conquer not only the wall climbs and the Hercules Hoist, but also the monkey bars, the traverse wall, the rope climb, the tire drag, the sandbag, Atlas, and bucket carries, as well as the slippery wall. As you can tell the pull-up and the muscles it focuses on strengthening are essential in conquering most of the obstacles at a Spartan Race.

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The pull-up is just one of many exercises that will lead you to obstacle immunity. Get to work and incorporate pull-ups into your workout regimen. If you have trouble doing one, start off doing them assisted and work up from there. Your goal should be to continuously improve. Remember, always stay hungry and strive to do more in each set. Now get after it Spartan! AROO!! Click here to view video tutorial.

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