8/15/16

The Moment I Felt Like A Cowboy



I decided 2 months ago to pay for the suffering and challenge of what only a Spartan race can give you. I had previously completed a Spartan sprint around the Austin area 2 summers ago and I felt very unprepared. I was exhausted, sore for days, and disappointed in my lack of physical strength. I was encouraged by the people and volunteers willing to help me, the mental toughness I possessed to complete the whole race, and the fact that I had indeed gotten some stronger, even if it wasn’t enough. I swore I would give myself a break and wouldn’t try again until I felt I was ready. To be honest with you, it was fun but I was embarrassed. I was nowhere near where I wanted to be and had a hard time loving the process of where I was, even though I had gotten significantly better. I also did this race a year after doing a local mud run where I felt like I had over trained. I ran too much and could do all the obstacles and felt great about it. When I turned around a year later to train for the Spartan sprint, I felt unmotivated and got tired early in the program. The programming was great but it was long and I ran a lot less than the local mud run and I felt like if I could do the local one so easy the Spartan race would be equally as easy. I was wrong.



Long introduction short, I knew if I was going to try again I needed to be 100% invested. Drew programmed wonderfully for me and we both learned from our mistakes. (Note: Drew’s initial programming wasn’t a mistake but at the time it was too much for me.) I got an email from Spartan about the Spartan sprint that was to soon be held at the Cowboy’s Stadium in Dallas. Yup, the freaking AT&T stadium. This was a tour and a race all in one, but more importantly, my redemption. So, after much prayer, contemplation, and discussion with Drew, I took the plunge and signed up. Drew made me six weeks of programming and I will go ahead and break down real briefly what that looked like:

Day 1 (Monday): warm up (lunge w/ warrior transition, SL cross overs, leg kicks all by 10. Band front raise, lat raise, press, and face pull by 20, pistol rolls, triple jump, squat jump, pigeon and ankle pull and ham stretch 15 sec.), autonomy circuit (bear crawl, jump over bench, crawl backwards under bench, crawl under bench, lateral jump over bench, crab crawl, alternating RL/LR plank, SL hop over obstacle, army crawl, climb over catch and crawl under), skill circuit (handstand kick up, inverted row, handstand shoulder touch, banded strict pullup, handstand L hold), conditioning (Tabata style of burpee, double unders, roll squat, skier abs, zag hops), static flow (ham, wall, couch)

Day 2 (Tuesday): warm up (lunge w/ warrior transition, SL cross overs, leg kicks all by 10. Band front raise, lat raise, press, and face pull by 20, 45 lb KB swing by 10, 45 lb KB goblet squat by 20, hip circles by 20 each, pigeon and ankle pull and ham stretch 15 sec.),  power clean/clean EMOM, squat for reps and AMRAP, band mob (front hip, back hip, wall 2 min)

Day 3 (Wednesday): warm up (lunge w/ warrior transition, SL cross overs, leg kicks all by 10. Band front raise, lat raise, press, and face pull by 20, pigeon and ankle pull and ham stretch by 15 sec), sprint interval, distance, MASH (hips, ham, IT band 1 min each)

Day 4 (Thursday): warm up (lunge w/ warrior transition, SL cross overs, leg kicks all by 10. Band front raise, lat raise, press, and face pull by 20, pistol rolls, triple jump, squat jump, pigeon and ankle pull and ham stretch 15 sec.), skill circuit (handstand hold, kip pullups, pistol rolls, monkey bars, anything on playground, toes to bar, rock wall climb, rope climb), conditioning, static flow (SL ham, child pose, awkward frog 1 min)


Day 5 (Friday): warm up (lunge w/ warrior transition, SL cross overs, leg kicks all by 10. Band front raise, lat raise, press, and face pull by 20, 45 lb KB swing by 10, 45 lb KB goblet squat by 20, hip circles by 20 each, pigeon and ankle pull and ham stretch 15 sec.), power snatch/ snatch EMOM, condition (kb swing, heavy bag carry/squat jump/squat/lunge/bag to ground, KB SL arm press), MASH (1 min hip, ham, back, quad, chest, shoulders)

Day 6 (Saturday): warm up (lunge w/ warrior transition, SL cross overs, leg kicks all by 10. Band front raise, lat raise, press, and face pull by 20, pigeon and ankle pull and ham stretch by 15 sec), sprint interval, distance, MASH (hip, ham, IT band 1 min)

Day 7 (Sunday): 15-30 minute yoga flow

*With this programming, it lasted 6 weeks and went up in reps each week but never weight, until week 5 before I deloaded for week 6. The running was similar, reps went up and distance overall went up.



Honestly, for the stadium sprint, I felt pretty well prepared. The running was perfect due to the intervals and distance and the squats helped a ton because the stadium race is honestly just a lot of bleachers, stairs, ramps, etc. There was way more bleachers and stairs than I ever imagined and if I never have to see another one, I wouldn’t mind a bit. The obstacles were more physically demanding but were more split up in the running and to me that was more enjoyable. If you are wanting to do a stadium sprint, I would suggest doing one at a stadium where you are familiar with the team and environment. That was the coolest part to me was running under the stadium and through the tunnel where the cowboys ran out of. We rope climbed on the star and finished in the end zone. We did pushups and burpees in the locker room and saw every view of cowboy stadium imaginable, including what we looked like on the big screen. It was fun, it was enjoyable, and it was just hard enough that it was challenging, but not difficult enough that you hated yourself. Plus, if you don’t like to get dirty but just like to sweat and have fun, this race is definitely for you! All in all, another great race put on by Spartan. When it comes down to it, these races are all about you and your mindset and how you face each step and obstacle. Before, I didn’t take advantage of that. This time, I fel
t like a cowboy! Aroo!

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About Me

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BS, MS - exercise Physiology
EPC - Board Certified Exercise Physiologist

Published Thesis
The impact of three different forms of warm up on performance


The Effects of Glucose Supplementation on Barbell Velocity and Fatiguability in Weightlifting - A pilot study"

Graduate from Midwestern State University, founder of Endunamoo Barbell Club, and Endunamoo Strength and Conditioning. Working to help athletes physically reach their goals and achieve scholarships while spiritually pouring into as many people as possible on all platforms.