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Saturday, January 22, 2011

Spartan Sprint, here I come!

Hello all,

This past week I've begun my training for the Spartan Sprint, a race I'll be running with my friends on March 26th. My training plan is basically as follows:

Weightlifting (essentially Rippetoe's "Starting Strength" novice program)

3x per week, alternating between "Workout A" and "Workout B." Any substitutions to the original program (as pulled from this site) will be denoted in italics.

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Press (on Overhead Press Nautilus machine instead of free weights)
5x3 Power Cleans (replaced by 5x3 Shrugs and 2 sets of dips to failure)

 Running (from Cool Running's famous "Couch to 5k" plan) .

Also a 3x per week deal! Clever, eh?


Week Workout 1 Workout 2 Workout 3
1 Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
2 Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
3 Brisk five-minute warmup walk, then do two repetitions of the following:
  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three minutes)
Brisk five-minute warmup walk, then do two repetitions of the following:
  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three minutes)
Brisk five-minute warmup walk, then do two repetitions of the following:
  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three minutes)
4 Brisk five-minute warmup walk, then:
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
5 Brisk five-minute warmup walk, then:
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:
  • Jog 3/4 mile (or 8 minutes)
  • Walk 1/2 mile (or 5 minutes)
  • Jog 3/4 mile (or 8 minutes)
Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.
6 Brisk five-minute warmup walk, then:
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 3/4 mile (or 8 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:
  • Jog 1 mile (or 10 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1 mile (or 10 minutes)
Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking.
7 Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
8 Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
9 Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).


Download Couch-to-5K ®


All other physical activities will either be for fun, for experiment, or for gymnastics (1x per week, 2 hours). I believe this blended approach should give me some decent results in strength, cardiovascular endurance, and pure looks in about 2 months. The diet I'll be following is fairly simple - just avoiding soft drinks (which I already do) and highly processed foods (ie: junk food, a lot of carb-heavy foods) while using whole milk as a protein source outside of meats and normal dietary foods, and eating a varied diet. I'll also be taking one diet "cheat day" per week (normally Saturdays).


In order to track my results, I took measurements today in a few key areas:
R arm (at peak of bicep, unflexed): 30 cm
L arm (same): 28.5 cm
Waist (horizontal at navel): 82.5 cm
Hips/Ass (approx. at the base of... uh, you know): 87.5 cm
R leg (mid-thigh): 48 cm
L leg (same): 49 cm
R calf (about 8 cm beneath the knee joint): 36 cm
L calf (same): 36.5
Chest (horizontal at nipple-level): 86.5 cm
Shoulders (horizontal at armpit-level): 105.5 cm

I decided to take measurements in centimeters because it's more accurate when using lazy measuring technique (rounding to the nearest centimeter leaves a much smaller margin of error than rounding to the nearest inch). I performed all measurements by myself, being as careful as possible. I chose the spots I did because they reflect a blend between standard spots for measuring weight loss and for measuring muscle gain, which is what I'm trying to achieve. I know the calf measurement seems random, but that's more to satisfy my own curiosity about how that area will grow/shrink as a result of indirect strength training (squats, deadlifts) and running. Oh, and all of these were performed with joints in neutral or unflexed positions.

That's all for now, I'll be sure to post with any updates, changes, and results!

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