Spartan SGX-StairMaster Training Guide-Stadion

12 WEEK
TRAINING PLAN
Follow this training and nutrition programme to help prepare you for your Stadion race.
Make sure you have recovery days too!
WEEK 1 DAY 1:
STRENGTH
DAY 2:
WORK CAPACITY
DAY 3:
ATHLETICISM
DAY 4:
ENDURANCE
NUTRITION • 5 Minute StairMaster Warm Up
• Hold each movement for 30
• 5 Minute StairMaster Warm Up • 5 Minute StairMaster Warm Up • Sprint A StairMaster Program
(flat course)
START EACH DAY WITH A GLASS OF • For 10 minutes, every minute on • Repeat 5 sets:
seconds, taking 10 seconds to the minute - do 2 Burpees. 5 Push ups
WATER - WITH A SQUEEZE OF FRESH transition between positions. 10 yard bear crawl
LEMON JUICE WHENEVER POSSIBLE. Repeat 5 sets: • 15 Minute StairMaster Workout 5 squats
Left - High Lunge 10 yard walking lunge
Right - High Lunge 30 seconds rest
High Push Up
Hollow Hold • 15 Minute StairMaster Workout
• 15 Minute StairMaster Workout
WEEK 2 DAY 1:
STRENGTH
• 5 Minute StairMaster Warm Up
DAY 2:
WORK CAPACITY
DAY 3:
ATHLETICISM
DAY 4:
ENDURANCE
• Sprint A StairMaster Program
NUTRITION • Hold each movement for 30 • For 10 minutes, every minute on • Repeat 7 sets:
(flat course)
IN ADDITION TO LAST WEEK’S seconds, taking 10 seconds to the minute - do 4 Burpees. 5 Push ups
NUTRITION TASK - REMOVE SUGAR, transition between positions. 10 yard bear crawl
CANDY & SWEETS FROM YOUR DIET Repeat 7 sets: • 15 Minute StairMaster Workout 5 squats
MONDAY THROUGH FRIDAY. Right - High Lunge 30 seconds rest
High Push Up
WEEK 3 DAY 1:
STRENGTH
DAY 2:
WORK CAPACITY
DAY 3:
ATHLETICISM
DAY 4:
ENDURANCE
• Sprint B StairMaster Program
NUTRITION • Hold each movement for 60 • For 10 minutes, every minute on • Repeat 7 sets:
(flat course)
IN ADDITION TO LAST WEEK’S seconds, taking 20 seconds to the minute - do 6 Burpees. 7 Push ups
NUTRITION TASK - ADD A “PALM-SIZED” transition between positions. 15 yard bear crawl
PORTION OF PROTEIN TO ATLEAST TWO Repeat 5 sets: • 15 Minute StairMaster Workout 7 squats
MEALS EVERY DAY. Right - High Lunge 30 seconds rest
High Push Up
©2019 Core Health & Fitness LLC. All rights reserved. Star Trac, the Star Trac logo and StairMaster are registered trademarks of Core Health & Fitness, LLC. Schwinn and Nautilus are registered trademarks of Nautilus Inc. used under license to Core Health & Fitness LLC.#16-00729
12 WEEK
TRAINING PLAN
WEEK 4 DAY 1:
STRENGTH
DAY 2:
WORK CAPACITY
DAY 3:
ATHLETICISM
DAY 4:
ENDURANCE
• 5 Minute StairMaster Warm Up • 5 Minute StairMaster Warm Up • Sprint B StairMaster Program
(flat course)
IN ADDITION TO LAST WEEK’S • For 10 minutes, every minute on • Repeat 7 sets:
seconds, taking 20 seconds to the minute - do 8 Burpees. 7 Push ups
NUTRITION TASK - EAT AT LEAST ONE transition between positions. 15 yard bear crawl
MORE FRUIT OR VEGETABLE THAN YOU Repeat 7 sets: • 15 Minute StairMaster Workout 7 squats
NORMALLY WOULD EACH DAY. Left - High Lunge 15 yard walking lunge
Right - High Lunge 30 seconds rest
High Push Up
WEEK 5 DAY 1:
STRENGTH
DAY 2:
WORK CAPACITY
DAY 3:
ATHLETICISM
DAY 4:
ENDURANCE
• Super A StairMaster Program
NUTRITION • Hold each movement for 60 • Perform 10-8-6-4-2 reps of each • Repeat 5 sets:
(flat course)
IN ADDITION TO LAST WEEK’S seconds (or 30 seconds per movement: 10 Assisted Pull ups
NUTRITION TASK - DRINK HALF YOUR side) Take 30 seconds to Burpees 20 yard walking lunge
transition between positions. Reverse Lunges 30 seconds Hollow hold
BODY WEIGHT IN OUNCES OF WATER
Repeat 5 sets: Body Rows
EACH DAY. Left - High Lunge Squats • Repeat 3 sets:
Right - High Lunge 5 Minutes StairMaster Workout
FOR EXAMPLE - IF YOU WEIGH 170
High Push Up • 15 Minute StairMaster Workout 20 yard Bear Crawl
POUNDS, DRINK 85 OUNCES OF WATER. Hollow Hold (5 Minutes with Sand Bag)
(Sub: Bear Crawl for 10 reps
after hold, 10 steps per side)
WEEK 6 DAY 1:
STRENGTH
DAY 2:
WORK CAPACITY
DAY 3:
ATHLETICISM
DAY 4:
ENDURANCE
• Super A StairMaster Program
NUTRITION • Hold each movement for 60 • Perform 10-9-8-7-6 reps of each • Repeat 7 sets:
(flat course)
IN ADDITION TO LAST WEEK’S seconds (or 30 seconds per side) movement: 10 Assisted Pull ups
NUTRITION TASK - REMOVE ALCOHOL then do 10 reps (or per side). Burpees 20 yard walking lunge
Take 30 seconds to transition Reverse Lunges 30 seconds Hollow hold
FROM YOUR DIET (EXCEPT 1-2 GLASSES between positions. Body Rows
OF WINE PER WEEK). Repeat 7 sets: Squats • Repeat 3 sets:
Left - High Lunge 5 Minutes StairMaster Workout
Right - High Lunge • 15 Minute StairMaster Workout 20 yard Bear Crawl
High Push Up with Sand Bag
Hollow Hold
12 WEEK
TRAINING PLAN
WEEK 7 DAY 1:
STRENGTH
DAY 2:
WORK CAPACITY
DAY 3:
ATHLETICISM
DAY 4:
ENDURANCE
NUTRITION
• 5 Minute StairMaster Warm Up • 15 Minute StairMaster Warm Up • 5 Minute StairMaster Warm Up • Super B StairMaster Program
(hilly course)
IN ADDITION TO LAST WEEK’S • Perform 10-8-6-4-2 reps of each • Repeat 5 sets:
seconds (or 30 seconds per side)
movement: 10 Assisted Pull ups
NUTRITION TASK - REPLACE REFINED then do 15 reps (or per side).
Burpees 30 yard walking lunge
FLOURS, PASTAS AND CEREALS WITH Take 20 seconds to transition
Reverse Lunges 2 x 30 seconds Hollow hold
between positions.
FRUITS AND VEGETABLES LIKE AVOCADO Body Rows (rest 10 seconds between reps)
Repeat 5 sets: Squats
AND SWEET POTATO AT LEAST ONCE A
Left - High Lunge • Repeat 3 sets:
WEEK. Right - High Lunge • 15 Minute StairMaster Workout 3 Minutes StairMaster Workout
High Push Up (10 Minutes with Sand Bag) 30 yard Bear Crawl
Hollow Hold
WEEK 8 DAY 1:
STRENGTH
DAY 2:
WORK CAPACITY
DAY 3:
ATHLETICISM
DAY 4:
ENDURANCE
• Super B StairMaster Program
NUTRITION • Hold each movement for 60
• Perform 10-9-8-7-6-5-4-3-2-1 reps • Repeat 7 sets:
(hilly course)
IN ADDITION TO LAST WEEK’S seconds (or 30 seconds per side)

of each movement: 10 Assisted Pull ups
then do 15 reps (or per side).
NUTRITION TASK - EAT TWO CUPS OF Burpees 30 yard walking lunge
Take 20 seconds to transition
GREENS PER WEEKEND DAY. Reverse Lunges 2 x 30 seconds Hollow hold
between positions.
Body Rows (rest 10 seconds between reps)
Repeat 7 sets: Squats
Left - High Lunge • Repeat 3 sets:
Right - High Lunge • 15 Minute StairMaster Workout 3 Minutes StairMaster Workout
High Push Up with Sand Bag 30 yard Bear Crawl
Hollow Hold
WEEK 9 DAY 1:
STRENGTH
DAY 2:
WORK CAPACITY
DAY 3:
ATHLETICISM
DAY 4:
ENDURANCE
• Beast A StairMaster Program
NUTRITION • Perform 5 sets: • For 15 Minutes - Alternating every • 10 Minute Rope Climb technique
(flat course)
IN ADDITION TO LAST WEEK’S 10 Sand Bag Cleans minute on the minute - Do 5 practice
NUTRITION TASK - DO 25 SQUATS (alternating shoulders) Burpees or 10 yard Sand Bag
10 Assisted Pull Ups Walking Lunge • Repeat 3 sets:
BEFORE AND AFTER EACH TIME YOU 20 Push Ups 30 Second “Dead Hang” from rope
HAVE SUGAR OR WINE. • 15 Minute StairMaster Workout 10 Burpees
• 30 Seconds ON / 30 Seconds OFF 60 seconds rest
Hollow Holds for 5 Minutes • Repeat 5 sets:
3 Minutes StairMaster Workout
• 15 Minute StairMaster Workout 30 yard Bucket (or Dumbbell) Carry
5 Burpees
12 WEEK
TRAINING PLAN
WEEK 10 DAY 1:
STRENGTH
DAY 2:
WORK CAPACITY
DAY 3:
ATHLETICISM
DAY 4:
ENDURANCE
• Perform 7 sets:
• For 20 Minutes - Alternating every
• 10 Minute Rope Climb technique
• Beast A StairMaster Program
(flat course)
NUTRITION TASK - EXPERIMENT WITH A (alternating shoulders) Burpees or 15 yard Sand Bag
POTENTIAL RACE DAY FUELING OPTION 30 Second “Active Hang” from rope
20 Push Ups
DURING YOUR ENDURANCE WORKOUT. • 15 Minute StairMaster Workout 10 Burpees
• 30 Seconds ON / 30 Seconds OFF with Sand Bag 60 seconds rest
5 Burpees
WEEK 11 DAY 1:
STRENGTH
DAY 2:
WORK CAPACITY
DAY 3:
ATHLETICISM
DAY 4:
ENDURANCE
• Beast B StairMaster Program
(hilly course)
NUTRITION TASK - EXPERIMENT WITH (alternating shoulders) Burpees or 15 yard Sand Bag
ANOTHER POTENTIAL RACE DAY 30 Push Ups 1 Rope Climb
FUELING OPTION DURING YOUR • 15 Minute StairMaster Workout 10 Burpees
• 30 Seconds ON / 30 Seconds OFF with Sand Bag 60 seconds rest
ENDURANCE WORKOUT.
10 Burpees
WEEK 12 DAY 1:
STRENGTH
DAY 2:
WORK CAPACITY
DAY 3:
ATHLETICISM
DAY 4:
ENDURANCE
• Run your Stadion Race and
continue your Spartan
Training!
PULL TOGETHER EVERYTHING THAT YOU 15 Sand Bag Cleans minute on the minute - Do 10 practice
HAVE LEARNED AND EAT LIKE A PRO. (alternating shoulders) Burpees or 15 yard Sand Bag
15 Assisted Pull Ups Walking Lunge
CELEBRATE ACHIEVING YOUR 30 Push Ups
IMPROVEMENT GOAL. • 30 Seconds ON / 30 Seconds OFF
Hollow Holds for 5 Minutes

Spartan SGX-StairMaster Training Guide-Stadion

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Spartan SGX-StairMaster Training Guide-Stadion

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12 WEEK

• 15 Minute StairMaster Workout

• 15 Minute StairMaster Workout

• 15 Minute StairMaster Workout

• 15 Minute StairMaster Workout

• 15 Minute StairMaster Workout

• 15 Minute StairMaster Workout

• 15 Minute StairMaster Workout

IN ADDITION TO LAST WEEK’S seconds (or 30 seconds per side)

• 15 Minute StairMaster Workout

• 15 Minute StairMaster Workout

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