Use This Workout to Train for a Spartan Race in the Gym | Train Like | Men's Health Muscle - video Dailymotion

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Use This Workout to Train for a Spartan Race in the Gym | Train Like | Men's Health Muscle

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00:00There's way too many people that have to say no to things later on in life in their 40s,

00:0750s, and 60s and beyond.

00:08It might be the ski trip or the hike to Grand Canyon with the kids that you would love to

00:12do and you find yourself saying no to that.

00:14So one of the key missions that we're on at Spartan is to help people stay always ready

00:20so they can say yes to the type of work they want to do, the type of fitness they want

00:23to do.

00:24That's just extremely, extremely important to us.

00:27My name is Jansen Culp.

00:28I'm the co-creator and senior director for Spartan DECA, and today we're going to show

00:32you how we train to get you prepared for a Spartan race.

00:45At Spartan, we're in the business of dealing with the world's most powerful drug, fitness,

00:49movement, exercise.

00:50The power of the start line, and as we like to say, you will know at the finish line.

00:56Anybody that's stepping up to a Spartan start line that's fit, it's going to meet you where

01:00you are right now.

01:01It's going to be a great test for you, but we also see tons of people that are walking

01:06up to maybe their very first start line and they might fail.

01:12When you find yourself out on course and you're walking up to an obstacle where you have to

01:15traverse through the obstacle, the reason why people fail those is they lack grip and

01:21pull strength endurance, especially later in the race.

01:23The reason for this training session today, I want to show you how we can develop that

01:28grip and pull strength and grip and pull strength endurance.

01:34Today we're going to be doing some assisted pull-ups and some assisted rows.

01:39Then the rep scheme will be 10 assisted pull-ups, 10 assisted rows.

01:44Just take about five seconds.

01:45We're going to shake out the grip.

01:47We're right back to the assisted pull-ups for nine reps, assisted rows for nine, and

01:51then we keep going down, descending ladder, eight, seven, six, five.

01:55For these, you can drape a section of rope or a towel over a bar.

01:59For some people, you're going to be able to reach up nice and high and do the full pull-ups.

02:04For people that maybe lack the ability to do full pull-ups, you can just sneak those

02:08hands down a little bit to where we're working in more lower body strength training to help

02:12pop that body up off the ground.

02:14Then over time, you can slowly work those hands up to where you're getting a full crushed

02:20grip pull-up.

02:27As the co-creator and senior director for Spartan DECA, it's our indoor Spartan race

02:31that takes place inside almost 400 gyms across the country and the world.

02:37We've been able to develop DECA into a globally recognized sport designed for all levels.

02:41I find myself doing a lot of just good old basic functional fitness inside the gym, clients

02:46that I coach.

02:48I think one of the key reasons that the people have fallen in love with Spartan race is a

02:53lot of us competed in sports growing up.

02:56At a certain point in time, the sports went away.

03:00For a competitive person like myself to be able to step up to that start line and compete,

03:06but also have this fun race where I could invite friends, family members, co-workers

03:11and neighbors, put my coaching hat on and drag them out, and they catch that bug.

03:20So after our assisted pull-ups, we're going to go into an assisted row.

03:24With the pull-ups, we're working the lats a little more, and with the rows, we're going

03:27to get into the rhomboids a little bit.

03:31I've been racing Spartan races for 12, 13 years.

03:37I met our wild, crazy CEO, Joe DeSena, on the side of his mountain in Pittsville, Vermont

03:43in 2013.

03:44About 30 hours into a 72-hour Spartan death race, we found ourselves talking business,

03:49and we've been working together ever since.

03:51So I get asked the question all the time, why have 15 million people done a Spartan

03:57race?

03:58And I've narrowed it down to this very key reason.

04:01At one point in time in our life, we splashed in our last mud puddle.

04:06It was raining outside, and we jumped in the mud puddle, and we woke up the next day, and

04:09we never did it again.

04:11My first Spartan race, I was 40 years old, and I went back to my childhood.

04:16I'm splashing in the mud.

04:17I'm conquering obstacles on the side of a mountain, and it took me back to my childhood,

04:23and that's been wonderful for me.

04:24And I know that's a huge reason why so many people love Spartan racing.

04:34The second piece of this workout, we're going to focus on farmer's carry followed up by

04:39two assisted pull-ups.

04:46And the farmer's carry, you can almost cheat the grip and pull strength training with farmer's

04:51carry because if we're just doing farmer's carry hold, you know, when we're working pull-ups

04:55and rows, we're really putting the back muscles into fatigue phase where they need to have

05:01recovery.

05:02With farmer's carry, you can sneak in a few more days of farmer's walking or just farmer's

05:07hold just to work the forearms and the grip strength.

05:19There's so many people out there that have a gym membership or doing some type of training.

05:23Maybe at home, when you look at the physical makeup of a Spartan race, you get out on a

05:29course, you run or you walk to an obstacle.

05:33You may be carrying something, you may be crawling around, you may be climbing over

05:36something, you may be traversing something, almost like a ninja type obstacle, all these

05:41fun functional movements, and then you just rinse and repeat over and over and over again.

05:46People will find themselves with a good training program, failing fewer obstacles, maybe running

05:51their very first clean race, we like to call it, no obstacle failure, and the time to completion

05:57over the various distances starts to improve as well.

06:08So we've just knocked out a couple great training sessions to work the grip and pull strength,

06:12the grip and pull strength endurance, a little bit of lower body and core work as well.

06:17If you're thinking about doing your very first Spartan race, or maybe you've done a couple

06:22and you're training to get better, or maybe you're a seasoned veteran, finding a coach,

06:27training consistently, doing everything you can do to take care of what I call your beautiful

06:32machine so you can stay always ready to enjoy this beautiful rock of ours called planet

06:36earth.

06:37So get out there, enjoy a course with us, soon, much love.

Use This Workout to Train for a Spartan Race in the Gym | Train Like | Men's Health Muscle

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