Week 3: NorCal Spartan Training

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Last week I finally felt like I was getting back into the groove after missing 4 days of solid training…  I finally got over the cold, but still had some lingering congestion for a few more days, but was able to get some solid workouts in.  I waited till a little later in the week to start my running aerobic base workouts and went with some light biking and classes at NorCalSC Chico (week 1 of programming in classes).  In classes, we are deloading due to coming off max week (my bulking season).  Here is what last week looked like training wise:

Monday 2/6:

Tuesday 2/7:

  • 30 min on Stationary Bike- still felt like I wasn’t ready to get back on the trails and was still a little drained from Monday’s workout

Wednesday 2/8:

  • 45+ Min Run at Bidwell 1 Mile
    • Ran 5.4 miles in 46:22 (8:28 avg. mile pace)
      • *goal was just to go out and run for 45 mins just working aerobic base and working off the cold, terrain was a pavement path in the park*
  • Intermediate Class:

Thursday 2/9:

  • 35+ Min Run at Baroni Park Area
    • Ran 4.1 Miles in 37:00 (8:53 avg. mile pace)
      • *goal was just to go out and run for 45 mins, just working aerobic base, it was pouring rain, so only made it out for 37 mins and ran on pavement*

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Friday 2/10:

  • 60+ Min Run at Bidwell 1 Mile to Hooker Oak
    • Ran 7.1 Miles in 1:00:10 (8:24 avg. mile pace)
      • *goal was just to go out and run for 60 mins, just working aerobic base, terrain had mix of small hills and minor muddy areas*
  • Intermediate Class:

Saturday 2/11:

  • Took off to recover

Sunday 2/12:

  • Recovery Run- 4.5 miles at slow recovery tempo, didn’t time the run or track pace…wanted to focus on just moving and getting the legs some extra miles

Looking to learn more about Obstacle Course Racing and hate reading to gain information (if you made it this far, chances are you like to read…)? Check out The Obstacle Order Podcast!  They have 102 episodes of great content on OCR and Spartan Racing.

Live in the Northern California Area and need a place to train OCR and Spartan?  NorCal Strength and Conditioning has two locations, Chico and Marysville.  Email me at matt@norcalsc.com for more details and information!

For more things Spartan, OCR, etc. make sure to “Like” Us on Facebook and “Subscribe” to the blog so you don’t miss anything (on the right side bar menu)!

Stay tuned next week for Week 4 of Programming here at NorCalSpartan.com!  Till then, make sure to Get Your Fitness On!

Week 2: NorCalSpartanTraining

This past week of training started off really well.  Wrapped up a few maxes from my Bulking Season (Offseason training) and was able to get in a few long runs in for my aerobic base phase work.  I have only been able to get in about 8-10 weeks of solid weight training in since the Off Season for OCR is short.  But, I was really happy with the #gainz that were earned. I hit 245# on Bench Press, barely missing 255# (haven’t done consistent bench in a few years, old PR was around 300#, but that was in my early to mid-twenties…)!  I was almost back to my full strength with deadlifting.  I hit 425# Deadlift (first time being consistent with deadlifts since Spring of 2016, old PR is 445#).

My work schedule got shifted a little bit this past week as I moved my coaching schedule in Marysville from Thursday to Tuesday.  Thursday has been my off day due to traveling out of town, but now it will be shifting to Tuesday.  As I came in to Friday I came down with a nasty cold, so I was unable to train Friday, Saturday, and Sunday…ugghhh!  But, here is what I was able to hit last week:

Monday 1/30:

  • Intermediate Class
    • Strength:
      • Max Bench Press- worked up to 245# and missed 255#
    • Secondary:
    • Conditioning (3 Rounds):
      • 400m Run
      • 30 Wall Balls (20#)
      • 10 V-Ups
        • *I didn’t focus on time for this workout, just moved at a quick tempo that I could maintain*

Tuesday 1/31:

  • Off Day (switched from Thursday due to work in Marysville), Still worked Mobility and CARs

shoulder-mobility

Wednesday 2/1:

  • 50+ Min Run at Bidwell 5 Mile
    • Ran 6.2 miles in 55:16 (8:53 avg. mile pace)
      • *goal was just to go out and run for 50 mins, just working aerobic base, terrain had mix of small hills and some muddy areas*
  • Intermediate Class:

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Thursday 2/2:

  • 55+ Min Run at Bidwell 5 Mile
    • Ran 5.8 Miles in 59:28
      • *goal was just to go out and run for 55 mins, just working aerobic base, terrain had mix of small hills and major muddy areas, it would go from light rain to heavy rain*
  • OCR Specific Workout:
    • Strength:
      • 3x150m Bucket Carry @ 75# *goal was not to put the bucket down on each carry*
      • 3xPlank Series-
    • Conditioning  (5 Rounds with 30 sec rest between rounds):
      • 10 Burpees
      • 5 Pull Ups
      • 30 Sec Static Hang in Hollow
        • each round was timed based off how long it took to do the burpees, pull ups, + static hang time
        • Rd 1 = 1:00, Rd 2 = 1:01, Rd 3 = :59, Rd 4 = :59, Rd 5 = :58
          • Barely hung on for the last static hang, was a tough workout

Looking to learn more about Obstacle Course Racing and hate reading to gain information (if you made it this far, chances are you like to read…)? Check out The Obstacle Order Podcast!  They have 102 episodes of great content on OCR and Spartan Racing.

Live in the Northern California Area and need a place to train OCR and Spartan?  NorCal Strength and Conditioning has two locations, Chico and Marysville.  Email me at matt@norcalsc.com for more details and information!

For more things Spartan, OCR, etc. make sure to “Like” Us on Facebook and “Subscribe” to the blog so you don’t miss anything (on the right side bar menu)!

Stay tuned next week for Week 3 of Programming here at NorCalSpartan.com!  Till then, make sure to Get Your Fitness On!

 

 

Week 1: NorCalSpartanTraining

As I write this I am already wrapping up Week 2 of my training thus far preparing for the 2017 Spartan Race and OCR season (got a damn nasty cold that is making me take a few days off from training).  Right now this past few weeks I have been wrapping up what my friends Elijah and Phil of the Obstacle Order Podcast would call “Bulking Season.”

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Right now when it comes to my running regime I have been focusing on building my aerobic base (fat burning zone).  Aerobic base just means slowly building up a tolerance to running mileage at a manageable pace (most would consider this being able to hold a conversation while running, which folks that train with me often can’t get me to shut up!! You can’t help it when you got a lot to say…).  By doing this over the next month or so it will allow me then to focus on more interval, longer tempo, and anaerobic (glucose burning zone) style running workouts (Fartleks, Track Workouts, Race Pace mileage, etc.).

Outside of running I am wrapping up my heavy lifting from the current 8 Week cycle we have been doing in our Intermediate Classes at NorCal Strength and Conditioning.  We have been following a Wendler style progression for Back Squats (maxed at week 7, last week).  Deadlifts and Bench Press we followed a more Linear style approach (maxed at week 8, this week).  We also have been working on our Clean and Jerk (I love cleans, they are a great way to work speed and maximal power output).

Here is what my training looked like last week:

Monday 1/23:

  • Intermediate Class
    • Strength:
      • 4×1 Deadlift @95% of 1RM = 405# for first 3 rounds and then failed attempt at 425#
      • 3×5 Cat/Cows (these always make me feel sexy, especially if I am wearing lululemon…)
    • Secondary:
      • 4×1 Bench Press @95% of 1RM = 225# for first 3 rounds and last round was 245#
      • 3×5 Speed Skater Squats (can’t do pistols do to poor ankle flexion, but working on my mobility here), 5 L/ 5 R
      • 3×6 Jefferson Curls @45# (these are one of my favorite movements for stretching and strengthening the hamstrings and low back)
    • Conditioning (3 Rounds, descending ladder style):
      • 12/10/8 Ring Dips
      • 1 Liner
      • 6/5/4 Barbell Clean (155#)
      • 1 Liner
        • 12 Ring Dips, 1 Liner, 6 Cleans, 1 Liner, 10 Ring Dips, 1 Liner, 5 Cleans, 1 Liner, etc.  *I didn’t focus on time for this workout, just moved at a quick tempo that I could maintain without stopping to rest*

Tuesday 1/24:

  • 40+ Min Run at Bidwell 1 Mile Park
    • Ran 5.3 miles in 41:00 (7:37 avg/mile pace) *goal was just to go out and run for 40 mins, just working on aerobic base, terrain was flat so the pace was maintainable*
  • Spartan/OCR Specific Workout
    • Strength:
      • 3x150m Bucket Carry @70# *goal was not to put the bucket down on each carry*
      • 3×5 Wtd Pull Ups @50# Vest (+ warm up set of 5 unweighted pull ups)
    • Conditioning (3 Rounds with 2 min Rest between rounds):
      • 20 Burpees + Max Static Hang
        • Rd 1 = :41 for Burpees and 1:05 for Static Hang
        • Rd 2 = :39 for Burpees and 1:01 for Static Hang
        • Rd 3 = :40 for Burpees and :31 for Static Hang (grip was shot…)

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Wednesday 1/25:

  • 45+ Min Run at 5 Mile Park
    • Ran 5.5 miles in 49:13 (8:48 avg/mile pace) *goals was just to go out and run for 45 mins, just working aerobic base, terrain had mix of small hills and some muddy areas*
  • Intermediate Class
    • Strength:
      • 5/3/1+(max reps) Back Squat- 5@205#, 3@225#, 4@245# (max set, it was tough!)
      • 3×10 Single Leg Glute Bridges (10 L/ 10 R)
    • Secondary:
      • 4/2/2/1+(max reps) Overhead Barbell Press- 2@115#, 2@135#, 2@135#, 1@145# (failed 2nd rep attempt)
      • 3×3 Swimmers
      • 3×30 Hollow Rocks
    • Conditioning (3 Rounds):
      • 200m Row Sprint
      • 20 KB Swings @70#
      • 15 Air Squats
      • 5 Muscle Ups (sub in pull ups or a vertical pulling exercise for your progression if you choose to do this workout)
        • *I didn’t focus on time for this workout, just moved at a quick tempo that I could maintain without stopping to rest*

Thursday 1/26:

  • Recovery Day, worked Mobility Drills/Exercises

Friday 1/27:

  • Intermediate Class
    • Oly:
    • Strength/Secondary:
      • 3×10 Barbell Hip Thrust @275# (favorite glute movement by far, works great!)
      • 3×10 Wtd Sit Ups @55# (used a dumbbell)
      • 3×30 sec RDLs (30 sec L/ 30 sec R, great for balance and lengthening out the hamstrings)
    • Conditioning (3 Rounds, must complete 3 burpees after each movement)
      • 15 Box Jumps (30″ box)
      • 10 V-Ups
      • 8 Barbell Muscle Cleans (115#)
      • 6 Barbell Push Press (115#)
        • *I didn’t focus on time for this workout, just moved at a quick tempo that I could maintain without stopping to rest*

Saturday 1/28:

  • 60+ Min Run at 5 Mile Park
    • Ran 7.2 miles in 60:39 (8:23 avg/mile pace) *goals was just to go out and run for 60 mins, just working aerobic base, terrain had mix of small hills and some muddy areas*

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Sunday 1/29:

  • 70+ Min Run at 5 Mile Park
    • Ran 8.5 miles in 76:33 (8:57 avg/mile pace) *goals was just to go out and run for 70 mins, just working aerobic base, terrain had mix of small hills and some muddy areas*

Looking to learn more about Obstacle Course Racing and hate reading to gain information (if you made it this far, chances are you like to read…)? Check out The Obstacle Order Podcast!  They have 102 episodes of great content on OCR and Spartan Racing.

Live in the Northern California Area and need a place to train OCR and Spartan?  NorCal Strength and Conditioning has two locations, Chico and Marysville.  Email me at matt@norcalsc.com for more details and information!

For more things Spartan, OCR, etc. make sure to “Like” Us on Facebook and “Subscribe” to the blog so you don’t miss anything (on the right side bar menu)!

Stay tuned next week for Week 2 of Programming here at NorCalSpartan.com!  Till then, make sure to Get Your Fitness On!

Week 21 Workout

Week 21 Workout

Hello NorCalSpartan.  To be in line with the new Training Cycles at NorCal Strength and Conditioning, we have changed the “Accumulation” phase into a Strength phase to be in line with the Intermediate Programming.  Here is NorCal Spartan Week 21 Workout of this training cycle.  We would love for you to post your questions and workout time to the comment section below.  You can also message us on our Facebook page or go there for our past workouts.

Week 21 Workout

Now, if you don’t have any of the equipment needed to complete the workout here are great substitutions:

  1. Over/Under Walls- 5 Jumping Pull Ups and 25 Ft Army Crawl
  2. Sled Pull/Push- 5 Pull Ups/10 Push Ups
  3. Rope Climb- 10 Hinge Rows or Bulgarian Rows

You can find videos of many of these movements HERE.

Don’t have a place to train for Spartan or other obstacle course races and you live in the Chico, CA  or Marysville, CA area?  Come train with our friends at NorCal Strength and Conditioning in Chico and NorCal Strength and Conditioning in Marysville.  NorCal Chico has Spartan Training classes on Thursdays at 9 AM and 6:30 PM.  NorCal Marysville has Spartan Training classes on Tuesdays at 9 AM, Thursdays at 5:30 PM and Saturdays at 9 AM.

Head on over to our Products page to see what we recommend for obstacle course training and racing.

Week 20 Workout

Hello NorCalSpartan.  To be in line with the new Training Cycles at NorCal Strength and Conditioning, we have changed the “Accumulation” phase into a Strength phase to be in line with the Intermediate Programming.  Here is NorCal Spartan Week 20 Workout of this training cycle.  We would love for you to post your questions and workout time to the comment section below.  You can also message us on our Facebook page or go there for our past workouts.

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Now, if you don’t have any of the equipment needed to complete the workout here are great substitutions:

  1. Wall Climbs- 5 Jumping Pull Ups for each Wall Climb (so, 10 jumping pull ups each round)
  2. Bucket Brigade- Hug Heavy Plates to your Chest

You can find videos of many of these movements HERE.

Don’t have a place to train for Spartan or other obstacle course races and you live in the Chico, CA  or Marysville, CA area?  Come train with our friends at NorCal Strength and Conditioning in Chico and NorCal Strength and Conditioning in Marysville.  NorCal Chico has Spartan Training classes on Thursdays at 9 AM and 6:30 PM.  NorCal Marysville has Spartan Training classes on Tuesdays at 9 AM, Thursdays at 5:30 PM and Saturdays at 9 AM.

Head on over to our Products page to see what we recommend for obstacle course training and racing.