EARN YOUR FIRST TRIFECTA

SPARTANTRIFECTATRAINING

A COMPLETE TWELVE-WEEKTRAINING GUIDE

JUSTIN J HOUSERCPT, SGX

CONTENTSECTION

Content

About Me

D isclaimer

Welcome!

Spartan Trifecta

The Seven Pillars of Spartan

Phase 1 - Function

Phase 2 - F itness

Phase 3 - Performance

2

3

4

5

6

7

8-11

12-15

16-19

JUSTIN J HOUSER

YOUR COACH Justin Houser is a nationally

recognized certif ied personal

trainer and Spartan SGX coach.

For Houser, "Spartan Race has

given me the opportunity to

have fun while also putting in

the work to achieve l ife long

health and wellness!"

AFPA - CPT

SPARTAN - SGX L1

@JUSTINJHOUSER

CONNECT WITH ME

CPT, SGX

DISCLAIMER

Justin Houser strongly recommends that you consult with your

physician before beginning any exercise program. You should be in

good physical condit ion and be able to participate in the exercise.

Justin Houser is not a l icensed medical care provider and represents

that he has no expertise in d iagnosing, examining, or treating medical

condit ions of any kind, or in determining the effect of any specific

exercise on a medical condit ion.

You should understand that when participating in any exercise or

exercise program, there is the possibil ity of physical injury. If you

engage in this exercise or exercise program, you agree that you do so

at your own risk, are voluntarily participating in these activit ies,

assume all r isk of injury to yourself, and agree to release and

discharge Justin Houser from any and all claims or causes of action,

known or unknown, aris ing out of Justin Houser.

Each individual’s health, f itness, and nutrit ion success depends on

his or her background, dedication, desire, and motivation. As with any

health-related program or service, your results may vary, and will

be based on many variables, including but not l imited to, your

individual capacity, l ife experience, unique health and genetic

profile, starting point, expertise, and level of commitment.

PLEASE READ

WELCOMEMESSAGE

First things first - Thank you, thank you, thank you, for

downloading this guide. I promise you the value you will

get out of this guide is insane!

Second - If this is your first introduction to training for

a Spartan Race - GET EXCITED! You have just discovered

the most popular Obstacle Course Event by millions!

I had so many ideas written down to provide as much

value to you as I could, but by the end of the day i had

to include everything. With this guide, you will have no

problem getting that Trifecta!

I hope you get the most out of this . I put the most I could

into it . Most of what you'll f ind will put your mind,

body, and spir it to the test. If this inspires you,

Congratulations - I look forward to working with you!

- Justin

SPARTANTRIFECTA

For the purpose of this

guide, the Spartan Trifecta

is the completion of the

three core events in a

calendar year - Sprint,

Super, Beast.

However, please learn the

Spartan Delta. For those

that fall in love with

Spartan Racing, this is the

highest achievement one can

earn; however, the most

rigorous.

For the rest of this guide,

you will learn how to train

your BODY for race day.

Photo Credit - www.spartan.com

SEVENPILLARS

The Seven Pillars of Spartan

Endurance

Building physical and mental endurance

Strength

Building strength through perseverance

Athletic ism

Learn ways to physically and mentally recover

Recovery

Eat like a Spartan (i.e.) unprocessed foods*Nutrit ion

Self-awareness, Passion, Grit, Discipline!

Mind

Learn to push your mind and body to their limits!

Code

A Spartans ethic are routed in all of the above!

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PHASE 1FUNCTION

Phase 1 - Function

1-Mi le Run Tes tMob i l i t y Tes tS imp le we igh t l i f t i ng movements

No te lev is ion be fo re go ing to bed

Dr ink 1 ex t ra g lass o f water a day

Vo lun teer

Mind / / Se l f -Awareness (Know your why ! )

* *Here we w i l l assess your f i tness leve l and work to master the bas ics . Assessment

Li festy le

Nutr i t ion

Code

Pi l lars

PHASE 1FUNCTION

Phase 1 - Function

5 min jog a t a 3 -5 se t t ing pace on a t readmi l lDynamic Movement

Arm Swings - 5 reps each d i rec t ion (10-15 yards , 15-20 reps to ta l )

Hea l - to - toe wa lk - 5 reps each d i rec t ion(10-15 yards , 15-20 reps to ta l )

Lunge Walk - 5 reps each d i rec t ion(10-15 yards , 15-20 reps to ta l )

Y , T , W - 5 reps each d i rec t ion (10-15 yards , 15-20 reps to ta l )

Dynamic Warm-up* * In th is warm-up, we w i l l ta rge t the card iovascu la r sys tem to cons ider theoxygen in take and mob i l i t y requ i red to comple te the f i r s t phase o f theworkout s t ruc tu re .

PHASE 1FUNCTION

Phase 1 - Function

Workout Structure* * INSTRUCTIONS - Per fo rm each c lus te r in c i rcu i t fash ion . Th is workoutshou ld fo l low a 1 :1 work - to - res t ra t io - 30 seconds o f work fo r eachexerc ise fo l lowed w i th 30 seconds o f res t be tween exerc ises . A l low oneminu te fo r recovery be tween se ts and two minu tes o f ins t ruc t ion andrecovery be tween c lus te rs . StrengthA1. Bear ISO Ho ldA2. H ip Br idgeA3. Shou lder “L ’s ” Musc le EnduranceB1. Dynamic backward apeB2. Band WalkB3. Bear Crawl Condi t ioningC1. Crab Walk - 5 yardsC2. KB Squat and Jump - 5 repsC3. Burpees - 10 reps

PHASE 1FUNCTION

Phase 1 - Function

Head tu rnsTr iceps /La t s t re tchF igure fourSp ina l tw is tSemi S t radd le 1 & 2But te r f l yThorac ic sp ine ro ta t ionCat / CowChi ld ’s pose

Act ive Cool -Down* * INSTRUCTIONS - Comple te f i ve reps o f ac t i ve s t re tch ing fo l lowed w i th 10seconds o f pass ive ass is t . Repeat fo r a to ta l o f two se ts .

PHASE 2FITNESS

Phase 2 - F itness

Pul l ups5 min burpeesPlank ho ld

Yoga and/or med i ta t ion

Add two ex t ra serv ings o f vegetab les da i l y

Research

Mind / / Se l f -Awareness (Per fec t your why ! )

* *Here we w i l l take the bas ics we worked on in phase one, and wewi l l beg in add ing ex te rna l res is tance , dynamic an ima l movementsand metabo l i c cond i t ion ing . Assessment

Li festy le

Nutr i t ion

Code

Pi l lars

PHASE 2FITNESS

Phase 2 - F itness

5 min jump ropeDynamic Movement

La tera l shu f f le15 yards each d i rec t ion

Car ioca15 yards each d i rec t ion

Walk ing lunge w i th t -sp ine ro ta t ion15 yards

Y, T , W wi th band5 reps each d i rec t ion (15-20 yards , 15-20 reps to ta l )

Dynamic Warm-up* * In th is warm-up, we w i l l have a g rea te r focus on the dynamics inc lud ingba l l i s t i c movements tha t no t on ly a re neuro log ica l l y cha l leng ing , bu t requ i rea th le t i c i sm.

PHASE 2FITNESS

Phase 2 - F itness

Workout Structure* * INSTRUCTIONS - In ‘C lus te r A , ’ per fo rm th ree se ts o f e igh t reps w i th oneto two minu tes o f recovery . In ‘C lus te r B , ’ per fo rm th ree se ts o f 15 repswi th 30 seconds o f recovery . In ‘C lus te r C , ’ comple te the en t i re c i rcu i tth ree t imes w i th 30 seconds o f recovery a f te r each se t . StrengthA1. MR back squat - 2 count pause, 3 count eccent r i cA2. Wide pronated gr ip sea ted rowA3. DB reverse key ches t p ress Muscle EnduranceB1. Barbe l l squatB2. Weigh ted la te ra l lungeB3. S ide p lank Condi t ioningC1. Bear c rawl - 10 yardsC2. Squat jump - 10 repsC3. Burpees - 10 reps

PHASE 2FITNESS

Phase 2 - F itness

Chest expans ion w i th head tu rnsTr iceps /La t s t re tchStand ing f igure fourLeg c ross-overLy ing sp ina l tw is tS ide l y ing quadLy ing leg ra iseS ide lunge

Act ive Cool -Down* * INSTRUCTIONS - Comple te f i ve reps o f ac t i ve s t re tch ing fo l lowed w i th 10seconds o f pass ive ass is t . Repeat fo r a to ta l o f two se ts .

PHASE 3PERFORMANCE

Phase 3 - Performance

Ver t i ca l jump10 meter spr in tP lank ho ld

P lan your day in the f i r s t hour you wake

Create a p re , dur ing and pos t day fue l p lan

Deve lop your g rea tes t weakness

Mind / / Courage (Cha l lenge your why ! )

* *Th is i s the oppor tun i ty phase tha t inc ludes more a rduous and gr ind ingtough menta l workouts tha t encompass h igh in tens i ty t ra in ing to ge t youready fo r race day . Assessment

Li festy le

Nutr i t ion

Code

Pi l lars

PHASE 3PERFORMANCE

Phase 3 - Performance

5 mins o f s ta i r s tepperDynamic Movement

La tera l shu f f le15 yards each d i rec t ion

Car ioca15 yards each d i rec t ion

But t k ickers15 yards

Latera l l i ne hops

Dynamic Warm-up* * In th is warm-up, we w i l l have a g rea te r focus on mov ing in mu l t ip le p lanesand ac t i va t ing the core .

PHASE 3PERFORMANCE

Phase 3 - Performance

Workout Structure* * INSTRUCTIONS - In ‘C lus te r A , ’ per fo rm th ree se ts o f s ix reps each w i thtwo minu tes o f recovery . In ‘C lus te r B , ’ per fo rm th ree se ts o f s ix reps w i thtwo minu tes o f recovery . In ‘C lus te r C , ’ comple te the en t i re in AMRAP in 15minu tes . Low Force PowerA1. Box JumpsA2. T i re f l i p o r sandbag toss* - 15 yards* High Force PowerB1. H igh pu l l up w i th pushB2. C lose s tance squat on smi th mach ineB3. Bu lgar ian dead l i f tB4 . Gob le t la te ra l lunge Condi t ioningC1. KB swing and fa rmers car ry - 5 reps eachC2. Ba l l s lam - 10 repsC3. Burpees - 10 repsC4. 10 meter spr in t - 5 reps

PHASE 3PERFORMANCE

Phase 3 - Performance

Wris t mob i l i t yShou lder mob i l i t yH ip mob i l i t yAnk le mob i l i t y

Act ive Cool -Down* * In phase th ree o f the ac t i ve coo l -down, we w i l l focus on s t reng then ingyour mob i l i t y in p repara t ion fo r race day .