Get Spartan-Ready: Im Training For Your T-Shirt

Spartan races are intense physical challenges that require rigorous training and preparation. The right training regimen can help you build the strength, endurance, and agility needed to conquer obstacles and complete the race successfully. In this article, we will discuss some of the most effective training methods and exercises to help you get ready for your first Spartan race and earn that I'm Training for Spartan T-shirt. From upper body and grip strength exercises to endurance-building techniques, we will cover everything you need to know to train like a Spartan and push your body to its limits.

Upper-body exercises

Inverted Row:

• Position a bar in a rack at waist height.
• Take a slightly wider than shoulder-width grip and hang underneath the bar, facing the ceiling.
• Keep your body in a straight line with your heels on the ground.
• Pull yourself up until your chest touches the bar, then lower yourself slowly.
• Do as many reps as you can, and aim for 5 rounds, 3 times a week.

Burpee Pull-up:

• Stand under a pull-up bar.
• Lower your hips and place your hands on the ground, then kick your feet back into a push-up position.
• Do a push-up, jump your feet back under your hips, and stand up.
• Jump to grab the bar and do a pull-up (or just focus on your grip).
• Drop your feet back to the ground.
• This is a great overall strength and cardio exercise.

Dead Hangs:

• Hang onto a bar for as long as you can.
• Time yourself and rest for a minute.
• Retest your max time every two weeks and adjust your training accordingly.

Unstable Isometric-Static Pull-Up Hold:

• Hold yourself at the top of a pull-up position for as long as you can.
• If you're a beginner, get your trainer to connect bands to your knees to reduce the weight.
• This exercise will strengthen your grip and shoulder girdle.

Hand-Over-Hand Sled Pull:

• Use a rope of varying thickness attached to a sled.
• Grip the rope with no slack and pull the sled towards you using both arms equally.
• Try pulling with one arm only.
• This exercise will improve your grip strength and endurance.

In addition to these Spartan-specific exercises, you can also try some more general upper-body exercises, such as:

• Resistance band exercises: pull-aparts, face-pulls, and Pallof presses.
• Barbell exercises: bent-over rows.
• Dumbbell exercises: bench press, overhead press, rows, and bicep curls.
• Bodyweight exercises: push-ups, triceps dips, and triceps pulldowns.

Grip strength

To get the "IM Training for Spartan" T-shirt, you'll need to build your grip strength. This will help you conquer many of the obstacles in the Spartan Race, such as rope climbing, sandbag carrying, and tire dragging.

Finger Flexor Stretch

Extend your arm in front of you with your palm facing outward. Use your other hand to gently pull back the fingers on your outstretched hand. Hold the stretch for 15-30 seconds and repeat for the other hand. This improves flexibility in the finger flexors, enhancing overall hand strength.

Use a grip strengthener or stress ball and practice regular squeezing exercises. Squeeze the object with your fingers and palm, holding for a few seconds, and then release. Aim for 2-3 sets of 10-15 reps on each hand.

Finger Tap

Spread your fingers and tap each fingertip against your thumb in a rapid but controlled motion. Start with one hand, then switch to the other. This improves finger independence and fine motor control, contributing to overall hand strength.

Thumb Opposition

Place your hand on a flat surface and touch each fingertip to your thumb one at a time. This movement, known as thumb opposition, improves thumb strength, control, and precise movements.

Wrist Flexor Stretch

Hold your arm out in front of you with your palm facing down. Use your opposite hand to gently press down on your fingers, stretching the wrist and forearm. Hold for 15-30 seconds and repeat for the other hand. This improves flexibility and strength in the wrist and forearm.

Hand Gripper Exercises

Use hand grippers with adjustable resistance levels. Perform squeezing exercises, gradually increasing the resistance as your strength improves. This engages the muscles in the hand and forearm.

Finger Extension with Rubber Bands

Place a rubber band around your fingers and thumb, then open your hand against the resistance. This targets the extensor muscles, balancing the strength of the hand and preventing injuries caused by imbalances.

In addition to these exercises, you can also try:

• Tennis ball squeeze
• Towel wring
• Reverse wrist curls
• Farmer's carry or farmer's walk
• Plate pinch
• Pull-ups
• Dead hangs
• Unstable isometric-static pull-up hold
• Hand-over-hand sled pull
• Inverted row
• Burpee pull-up

Running attire

When it comes to running attire, there are a few essential items to consider:

• Running shoes: Wearing the wrong type of shoe is one of the most common causes of running injuries. It's important to find a pair of shoes that fit well and provide the right amount of cushioning and support for your feet.
• Running socks: Avoid 100% cotton socks, as they will retain moisture and increase the risk of blisters. Instead, opt for synthetic blends or wool blends, such as SmartWool, which will help keep your feet dry and comfortable.
• Running clothes: Look for lightweight, moisture-wicking fabrics such as nylon, wool, or polyester. These technical fabrics will help keep you dry and regulate your body temperature, whether you're running in hot or cold weather.
• Sports bra: For women, a good supportive sports bra is essential for running or other high-impact activities. Look for maximum bounce control and make sure the bra fits properly and isn't too stretched out.

In addition to these essentials, there are a few other considerations for running attire:

• Compression gear: Some runners prefer compression socks, tights, or tops, as they provide additional support and may help speed up recovery after a run.
• Pockets: If you want to carry your phone, keys, or other small items while running, look for running jackets, tights, or shorts with pockets.
• Thumbholes: For cold-weather runs, consider tops or jackets with thumbholes, which provide extra hand coverage and warmth.
• Sun protection: If you're running outdoors, protect your skin from the sun's rays with SPF clothing, a hat or visor, and UV-blocking sunglasses.

Remember, it's important to find running attire that fits well and makes you feel comfortable and confident. You don't need to break the bank to get started, but investing in a few key pieces of running attire can make a big difference in your overall running experience.

Running shoes

If you're looking for a versatile shoe that can handle both treadmill runs and strength training, there are a few options to consider. However, keep in mind that a true all-rounder may not exist, and you might need to prioritise one activity over the other. Here are some recommendations for running shoes that can also work for strength training:

• Nike Pegasus 41: This shoe offers a cushioned and stable ride, making it a good option for the gym. It has a 10 mm heel drop, providing a low-profile forefoot that lifts the heel for better balance during weight-training workouts. While it's not recommended for heavy squats, it provides excellent outsole grip and cushioning for treadmill runs.
• Adidas Ultraboost 5X: While not strictly a running shoe, the Ultraboost 5X performs well inside the gym and on the treadmill. It has a soft Boost midsole with a thicker forefoot, providing a supportive and comfortable ride. The plastic heel and snug elastic upper secure the foot, making it a stable option for weight training.
• Nike Flex Experience Run 12: Featuring deep, side-to-side flex grooves, this shoe is ideal for light lifting, lunges, or treadmill runs. The midsole is not too soft, providing adequate stability for weight training, and the flexible design makes it useful for various exercises.
• Puma Velocity Nitro 3: The Puma Velocity Nitro 3 offers an excellent blend of cushioning and support, along with superior outsole grip, making it a great option for gym use. The Nitro foam in the upper midsole is supported by a firmer EVA layer underneath, providing stability. The snug upper keeps the foot locked in place, and the comfortable ride makes it a good choice for treadmill use as well.
• Brooks Glycerin 21: With its firm and supportive ride, the Brooks Glycerin 21 is a stable option for mild weight training sessions. The Brooks DNA Loft 3 foam provides cushioning and stability, and the plush upper complements the midsole by keeping the foot locked in.
• Asics Kayano 31: The Asics Kayano 31 offers a blend of cushioning and support, making it a versatile option for the gym. It features a new midsole foam that provides a firm and stable ride. The secure upper ensures a smooth and comfortable fit, making it suitable for treadmill runs and weight training.
• Mizuno Wave Rider 28: The unique Wave plate system in the Mizuno Wave Rider 28 adds stability to a cushioned midsole, making it a stable option for the gym. The Wave plate under the heel and midfoot provides impact absorption, and the grippy outsole and Energy Nxt foam make it a good choice for treadmill runs as well.

When choosing a running shoe for Spartan training, consider the following factors:

• Responsiveness: Look for shoes with premium foams that provide energy return and help you reach higher paces.
• Weight: Lighter shoes can improve your speed and agility, but keep in mind that brands achieve lightness by removing certain features.
• Durability: Tempo running shoes are generally more durable than race shoes, but the rubber on the outsole may be thinner or smaller. Look for durable outsole materials such as Carbon Rubber.
• Breathability: Tempo running shoes should have good breathability to keep your feet cool during intense workouts.
• Stability: Wider bases provide more planted landings and toe-offs, which is important for heel strikers.
• Stiffness: Plated shoes (nylon or carbon fibre) provide insane energy return but may not be for everyone.

Remember, the right shoe for you will depend on your specific needs and preferences. If you plan on incorporating heavy lifting into your Spartan training, consider investing in a separate pair of lifting shoes to ensure stability and safety.

Additional equipment

There is no mandatory equipment that you need to have with you for a Spartan Race, apart from when doing an Ultra. Try not to take too many things as they will weigh you down. However, there are some items that might be useful to bring along.

Gloves can come in handy, especially if the route is wet. Look for gloves that are not too thick, which will worsen your grip, and have an anti-slip coating on the inside. You can find inexpensive options at a DIY store. If you want to keep your gloves dry, pack them in a string bag.

For longer distances, consider bringing a small running backpack with a water bag, a vest, or a waist belt with a bottle or a soft water flask. Additional pockets will also be useful for carrying energy gels, bars, or other snacks. While additional water and food are not necessary for shorter distances like Sprint or Super, they are recommended for longer runs like Beast or Ultra. Adequate hydration and energy supply are key to maintaining a high level of energy and well-being during and after your race.

The food you take on the route should be familiar to you. Choose proven gels and bars that are rich in carbohydrates and can be enriched with electrolytes, but avoid those with a lot of fiber. You can also bring a few patches, pain relief pills, or diarrhoea medication if needed.

A list of recommended equipment will be included in the Athlete Guide, which will be emailed to you a few days before the race.

Frequently asked questions