Spartan Training at the Downtown Athletic Club
Spartan Training will begin Saturday, October 27 and run through Sunday, February 17, 2013. Athletes will meet at the Club with training taking place outside in local parks with some training taking place inside the Club. This training program for 18+ only. Register for the entire program and save!

Spartan Racing has partnered with the Downtown Athletic Club to offer you the official Spartan Training Program in Miami. 

Next Miami Race: February 23, 2013
Oleta State Park, 8 AM

Spartan Training in downtown Miami begins October 27 at 10 AM. Meet at the Downtown Athletic Club.
10/20 Fundamental Movement Patterns (pushing, pulling, climbing, squatting, lifting, jumping, running)
  •Pushups 3 sets of 15, 1 set till failure , 
  •Pull-ups/ Body weight rows 3 sets of 10 , 1 set till failure,
  • Body weight squats 3 sets of 20, 1 set for 60-90 seconds, walking lunges
  • Jumping jacks, agility hops, Run 1.5 miles, cool down, stretch, foam roll

10/21 Introductory to obstacles (crawling, agility ladders/tires, climbing)
  •Warm up and stretch, bear crawls 3 sets back and forth
  •Rock wall climbing, forearm strengthening,
  •Running through agility ladders, suicides, lateral movements
  •Work stations with burpees, pushups, lunges
  •Battle ropes

10/27 Muscular endurance (basic strength training, pushups, sit-ups, pull-ups/rows)
  •Weighted ball sit-ups, lateral ball tossing, ball slams
  •Seated rows 3 sets of 10 with different hand grips
  •Cable exercises, rotations, chops
  •High rep sets, 4 stations, jumping jacks, push-ups, sit-ups, burpees

10/28 Cardio conditioning (sprint intervals, compound movements, battle ropes)
  •Battle ropes, suicide sprint intervals
  •Jumping jacks, agility hops, station training
  •2 mile run, movement assessment
  •Cool down, stretching, breathing techniques

Obstacles:

Tires
Agility ladders
Balance beams
Barb-wire
Walls 
Gladiators
Ropes (climbing), 
Cargo nets
Traverse Climb
Weight Sleds

SAMPLE TRAINING ITINERARY
DOWNTOWN ATHLETIC CLUB
200 S. Biscayne Blvd, Ste 15A
Miami, FL 33131
305.358.9988  getfitmiami.com
The Downtown Athletic Club has put together a custom training program designed to help you conquer the upcoming February 2013 Spartan Race OR any other physical challenge you may be up against. This program has been put together by elite athletic trainers, cross conditioning specialists, endurance competitors, and the organizers of the Spartan Race series. We have taken into account all of the elements and physical requirements necessary for you to complete in this ultimate endurance challenge.  

Our trainers and gladiators will get you in amazing shape using cutting edge training techniques to boost your muscular strength, muscular endurance, flexibility, balance, reaction time, and overall cardiovascular performance. We are prepared to work with any fitness level or competitor.  

If some friends from the office dragged you into this, or you have something to prove to a family member, or if you are looking to finish in the top ten; don’t show up on race day unprepared!  

Just like the Spartan Race, early registration will qualify you for special discounts. Don’t miss out on this once in a lifetime opportunity to train like a true Spartan.