斯巴达菜鸟训练计划 | 30天，打造斯巴达勇士！
相信大家都是因为各种不同的原因而喜欢斯巴达勇士赛，有些只是为了好玩或者只是因为他的另一半在泥地里。有些人是因为想用有趣的方式减肥，有些人是因为受到刺激想要改变。你呢？也许你是这些人中的一员，也许不是。
People enjoy the Spartan Races for different reasons, there is the one that wants to dive in the mud just for fun or because her/his fiancè do it.There is the one that runs them because want to lose weight in a funny way. Or the one that has been hit hard from life and now seek revenge.And you? Maybe you are one of these guys, maybe not.
2018年斯巴达勇士赛已全面启动！很多勇士都已报名，为了让各位勇士能够很好的备战斯巴达勇士赛，30天斯巴达勇士训练计划启动， 虽然这是一个30天的计划，但是这30天的训练计划，能够帮助你准备好你的第一场比赛。如果你有时间，我们建议在比赛前3个月开始训练。严格执行，你就能够从容面对比赛！
2018 Spartan is coming soon. With our 30 days Spartan training plan,you'll be ready to run your race! Although this is a 30-day plan, if you have time, we recommend starting training 3 months before the race.
1、无论你是初学者还是经验丰富的运动员，请从体重锻炼开始。这样你才能逐渐在力量和技术上取得进步。Whether if you are a beginner or a seasoned athlete, start with body weight exercises. So that you can gradually progress both in strength and technique.
2、尝试掌握熊爬，它会帮助你提高肌肉耐力。Try to master the Bear Crawl, it will help you enhance muscular endurance and mobility.
3、营养是非常重要的，适当的饮食可以帮助你更好的表现。Nutrition is very important and a proper diet can actually help you perform better.
4、爱上做Burpees（障碍失败惩罚是30个波比跳），并且为此做好准备。此外，这是一个伟大的，艰苦的训练，并且不需要任何设备。Love the Burpees, the penalties are always 30 burpees, so you want to be prepared for that. Further more, it is a great,hard, exercise and it required zero equipment.
5、不要忘记跑步训练，尽量不要在水泥路或塑胶跑道上训练，要尝试上山下坡的跑步训练。Don't forget that you will run a trail race, try not to train on the road or on a running track. And do uphills and downhills, with the last one that will sap your legs more than the uphill.
6、给你的身体留出一定的时间去备战，毕竟斯巴达勇士赛是一个艰苦，充满活力和具有挑战性的比赛。比赛前一到两周开始请减少你的运动量和速度。Give time for your body to prepare for agrueling, vigorous and challenging race.One or two weeks before the race slow down your workout, read this post to find more details.
1
做60分钟的跑步和徒步，保持你的速度，并记录距离。
Do 60 minutes of trail run and hike, keep your pace and record the distance.
2
1.6公里跑并记录时间。然后跑800米+100米熊爬+步行3分钟。重复2,3或4次。1 mile run and record the time. Then run 800 meters + 100m Bear Crawl + 3 minutes walk. Hard, I know. Repeat it for 2,3,or 4 times. Eek!
3
60秒囚式深蹲 + 30秒俯卧撑停留在底部+ 60俯卧撑在顶部。休息1分钟。重复1,2,3或4次。60s Prisoner Squats + 30s Push Ups Hold at Bottom + 60s Push Ups hold at top. Rest 1 minute. Repeat for 1,2,3 or 4times.
4
5K跑步并记录时间。5k run and record the time.
5
400米跑+跳/走/主动和休息200米。重复3,4或5次。然后，做15 Burpees×3轮，每轮休息1分钟。Run 400m + skip/walk/active and rest 200m. Repeat it 3,4, or 5 times. Then, do 15 Burpees x 3 sets, 1 minute rest per.
6
100米熊爬行+ 50米反向熊爬。休息2分钟。重复2,3或4次。100m Bear Crawl + 50m Reverse Bear Crawl.Rest for 2 minutes. Repeat it 2,3 or 4 times.
7
20分钟徒步携带石块，圆木，沙袋或水桶（自行选择）。 20分钟冲刺下坡然后回来起点。重复2,3或4次。20 minutes hike carrying a rock, log,sandback or a bucket (what you like most). 20 minutes sprint downhill then back to start. Repeat it for 2,3 or 4 times.
8
50米蟹步+ 25米反向蟹步+ 25次囚犯蹲。重复2,3或4次。50m Crab Walk + 25m Reverse Crab Walk +25x Prisoner Squats. Repeat it 2,3, or 4 times.
9
15次引体向上 + 2分钟划船机。重复2,3或4次。然后，做30秒俯卧撑停留在底部+60秒的俯卧撑保持在顶部。休息1分钟。重复1,2,3或4次。15x pull Ups + 2 minutes sprint on rowing erg. Repeat it 2,3, or 4 times. Then, do 30 sec Push Ups Hold at bottom + 60s Push Ups hold at top. Rest 1 minute. Repeat for 1,2,3 or 4 times.
10
5分钟波比跳测试。5 minutes Burpee Test.
11
5次引体向上+ 10次俯卧撑 + 15码熊爬。休息1分钟，然后重复2,3或4次。5x Pull Ups + 10x PU's + 15 yd Bear Crawl. Rest for 1 minute then Repeat 2,3, or 4 times.
12
1.6公里慢跑+ 15 Burpees。重复2,3或4次。1 mile jog + 15 Burpees. Repeat it 2,3,or 4 times.
13
步行和徒步13-60分钟，和第一天比较徒步/跑步距离。再继续30分钟。60 minutes of trail run and hike,compare the distance with day one. Continue for another 30 minutes.
14
20 个高脚杯深蹲 + 20俯卧撑。休息30秒，然后重复2,3或4次。20 Globet Squat + 20x PU's. Rest for 30 sec then repeat it 2,3, or 4 times.
15
30 Burpees + 400米冲刺跑。休息3分钟，重复2,3或4次。30 Burpees + 400 sprint. Rest for 3 minutes and repeat 2,3, or 4 times.
16
壶铃摇摆练习。做6轮20分钟练习。Kettlebell Swing Practice. Do 6 perfect reps on the minute for 20 minutes.
17
10轮壶铃摆动+引体向上。记录时间。10,9,8...3,2,1 Reps of Kettlebell Swings + Pull Ups. Record the time.
18
跑800米 + 100米反向熊爬。重复3,4或5次。姿势保持最低，并记录时间。Run for 800m + 100m Reverse Bear Crawl.Repeat it for 3,4, or 5 times. Rest minimally and record the time.
19
背一块石头，圆木，沙袋或水桶，徒步40分钟。 20分钟冲刺下坡然后回到起点位置。重复2,3或4次。40 minutes hike carrying a rock, log,sandback or a bucket. 20 minutes sprint downhill then back to start. Repeat it for 2,3 or 4 times.
20
50次囚犯深蹲+ 400米跑。重复3,4或5次休息，并记录下时间。50x Prisoner Squat + 400m run. Repeat it 3,4, or 5 times resting minimally. Oh, and record the time.
21
100米沙袋搬运+ 50米匍匐+ 50米蟹爬。重复2,3或4次。100yd Sandbag Shuttle + 50yd Army Crawl+ 50yd Crab Walk. Repeat it 2,3, or 4 times.
22
5公里跑。比较与第四天的用时。5k run. Compare the time with day four.
23
50次壶铃摇摆+ 800米跑。休息3分钟。重复2,3或4次。50x Kettlebell Swings + 800m run. Rest for 3 minutes. Repeat it 2,3, or 4 times.
24
1.6公里跑。比较与第二天的用时。然后跑800米 ，完成 100m的熊爬。重复2,3或4次。1 mile run. Compare time with day two.Then run 800m + 100m Bear Crawl. Repeat it 2,3,or 4 times.
25
60分钟的跑步和徒步，比较第一天和第十三天的距离。再继续60分钟。60 minutes of trail run and hike,compare the distance to day one and day thirteen. Continue for another 60minutes.
26
25,20,15,10,5 引体向上 + 5,10,15,20,25 Burpees。尽量少休息。记录时间。25,20,15,10,5 Pull Ups + 5,10,15,20,25 Burpees. Rest minimally. Record the time.
27
十次重高脚杯深蹲+ 2分钟冲刺跑。休息2分钟。重复3,4或5次。10x Heavy Goblet Squat + 2 minutes sprint. Rest 2 minutes. Repeat it 3,4, or 5 times.
28
5分钟波比跳测试。比较与第5天的用时。 5 minutes Burpee Test. Compare time today 5.
29
10,9,8 ... 3,2,1 壶铃摇摆 + 引体向上。记录时间并与第17天的用时进行比较。10,9,8...3,2,1 Reps of Kettlebell Swings + Pull Ups. Record the time and compare it to day seventeen.
30
50次壶铃摇摆+ 800米跑。休息3分钟，重复2,3或4次。50x KB Swings + 800m run. Rest 3 minutes and repeat it 2,3, or 4 times.
【熊爬/Bear Crawl】
双手双脚撑于地面，像是婴儿爬行的姿势，双膝不能着地。前进时以侧边手脚作移动(右手左脚一起动)，前进力量主要放在双脚推进，像熊一样。手只是平衡用，不必太刻意出力。
Begin on all four in a"baby crawl" position. Lift the knees 1" off the ground and walk forward, like a bear.
【反向熊爬/Reverse Bear Crawl】
熊爬的反向版本，只能向后移动。这个练习更加强调肩膀和上身。
Same as the forward version, only moving backward. This exercise puts more stress on shoulders and upper body.
【蟹步/Crab Walk】
首先坐在地上，膝盖弯曲，胸部抬高。将双手放在身后，将臀部抬离地面。向前走，保持胳膊和腿协调向前。
Begin seated on the ground withknees bent and your chest tall. Place your hands behind you and lift your hips off the ground. Walk forward coordinating arms and legs.
【囚式深蹲/Prisoners Squat】
首先， 先以无负重深蹲的姿势站好，把双手放在后脑勺。保持挺胸，后背挺直，尽量不要让脚尖离开地面。然后下蹲到腿部与地面平行。
Standing, place your hands behind your head and descend into a squat. Attempt to break parallel with your thighs before returning to the start position.
【高脚杯深蹲/Goblet Squat】
首先，保持囚式深蹲姿势，双手捧着哑铃，将哑铃摆在胸前，两手内收，肩胛下压放松。双脚与髋关节同宽，脚尖朝前（或微微外八）。屈髋屈膝，同时向下蹲，下蹲时，膝盖与脚尖同方向，保持脊椎中立自然蹲到最低的位置，并且膝盖始终保持和脚尖成一条直线。身体重心居中，挺胸、抬头、收腹，吸一口气在肚子里。最后，保持躯干稳定，脚部向下用力蹬地。同时伸膝伸髋向上直直蹲起。回到起始动作。
As the Prisoner Squat, holda kettlebell against the chest, supporting it from the sides without allow your elbows to flair out of the sides.
【壶铃摆动/Kettlebell Swing】
保持站立姿势，将壶铃放在双脚之间。单手或双手持壶铃，使壶铃处于双腿之间，上体自髋部前倾，背部保持平直。向后摆动壶铃，然后利用爆发力向前摆动壶铃，直至与胸部同高。手臂保持伸直，充满爆发力地伸展髋、膝、踝。
Stand over a kettlebell so that it is between your feet. Turn your feet slightly outward, hinge down from the hips and grab the kettlebell with both hands. Keeping your feet on the ground and your chest tall, extend the hips forcefully almost as you were going to jump in the air projecting the kettlebell in front of you.
【引体向上/Pull Up】
两手用宽握距正握（掌心向前）单杠，略宽于肩，两脚离地，两臂自然下垂伸直。用背阔肌的收缩力量将身体往上拉起，当下巴超过单杠时稍作停顿。然后让身体徐徐下降，直到完全下垂。
Standing beneath a pull up bar,grab it. Lift your feet off the floor, this position is called "deadhang". Now pull up your chest ensuring your chin rises over it. Back to the "dead hang" and repeat.
【俯卧撑/Push up】
身体必须保持从肩膀到脚踝成一条直线，双臂放在胸部位置，两手相距略宽于肩膀。充分下降身体，然后，马上用力撑起，回到起始位置。
begin in a baby crawl position and walk your hands forward as you extend your hips and knees straight. Squeeze everything you can, especially you butt and stomach. Press your body up and repeat.
【波比跳/Burpee】
完成一个完成的俯卧撑和双手高举的跳跃就是波比跳。下蹲时两脚约与肩同宽，膝盖弯曲，腰自然向前，两手放在两脚侧边前的地面上。用手支撑身体，再用臀部的力量，脚向后跳，形成俯卧撑姿势，将身体接近地面/接触地面。然后双手举过头顶，向上垂直跳起。
performe a full Push Up and upon completing the "push" jump you feet up towards your hands. Stand uptall and jump into the air clapping your hands over your head. Return to the Push Up position and repeat.
《2018斯巴达勇士赛深圳站！WE ARE COMING!》
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