{"id":55802,"date":"2017-01-31T13:39:20","date_gmt":"2017-01-31T18:39:20","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=55802"},"modified":"2021-05-17T09:42:04","modified_gmt":"2021-05-17T13:42:04","slug":"daily-burn-spartan-program","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/cm\/daily-burn-spartan-program\/","title":{"rendered":"Get Spartan Fit with Daily Burn\u2019s Training Program"},"content":{"rendered":"<p><iframe src=\"https:\/\/www.youtube.com\/embed\/kXe3TvTr-QY?rel=0\" width=\"620\" height=\"349\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p>When was the last time you tried something that scared you? That challenged you physically and mentally, so you could emerge feeling stronger than ever?<\/p>\n<p>That\u2019s what the Spartan Race is all about.<\/p>\n<p>But if you&#8217;re familiar with&nbsp;the gritty courses filled with mud, hills and obstacles like the barbed wire crawl and rope climb, you know you can\u2019t cross that finish line alone. To get you there feeling tough, capable and proud, we present: The <a href=\"https:\/\/dailyburn.com\/promo\/cnn\" target=\"_blank\" rel=\"noopener\">Daily Burn Spartan<\/a> training program, now available to all&nbsp;Daily Burn subscribers.<strong>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<\/strong><\/p>\n<p><strong>GET SPARTAN FIT: <\/strong><a href=\"https:\/\/dailyburn.com\/promo\/cnn\" target=\"_blank\" rel=\"noopener\">Sign Me Up for Daily Burn Spartan<\/a><\/p>\n<h2><strong>Daily Burn Spartan: How It Makes You Stronger <\/strong><\/h2>\n<p>We could describe what you <em>might <\/em>encounter at your first Spartan Race \u2014 but that\u2019s almost beside the point. Being Spartan-ready means being ready for, well, just about anything.<\/p>\n<p>\u201cThere\u2019s always something new to surprise you \u2014 that\u2019s the beauty of the sport,\u201d says Kevin Donoghue, a Spartan elite athlete, Spartan SGX coach and head trainer for the <a href=\"https:\/\/dailyburn.com\/promo\/cnn\" target=\"_blank\" rel=\"noopener\">Daily Burn Spartan<\/a> program. \u201cEven if it\u2019s the same course, it changes from day to day.\u201d<\/p>\n<figure id=\"attachment_54646\" aria-describedby=\"caption-attachment-54646\" style=\"width: 620px\" class=\"wp-caption alignnone\"><img fetchpriority=\"high\" decoding=\"async\" class=\"wp-image-54646 size-full\" src=\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2016\/12\/10035101\/Daily-Burn-Spartan-Training-Program-3.jpg\" alt=\"Daily Burn Spartan Training Program\" width=\"620\" height=\"400\" srcset=\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2016\/12\/10035101\/Daily-Burn-Spartan-Training-Program-3.jpg 620w, https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2016\/12\/10035101\/Daily-Burn-Spartan-Training-Program-3-300x194.jpg 300w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><figcaption id=\"caption-attachment-54646\" class=\"wp-caption-text\"><em>Photo: Ryan Kelly \/ <a href=\"https:\/\/dailyburn.com\/promo\/cnn\" target=\"_blank\" rel=\"noopener\">Daily Burn Spartan<\/a><\/em><\/figcaption><\/figure>\n<p>The <a href=\"https:\/\/dailyburn.com\/promo\/cnn\" target=\"_blank\" rel=\"noopener\">Daily Burn Spartan program<\/a> follows suit, offering six weeks\u2019 worth of workouts that get your body moving in new and challenging ways. Designed to help <em>anyone<\/em> improve athleticism, build fitness and enhance muscle endurance, <a href=\"https:\/\/dailyburn.com\/promo\/cnn\" target=\"_blank\" rel=\"noopener\">Daily Burn Spartan<\/a> gets you ready to take on life\u2019s toughest obstacles, whether that\u2019s on the course or not. And while the workouts are difficult enough to get you out of your comfort zone, they\u2019re still easy to scale to your skill level.<\/p>\n<p>During each workout you\u2019ll build strength to dominate rigging obstacles (think: improving shoulder mobility and grip strength), nail a rope climb and cover carry challenges and crawling obstacles (crab walks, bear crawls and Spiderman push-ups, FTW). You\u2019ll also work to conquer traverses and the Hercules Hoist, a core scorcher.<\/p>\n<p>\u201cThese workouts are so complementary to what you would do in a Spartan race, other than actually being on the rope or swinging on the rigs,\u201d says Donoghue. \u201cYou have days when you\u2019re doing Tabata, when it\u2019s forcing your heart rate up and down. And then you have a workout that\u2019s more strength-based, with longer rest periods between exercises. You also have some that are more endurance-based that slowly gas you,\u201d he explains. \u201cAnd that\u2019s what training for an obstacle race is really all about \u2014 having these different degrees of fitness.\u201d<\/p>\n<p><strong>TRY IT NOW: <\/strong><a href=\"https:\/\/dailyburn.com\/promo\/cnn\" target=\"_blank\" rel=\"noopener\">Sign Me Up for Daily Burn Spartan<\/a><\/p>\n<figure id=\"attachment_54648\" aria-describedby=\"caption-attachment-54648\" style=\"width: 620px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"wp-image-54648 size-full\" title=\"Daily Burn Spartan Training Program, Kevin Donoghue\" src=\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2016\/12\/10035100\/Daily-Burn-Spartan-Training-Program-Kevin-Donoghue.jpg\" alt=\"Daily Burn Spartan Training Program, Kevin Donoghue\" width=\"620\" height=\"400\" srcset=\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2016\/12\/10035100\/Daily-Burn-Spartan-Training-Program-Kevin-Donoghue.jpg 620w, https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2016\/12\/10035100\/Daily-Burn-Spartan-Training-Program-Kevin-Donoghue-300x194.jpg 300w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><figcaption id=\"caption-attachment-54648\" class=\"wp-caption-text\"><em>Photo: Ryan Kelly \/ <a href=\"https:\/\/dailyburn.com\/promo\/cnn\" target=\"_blank\" rel=\"noopener\">Daily Burn Spartan<\/a><\/em><\/figcaption><\/figure>\n<h2><strong>Meet Your Daily Burn Spartan Trainer<\/strong><\/h2>\n<p>An OG of Spartan finishers, Donoghue has always made fitness a priority. He grew up participating in sports and after college, played semi-pro football. When his days of throwing and tackling ended, Donoghue turned to running to stay in shape \u2014 and we\u2019re not talking a few casual miles here and there. A testament to how he goes all-in, he signed up for ultramarathons, meaning any distance greater than a <a class=\"wpil_keyword_link\" href=\"https:\/\/dailyburn.com\/life\/fitness\/best-marathons-in-the-world\/\"   title=\"marathon\" data-wpil-keyword-link=\"linked\"  data-wpil-monitor-id=\"294\">marathon<\/a> and often on rugged terrain.<\/p>\n<p>But Donoghue knew something was missing from those countless miles he clocked. \u201cRunning those distances and training for them gets very isolating,\u201d he says. \u201cIt\u2019s a very introverted sport\u2026you\u2019re kind of on your own most of the time. And I\u2019m a very extroverted person.\u201d<\/p>\n<p>In 2011, Donoghue found what he was looking for when a friend introduced him to <a href=\"https:\/\/dailyburn.com\/promo\/cnn\" target=\"_blank\" rel=\"noopener\">Spartan<\/a>. With a race in Tuxedo, NY (not too far from his hometown), he decided to give it a shot. His reaction: love at first rope climb.<\/p>\n<p>\u201cI was 36 years old and thought, \u2018Where has this been my whole life?\u2019\u201d says Donoghue, who has now completed more than 100 races, often placing in the top 10. \u201cIt was a complete rush of adrenaline. I\u2019m not the fastest runner in the world; I\u2019m certainly not the biggest or strongest. But I do have a very, very solid base of athleticism in multiple areas. I\u2019ve always been a jack of all trades.\u201d The sport felt like his calling.<\/p>\n<figure id=\"attachment_54639\" aria-describedby=\"caption-attachment-54639\" style=\"width: 620px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"wp-image-54639 size-full\" title=\"Daily Burn Spartan Training Program\" src=\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2016\/12\/10035103\/Daily-Burn-Spartan-Training-Program-Kevin-Leading.jpg\" alt=\"Daily Burn Spartan Training Program\" width=\"620\" height=\"400\" srcset=\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2016\/12\/10035103\/Daily-Burn-Spartan-Training-Program-Kevin-Leading.jpg 620w, https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2016\/12\/10035103\/Daily-Burn-Spartan-Training-Program-Kevin-Leading-300x194.jpg 300w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><figcaption id=\"caption-attachment-54639\" class=\"wp-caption-text\"><em>Photo: Ryan Kelly \/ <a href=\"https:\/\/dailyburn.com\/promo\/cnn\" target=\"_blank\" rel=\"noopener\">Daily Burn Spartan<\/a><\/em><\/figcaption><\/figure>\n<p>During that first race, Donoghue had to run through thorn bushes and drag crates full of rocks. Even more intense, he had to run over burning charcoal \u2014 a \u201chuman barbeque\u201d as he calls it. (Don\u2019t worry, that obstacle doesn\u2019t exist anymore.) Despite the crazy course, the race combined Donoghue\u2019s passions for adventure, athleticism and community.<\/p>\n<p>\u201c[The race] drew me to it like nothing ever had,\u201d he says. \u201cIt had the adventure. It had the edge. It had the cardiovascular output where it forced you have to really dig down deep and find something in yourself.\u201d Donoghue says the race&nbsp;also tested different areas of his fitness \u2014 endurance, agility, upper and lower body strength and the ability to think on the fly to figure out how to make it over every barrier. \u201cBut what I wasn\u2019t expecting was the camaraderie,\u201d he says. After that first day out in the woods, Donoghue loved how so many participants hung out in the post-race tents, swapping stories about their experiences.<\/p>\n<p><strong>GET SPARTAN READY: <\/strong><a href=\"https:\/\/dailyburn.com\/promo\/cnn\" target=\"_blank\" rel=\"noopener\">Sign Me Up for Daily Burn Spartan<\/a><\/p>\n<p>The rest, as they say, is history. \u201cI\u2019ve found a sport that I\u2019m able to support myself with, make a tremendous amount of friends, and connect with people all over the country and the world,\u201d says Donoghue, now a co-owner of Organic Fitness in Chester NY, an obstacle course training facility.<\/p>\n<p>Donoghue says he still has goals to achieve in the&nbsp;Spartan community, too. Next year, he aims to snag a record number of podium finishes. And he wants you to join in his quest to conquer the finish line with <a href=\"https:\/\/dailyburn.com\/promo\/cnn\" target=\"_blank\" rel=\"noopener\">Daily Burn Spartan<\/a>.<\/p>\n<figure id=\"attachment_54650\" aria-describedby=\"caption-attachment-54650\" style=\"width: 620px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-54650 size-full\" title=\"Daily Burn Spartan Training Program\" src=\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2016\/12\/10035057\/Daily-Burn-Spartan-Training-Program-4.jpg\" alt=\"Daily Burn Spartan Training Program\" width=\"620\" height=\"400\" srcset=\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2016\/12\/10035057\/Daily-Burn-Spartan-Training-Program-4.jpg 620w, https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2016\/12\/10035057\/Daily-Burn-Spartan-Training-Program-4-300x194.jpg 300w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><figcaption id=\"caption-attachment-54650\" class=\"wp-caption-text\"><em>Photo: Ryan Kelly \/ <a href=\"https:\/\/dailyburn.com\/promo\/cnn\" target=\"_blank\" rel=\"noopener\">Daily Burn Spartan<\/a><\/em><\/figcaption><\/figure>\n<h2><strong>A Closer Look Inside the Program<\/strong><\/h2>\n<p>Based on SGX, Spartan\u2019s official training philosophy, the six-week <a href=\"https:\/\/dailyburn.com\/promo\/cnn\" target=\"_blank\" rel=\"noopener\">Daily Burn Spartan<\/a> program is broken down into two phases:<\/p>\n<p><strong>Phase One<br \/>\n<\/strong>Whether you\u2019re just getting off the couch or ready to increase your speed, you\u2019ll use these two weeks to build a solid fitness base. The workouts \u2014 scheduled three days a week \u2014 focus on muscular strength and endurance to get you ready to tackle any heavy lifting or extended cardio sessions that come your way.<\/p>\n<p><strong>Phase Two<br \/>\n<\/strong>Get ready to turn the intensity up to high volumes. This portion of the program spans four weeks, with workouts scheduled four days a week. Designed to help improve your power, you\u2019ll add to the progress you made in the first two weeks. Your motivation: Seeing the heavier weights you can lift and how you can squash a cardio workout without huffing and puffing.<\/p>\n<p>Don\u2019t let the beast mode in both phases intimidate you. You can tone down or amp up every exercise within the program. Each move has a beginner, intermediate and advanced variation, named after different Spartan distances: Sprint (a race that covers about three miles and 20 obstacles), Super (approximately eight miles, 25 obstacles) and for the powerhouses, Beast, which typically covers more than 26 miles and 60 obstacles. Just pick the right level of fit for you.<\/p>\n<p><strong>SIGN UP NOW: <\/strong><a href=\"https:\/\/dailyburn.com\/promo\/cnn\" target=\"_blank\" rel=\"noopener\">Get Me Spartan Ready!<\/a><\/p>\n<p>In addition to modifying the moves, you can also switch up the equipment (and the weight) throughout the program. You\u2019ll use dumbbells, a plyo box, dowel and resistance band. If you\u2019ve already signed up for an obstacle run, consider getting your hands on a sandbag or bucket to really get a feel for race day.<\/p>\n<p>The best part of the program: seeing your hard work pay off along the way. Plus the hardware (and serious bragging rights!) you\u2019ll earn at the finish line.<\/p>\n<p>\u201cEvery time you face an obstacle that scares you \u2014 whether it\u2019s in life or on the course \u2014 use it as&nbsp;an opportunity to literally become the best version of yourself,\u201d Donoghue says. \u201cIt\u2019s an opportunity for you to be courageous; it\u2019s an opportunity for you to be brave. And that\u2019s what grit is all about. So find some grit, dig up some courage and come be the best version of you that you can be.\u201d<\/p>\n<p><em><strong>Ready to get Spartan strong? <\/strong><strong><a href=\"https:\/\/dailyburn.com\/promo\/cnn\" target=\"_blank\" rel=\"noopener\">Sign up here to get&nbsp;the Daily Burn Spartan program<\/a>, FREE&nbsp;for 30 days PLUS&nbsp;50% off your second month.&nbsp;<\/strong><\/em><\/p>\n<p><em>Note to reader: The content in this article relates to the core service offered by Daily Burn. In the interest of editorial disclosure and integrity, the reader should know that this site is owned and operated by Daily Burn.&nbsp;<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Whether you want to crush a Spartan Race or just get fitter and stronger, the Daily Burn Spartan training program offers power and grit to get you there.<\/p>\n","protected":false},"author":51,"featured_media":54652,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[169],"tags":[341,343],"class_list":["post-55802","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cm","tag-tax1living-well","tag-tax2exercise"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/55802","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/51"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=55802"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/55802\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/54652"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=55802"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=55802"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=55802"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}