MarvinInspire

10 Commandments of Spartan Race by #MarvinInspire

Spartan Race is an obstacles race. The Spartan Race is not soft. The Spartan Race is for the gritty. The Spartan Race is for the strong-willed. The Spartan Race is for everyone! I have been running the Spartan Race for six times already. I completed the Spartan Sprint, Spartan Super, and the Spartan Beast. For me, the Spartan Race is a great platform to train your body which has a direct correlation to the mind. Spartan Race will sharpen your mind that any obstacle can be overcome. A stronger body, a stronger mind. All you need to do is just do!

Spartan Race

I am going to share with you my 10 commandments of running the Spartan Race. Let’s go! Aroo!!

Read more…

Advertisements

How does Spartan Race fortify your mindset for greatness? #SpartanUp

When you heard the word Spartans, you may remember the movie titled The 300. The 300 Spartans that fought against the massive army of Persian to protect their homeland, Sparta. Now we have the Spartan RaceIt is one of the fastest growing sport and obstacle race that begins in the US and now it is all over the world. I am so glad they have it in Malaysia too. 

Spartan Race Wall.jpg
Spartan Race participants showing Camaraderie 

Read more…

Strength of Powerlifter, Endurance of Spartan Elite. #TheHybridAthlete

There is numerous debate between developing strength and endurance for an athlete simultaneously. Strength athletes like powerlifter believe endurance work weakens them and strips them of their precious muscle mass. Endurance athletes like marathoner believe strength work will add unnecessary weight from increased muscle and slow them down. It is indeed a challenge to manage between those two elements of fitness and of course there are some truths in that.

SQUAT
Powerlifting Meet

Read more…

This is my Spartan Beast story! Aroo! #SpartanRaceMy

Hello there! I just completed my Spartan Race Beast!

Spartan Race Beast Marvin Inspire
My Spartan Beast medal! Aroo!

They live up to the name “BEAST!!”. The Spartan Beast was held at Iskandar Puteri, Johor on the 9 December 2017. It was 22 km with 35 obstacles race. It was a challenging race for me. At the end of the race, I got all kinds of cramps, bruises, cut and soreness.  It was not my best performance as I completed the race at the time of 4 hours 39 minutes. 

Read more…

How do I prepare for Spartan Race?

Spartan-Race-A-Frame-marvininspiration-motivation
The A-Frame

We heard of a marathon, duathlon, and triathlon. These are the typical endurance sports events. Now, there is an increasingly popular endurance race called The Spartan Race. It is categorized as Obstacle Course Race, in short, OCR. It is an endurance race that challenges your mental, physical limit with multiple environments. It could be at the jungle, hills, mountains, snow, tropical forest, and even in the desert. In between the courses, they are obstacles you need to complete. In every Spartan race, you will expect mud and barbed wire, robes, stones and spears. So do not ever expect to be clean at the finish line of The Spartan Race.

I completed my first Trifecta Last year. Spartan Race is relatively new in the Asia market. The first Spartan Race in Asia was organized in Malaysia on the 10 October 2015. I believe they were “testing the water” that time and it was a great success. Now I can see Spartan Race community is growing rapidly throughout Malaysia and in the Asia region. I am proud to be part of the community.

trifecta
My first Spartan Trifecta

I am going to share a little background about myself. Running long distances was not my thing. I am a powerlifter by background. I love to lifts like squat, bench press and deadlift.  I workout focus more on growth in strength and power. However, I am embarking on a journey to do both strength and endurance. In other words, being a hybrid athlete and with a spice of callisthenics. I am still learning and seeking advice from friends who are in the fitness industry and doing my own homework.  So, how do I prepare for Spartan Race?

IMG_3350.jpg
My fitness journey begins with Powerlifting

The Spartan Coordinators do not release the course map to competitors beforehand, there’s no way of knowing exactly what you need to prepare for. You have to be ready for anything. Regardless of what the obstacles are, your endurance, speed, and upper and lower body strength is going to be tested to the limit. If you want to be competitive, you may need to have to include all these components of fitness into your training routine.

These are my 7 Spartan Race Training Components.

1. You got to love Burpee.

Burpee is the bread and butter of every athlete that runs The Spartan Race. If you failed an obstacle, you must complete 30 burpees. There are some mandatory obstacles, which you must do such as the bucket carry, sandbag carry, A-frame and etc. I usually perform burpee as my finisher workout, superset workout and during a run like every one kilometre I will do 15 to 30 reps of burpees.

3333-420309.jpg

2. Endurance Training.

The distances for Spartan Sprint is 5km+ with 20+obstacles, Spartan Super is 13km+ with 25+obstacles, and Spartan Beast is 21km+ with 30+obstacles. It is very different from running a Marathon. The obstacles in between will mess your running pace, and it is worst is if you fail the obstacles. The 30 burpees are going to burn your legs.  To get ready for the distance, I usually run at least one long (more than 10km) run per week. 3 weeks before a race, I increase the distance (12km to 21km) and the number of runs. To spice it up, sometimes I do 15 to 30 burpees every 1 to 2 kilometres. If you are preparing for an Ultra Beast with a distance of 42km and 50+obstacles, you got to train longer and harder.

3. Trail and Hills Training

The only thing to expect is the unexpected. Spartan Race is always held close to nature. Expect to face nasty hills, rocky terrain, muddy path and cold river. Hence, same goes for your training. Hill and trail running should be a must in your training.

It is quite challenging for me to find a hill to train that is close to my place. So I usually run on the highest incline of the treadmill, and at times I will carry the 60lbs Spartan Pan Cake. I usually run at the beach and not so much on the tar road. If you got hill that is close to your place, you should that the opportunity to train there.

4.  HIIT and Interval training.

The obstacles between the race will affect your running pace.  It was worst when you failed, and you had to do burpees. So how can we train for this scenario? You can include interval training, and High-Intensity Interval Training (HIIT). These training increases your heart rate. Increasing your heart rate allow you to raise your anaerobic threshold.

Interval run is done by changing the running pace with the right interval duration.  What I usually do, for longer intervals, decrease your speed. For shorter intervals, increase your speed. For every one kilometre mark, I sprint as fast as I can then I proceed to jog until the next kilometre. Another way to mix things up is to do 15 to 30 burpees every one kilometre of your run.

I love to do HIIT with weights. One of my favourite, barbell complex. It is a continuous movement with a short period of time. It may include back squat, overhead press, bent over row and deadlift. One of my typical routine sets are 225lb back squat, pull-ups, burpees and neutral chin up. The goal is to push your body in an anaerobic mode and recover from it as quickly as possible to continue your running pace.

5. Powerlifting and Callisthenics

Working on your upper and lower body is essential. You might have to climb over a wall, carry a sandbag uphill, climb across monkey bars, do a Hercules hoist, crawl under barbed wire, bucket carry, Atlas carry and more. Typically, powerlifting main lifts are back squat, deadlift and bench press. These workouts will help to build your lower body strength a lot. For callisthenics, being great in your pull-ups, chin up, monkey bar, and robe climbing is a tremendous asset.  Invest some time to work in both powerlifting and callisthenics in your training week.

3333-420310

6.  Listen to your body and rest!

Listen to your body. At times, you may experience fatigue and exhaustion. Then, you got no mood to workout. There could be two main reasons. One, you do not have enough sleep. And two, you do not have a rest day. Make sure you give yourself at least 1 to 2 full rest days per week to allow your body to make necessary adaptations and recovery. Make sure you give yourself 7 to 8 hours sleep. Muscle is not built during the workout, it grows when you are sleeping. Rest is very very important to improve your fitness, maximising your results, and preventing injuries. Look through your workout program.

7. Go for a chiropractic and a massage to enhance recovery.

We send our car to service routinely. Probably, every 6 months or every 10,000km mileage.  Similar to our body, we push our body during our workout. We also need to “service” our body. I usually go for a chiropractic adjustment once a month. Chiropractic helps me to place my body in the proper position that then allows the body to heal itself. It relieves and losses my joints! Massage relieves the muscles which will speed up recovery and healing. It helps to relieve the Delayed onset muscle soreness! Yes, the painful DOMS! Please invest some time and money in a chiropractic appointment and a massage. It allows your body to work efficiently with less injury downtime.

Train smart. Eat right. Rest well. Sleep enough. Race hard!

Here are My Sample Spartan Race Workout Routines.

Sample Spartan Race Workout Schedule:

  • Monday – Powerlifting workout (Squat + Bench)
  • Tuesday – Endurance Run
  • Wednesday – Interval Run (Speed) + Obstacle Training
  • Thursday – Rest
  • Friday – Powerlifting workout (Deadlift)
  • Saturday – Interval Run (Burpee per km)
  • Sunday – Rest

When you schedule your workout, here are the things that you always need to consider;

  • Be flexible, it may be depending on your day job and weather.
  • Balance the schedule between strength and endurance.
  • Balance the schedule between the upper body and lower body.
  • Listen to your body and learn to rest.

3333-420306.jpg

 

3 Important Lessons from Spartan Super!

I completed the Spartan Race Super Malaysia on the 9 July 2017 at Nexus International School Malaysia, Putrajaya. The distance was 14.2km with 29 obstacles. It was a tropical and humid environment. I signed up in the Spartan Elite Category to get the feel of being surrounded with the top Spartan Racer. I completed the race with 3 hours 18 minutes and 32 seconds.

FitFour

Self-Awareness is an essential key element of success. I had a reflection during my flight back home, here are my 3 important lessons from running the Spartan Race Super.

1. Respect the Obstacles

The Altas Ball obstacle was an easy obstacle for me. If you follow me on my Instagram, I have a powerlifting background. Lifting heavy stuff in the race is very easy for me. However, on that day I throw that ball on the ground of hard that some of the dirt bounce off land on my eyes. My hand was dirty so I cannot rub it off. I spent about 15 minutes there to clean my eyes. I was too proud and being a show-off that Atlas ball was an easy one.  15 minutes is a lot of time! A lot! I would be different if I just put the ball down slowly and on my way continue my run. The lesson here is to respect the obstacle, then the obstacle respects you. 

 

Spartan.jpg
At the A-Frame!

 

2. Ask for help

When I joined the elite category, I thought it is a real competition. They will focus on finishing the time as soon as possible. I was struggling when I the dirt was in my eyes. I tried to handle it on my own first. Some of the Spartan Racer did offer helps. I responded, “It is alright”. I do not want to affect their run time. However, there is a Spartan Racer ignored what I said. He immediately calls the Race Marshall and shouted MEDIC! The Medic was immediately on the scene and gave me water to clean my eyes. I did not manage to see who he was. I am grateful that they are willing to help. One of the Spartan Code is Camaraderie. It means friendships, comradeships, and fellowships. Who ever he is, you have lived up to the Spartan Code of Camaraderie. Who ever you are? Thank you! The lesson here is to ask for help if you need it. I am very sure they will do their best to help you.

 

Spartan Race-Sandbag-carry- inspiration-motivation
Sandbag carry

 

3. Bleed more in Training

I failed 3 obstacles. There are Spear Throw, Multi Rigs, and The Twister. These obstacles can be easily overcome with proper technique. I had to say I was rushing through the obstacles which cause me to fail. I need stay focus and take down the obstacle one at a time. There are also hill through out the obstacles, and this is the gap I need to overcome. The lesson here is to be prepared for any unexpected obstacles. If you need to invest in obtaining the right tool to get the job done, just do it. It is better to bleed more in training, then bleeding in a battle.

Spartan-Race-barb-wire-motivation-marvininspiration
Barbwire crawl

 

Call to action;

  1. Be humble when you faced every obstacle. Especially, the one you are good at! 
  2. Ask for help when you are out of options. 
  3. Train smarter and harder!

I am now preparing for my next Spartan Race Beast on the 8 October 2017. My journey to my second Spartan Trifecta! I share my training through on my Instagram and my Facebook Page. Please show your support by following.  Feel free to share to your friends too! Thank you!

find your fire spartan race


3333-322894

FIND YOUR FIRE!

This is one of my favourite picture from The Reebok Spartan Race.  People often ask me, why do you race? My question to you why do you not race? The question “Why do you Race?” is a great metaphor of “Why do you live?”

File_000 (9)

I live to inspire people to embrace the adversity of life so that they can grow living life with fulfilment. That is why I Race. Let’s look at the two Spartans crossing the finish line right before the fire. One with a complete set of body, 2 arms and 2 legs. The other Spartan had 2 arms, 1 leg and crutches. Physically, they are different. However, both of them has the fire of a Spartan to beat all the life adversity.

The question is who has the most fire? At first glance, probably the one with crutches may have the most fire. However, I believe both of them has a different story to tell. One of them could be physically challenged which we can observe. One of them could be an emotional challenge which we cannot observe. At the end of the day, both of them has their own setback. But they cross the finish line! That is when it really counts! Here is the secret,  it is not about the setback. It is how you respond to your setback. All it takes is action! They make the decision to take action to break their setback. Instead of complaining about it and do nothing at all. They decide to take the positive attitude to matter how life hit them! That is the fire each of us needs to have!

The only disability in life is a bad attitude~ Scott Hamilton

My question to you my beloved readers, what are the setbacks you need to deal everyday? Have you found your fire? In other words, have your discover your why? How strong your fire to break the life obstacle? It is good to learn to embrace your fire, you will be impressed how far you can achieve despite all the setback. That is how life roll! All it takes is action, then the fire will ignite!

find your fire we are spartan

THERE IS NO FAILURE, THERE IS ONLY BURPEE!!

3333-449600.png

The BURPEE is the bread and butter for every Spartan Racer! Every time Spartans failed an obstacle, they are required to do 30 burpees! If not, they are disqualified from the race! So, if you want to join the Spartan Race, you need to be burpee proof!

Spartan Tip: Commit to do a minimum of 30 burpees per day! 

Burpee is a full body workout! It will burn fat, build endurance and works your entire body so hard that exhausted athletes have been known to sto Read more…

%d bloggers like this: