6/23/2014. The 7 Pillars of Spartan Racing. Introduction: The Spartan Code. Objectives STAMINA STAMINA STAMINA

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1 The 7 Pillars of Spartan Racing Introduction: The Spartan Code Jeff Godin, Ph.D., CSCS Founder Spartan Coaching EXSS Department Chair, Fitchburg State University Joe DiStefano, CES, PES, CSCS Founder Spartan Coaching 2013 IDEA Health & Fitness Association. All Rights A Spartan pushes their mind and body to their limits. A Spartan masters their emotions. A Spartan learns continuously. A Spartan gives generously. A Spartan leads. A Spartan stands up for what they believe in, no matter the cost. A Spartan knows their flaws as well as they know their strengths. A Spartan proves themselves through actions, not words. A Spartan lives every day as if it were their last. Objectives STAMINA Identify The Seven Pillars of Spartan Coaching Identify What They Mean to Spartan Race and Spartan Coaching How to Incorporate The Seven Pillars Into a Group X Training Program Stamina Is a person s ability to finish the task or event at hand regardless of external physical or mental barriers. Stamina is more than Endurance to a Spartan. Stamina is about having the energy to move forward and to be able to execute effectively towards the end of a competition or task. Stamina includes cardiorespiratory endurance, muscle endurance, and anaerobic capacity. 3 STAMINA STAMINA The 1st half of Ultra Endurance The 2nd half of Ultra Endurance events events Not slowing down, just because Family problems there is a 9 wall standing in Outside Stressors your way Meeting work expectations Having the same energy at the Meeting family expectations end of race as you did at the beginning of the race It is critical to success in a Spartan race It is critical to success in a Spartan race 6 6 1

2 Incorporate STAMINA POWER Long Slow Distance Training Long exercise sessions with brief recovery periods High Intensity Intervals Slightly unset expectations Don t stop until I say so! 15 Burpees, then make it 20 workout, then do something different 7 Power is force divided by time. Explosiveness is essential to overcome physical barriers such as leaping over a wall of fire, or the continuous explosive efforts involved with the Spartan Death Race like chopping wood or doing Burpees. Power is essential to success in all Spartan races. Power is the ability or capacity to perform or act effectively or exert control. Power is related to the ability to produce a large amount of energy in a short period of time. POWER Incorporate POWER Jumping Chopping Throwing Sprinting EmPOWERment The power to make change, Build confidence Giving your clients the skills, resources, authority, confidence, motivation, and holding them accountable for the outcome of their actions. Contributes to their competence and satisfaction. Achieving goals leads to more goal setting Awareness of what one is capable of 9 Plyometrics Chopping Medicine Ball Throws Sprinting HIIT EmPOWERment 10 EmPowerment EmPowerment Teaching Provide instruments for success Encouragement Encourage using the newly found confidence in all areas of life Positive reinforcement You are better than you think you are and you can do more than you think you can do! Give your clients a sense of being in charge of their own lives Self efficacy According to Albert Bandura, self-efficacy is "the belief in one s capabilities to organize and execute the courses of action required to manage prospective situations. In other words, self-efficacy is a person s belief in his or her ability to succeed in a particular situation. Bandura described these beliefs as determinants of how people think, behave, and feel. Experience, social modeling, social pressure, physiological factors 2

3 ATHLETICISM ATHLETICISM Athleticism is the mind and body s ability to react to stimuli in an efficient manner. The athlete has the ability to move through full range of motion, has body control and a kinesthetic awareness of body position through a wide range of activities. Being a great athlete requires possessing a variety of athletic qualities (motor abilities) and being able to use them effectively to perform sporting actions. ATHLETICISM Incorporate ATHLETICISM Reactivity Agility Ability Broad development of all dimensions of fitness related to Spartan Racing. Proactive - Response-ability - Predicting the future - Sometimes we need to react to a change in circumstances or conditions. But it is done in a way that is consistent with our values. Adaptive 15 Agility Drills Balance Drills Coordinated movements Self-reflection Critically evaluate Prevention Problem solving Stay ahead Prioritize Evaluate processes Anticipate READINESS READINESS Readiness is the state of being physically prepared to take on any challenge, physical or mental, at any point in time. Readiness is the strong foundation of fitness backed by self confidence and experience, and a willingness to try anything twice. Total Fitness Ready to take on any physical challenge at will. Aerobic and anaerobic energy systems toughness The First Premise of Unbeatable Mind that we must win in the mind before entering our battles in life. Mark Divine, SEALFIT Know your why Connect with your purpose Focus/ centering Remove negativity Remove unnecessary work

4 Incorporate READINESS Periodization Broad selection of activities Try novel approaches Planning Homework/ reading Encourage journaling after the workout or competition. - Process negative thoughts to deal better with them in the future Wrist band - Redirect Eyes wide open - Meditation and awareness 19 TENACITY TENACITY Tenacity means nothing can go wrong, even when it appears to others that it has. Without tenacity any career in obstacle racing will be short lived. Tenacity means living up to the Spartan Code no matter the cost. Completing what was started Finish a set strong Maintaining strict form despite fatigue Willpower Perseverance Never giving up even when things get extremely difficult NJ Super Spartan 22 Incorporate TENACITY ATTITUDE Don t let them quit on a set. Don t let them miss a workout. Remind them of the why. Don t let them make excuses. Make them adhere to strict form. Challenge with marshmallow test - Give up one thing they love for 4 weeks. Give a tedious home work assignment. 23 Attitude is the positive state of mind held by individuals despite deteriorating conditions. Previous failure does not stand in the way of a Spartan, in fact, Spartan law prohibited warriors from ever backing down in the face of adversity. Attitude and positivity are an essential part of being a Spartan; without them even elite fitness is as useless as running on a treadmill expecting to finish somewhere other than where you started. 24 4

5 Attitude Incorporate Attitude Outward expression of a positive attitude - Smile - Energy - Laughing Internal thoughts either positive or negative Influenced by the environment Are learned behaviors It is a habit The un-healing doctor Be a role model Have energy Tell funny anecdotes Lift spirits when the conditions are tough A Cognitive Component: Your thoughts and beliefs about the subject An Emotional Component: How the object, person, issue or event makes you feel A Behavioral Component: How the attitude influences your behavior Reinforce positive behavior Call-out negative attitudes Redirect focus "Our lives are not determined by what happens to us, but how we react to what happens. Not by what life brings to us, but by the attitude we bring to life. A positive attitude causes a chain reaction of positive thought, events, and outcomes. It is a catalyst...a spark that creates extraordinary results." - Anonymous Nutrition is being biochemically prepared for a challenge. Strong nutrition gives your health and fitness the ammunition it needs to perform. We live in a country where 90% of the population claims to have good nutrition yet two-thirds are overweight. Where is the disconnect? Nutrition is about selfexperimentation and a keen eye. Are you eating that apple because somebody told you it was healthy or because from your own experience you discovered it to be so? Without the right nutrition all of the other pillars are hollow. They may look good on the outside, but without Nutrition, they will not bear the full weight of living the Spartan lifestyle Pontzer H, Raichlen DA, Wood BM, Mabulla AZP, et al. (2012) Hunter-Gatherer Energetics and Human Obesity. PLoS ONE 7(7): e doi: /journal.pone Key Points Understand the importance of the 7 Pillars and the role they play in creating better humans The 7 Pillars are to be viewed as both physical and mental accomplishments Sucessful incorporation of the 7 pillars builds fitness and a can do attitude that develops obstacle immunity at the race and in life. Table 1. Population characteristics, energy expenditure, and body composition. 29 5

6 2013 IDEA Health & Fitness Association. All Rights Thank You! Jeff Godin Joe DiStefano REMINDER! Please rate this session using the IDEA Fitness Events App on your mobile device IDEA Health & Fitness Association. All Rights 6