This 12-week program aims to prepare participants for tough mudder and spartan races. The program progressively increases workload over time through phases focusing on plyometrics, strength training, balance, range of motion, and cardiovascular exercise. Key movements like lunges, squats, and pull-ups target the legs, back, chest, and core to improve performance in the races. Unlike other programs, this one breaks down each competition movement and provides evidence from research to support the workout design and progression.

1. Michael Sigala
German Suncin
Kyle Wroblewski
The Smart Choice
Are you interested in competing in the tough mudder, the spartan race, or a similar type
of race for the first time and want to actually perform well? Then you came to the right place,
with this 12 week program you will see results that you have never seen before. You will feel
better and be well prepared, finishing the race with a smile on your face and the confidence that
you deserve. This program will progressively improve your performance by targeting key
movements and lifts that will exhilarate your performance. You may ask, why is this program
different from any other program? Well unlike the other programs this program breaks down
each movement of the competition that will be utilized, it progressively increases so that you will
see improvement rather than plateaus, and has evidence for each workout that is listed from
scholarly articles and analyzation of movements. So if you want to succeed in the race you are
about to compete in choose this program because it’s the smart thing to do.
Plyometric Drills
Phases Sets/Reps Intensity Rest
Beginner 3 x 20 Low 1 min
Intermediate 3 x 15 Medium 1-2 min
Advanced 3 x 5-10 High 2-3 min

2. Strength Training
Phases Sets/Reps Intensity Rest
Strength/Hypertrophy 3 x 8-10 8 RM 90 sec – 2 min
Power/Speed 4 x 3-5 3 RM 3-5min
Muscle Endurance 5 x 12-15 12 RM 30-45 sec
Balance Training
Phases Sets/Time Intensity Rest (seconds)
Beginner 5 x 30s Low 20s
Intermediate 5 x 45s Medium 30s
Advanced 5 x 60-90s High 45s
ROM
Phases (Stretches) Sets/Time Intensity Rest (seconds)
Static 5 x 25s Low 20s
Static/Dynamic 5 x 25s Low/Medium 20s
Dynamic 5 x 25s Medium/High 20s
Cardiovascular
Phases Sets Intensity (RPE) Rest (seconds)
Beginner 10 12-13 30s
Intermediate 6-8 15-17 45-60s
Advanced 4-5 18-20 60-90s

3. *RPE = Rate of Perceived Exertion
Used to regulate intensity during aerobic training on a rate of 6-20
6=No exertion, 20=full exertion
Exercise Importance
for Activity
Legs Back Chest
Core Monster Walk
Lunges
Barbell Squats
Pull Ups (Assisted
Pull Ups if they can’t
do pull ups)
Lat. Pulldown
Seated Rows
Bench Press
Push Ups
Dips
Assistance Leg Press
Deadlifts
RDL’s
Upright Rows
Bent Over Rows
DB Pullover
Inc. DB Bench Press
Dec. DB Bench Press
Isolation Leg Extension
Leg Curls
Leg Abduction
Machine
Leg Adduction
Machine
Reverse Fly
Back Ext. on Roman
Chair
Superman/Aquaman
DB Fly
Straight Arm Front
Pulldown
Exercise Importance
for Activity
Plyometrics Balance Cardiovascular
Core Ankle Hops
Single Leg Hops
Tuck Jumps
Split Squat Jumps
Side-to-Side Hops
Single Leg Stance
Single Leg Stance -
(eyes closed)
Therapad Progression
Cup Pick-ups
Star Drill
BOSU Single Leg
Stands
300 Meter Shuttle
12 Min run
Stadiums
Jump Rope
Pool Laps
Kick Board Laps
Assistance Rope Wave
Lateral Barrier Hops
Tire Flip
Sled Push/Pull
Row Machine
Treadmill Climb Wall
Stair Climber
Isolation Front Box Jumps
Depth Jumps
Standing Long Jump
Stationary Bike