Some blog housekeeping first: If you look to the right, and below, you’ll see we now have Project Wonderful adspace on the site now. This is a trial run, to see how it goes. If you don’t like the ads, feel free to let me know in the comments section below, or on any of our social network pages(links at top). I think they’re pretty unobtrusive, but I don’t want an eyesore or anything. Also, we now have a friends of the blog section in the sidebar! That means we’re doing link exchanges, so if you’re interested in cross-promoting your blog, comic, or site, let me know in the comments, or, again, any of the social networking sites linked above.
Alright! So, Spartan IIs have some pretty awesome physical characteristics. They’re the fastest, strongest, and most enduring human beings living. Picked from an incredibly select genetic pool, and boosted with all kinds of nifty drug and gene therapies, they are literally beyond human. This is tough to match, as a normal human. That said, you can reach some pretty astounding levels of well-rounded fitness yourself, with enough time and dedication. You may not be able to reach Spartan-level physique, but you’ll definitely be pretty superhuman compared to your average human being.
I’d recommend the Fighter Diet with this one, although you may need to up your caloric intake and protein a bit just to keep up with your body’s requirements. If you feel run down and out of energy after a couple weeks on the workout program, even when you’re getting at least 8 hours of sleep a night, I would recommend increasing your caloric load to compensate.
Also, make sure you always warm up before exercising! I did a video tutorial on how to warm up properly, so check it out!
Barbell & weights
Dumbells & weights
30 Minutes of running/walking. Run more than you walk, if you can, but make sure your body can handle it. Finish with three sets of 10-25 jumping jacks.
30 Minutes of running. Start going for distance, now, see how many miles you can cover in thirty minutes. Finish with three sets of 25-50 jumping jacks.
Level 3(Spartan I):
45 Minutes of running. As before, try to put in as much distance as you can in those 45 minutes. Finish with three sets of 5-10 burpees.
Level 4(Spartan II):
60 Minutes of running. Again, going for distance. Finish with three sets of 10-20 burpees, OR as many sprints as you can manage(thirty seconds of rest between sprints).
Workout A(upper body):
5×5-8 seated overhead press(dumbbells or barbell).
5×5-8 bench press(dumbbells or barbell).
5×5-8 standard deadlift(barbell)
5×5-8 one-armed dumbbell rows.
5×5-8 bicep curls(dumbbells or barbell).
5×5-8 front squats
5×10-15 twist crunches(hold a weight plate on your chest to increase difficulty)
5×10-15 oblique side bends(dumbbell)
5×10-15 leg lifts(hold a dumbell between your feet to increase difficulty)
Workout C(lower body):
5×5-8 back squats(barbell)
5×5-8 hamstring curls(bench or hamstring curl machine)
5×5-8 weighted calf raises(dumbbell)
5×5-8 weighted lunges(dumbbell)
5×30 seconds farmers walks(dumbbell)
Day 1: Workout A
Day 2: Cardio
Day 3: Workout B
Day 4: Rest
Day 5: Workout C
Day 6: Rest
Day 7: Cardio
When performing these exercises, you want to start low weight if you’ ve never lifted before. I’m talking, like, just the bar. Seriously, there’s no shame in getting good form correct. A note on form: use the internet. Find videos and articles if you’re not sure how to do an exercise correctly. It would be more than a single post’s worth of time to go through proper form for all of these exercises, and there’s plenty of qualified individuals out there that have already done it. If you’re working out at a gym, don’t be afraid to ask other lifters for advice(make sure you don’t interrupt one of their sets, though). You should be working with a spotter anyway on some of these at high weights, so it’s good to make friends.
On increasing weight: Do it slowly until you’re at a comfortably heavy weight without sacrificing proper form. The weight should be light enough that you can finish your sets, but heavy enough that you feel totally blasted at the end. Generally, this is usually around 80-85% of your 1RM. 1RM is your one rep max – the amount of weight that you can manage to lift just once, and no more. ALWAYS have a spotter when testing what your 1RM is.
That’s all for today. Tomorrow we’ve got The Skills of Master Chief, so be sure to check back then! Don’t forget to tell your friends about the site if you liked the blog post!
Dan “DaRatmastah” Wallace