COAR Spartan Systems - Sprint
Program Goal:
Designed to build strength, endurance, durability, and movement capacity needed to confidently take on the Spartan Sprint race. This program focuses on improving the body's ability to repeatedly perform under fatigue through a combination of weighted efforts, running intervals, aerobic and anaerobic conditioning, crawl patterns, carries, and multi-planar movement training.
The training includes baseline testing, progressive programming, instructional exercise videos, and app-based delivery to provide a clear path from preparation to to race day. Whether preparing for a first Spartan Sprint or looking to improve race performance, this program is built to help individuals move efficiently, recover faster between efforts, and sustain high output across the entire event.
Race injury risk will be mitigated through the athlete working in all 3 planes of motion, maintaining a balanced push-pull ratio through the phases, and having a variety of bilateral and unilateral movements. Every day starts with movement preparation that is specific to the day's training session and ends with mobility to improve functional range of motion.
Foundations Phase | |||
Day 1 Anaerobic Capacity | Day 2 Total Push Hypertrophy | Day 3 Aerobic Capacity | Day 4 Total Pull Hypertrophy |
¼ Mile Intervals - Trunk Endurance | Squat - Upper Push - Anti-Rotational - Carry | Fartlek Run - Active ROM Recovery | Hinge - Lunge - Upper Pull - Anti-Flexion Core |
Strength & Work Capacity Phase | |||
Day 1 Tempo Run | Day 2 Lower Strength | Day 3 Sprint Intervals | Day 4 Upper Strength |
X-Runs - Multi-plane Trunk Endurance | Jumps - Hinge - Crawl/Carry Circuit | Descending Sprints Intervals - Active ROM Recovery | MB Throw - Pull Up - Multi-Plane Circuit |
Repeat Power Output Phase | |||
Day 1 Tempo Run Circuit | Day 2 Total Strength/Power | Day 3 Sprint Intervals | Day 4 Total Strength/Power |
½ Mile Intervals - Crawl Patterns - Multi-Plane Trunk Endurance | Squat/Jump Complex - Push/MB Complex - Carry Circuit | Sprint Ladder - Active ROM Recovery | Hinge/Jump Complex - Pull/MB Complex - Push/Pull Circuit |
What's the training schedule?
This is a 14 week training program and is broken up into 3 different phases. Every week is a 4-day training week with the workouts lasting between 45-60 minutes. The 1st and 10th weeks are Baseline and Retest weeks.
What equipment is needed?
You will need a Squat rack, Barbell, Dumbbell/Kettlebells, Adjustable bench, Bands/Cable machine, TRX, Foam roller, Swiss ball, Box, Medicine ball, and Turf/Field. If you do not have access to all this equipment, there is a customization option for this package to be built specifically to what equipment you have available.
How do I get started?
- Purchase this program
- Download the BridgeAthletic App from the app store
- Accept your email invite (from BridgeAthletic) and create a password
- Log in on the Bridge app with your email and password
- Begin training instantly
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$150.00
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ABOUT US
I have been a strength and conditioning coach for over a decade, serving in private training facilities, collegiate athletics, and tactical performance settings. Throughout my career, I have worked in four college athletic departments ranging from NAIA to Division I, coaching athletes in Volleyball (Indoor & Beach), Women’s Soccer, Softball, Track & Field, Cross Country, Women’s Basketball, Football, Men’s & Women’s Rugby, Women’s Ice Hockey, and Water Polo. Across every level of performance, one thing remains true: long-term success starts with a strong foundation in movement quality, education, and proper technique.
I currently serve as a Strength and Conditioning Specialist for the United States Air Force at Little Rock Air Force Base, where I work alongside Physical Therapy, Social Work, and Human Performance professionals to support Airmen in improving readiness, resilience, and long-term physical health. Through this work, I’ve seen firsthand the importance of structured training for individuals returning from injury, rebuilding confidence in movement, or simply trying to feel stronger and healthier in everyday life.
As a former collegiate athlete and now a mother of two energetic boys, I understand how priorities, schedules, and physical goals evolve through different seasons of life. Whether your goal is improving athletic performance, building strength, returning to exercise after time away, increasing energy for everyday activities, or simply feeling more capable in your own body, I’d love to help guide you through that process.
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