The road to Spartan or Tough Mudder Nashville 2025 starts NOW. The 12 week program is divided into 3 phases so participants of all levels of fitness can get involved. • The first 4-week phase is primarily focused on foundational strength building exercises to develop your core and get your body moving through all planes of motion. • The second 4-week phase continues to build upon the foundation created during phase 1. We will increase the difficulty of the movements now that we have established a strong base. • The final 4-week phase is designed to use even more challenging movements to develop and improve your strength and endurance and refine the healthy habits you have formed.

Training program to prepare for a 5K race. Incorporates short suspension (TRX) training exercises to help develop strength to improve overall performance of the 5K.

Training program to prepare for a 10K race. Incorporates suspension (TRX) training to develop strength to improve overall performance for a 10K race.

12 Week Program to prepare you for a Half Marathon. Incorporates Suspension (TRX) training to develop overall strength to improve performance in the Half Marathon.

24 Weeks to go from zero to Marathon.

This is a 4-week program. Coach Derek will contact you to determine which specific program woul dbe ideal for your fitness level. It is designed to activate your muscles and fire up your metabolism to maximize fat burning. There is a full year's worth of progressively more challenging programs. ** You will need dumbbells, resistance bands, and a pull up bar for this program ** Note: Pick a weight that is challenging (but possible) for you to complete the rep targets - with good form.

Four weeks of programming. 3 workouts per week to get you started and prepared to take on your first (Or your next) Obstacle Course Race! The 4-week phase is focused on foundational strength building exercises to develop your core and get your body moving through all planes of motion.