Friday, March 30, 2012

Mud MadnessTraining Schedule: Week 1

Fellow Mud Madness members! This is the first installment of our SPARK It Up-Mud Madness (MM) training program. Keep an eye out for weekly updates so that you can train with us from near or far.
Here is everything we'll be working on this coming week. Each of the moves is broken down by the MM event that it will prepare you for. Not sure what the move is? Leave a comment. We'll keep everyone on the same page. We'll also be taking pictures and video for everyone to follow.

Try to follow the timelines given and to work as hard as long as you can during each training circuit. On off days, you should work to get in 1.5 - 3 miles worth of jogging or running at least twice per week. Grab a training buddy and get to it! Feel free to join our team, SPARK It Up, on Monday nights and Saturday mornings as a drop-in training partner.
We're looking forward to fielding comments or questions and having plenty of discussion.
Have fun. Be safe. Train hard. MUD MADNESS!!!!

Venue specific move
TimeBraveheart charge
:10Dyno Warm-Up
:15Drill Circuit 1Sprints
Ramp sprints
:25Drill Circuit 2Stop and starts
Rope/ramp relay
Stair erg
:40Drill Circuit 3"Haynesworth"
Kiss of mud
:15Drill Circuit 1SEAL crawls
Bear crawls
:25Drill Circuit 2Up/downs
Crab walk
:40Drill Circuit 3Mountain climbers

Wednesday, March 28, 2012

Mud Madness Prep Course: SPARK It Up Team Training Info

SPARK It Up Training Team and Fellow Mud Madness members from Everywhere!

We’re excited to begin our training for the September 8th Tough Mudder. Monday workouts will meet promptly at 7PM. Saturday workouts will meet promptly at 9AM. All workouts will be posted here. Alerts will be made on facebook and twitter. Our week 1 training schedule will be up very shortly.

On training day one, we will introduce our SPARK Staff, talk some logistics about workouts and get everyone acquainted. As some of you have mentioned, there will be training days that each of us miss for one reason or another. This is ok. Life happens. However, we will all do our best to make each training session we can and also support our fellow Mud Madness members during training if it is needed.

Note: all of our workouts are going to be posted via tweets and our blog. If you’re going to miss a day, you should keep an eye on these outlets so that you can make up the training session and not skip a beat!

Twitter: @SPARK_Bod_Doc

Also be sure to share the info with friends who are running the Tough Mudder race and may be interested in joining us. Drop-ins are welcome at $20 per day; we can accept cash or check for drop-ins.

We will work out rain, shine, monsoon, hurricane or otherwise. Here is some info that should prove helpful:

Highly recommended but not required. A training-gear bag with the following:

·         Change of clothing
·         Large towel
·         Gloves: football, gardening or otherwise. We will be doing a lot of moving around on our hands and using the environment to improve our grip strength. However, there is no need to mar up our hands if possible. I wear these gloves FYI: These are relatively inexpensive and can be purchased at nearly any sporting goods store. There are many other brands and types ranging in price from $15-$50. Find what is comfortable for you.
·         New-ish running or training sneakers that fit well. These will be your Madness shoes. While minimalist sneakers like the NewBalance Minimus are excellent shoes to walk and resistance train in, I do not recommend them for this type of race or training as they will not provide you with the ankle support needed for the uneven terrain nor the cushioning for the various different surfaces you will be running on. I’d recommend finding one pair of sneakers for training and the eventual race. The tradition at the end of the Tough Mudder race is to throw your sneakers in the ‘pile’ after the race. These sneakers will likely not be worn again by you but they are cleaned and donated to those who are less fortunate.
·         Athletic tape: each of you should bring a roll. Before each workout we will take time to tape wrists and any nicks while we talk about the days’ exercise circuits. The biggest risk for injury during the race and training is likely to ankles and wrists. We’re going to work hard to prevent injuries where we can.


2331 Mill Rd, Alexandria, VA 22314

Base Camp:
2609 S Walter Reed Dr, Arlington, VA 22206

Superman Hill to Fort Barnard Park
2101 South Pollard Street, Arlington, Virginia 22204

Angel Park
299 W Taylor Run Pky, Alexandria, VA 22314

Carlyle Quad
In front of 330 John Carlyle Street, Alexandria, VA 22314

We’re excited to begin training. Have Fun. Be Safe. Train Hard. TOUGH MUDDER!!

Wednesday, March 14, 2012

Mud Madness Prep Course! Begins 4/2/2012. Calling All Mudders.

We’re all excited about competing together to survive the Tough Mudder Frederick, MD 2012. The event will be taking place on September 8th and 9th.

We have designed a training course specifically to prepare you for each event you will face on the Mud Madness (MM).

If you're not yet a member of a MM team, feel free to join us on 'SPARK It UP'. Space is available but limited. As with our team registration, space in our TM Prep Course, starting 4/2/2012, is limited as well. See below for details

Anyone participating in the Tough Mudder or anyone who would like the experience of training with a bunch of Mudders! Participants who are registered with team SPARK It Up will receive team shirt. All others may purchase the SPARK It Up training t-shirt.

Twice per week for 10-weeks of boot camp style classes offered by SPARK Physio’s orthopedic physical therapists and professional strength and conditioning coaches. Veterans of Tough Mudder events and elite level conditioning programs will lead and perform all of the conditioning drills.

We will use primitive exercise techniques specifically designed to prepare participants for each individual obstacle and the high exercise intensity encountered during the Tough Mudder.

Locations will vary over the course of the program. All TBD in advance of training session. Locations will be within the NoVA area and will include public parks, street locations and of course, our facility in Alexandria, VA

Session #1:
Week of April 2nd through the week of June 9th
Session #2:
Week of June 18th through the week of August 25th

Costs and requirements:
Program cost: $299 per participant
(about $15/workout)

All participants will:
·  Read and sign SPARK Physio ‘training client contract’
·  Complete a PAR-Q exercise readiness questionnaire
·  Remit payment by the due date for participation in each session (can mail check or use credit card or cash in person)
·  Adhere to all instructions and advice from professional staff

·         A towel
·         Water
·         Good attitude
·         All the guts you got!

You can officially register beginning today. We need your completed Training Client Contract, your completed PAR-Q and payment no later than 3/26/12. If you would like to complete and mail all of the necessary info and payment or just have questions please email us at As always, feel free to come by our HQ in person. Just let us know when to expect you.

The first workout of Session #1 will meet at 7PM on Monday, April 2nd at our Alexandria location. This session will run longer than most as we will convene briefly for some “chalk talk” and to get everyone acquainted. Workouts during Session #1 will be on Mondays at 7PM and Saturdays at 9AM.

Feel free to pass this info along to anyone you think would enjoy training with us. We’re looking forward to training with you all.