How to train for an obstacle course race mens health. In general, it takes between 4 to 16 weeks of training before the race. In this guide, ill take you through the basics of training for an obstacle race. Aim for three to four workouts a week, increasing training volume gradually from one week to the next. Train your clients to get down and dirty ace fitness. The training plan price is a oneoff cost, not a weekly cost. Obstacle course races such as the tough mudder, in particular, will have you commanding a lot of respect from your peers and counterparts alike, simply because completing what continues evolving into an iconic obstacle course race is right up there with the biggest modern day achievements anyone could ever accomplish. The ultimate obstacle course race training plan the eightweek training plan for obstaclecourse domination. Obstacle course racing ocr and mud runs have been popular since 2012nearly 500,000 people participated in 2017 according to a recent industry report. I run an obstacleracespecific training website, and my upcoming book, the obstacle race training bible.
Au contraire, enter most obstacle course races, and youll see people of all shapes, sizes and fitness levels on the starting line. Located in tricities washington, our obstacle functional training program will get you ready to face any obstacle. May 20, 2015 here are 16 of the best exercises you should be using in your training for mud runs, obstacle course races or adventure races. Here are 16 of the best exercises you should be using in your training for mud runs, obstacle course races or adventure races. Luckily, training for a short obstacle race like warrior dash wont require much more time and effort than a 5k 10k race. Find some ideas how to organize the best obstacle courses for kids that will keep them occupied for hours. Race day domination is a 24week obstacle race training plan. The 8week training plan to demolish an obstacle course race. Obstacle race training 0622 why it is different than running 6 universal truths obstacle race mentality how to train for a short course race like warrior dash how to train for a long course race like tough mudder how to use your training plan obstaclespecific training race day 2341. Hill runs a pet peeve for many racers yet an alltoocommon obstacle, running up and down hills is where. Stack expert rob decillis provides a complete 8week training program designed to prepare you for tough obstacle course races.
Tough mudder training spartan race training military training backyard gym backyard obstacle course backyard ideas obstacle course training obstacle course races garage gym wall obstacle build and train raise the wall up to did you choose supports that were big enough. You need to accumulate time on your feet, improve grip strength, and build general athleticism to be competitive in the world of ocr. The first obstacle race i ever did was a super spartan back in 2012 and it ended up being almost 12 miles. Train for an obstacle race with this 6week plan womens. This 10week plan will get you race ready for any obstacle event, from a tough mudder to a super spartan, with workouts. Below is a template for creating a gym or outdoor based ocr strength training program for our racer. Developing a training program for a mud run or obstaclecourse race requires taking the time to examine the event course many races list most of the obstacles on the course on their web site to help participants prepare, but do leave a couple. View show abstract planning and implementation of medical support for a crosscountry obstacle race. An obstacle course race is a generic term for a type of running race that has exploded in popularity in recent years. They come quickly and often, so you need to be focused on race day. Obstacle racing is no joke, and even if no actual death as happens during such events, you should start training yesterday. Start their training by creating your very own spy training camp. When training for an obstacle course race, try to incorporate some of the fun factor into your training plan. Adventure race training, obstacle course racing, obstacle course training, adventure races, adventure racing, mud runner, obstacle races, mud run, tough mudder, spartan race, warrior dash, running dirty.
A host of the worlds top athletes compete in obstacle course racing ocr, outdoor competitions designed to test mental. Not to worry, well dive deep into the nitty gritty of it from all sides. The ultimate obstacle course race training guide runners. This 10week plan will get you raceready for any obstacle event, from a. If you want to be privately coached or to train in a group, then you can consider our personal coaching service or our training classes. Download your copy today to receive all of this information. Therefore, forget about the allinone gym machine, or the endless weight lifting and. Obstacle courses offer a unique challenge, so your training must be unique as well. Aug 01, 20 the ultimate obstacle course race training plan the eightweek training plan for obstacle course domination. The 10week obstacle race training plan this link opens in a new window. The amount of training youll cumulate before the race drastically makes a difference between finishing the race or dying on the course.
Lie on your back with your knees bent 90 degrees and your feet flat on the floor, toes pointed forward. Pdf ultimate obstacle race training download full pdf. Learn how to capitalize on this growing trend by offering profitable smallgroup training programs designed to help clients train for specific events throughout the year. Ocr training plan for beginners ocr world championships. They have been asking me to set up and prepare obstacle course. The ultimate obstacle course race training plan outside online. We took the program from the book and broke it down into an introtest, prep level, domination level alpha, and crush it level for athletes of varying abilities. To excel at ocrs obstacle course races, racers have to be adept in three areas. Whether you want to join the military, special operations, police, or fire fighting professions, or you want to race and compete in the new and exciting obstacle course racing events, this workout is for you. C the people in the audience are motivating the racers. Signing up for an ocr gives you a specific training goal, which is key to any training program. One personal trainer and spartan sgx coach shares his top. Mud runs and obstacle course races are hugely popular and attract a wide range of participants.
The viking obstacle course is open to the public as a training facility for individuals and groups spring through fall. Obstacle course racing is the perfect marriage of strength and endurance in a competition. Preparing to run an obstacle race our goal is to prepare you to race your first obstacle race or improve your game on the course. Heres a simple protocol you can follow to incorporate hiit into your training routine. Check out these simple workouts and fun exercises that can be done athome with makeshift or no equipment at all. If youre curious about obstacle course races but arent sure where to begin your training, read on. It doesnt matter if this is your first or fiftieth race. Perform this circuit three times a week after your normal training sessions. This sixsession program from daily burn is based on spartan sgx training and is designed to help athletes at any level conquer the obstacles of a. Ultimate obstacle race training book mud run, ocr, obstacle. If you have an ios device, you can download our convenient iphone or ipad app. Most races will list the majority of the obstacles online.
Jan 23, 2017 how to train for an obstacle course race. While some consider obstacle races a cesspool of liquid. The first howto guide to help readers prepare for and conquer a new and growing form of distance racing popping up all over the country. Building strength and stability across the hips, midsection, and shoulders. The ultimate mud run training plan this link opens in a new window. Every obstacle course race warrior dash, spartan race, tough mudder and. This ebook is a pdf file and the sales helps support the heroes of tomorrow.
Many obstacles require participants to have the upperbody strength to lift their own body weight, the coordination to climb over walls and the flexibility to lowcrawl through tunnels or under barbed wire seriously. Based on the physical demands of an ocr, weve narrowed down a few products that we feel are. The ultimate obstacle course race training plan the eightweek training plan for obstacle course domination. A typical obstacle course run can range from 5 kilometers 3. For a complete beginner, train for at least three to four months even more.
If you want to be privately coached or to train in a group, then you can. When people think of obstacle course race they either focus on either the obstacle part. Just scroll to the top of the page and select the buy buttontags. Here are 23 free programs that you can use at home or the gym. Spartan obstacle tutorial sled drag watch video atlas carry tutorial watch video a frame cargo net tutorial watch video spartan race rope climb tutorial watch video spartan race seven foot wall tutorial watch video spartan race inverted walls tutorial watch video spartan race spear throw tutorial watch video monkey bars training watch video. Using balloons, pool noodles and lots of water, this obstacle course is perfect for all ages.
An active warmup is important before an obstacle race or training session since youre using your entire body. The ultimate 2month obstacle course race training plan muscle. I run an obstacle race specific training website, and my upcoming book, the obstacle race training bible. Therefore, we are looking at training them twice a week. The key to conquering these races is to combine the fitness. The obstacle course workout ace military courses and oc racing. Mud run guide is here to help you with getting prepared for your first or fiftieth obstacle race or mud run. Mudder is billed specifically as a personal challenge and not a race. Jul 04, 2017 obstacle course race training strongfirststyle. Kids love to pretend as spies or as action characters. In addition, you need explosive power, stability, and stamina. Obstacle race training 0622 why it is different than running 6 universal truths obstacle race mentality how to train for a short course race like warrior dash how to train for a long course race like tough mudder how to use your training plan obstacle specific training race day 2341. A good ocr training plan should focus on these elements.
Make sure youre loose and limber going into every workout by completing a few walking lunges and lateral lunges, planks, arm swings and hip circles. Rather than doing a fourmile run, go on an adventure run by adding activities like burpees, walking lunges, pushups and curb walks for balance. Since then i have done a handful of races including, 5k rugged maniac, tough mudder, and another spartan. Short course races are typically about 34 miles long and have up to 20 obstacles. We have extensive experience with training equipment. Located in tricities washington, our obstaclefunctional training program will get you ready to face any obstacle. Build an effective obstacle course training plan breaking. It can often be hard to know where to start when it comes to training and coaching. Obstacle race training delves into the world of obstacle races and mud. Remember that the client, if part of a racing club or community, will likely have three days a week of running and club practice.
Obstacle course race training involves more than just running. Apr 03, 2019 signing up for an ocr gives you a specific training goal, which is key to any training program. The ultimate 2month obstacle course race training plan. To help you in your training for your next obstacle race or mud run, weve designed a diy wall you can build in your own backyard. An active warmup is important before an obstacle race or training session since youre using your entire. The ultimate obstacle course race training plan outside. First, a good training program for ocr will include a wide selection of exercises, that work your entire body. Preparing for an obstacle course race requires a comprehensive training program that will improve your strength, power, muscular endurance, aerobic capacity and anaerobic capacity. Whether youre training for a spartan race or simply want to work on your strength, endurance, and athleticism, the daily burn spartan training program is for you. While the sample is less than of the total book, i hope you. Obstacle course race training sample workout to try. You can also do it on an off day, just make sure you leave at least one day a week for recovery. Results show that specific training on obstacle course can enhance sport performance. If you are a guest of sunny hill resort, use of the obstacle course is included in your allinclusive stay.
The ultimate obstaclecourse workout experience life. Ready yourself for your next race by training properly and going through the proper phases. The first howto guide to help readers prepare for and conquer a new and growing form. Sep 06, 2018 obstacle course racing ocr and mud runs have been popular since 2012nearly 500,000 people participated in 2017 according to a recent industry report. You train by yourself, following the structure of the training plan. We are strongfirst, and in my humble opinion, we have strength training and basic metabolic conditioning down compared to the average joe. You schedule your training daystimelocation at your own convenience. A host of the worlds top athletes compete in obstacle course racing ocr, outdoor competitions designed to. Develop your strength, endurance, and dexterity to crust any obstacle course. The ultimate 2month obstacle course race training plan whether its a spartan race or a tough mudder overcome any impediment you may face in an ocr with this eightweek strength and conditioning plan.
To get you ready for your first race, joe distefano, director of training for spartan race, put together the following program designed to strengthen all. Obstacle course race training programs former navy seal cscs. The obstacle course workout ace military courses and oc. A strongfirst approach to obstacle course race training. This, of course, depends on the type of race you are planning to partake. If you are training for a race longer than four miles, complete this workout according to the chart below. Download a printable pdf of this 6week training plan. In the meantime, im here to share my expertise with you in this article. I would do them every weekend if i could, but it takes up a. So you want to do a 5k obstacle race, mud run, zombie run, or whatever new race is coming to town.
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