A Week of Workouts for Obstacle Athletes
by Joe Vennare, co-founder of The Hybrid Athlete and co-creator of Race Day Domination.
So you have signed up for an obstacle course race and are starting to second-guess your decision.
The libations enjoyed during happy hour combined with peer pressure from friends – wimp, weakling, wuss – got you to agree to take on Tough Mudder, Spartan Race or another one of these insane adventures.
Don’t back down from the challenge, step-up, and start training.
An obstacle race training plan should include strength, cardio, and hybrid workouts that are used to build functional muscle, speed, and overall fitness.
Body weight exercises, compound movements, and kettlebell exercises create the type of relative strength needed to navigate tricky obstacles.
Interval – based cardio, hill sprints, and tempo runs prepare you for the start and stop nature of the race.
Then, hybrid workouts that mix strength and cardio with a weighted vest, sled or backpack develop race specific skills that will come in handy on race day.
Create a well-rounded training plan using this template for your workouts. Remember to warm-up before each session and scale weights and reps based on your personal ability.
Monday – Strength
Pull-up @ max repetition
12x Suspended row/lat pull-down
6x DB Push-up + plank row
6x DB Military press
6x DB Goblet squat
6x DB Upright row
6x DB Thruster
Rest up to 60 seconds and repeat
Tuesday – Run
Run 3-5 miles at an up-tempo pace
Wednesday – Strength
Work up to 3 Rep Max Front Squat
2x Front Squat every minute, on the minute (Select a challenging load, but get all reps with perfect form)
Rest 3-5 minutes, then
(i.e. 25 reps of each of the following exercises for the first set, 20 on the second set, and so on.)
KB Goblet Squat
Thursday – Run
Hill sprints or track intervals
For example, 8-10 x 90 second hill repeats
Friday – Rest
Saturday – Hybrid Workout or Long Run
Run longer than you did Wednesday and maintain a conversational pace
Get creative and challenge yourself to a hybrid workout
400m (about 1/4 mile) Burpees
Farmers Walk @ 50 yards
Bear Crawl @ 50 yards
Weighted sled push @ 50 yards
Sunday – Rest
Image credit: calendar
© 2009-2015 Melissa Rodriguez
site by: deyodesigns.com