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Obstacle Racing – The Core Training Workout

20 Aug 2012

If you’ve read my core training series, you should be familiar with the benefits of the core along with exercises that you may already include in your training program.

Core training will help you with your obstacle racing prep. A strong core will help you meet head on the challenges you’ll face in an obstacle course race. To complement your obstacle racing goals, below is a core training workout.

The work bout of this obstacle racing core session consists of 9 exercises. From start to finish, including the warm-up and cool-down, the workout should take you between 45-60 minutes to complete.

You can include this routine into your current program in a few ways:

  1. Beginner-Intermediate Core Workout. If you’re new to obstacle race training, it may help to complete this routine once or twice a week. You’ll establish a solid foundation for core strength that will help with all of your other obstacle racing workouts, including running and strength. Start with 2 sets of the circuit and build up to 3 total sets.
  2. Core-Metabolic Routine. If you’re an intermediate-advanced level athlete, you can complete the core training circuit below as a metabolic routine. Do as many rounds possible of the 9 exercises in 20-30 minutes. For some that may be 2 trips, for some it may be 5. You can start slowly then pick up the pace once you master form.
  3. Active Recovery Session. As an advanced obstacle athlete, you can integrate the following core exercises into a lighter training day or as part of your active recovery session. Try 2 sets of the circuit. Work in an active recovery session once every 1-2 weeks.

Obstacle Racing – Core Training
Warm-Up

Do 3x
1. Supermans — 10x
(Start) Lie face down with your arms extended overhead.
(Move) Squeeze glutes and pinch your shoulder blades together. Squeeze abdominal muscles and lift your arm, chest, and legs off the floor. Return to start and repeat.

2. Push Ups — 10x

3. Floor Bridges (Double Leg or Single Leg) — 10x

Single Leg Description:
(Start) Lie with your back on the mat, knees bent, hands by your side. Squeeze your abs and glutes. Lift your right foot and straighten out your leg so that your right knee is parallel to your left.
(Move) Lift your butt and back off the ground and hold for one second. Return to start and repeat.

 

Obstacle Racing – Core Training Circuit

1. Single Leg Deadlifts — 10x each leg

2. Single Leg Squats with Touchdown & Shoulder Press — 10x each side

(Start) Balance on your right leg with your left leg off the floor. Hold a dumbbell with your left hand. Be sure to squeeze your abs and glutes (engage the core) to keep your balance.
(Move 1) Bend your right knee and lower your glutes towards the ground. Reach the dumbbell towards your toes.
(Move 2) As you return to start position, bend your left elbow as you lift the dumbbell to shoulder height and then overhead. Be sure to keep balancing on your right leg as you do this. Return to start and repeat for a total of 10 reps. Switch legs.

3. Push-Ups with Rotations — 24x

4. Bent Elbow Plank — hold for 1 minute

5. Straight Arm Plank with Knee Tucks — 30x

6. Lunges — 20x

7. Speed Squats — 25x

8. Stability Ball Hypers/Back Extensions — 12x

(Start) Lie face down with your torso on a stability ball. Interlace your hands behind your head. Squeeze glutes and pinch shoulder blades together.

(Move) Lift your chest off the ball while still squeezing your glutes and pinching your shoulder blades together.

9. Stability Ball Leg Curls — 12x

 

Obstacle Racing – Core Training Cool Down

Static Stretches – hold each for 20-30 seconds for each major muscle group

  • Quads
  • Hamstrings
  • Calves
  • Chest
  • Back
  • Shoulders
  • Arms

Stability Ball Back Extension image from tinajuanfitness.info

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2 thoughts on “Obstacle Racing – The Core Training Workout

  1. You have a great site…very descriptive and easy to understand! I am preparing for an obstacle race “prison break” in september…I’m a rookie…:-)

  2. Thanks, Dominique! Good luck with the Prison Break. I’m sure you’ll have a blast at your first obstacle race :).

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