Obstacle Race Training-01/30/13

Maybe while on travel, you have a full day of work and a little time to sight see. You can still work in a workout. Here's how:

While in your hotel room, spread out a large towel then:

Stretch

Close hand push-ups to muscle failure

Rest

Hands shoulder width push-ups to muscle failure

Rest

Wide arm push-ups to muscle failure

Rest

50 crunches

Rest

50 crunches

Rest

20 leg lifts

Rest

20 leg lifts

Rest

20 leg lifts

Rest

40 leg spreaders

Rest

40 leg spreaders

Rest

20 bicycles

Rest

20 bicycles

Rest

20 leg lifts

100 squats

3 sets of 20 dips

Stretch

Put on a backpack and sight see. Briskly walk between events or venues. Make a day of it or make the most out of the little time you have.

Obstacle Race Training-1/29/13

Staying in a hotel doesn't mean you can't exercise. Just make sure you prepare with the proper clothing before you travel.

Bring moisture wicking clothing...it dries faster

Hang them up on clothes hangers in the show...they will dry even faster

Spread a towel on the floor so you don't get hotel germs

Take advantage of local trails, but be careful while running in traffic

Get the weather forecast

Don't get lost

Watch your intake. Even healthy food in restaurants is saturated in fat stuff to make it taste better

When all else fails, take advantage of the hotel fitness centers.

Here's a good workout:

Stretch

20 push-ups

20 sit-ups

Run 3-5 miles

10 Jeffreys (burpees with 2 push-ups)

10 burpees with 1 push-up

10 burpees with 1 push-up

Plank for 2 minutes

Side plank for 2 minutes on each side

Stretch

Obstacle Race Training-01/28/13

Stuck in airports all day long? No problem, put on your suitcase and walk at a brisk pace. While standing by for loading, do some curls with your backpack or carry on. Sure you have enough time between flights. Don't waste it away impatiently waiting for your flight.

Walk, lift your luggage, eat heathly food and drink plenty of water. While on the plane, get up frequently and walk the aisles. Just because you can't get to a field doesn't mean you can't get active. Don't let the physical limitations assocaited with air travel become an obstacle...move it.

Obstacle Race Training-1/26/13

Stretch

Run 3 miles

3 x chin-ups to muscle failure with leg lifts

push-ups to muscle failure

30 sit ups

push-ups to muscle failure

30 sit ups

Plank on left side for one minute

Plank on right side for one minute

Stretch

Obstacle Race Training-01/24/13

Throw on a 40 pound backpack and hit the road. Have a weight vest? Include it too. Maybe it’s late, so take a flash light. Try to get 2 miles in with rolling his. This exercise is invigorating and strengthens the core. This will help you pull deep from within when facing the tall obstacles.

Once you return, be sure to stretch.



Obstacle Race Training-01/21/13

For some it’s a long weekend, meaning time with the family and friends and remembering a great civil rights leader. Why not include your family on your workout? In Huntsville, Alabama, we have a few great family spots for hiking and backpacking. One of which is Monte Sano State Park. I took the family and we hiked some trails and cliffs.

You can make the trails a little more obstacle racing like by:

• Running
• Piggy-backing your children up steep grades
• Climb on rocks
• Carrying a 40 lbs backpack
• Carrying logs
• Whatever else you can imagine
• Include your family and make it fun

Obstacle Race Training-01/19/13

Grab some buddies and go for a leisurely 10k run. Make plans, talk about the future, whatever; just enjoy the experience.

Obstacle Race Training-1/17/18

Most of the south is enjoying warm sunshine. Great day to go and run. Find a 2.5 mile route and get to it. This is a great workout that incorporates up to 11 obstacles. Most 5k mud runs involve 12 obstacles, equivalent to one every quarter mile. This gets you ready to test your lungs for the run / obstacle / run pattern so familiar to obstacle athletes. Enjoy!

• Run .5 miles
• High crawl or bear crawl for 50 feet
• Run .75 miles
• 15 burpees with push-ups
• Run .75 miles
• High crawl or bear crawl for 50 feet plus
• 10 burpees with push-ups
• Run .5 miles
• leap over 3 foot obstacle 2x
• Cool down walk for 2 minutes
• Plank for 2 minutes
• Rest for 20 seconds
• Left side plank for 1 minute
• Rest for 20 seconds
• Right side plank for 1 minute
• Stretch
• Extra
• 3 x chin-ups to muscle failure (with leg lifts)

Need a place to do chin-ups and dips?

Obstacle Race Training-01/17/13

Cold, rainy, maybe some sleet and snow.  This weather is perfect for running in mud, but if you can't, go to the gym. It's a little too slippery to risk injury running on icy or slushy roads.

• Stretch
• Run .5 miles
• 10 x Jeffreys (burpees with 2 push-ups each)
• Run .5 miles
• 10 x Jeffreys (burpees with 2 push-ups each)
• Run .5 miles
• 10 pull-ups with one leg lift each pull-up
• Dumbbell farmer carry (I weigh 150 and use between 65 and 75 pound dumbbells in each hand. Walk with correct posture for 50 feet)
• Run .5 miles
• 10 pull-ups with one leg lift each pull-up
• Dumbbell farmer carry
• 10 minutes on elliptical (settings: Random hills, weight set to 5 lbs more than I weigh, level 10 out of 15, and keep speed between 6.1 and 7.0).
• Dumbbell farmer carry
• 10 chin-ups
• 10 Jeffreys
• Str-e-e-e-etch

Obstacle Race Training-01/15/13

Today's exercise is a modification of the old Army Physical Fitness Test or APFT. When I was a soldier, we had to qualify annually by performing a timed event consisting of 2 minutes of push-ups, 2 minutes of sit-ups and a timed two mile run. These were sprint events that demanded strength, endurance and speed and will definitely benefit the obstacle runner. 

For obstacle purposes, I modified it a bit to provide the tough start and stop demands of a tough race.

• Stretch
• Run 1 mile at race speed (hills if possible)
• Rest 1 minute
• 2 minutes of push-ups
• Rest 1 minute
• 2 minutes of sit-ups
• Rest 1 minute
• 2 minute plank
• Stretch

Now go get 'em.  Huah!

You can see more exercises in the Army Physical Readiness Training book here.

APRT

Obstacle Race Training-01/14/13

Cold and raining outside? It’s 32 degrees here and I’m waiting for the snow. This looks like a great day to workout INSIDE.

• 25 minutes on elliptical
• 10 push-ups with hands on basket ball or medicine ball
• 10 jumping lunges
• 10 push-ups with left hand on basketball or medicine ball
• 10 jumping lunges
• 10 push-ups with right hand on basketball or medicine ball
• 10 jumping lunges
• 10 push-ups with hands on basket ball or medicine ball
• 10 body weight squats
• 10 push-ups with left hand on basketball or medicine ball
• 10 body weight squats
• 10 push-ups with right hand on basketball or medicine ball
• 10 body weight squats
• Pull-ups to muscle failure
• Rest
• Chin-ups to muscle failure
• Rest
• Alternate hand pull-ups to muscle failure
• Stretch

Obstacle Race Training-01/11/13

Warm up:

Stretch

Run 5 miles. Take advantage of grass, trail and field conditions to prepare for obstacle race settings. Sprint the last mile in the following manner:

Sprint-count every time left foot strikes ground. Sprint for a count of 20.

Run-for a count of 60.

Repeat for last mile.

Main set:

Move to a track or obstacle course for a mile run with obstacles

Work in four obstacles per lap as follows sprinting on the straight ways and jogging on the curves:

If you are too tired or not able to work an obstacle, perform five Jeffreys (burpee with two push ups for each one).      

·        Eight foot tall ladder obstacle to climb over

·        Chin up bars (5 pull ups with leg lifts)

·        Tire trot

·        Rings (monkey bars)

·        Run a lap

·        Five foot wall

·        Rings

·        Chin up bars (5 pull ups with leg lifts)

·        10 Incline sit ups

·        Run a lap

·        Incline rings

·        Parallel bars

·        Rope climb

·        Balance obstacle

·        Run a lap

·        Monkey bars

·        Chin up bars (5 pull ups with leg lifts)

·        Run a lap

Cool down:

Stretch

Build your own obstacles. Here is an obstacle from US Army Physical Readiness Training

Obstacle Race Training-01/10/13

Short workout today

Brisk 40 minute hike with 40 pounds in backpack

Jump/climb/scurry over 5 foot wall or similar obstacle x 10

Enjoy

Obstacle Race Training-01/09/13

Time for some obstacle training. This time we will work endurance and strength. Many obstacle races feature events that may remind veterans of military training. For example, the rock or sand bag carry may remind some of the Army Special Forces, monkey bars may be reminiscent of basic training, while the log carry has a Navy Seal flavor.

It's important to research the type of race you plan to enter. Be it the Spartan Race, Tough Mudder, Warrior Dash, Moonshine Mud Run or other obstacle challenge each race features its own brand of obstacle. Visiting race websites and getting the low down on obstacles is a smart move.

In the meantime, here is a pretty general obstacle challenge workout that will help you crush the course.

Stretch

Elliptical for 25 minutes. Set the resistance half way, keep the speed at least 6mph and select a hill workout. When you hit the 15 minute mark, do four or five minutes in the reverse direction, then change direction for the remainder of the workout. Keep it challenging and tough...

While your lungs are screaming and your legs aching:

Farmer carry-Walk 20 feet with single dumbbell hanging from your hand then switch arms and walk 20 feet. (work up to 1/2 of body weight total). This exercise mimics the water can / sandbag / log carry and does incredible core strengthening. Keep in mind that a 5 gallon water can weighs approximately 35 pounds.

10 Jeffreys (named after the author…burpees with two pushups per rep). You need a good exercise to simulate climbing up and over obstacles.

20 sit-ups

Walk 20 feet with dumbbells (try to work up to 1/2 body weight for each dumbbell). This exercise mimics the water can / sandbag / log carry and does incredible core strengthening.

10 Jeffreys (burpees with two pushups per rep). Is a great exercise to simulate climbing up and over obstacles.

20 leg lifts (lay down, lift your legs 90 degrees, then push your feet lifting your hips)

Walk 20 feet with dumbbells (try to get one half of body weight total). This exercise mimics the water can / sandbag / log carry and does incredible core strengthening.

10 Jeffreys (burpees with two pushups per rep). You need a good exercise to simulate climbing up and over obstacles.

20 twisting crunches (bring bent Knee up to meet opposite elbow count of 10 per side)

Stretch

Monkey Bars from Army Physical Readiness Training

Obstacle Race Training-01/08/13

Run 3.5 miles through the trails. If you don’t have a trail, run in a pasture, through the neighborhood or somewhere with grass landscape to get you used to obstacle course running. Of course if there is mud, even better. That’ll help you get ready for the tough mudder, dirty girl, moonshine mudrun, run for your life, warrior dash, Spartan run and other obstacle runs. After your run immediately:

• Push-ups to muscle failure
• Sprint crawl for 20 seconds
• Push-ups to muscle failure
• Sprint crawl for 20 seconds
• Push-ups to muscle failure
• Finger tip pull-ups with leg lifts to muscle failure
• Finger tip chin-ups with leg lifts to muscle failure
• Stretch

Build your own chinup bars from Army Physical ReadinessTraining book. Get yours here

Obstacle Course Training-01/07/13

The gym may be full of resolutionaries, but the streets and fields are wide open. So, forget the free weights, go outside and do a great workout. Here’s a good one:

• Run 4 miles
• Every half mile do 10 burpees with pushups (total of 80)
• Last half mile-sprint 10 seconds run 30 seconds until finished
• Pull-ups with leg lifts to muscle failure
• Chin-ups with leg lifts to muscle failure
• Alternate grip pull-ups with leg lifts to muscle failure
• Pull-ups with leg lifts to muscle failure
• Chin-ups with leg lifts to muscle failure
• Alternate grip pull-ups with leg lifts to muscle failure

Run off the beaten path, leave the road, even if it means running through neighbors’ yards. Be sure to run AROUND mailboxes and fences. People will take notice of your burpees, but who knows, you might inspire them.

Motivational Obstacles courtesy of Army Physical Readiness book.

Obstacle Race Training-1/5/13

Work in the yard for a few hours. It’s a good day to keep up with heavy weight chores that require lifting, racking, pushing a lawn mower and etc. Make sure to work vigorously and with purpose. If possible, fill a wheel barrow with rocks and bricks or something heavy enough to weigh it down. Sprint while pushing it up an incline and repeat a few times.

then: 

• Chin-ups with leg lifts to muscle failure
• Rest
• Pull-ups with leg lifts to muscle failure
• Rest
• Alternate grip pull-ups with leg lifts to muscle failure

Obstacle Race Training-1/3/13

Obstacles in most races involve walls, monkey bars, tarzan swings, rope climbs, burpees, and other exercises demanding upper body strength. Your training should include exercises like to following to allow explosive lifting from well trained muscles. Hands need to grip tightly, shoulders and arms need to pull body weight swiftly, legs need to jump high, lungs need to breath and the heart needs to pump. These exercises will help get you there.

• 25 minutes on the elliptical
• 3 x dumbbell curls sets to muscle failure
• Farmer dumbbell carry 20 yards

• Rest
• 3 x dumbbell press to muscle failure
• Farmer dumbbell carry 20 yards
• Rest
• 3 x dip sets to muscle failure
• 1 set of pull-ups with leg lifts to muscle failure
• Rest
• 1 set of chin-ups with leg lifts to muscle failure
• Rest
• 1 set of alternate grip chin-ups with leg lifts to muscle failure
• Rest
• Plank for 2 minutes
• 40 sit-ups
• Plank for 2 minutes
• 20 leg lifts
• Stretch

See more in Army Physical Readiness Training

Obstacle Race Training-01/02/13

Go to a quarter mile track that has obstacles. Or find a way to work similar obstacles into the work out. These are fun and will warm you up as well as provide a little diversity to your endurance improvement.

Begin with four warm up laps ON THE OUTSIDE LANE (Obstacle runners don’t take the easy route). If possible, run in grass outside of the track.

Then work in four obstacles per lap as follows sprinting on the straight ways and jogging on the curves:

      

·        Eight foot tall ladder obstacle to climb over

·        Chin up bars (5 pull ups with leg lifts)

·        Tire trot

·        Rings (monkey bars)

·        Run a lap

·        Five foot wall

·        Rings

·        Chin up bars (5 pull ups with leg lifts)

·        20 Incline sit ups

·        Run a lap

·        Incline rings

·        Parallel bars

·        Rope climb

·        Balance obstacle

·        Run a lap

·        Monkey bars

·        Chin up bars (5 pull ups with leg lifts)

·        Run a lap

·        Run four laps with sprints

·        Rest

·        100 jumping jacks

·        50 crunches

·        20 leg lifts

·        15 close hand push ups

·        15 shoulder with push ups

·        20 wide arm push ups

·        Stretch

Sure it’s cold outside, but it’s already January. Before you know it you will be competing in the Spartan Race, Warrior Dash, Moonshine Mud Run, Foam Run, and other events as early as March. That’s just a few months away. So, let’s go…Huah!

Build your own obstacles. Here's some recommendations from US Army Physical Readiness Training

Tarzan Instructions from US Army Physical Readiness Training

Obstacle Run Training-01/01/13

Happy New Year!

You’ve probably made some wonderful resolutions and we hope Run in Mud exercises are part of that goal to complete obstacle races.

Here is today’s exercise:

• 10 push-ups
• 10 sit-ups
• Stretch
• Backpack with around 1/3 of body weight for two miles
• 11 pull-ups with leg lifts
• 11 chin-ups with leg lifts
• 11 alternate grip pull-ups with leg lifts
• Rest
• 20 wide hand push-ups
• 20 leg lifts (while laying on the ground)
• 20 close hand push-ups
• 20 4 count scissors kicks
• 20 push-ups with upper torso elevated (bed, table, rail, etc.)
• 40 crunches

Rest and enjoy the rest of the day