Run in Mud Obstacle Race Training

Run 5k

Hang from I beam or swing set bar and walk hand over hand
Rope climb

Hang from I beam or swing set bar and walk hand over hand
Rope climb

Hang from I beam or swing set bar and walk hand over hand
Rope climb

Bear crawl 20 feet

Crab crawl 20 feet

More obstacle training ideas here:

Obstacle Race Training-3/19/13

Big race on Saturday. I’ll be participating in the St. Clair Scramble in Birmingham, Alabama. This is said to have US Army Ranger approved obstacles. Good thing I’ve been doing my US Army approved obstacle exercises.

Now the obstacle race training over the past six months will pay off. I’m pumped and ready to compete.

This week I’m scaling back. Here is what I've been doing.

Monday:

• 15 pull-ups with leg lifts
• 3 sets of 15 push-ups with bottoms up
• Run 2 slow and easy miles
• Stretch.

Today:

• 9 pull-ups with leg lifts
• Three sets of five push-ups
• Three sets of five crunches
• Stretch

Obstacle Race Traiing-02/06/13

The weather is nice and many people are leaving the gym for walking and running. This makes a trail crowded, but for obstaletes (obstacle athletes-maybe I’m not the first person to use this, but if I am, please give credit J) it’s a great opportunity. You know why? Because they can be training aids.

Here are great ways to make your run an obstacle course preparation run:

Pretend other runners are zombies and dodge them. Use your fancy footwork to avoid:

• people
• cars (for safety reasons I recommend only dodging parked cars)
• mail boxes
• trash cans

Today’s exercise:

• Run 4-5 miles with lots of hills if possible
• 3 x weight carry for 40 yards example: Carry heavy weight with your arms in front of you (backpack, bucket, rock, etc.)
•           Men-40 pounds
•           Women-20 pounds
•  Low crawl (army crawl) for 15 yards x 2
• Bear crawl for 15 yards x 2
• 5 burpees with pushups
• 5 Jeffreys (burpees with 2 pushups)
• Pull-ups to muscle failure with leg lifts
• Stretch