Showing posts with label battle frog. Show all posts
Showing posts with label battle frog. Show all posts

Wednesday, March 30, 2016

Run in Mud Obstacle Race Training-3/29/16

Short run and core / grip breakdown. One and a half weeks until Battle Frog greater Nashville.  I'm still working on core and grip strength in preparation to meet the platinum rig challenge. If I can just keep my arm band I can place in the Master's division.

Here's how I'm getting ready:

Stretch and rotate muscles and joints
10 burpees x 2
Run 1 mile
10 burpees
Run short distance
10 burpees
Run 1 mile
10 burpees
Run short distance
10 burpees
Run 1 mile
10 burpees
Run short distance
10 burpees
Monkey bars (as many as possible)
Run 1 mile

Be the neighborhood Ninja Warrior:
Carry wreckbag .2 miles
Carry bucket with gravel .1 miles
Hang various handholds from monkey bars and go at it.
Squeeze grip trainers


This is in my kit bag for obstacle rig training:

Grip holds-grip a hold and hang for as long as you can. Change grips and holds.






Hang these from monkey bars and instant platinum rig; kinda.

             





Monday, February 15, 2016

Obstacle Race Home Gym

I really like working out in the open air. My equipment is what ever is available. Sometimes it's a constructed obstacle course at a park or around a running track. At other times I use playground equipment and tree branches. However, I do have some favorite equipment in my back yard that I use regularly to stay in shape and prepare for the Warrior Dash, Tough Mudder, Spartan Sprint, Savage Race, and Battle Frog. Currently these courses are getting more and more technical and strength demanding.

Aside from the regularly run, burpee, run workout, I perform other workouts to prepare for the strength and grip obstacles.  I very rarely use weights. So, here's what I have...

Carrying and obstacles appear in the Spartan Sprint, the Battle Frog and similar races. The bucket brigade was a new obstacle I encountered. We filled our buckets with gravel and carried it approximately 1.4 miles. The Atlas Stones were a similar obstacles requiring strength. Other carry obstacles include the 5 gallon water can, the wreck bag, Hercules Hoist and more.

Here are some obstacles you can put together to prepare for next year's races,
Bucket brigade: I bought a 5 gallon bucket at Lowe's. I also bought a bag of gravel. Total cost, around 8 bucks.

Weight sled-Pulling weights across the land is very difficult. However, replicating the event is easy. I found some old cinder blocks and bought a 10 buck rope. This is a great core, leg, and arm strengthening exercise. I bought a skinny nylon rope to really work my grip strength as well.




Sandbag-I had an old gym bag with lots of handles and a small roller carry on. I bought a 50 pound bag of sand and put 25 pounds of sand in each bag. I also got the sand at Lowe's. Since I already owned the bags, the sand was around 5 bucks.

Backpack carry-I bought a 50 gallon bag of sand from Lowe's for 5 bucks and added some weight from around the house. Make sure you have a decent bag with working shoulder, chest, and abdominal straps.

Rigs and monkey bars appear in the the Savage Race, Spartan races, and Battle Frog. I use monkey bars, various grips, swing sets, ropes, i-beams, 4x4 planks and other surfaces to get prepared.




Rock climbing hand holds require good finger tip grip strength. They hurt like heck at first, but then practice will get you through it. try pull ups and traversing from one to the other.


Cannon Ball grips are awesome. They are round, slippery, and require a strong palm grip. Takes lots of practice to master these.




Triceps ropes like these provide a great opportunity to develop horizontal grip strength. Most pull up platforms are horizontal, getting you ready for monkey bars types of obstacles. However, these ropes are smooth, vertical and easy to slip off; until you get that strength you need. I feel off the rig many times, but now looking forward to kicking it. Swing from one rope to the other or do pull ups. 


                               


Gymnastic rings are good platforms for rig and monkey bar training. I love them.






Finally, nothing beats a good old fashioned pull up bar rig above your door. 



Monday, November 30, 2015

Run in Mud Obstacle Race Training-11/30/15

At the risk of looking as if my workouts are in a rut, I am continuing to post the daily goal of 200 pull ups per day. The reason is the introduction of the ever difficult and insane rigs, wheels, monkey bars and integration of American Ninja Warrior type of obstacles. These cannot be done without proper form, grip, forearm and shoulder strength.

However, there is hope. Now that we are creating a base for pull ups, we can integrate additional exercises. Now that I have routinely been able to maintain this daily amount, I have time for other stuff. Keep in mind that I am knocking these out throughout the day and not all at once. I try to perform 30 - 50 pull ups each hour or two and add fundamental exercised to prepare for traditional obstacles.

Morning:

Sets of pull ups using various grips and platforms to reach 100. Use mountain climbing, bar, post, pole and other platforms requiring both horizontal and vertical grip capability.

Lunch:
Run 5.1 miles as follows:
1 mile warm up

1/4 mile race pace
1/4 training pace
1/3 mile race pace
1/3 mile training pace
1/3 mile race pace
1/3 mile training pace
1/3 mile race pace
1/3 mile training pace
1/4 nuke race pace
1/4 mile training pace
1/4 nuke race pace
1/4 mile training pace

1/10 mile race pace
1/10 mile training pace
1/10 mile race pace
1/10 mile training pace
1/10 mile race pace
1/10 mile training pace

Afternoon:
Sets of pull ups using various grips and platforms to reach 100. Use mountain climbing, bar, post, pole and other platforms requiring both horizontal and vertical grip capability.
2 sets of 10 Romanian Dead Lifts

Evening:
100 push ups


Tuesday, November 24, 2015

Run in Mud Obstacle Race Training- Battlefrog Atlanta Review

This is my review of the BattleFrog Atlanta, November 2015. Over all great race and tough as nails the entire duration. Challenge upon challenge that requires participants to reach deep and pull out the inner warrior.

I got off to a bad start. Let's say the event began badly, but nothing to do with BattleFrog, just my inability to properly prepare for the mission. It was a pretty funny story actually, but frustrating none-the-less. I live in Huntsville, Alabama and decide to drive to within 20 miles of the event. I spent the night around Anniston, Al and awoke at 5 am to compete in the 7:30 heat. As usual I had some oatmeal and coffee and drove toward Tallapoosa, GA just a few miles away.

On the road, I observed that it was just 6 am and I was on track to arrive an hour early. I glanced at the clock in time to see the clock change from 6 to 7am; was not aware I would be changing time zones. Ugh. I ended up arriving at the parking lot 20 minutes before my heat and waiting for the bus to pick me up to take us to the venue. When I finally arrived, it was 20 minutes after my heat. I asked if I could jump in and get on it and they said yes. Since the race was 2 x the 8k loop, I felt I would catch up.

I began running strong and was heartily encouraged by the motivating and highly informed staff and volunteers I met along the way. The course was well marked so I had no problem staying on the straight and narrow ALL BY MYSELF.
The first three obstacles were in the same area and involved the wreck bag. A very energetic volunteer encouraged me and applauded my first lap speed as I ran with the wreck bag. 

My balance beam training kicked in as I carried my bag along the muddy balance log. I then had to carry the wreck bag over a 4 foot wall. I did have trouble with the weight of the soaking wet wreck bag and getting it on and off my shoulders. 

The up and over my head onto my shoulders movement was a difficult transition. I made a note to myself to add weight training to my obstacle race training.

I dumped the bag and ran further to the 12 foot ladder wall. I was encouraged by someone who said, “wow, you ran right up to the wall and climbed it. Most people just stop and look at it.”  

I thought, “hey, I might catch up after all.”

Without going through a lot of detail, I negotiated walls with varying degrees of pitch and height, low crawl and tangle obstacles. On one of the walls someone shouted, “you might catch up, I just collected a few souls,” and she showed me her collection of elite bands.
Encouraged, I continued and ended up catching up to an intermittent few from the elite heat. Later, I caught up with a large pack at a very difficult obstacle. It's called the platinum rig. I saw it and questioned my decision to run elite.

When I had decided to sign up for the Battlefrog Masters Elite heat, I thought I knew what I was doing. I would say my fitness level is above excellent and above average, but in Battlefrog’s case, there is a huge gap between above average and elite. That gap exists in the form of the American Ninja Warrior style Platinum Rig. As a matter of fact, I met someone there who competes on ANW and he had no problem with it. However, me and a bunch more folks did.

At Battlefrog elite, you either make it or turn in your racing band;  no alternate exercise. Well, I did not make it and turned my band in. I attempted it 4 times, almost, but not quite able to complete it. I tried 2 more times before calling it at day and then continued the "fun run" after that. I knew if I could not make this one, I would not be able to negotiate the next three iterations of the rig.

Other dudes did not turn in bands, but attempted to complete the obstacle, even hours later. I made my way around for the second lap and they were still there. I admired their determination and hope they succeed. I'm not sure which is the best strategy:



to turn in your badge and finish with the alternate exercises or continue to attempt the obstacle until time runs out. I guess that will be your call.

However, keep this in mind, each consecutive attempt taxes your strength as well as the multiple iterations of the other tough events. The course is designed to wear you down. 

That's why I went ahead and turned in my band, cause if I couldn't get it after the first 6 attempts, there was no way I was going to get it in subsequent laps. Anyway, after I turned in my band, I was authorized to do "alternate" exercises (10 bodybuilders).


The multiple laps with the integration of additional heats only made the obstacles that much harder. The obstacles grew more slippery, the water crossing flooded deeper and moved faster, the trail grew deeper with mud and more difficult to run on. Easy weights became heaver as fatigue wore me down. So, again, plan a strategy to finish the course in a timely manner.

I headed toward the finish line, grateful for the experience. Along the way, I saw Ryan Atkins running the opposite directions cheering us on. What a good sport. That was exactly what I needed to power through the last mile.

Prior to the race, I debated whether or not to bring my own hydration bag. I opted out. Based on the provided map, it looked like there were enough water stations along the route. For me, that was the correct assumption. I ran the course adequately hydrated.

The finish line...finally
Overall excellent experience. I do want to return and eventually compete in the competitive heat. However I do need to learn the rig. I believe I will hire a trainer at a local gym (they have a rig) to help me achieve my goal of finishing as an elite. Until then, look for me in the Battlefrog Extreme heat. I’m going to do more laps.


Thanks for a great day.

Friday, October 30, 2015

Run in Mud Obstacle Race Training-10/29/15

Pull ups on your own or buddy assist
I am working on grip strength for the Battle Frog Atlanta. I am haunted by the memory of falling of the Rig at the Spartan Sprint Nashville and don't want to repeat that at Battle Frog. I can't burpee my way out of that one.

Grip strength can be improved through pull ups, carrying, and hanging exercises. I've incorporated those into my daily workouts. Today's workout includes 150 pull ups and 60 burpees

10 pull ups x 5 on pull up bar (various grip positions)
5 pull ups using climbing grips
5 pull ups using rope
10 pull ups x 2 on pull up bar (various grip positions)

Run 4.1 miles. Run speed intervals between mail boxes for miles two - four

30 burpees
5 pull ups using climbing grips
5 pull ups using rope
10 burpees x 3 on pull up bars

Run 1 mile
5 pull ups using climbing grips
5 pull ups using rope
10 burpees on pull up bars 

climbing grips and cannon balls

rope

pull up bar with straps
Pull up grips from
US Army Physical Readiness Training



Wednesday, September 9, 2015

Run in Mud Obstacle Race Training-9/9/2015

 I am training with four immediate goals in mind. I think these goals are a great way to stay motivated and finish the year strong before winter sets in.

1. Urban Assault on 26 September. An 8k obstacle race with urban type obstacles.
2. Warrior Dash World Championship on 10 October.
3. Spartan Sprint on 24 October.
4. Battle Frog on 7 November

Here is what I'm doing to stay focused.

Main set:

Run 2.75 miles

Do a circuit workout. Use any circuit replicating an obstacle mud run. I did the following 2 x:

7 pull ups with leg lifts
6 dips using a pull up bar (push up with arms fully extended above the bar (Lower body until chest touches bar, and return with arms at full extended position).
Climb 6 foot obstacle (ladder type)
Monkey bars

Here's what it looks like:



Run 2 miles

Cool down:

Walk 1 mile


What are your workout goals and how will you meet them?

Monday, March 23, 2015

Run In Mud Obstacle Race Training-3/23/15

Now I am preparing for the Savage Race in Georgia on April 18th. I had the Battle Frog planned for Nashville in June, but that event got cancelled. Oh well, keep training of course.

Went for a late morning workout on the military base (Redstone Arsenal, AL) where I work. There is a fitness trail that is very flat and has a few obstacles on it. Lot's of fun and I hope you have the same opportunity near to where you live and work.

Warm up:
Stretch
Rotate

Main set:

Run four miles

Mile 1
Pull up bars, climbing ladders, and monkey bars
10 pull ups
10 pull ups
climb obstacle
monkey bars
climb obstacle
10 burpees

Run across the top and then jump over each step
Climb under and then over x 2

Mile 2
10 burpees
climb over and under obstacle x 2
short pull ups bars for muscle up practice x 3

Mile 3
10 burpees

Mile 4
10 burpees
10 pull ups
climb obstacle
monkey bars
climb obstacle
10 pull ups

Have fun