Run in Mud Obstacle Race Training-9/10/15

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Walk 1 mile
Do the following 3 times:
10 push ups
6 pull ups with leg lifts
1 dumbbell squat, 1 dumbbell curl, 1 dumbbell over head press repeat 10 times
Run 4.1 miles

Run In Mud Obstacle Race Training-7/28/15

Warm up:
Stretch and Rotate

Walk 1 mile

Squat, curl, overhead press with dumbbells.
Exercise 1-squat, up to curl, then move to overhead press. Bring weights down from press, to curl, then to squat. Repeat 10 times

20 bent knee v-ups

Exercise 2- 10 dumbbell squats, 10 curls, 10 overhead presses

20 v-ups

Repeat exercise 1.

10 v-ups
10 bent knee v-ups

Bike 5 miles in 30 minutes or less

Swim 1/2 mile in 30 minutes or less
Go.....

Run In Mud Obstacle Race Training-7/21/15

Hot day out, so drink lots of water before and during the workout. Fortunately I have a wooded trail that I can run and it's really close to work. This week I am running in the evenings.

Morning work out:

Grab some dumbbells of moderate weight (I use 20 lbs). The following dumbbell workout should be accomplished as a cycle. 

Begin downward squat movement. On the way up, bring arms up to perform a curl. While arms are in top curl position, move to shoulder press, then bring dumbbells down to complete press, complete curl, and back down into squat. Do this for 10 repetitions.

20 v ups

10 squats

10 curls

10 dumbbell presses

20 v ups

Then go into squat, curl, press routine.

20 bent knee v ups

 

6 pull ups with leg lifts

 

Evening workout:

Run 4.1 miles

6 pull ups with leg lifts
Wall climb
6 Pull up/press up

6 pull ups with leg lifts x 3

 

Run in Mud Obstacle Race Training-7/16/15

I added in a weight workout today. I moved my workouts to the evenings as the heat and humidity are high and there is no difference between a morning and night workout; it's just always hot and muggy. So, I am sleeping in.

Grab some dumbbells of moderate weight (I use 15 and 20 lbs). The following dumbbell workout should be accomplished as a cycle. 

Begin downward squat movement. On the way up, bring arms up to perform a curl. While arms are in top curl position, move to shoulder press, then bring dumbbells down to complete press, complete curl, and back down into squat. Do this for 10 repetitions.

20 bent knee v ups

10 squats

10 curls

10 dumbbell presses

20 bent knee v ups

Then go into squat, curl, press routine.

20 bent knee v ups

Run 4.1 miles

Bike 5 miles or 30 minutes.

Run in Mud Obstacle Race Training

Warm up:

Stretch

15 push ups

15 squats

Main set:

Run 4 miles

15 burpees

15 burpees

10 burpees

10 burpees

15 dumbbell curls with overhead press x 3

Plank for 2 minutes

Cool down:

stretch

Run in Mud Obstacle Race Training-6/10/13

This is a travel week causing me to alter my training. For example, I spent the day in airports. Woke up early to get to the airport and will travel until late in the evening; what to do?

Most airports cover a large area. Chance are if the airport is large enough, you will need to take the air train; don't.

If you have time, walk. Don't take escalators, moving walkways or trains, just walk.

Make the walks more challenging by walking fast.

Carry bags instead of wheeling them.

Do bicep curls as you walk.

Hold bags at your side with arms locked. Keep a straight posture to emulate the upright dumbbell carry.

Keep the same position and do side bends, strengthening the obliques.

Walk while carrying carry-on bags in varying positions.

Obstacle Race Training-02/10/13

Sprint day. This is a two mile exercise divided up into quarter mile obstacle training events:

Stretch

Run .25 miles

10 Jeffreys (burpees with two push-ups)

Run .25 miles

10 Jeffreys (burpees with two push-ups)

Run .25 miles

10 Jeffreys (burpees with two push-ups)

Run .25 miles

10 Jeffreys (burpees with two push-ups)

Run .25 miles

Dumbbell farmer carry (on race day you might need to carry up to 40 pounds up a hill. So, do exercise with at least:

Men: 40 pounds on each arm

Women: 20 pounds on each arm

Run .25 miles

10 burpees with one push-up

Run .25 miles

Single dumbbell farmer carry alternate arms

Run .25 miles

10 burpees with one push-up

Stretch

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-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 Run Training-12/21/12

It’s Friday and gotta get down. Get ready for the weekend with this short but intense strength, endurance and cardio workout.

Begin with some mild stretching.

Run 2 miles or go for 20 minutes on the elliptical, then:

3 sets of 10 squats and dumbbell press

Rest for 10 seconds between sets

50 crunches

3 sets of lunges with dumbbell curls

Rest for 10 seconds between sets

50 crunches

3 sets of 10 burpees

Rest for 10 seconds between sets

That’s it. If you have time and the equipment, try these obstacles from Army Physical Readiness Training:

Obstacle Run Training-12/20/12

Today’s workout is 20 minutes on the elliptical. Be sure to set the resistance level to at least half the maximum to get a work out. The goal is to be able to make at least two miles in the 20 minute time limit.

Keep focus so that you don’t waste time going through the motions. I  like to keep focus by switching my hand grip (my elliptical machine has adjustable grip positions) ever 5 minutes. This facilitates working different arm muscle groups (triceps and biceps) depending on grip.

Once complete move outside for the following workout (modified Spartan Race WOD):

20 burpees with push-ups

20 lunges

20 jumping jacks

20 push-ups

5 pull-ups

5 pull-ups

20 squat jumps

20 yards of single dumbbell farmer carry (left arm)

20 yards of single dumbbell farmer carry (right arm)

Sit-ups for 1 minute

5 chin-ups

That should do it. If you have time and the equipment, try these old school Army physical training obstacles. Huah!

For more Army obstacles see Army Physical Readiness Training

Upcoming Obstacle and Mud Runs

It looks like there are two races that I can find in my home state of Alabama. The Dirty Girl Mud Run and the Warrior Dash.

Here is my schedule of where I’d like to race. Chances are really good that I will make all of them unless a better offer comes up. Stick around for reviews:

• Nashville Tennessee Zombie Run For Your Lives March 30, 2013 
• Georgia Spartan Sprint March 2013 
• Georgia Superhero Scramble 2013 April 27, 2013 
• Nashville 5K Foam Fest 2013 May 4, 2013 
• Moonshine Mud Run TBA 
• Atlanta Georgia Savage Race 2013 May 11, 2013 
• Warrior Dash October 2013 

I haven’t found a better way to keep up with events than with the following Facebook liked pages:

Moonshine-Mud-Run/

Spartan race

Obstacle Race Training

Well, that’s how I’m following the races. If you know of any obstacle races in or near north Alabama, let me know…

Obstacle Race Training-12/14/12

Since my foot hurts today, I am not running.  But I’m not sitting around whining either, so here goes…

20 minutes on the elliptical at a power level of 15 out of 20 (2.30 miles)

20 yard farmer carry with two dumbbells

10 push-ups

10 burpees with push-ups

3 x 10 repetitions of shoulder press with barbells

20 body weight squats/air squats

10 yard farmer carry with one dumbbell/change arms and go 10 yards

10 push-ups

10 burpees with push-ups

10 x 3 repetitions of curls with barbells

20 body weight squats/air squats

5 minutes on the elliptical at a power level of 15 out of 20 (.525 miles)

20 yard farmer carry with two dumbbells

10 push-ups

10 burpees with push-ups

10 x 3 repetitions of bench press

10 body weight squats/air squats

10 body weight squats/air squats with barbell curls

Well, that’s it; I’m pumped and rested my foot. I still get a cardio, endurance and strength workout in the manner of a mudder, warrior, spartan, and zombie apocalypse survivor...Huah!

Obstacle Race Training-12/12/12

Today I worked out after work and lucked out with a 50 degree training setting. Though it was cold, I was able to get warmed up quickly. Today was a track work out at the local obstacle course. The army post has a quarter mile track with the following 14 obstacles:

·        Eight foot tall ladder obstacle to climb over

·        Chin up bars (1^st time five Pull-ups/2^nd time five chin-ups)

·        Tire trot

·        Rings (monkey bars)

·        Five foot wall

·        Rings

·        Chin up bars (1^st time five Pull-ups/2^nd time five chin-ups)

·        Incline sit ups

·        Incline rings

·        Parallel bars

·        Rope climb

·        Balance obstacle

·        Monkey bars

·        Chin up bars (1^st time five Pull-ups/2^nd time five chin-ups)

Began workout in the gym with:

·        Dumbbell farmer carry for 30 yards, three cycles with 60, 55 and 60 pounds

·        10 dumbbell burpees with 2 x 20 lbs dumbbells

·        Once cycle of one arm dumbbell farmer carry with 60 lbs.

Move to the track for a four mile run:

Start with a half mile warm up (2 laps)

Run six laps as follows:

Do two obstacles then  a lap, sprinting on the straightaway and jogging on the curves

After four laps do three obstacles for the final two laps

Run the next six laps in the same manner

By now all obstacles should have been completed twice.

Finish with a two lap cool down.