Obstacle Race Training-02/22/13

This is a workout that will really get you ready for an obstacle sprint race like Spartan, Warrior Dash, Moonshine Mud Run, Mud Mania and many others. Have fun, but challenge yourself.

Here’s how it breaks out-Run 3.5 miles and do 125 burpees and 25 body weight squats:

• Run .75 miles
• 15 burpees
• Run .25 miles
• 15 burpees
• Run .25 miles
• 15 burpees
• Run .25 miles
• 15 burpees
• Run .25 miles
• 15 burpees
• Run .25 miles
• 10 burpees
• Run .25 miles
• 10 burpees
• Run .25 miles
• 10 burpees
• Run .25 miles
• 10 burpees
• Run .25 miles
• 10 burpees
• Run .5 miles
• 25 body weight squats
•  Do 50 chin-ups and/or pull-ups throughout the day

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-01/15/13

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-01/11/13

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-01/09/13

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-12/18/12

The New Year is closing in with a blustery and stormy reminder. For many, along with the New Year comes the resolution of getting fit. But you aren’t impacted by resolutions, already having sworn a fit lifestyle with your daily workouts and obstacle races testifying your intent.

Winter is definitely here as freezing cold rain and snow is falling, making it more important to stay motivated to avoid getting lazy. The good thing about running in mud and preparing for obstacle races is that the route isn’t suddenly crowded like the fitness centers nationwide the month following New Year’s resolutions. It’s wide open with enough room for other pedestrians to join us; but they won’t. They’ll just flock to the gym, leaving you in obstacle heaven. So, dress warm and keep training for the Spartan Run, Tough Mudder, Warrior Dash, Moonshine Mud Run and the other fun 5k and 10k obstacle races.

Today’s Workout:

• Stretch
• 20 close hand push-ups
• 20 leg lifts
• 20 body weight squats
• 5 chin-ups with leg lifts
• 20 wide arm push-ups
• 20 two count scissors leg lifts
• 20 body weight squats
• 5 pull-ups with leg lifts
• 20 eight count push-ups
• 25 two count leg spreaders
• 20 body weight squats
• 5 chin-ups with leg lifts
• Run 2.5 miles or go 2 miles on the elliptical.
• Stretch

The proper push-up as demonstrated in US Army Physical Readiness Manual

The Four Count Push-up

The Modified Push-up

• Bend the elbows, lowering the body until the upper arms are parallel with the ground.
• Return to the starting position.
• Repeat count 1.
• Return to the starting position.

Obstacle Race Training-12/26/12

Run 3 miles or go 25 minutes on the elliptical. Make sure you go hard to burn up those holiday treats you may have indulged a little too much in. Then:

Farmer carry with 2 dumbbells (up to ½ of body weight for 15 yards)

10 burpees

20 x 4 count leg lifts

Farmer carry with 2 dumbbells (up to ½ of body weight for 15 yards)

10 burpees

20 x 4 count scissors kick

Farmer carry with 2 dumbbells (up to ½ of body weight for 15 yards)

10 burpees

20 x 4 count leg spreaders

Stretch for 5 minutes

These exercises can help improve endurance, cardio and strength in preparation for obstacle races like Warrior Dash, Spartan Race, Tough Mudder, Zombie runs, Moonshine Mud Runs, Dirty Girl and more. They are non-traditional and should break up the rigors of a habitual training program. 

Army Physical Readiness Training

Not exactly a burpee, but so much more from 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…