Run in Mud Obstacle Race Training-11/20/15

Great grip advice here

This is the last day of my run fast. I'll start running next week. In the meantime, I'm still trying to strengthen my grip to conquer the Battle Frog Platinum Rig and the rig at Spartan Race.

Farmer Sandbag Carry 25# in each hand. Walk until grip failure. Repeat 3 times
Sets of pull ups until muscle failure. Use various grips and pull up platforms. Repeat to do max pull ups (I had goal of 200)
60 push ups
2 x 10 Romanian Dead Lifts
Using various grips and platforms, hold your body weight while hanging.

The rock climbing cleats are great for finger strength
The Cannon Balls are awesome for overall hand and forearm strength

Hang by horizontal rope or even a vertical rope.
Great pull up platforms as well.

A little more comfortable pull up platform

                                                                       

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

Run in Mud Obstacle Race Training-9/13/15 Weekend Edition

Great for pullups

This weekend I build a rickety balance beam. While finishing up my run, I found a pile of 1 x 6 boards. I grabbed two and threw them over my shoulder and walked .25 miles home. I then made some stakes, drove them into the ground and screwed 6 foot lengths of board to the stakes. Together I have 12 feet of balance beam. The boards are a few inches off the ground so they wobble a lot. Perfect practice for the Spartan Sprints and Savage Races.

6 pull ups with leg lifts x 2

Do following circuit 2 x

Rope climb

6 pull ups with leg lifts

Cinder block sled pull

Balance obstacle

Throw spear 5 times with each hand. Pick a tree and pace off 20 steps. The object is to hit a small target. In a Spartan Race, you must hit a large roll of hay. Practice hitting a small area so that you won't miss the big roll of hay.

These are great for your grip:

Run In Mud Obstacle Race Training-7/24/15

Track or fitness zone work out.

I'm preparing for the upcoming Warrior Dash world champion ship, Spartan Sprint, and Savage Race for my fall schedule. It's important to stay trained, but not overheat. Here's how I workout in the high heat.

Find a track or fitness area and incorporate the workouts into your run. I have a 1/4 mile track I use that is packed full of rope climbs, pull up bars, climbing, and balancing obstacles. It even has truck tires for flipping.

Since it's so hot and humid out, I ran the 3.1 miles around the track with a little modification to take advantage of the shade. I began running the laps to complete a mile, then switched to only running the shady part (about 3/4 of a lap) to complete the rest of the run. Just be sure to complete between 1 and three obstacles every 1/4 or 1/3 mile point. I use the Map My Run app to keep track.

Here is a list of the obstacles.
6 chin ups with leg lifts
tire obstacle x 2
Monkey bars x 2
Climb over 4 foot wall x 2
Monkey bars x 2
6 chin ups with leg lifts
3 x truck tire flips
Incline monkey bars x 2 
Parallel bar work out. Walk on hands for 1 step, dip and repeat until traverse parallel bar distance
Rope climb with 5 pull ups at top 
Balance obstacle x 2
Monkey bars x 2

6 Chin ups with leg lifts

Climbing obstacle x 2

I completed the above obstacles within the first mile doing three at a time.

For the remaining two miles, I ran only in the shade for 3/4 of a lap. I began by completing 5 burpees at the beginning of the shade, run to the end of the shade, perform 5 burpees and repeated until 2.1 miles were completed. That resulted in 40 burpees.

Rest

Walk for .3 miles

12 pull ups with leg lifts (2 sets of 6)

Run in Mud Obstacle Race Training

It's another hot day, but a chance to excel. When possible, run in a wooded trail with plenty of shade. I ran the Madison Greenway. I stayed along the fence line to take advantage of the shade. Once finished, I made my way to the playground for an American Ninja Warrior style workout.

Run 4.1 Miles
Hike .6 miles
Plank for 2 minutes. Add 10 spider man push ups for each minute
Side plank for 1 minute each side. Perform 10 side leg lifts and bring upper knee to chest 5 times each side.

Do monkey bar type workout American Ninja Style. Here are examples of what I was able to do:

 

 

Finally, cool down with a few laps in the pool.


Did you know that the military, including US Army and US Army Reserves sponsor great obstacle races? Check it out during your next tough mudder, Savage Race, Warrior Dash, and Spartan Race. Find some great Army style workouts here:

Run In Mud Obstacle Race Training-7/6/15

Warm up:
6 minutes stretching and rotating
10 push ups

Main set:

Run 4.1 miles 
During each mile, perform:
20 burpees
20 supine leg lifts

total: 80 leg lifts and 80 burpees

Later set:
10 pull ups with leg lifts x 3

Mud Run Swag http://www.cafepress.com/redbikepublishing

Run in Mud Obstacle Race Training-6/26/15

I sleep in on most Fridays to give my body a break. I then do an afternoon workout and run the last run of the week. I might workout a bit on the weekends, but I tend not to run. That way I am more motivated to run on Mondays.

Here is the Friday afternoon workout:

Warm up:
Stretch
Rotate

Main set:
Pyramid push ups from 10 reps down to 1. Then from 1 back up to 10
Run 4.1 miles
Monkey bars and play in the park.

Cool down:
Walk 1 mile

Apparently obstacle race venues like Savage Race, Spartan Race, Tough Mudder, and Warrior Dash are bringing out new challenges. Here's a new one from Savage Race:

Good thing we've been innovative with our workouts. Here are some monkey bar and playground obstacles I've been using to stay ahead of the challenges. Are you ready:

Obstacle Race Training-3/5/13

Monkey Bars as Demonstrated in the book,
Army Physical Readiness Training

Warm up:

Stretch

Main set:

• Move to a track or obstacle course for a three mile run with obstacles
• Run .5 miles at an easy pace
• Run .5 miles at a faster pace with sprints

For the last 1.5 miles

• Work in two 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 or don’t have an obstacle course substitute each obstacle with 10 burpees (with pushups))

• Eight foot tall ladder obstacle to climb over
• Chin up bars (6 pull ups with leg lifts)
• Tire trot
• Rings (monkey bars)
• Five foot wall
• Rings
• Chin up bars (6 pull ups with leg lifts)
• 20 burpees with push-ups
• Incline rings
• Parallel bars
• Rope climb
• 20 burpees with push-ups
• Monkey bars
• Chin up bars (6 pull ups with leg lifts)
• Run .25 miles
• 10 burpees
• Run .25 miles
• 10 burpees
• 12 pull-ups
• Rest
• 20 pull-ups (break up into sets as necessary)

Cool down:

Stretch

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-02/05/13

Let’s get ready for obstacle racing. It’s already February and racing has begun in earnest. I plan on beginning my season in March, so just another 45 days. That means I have about 30 days of intense training before I begin to taper off.

Here is a good workout to simulate a 5 k obstacle race with 12 obstacles:

• Stretch
• Run ¼ mile
• Jump or climb over a 3 foot obstacle x 2
• Run ¼ mile
• 10 Jeffreys (burpee with 2 push-ups)
• Run ¼ mile
• 20 mountain climbers (start with left foot forward and count every time left foot comes forward)
• Run ¼ mile
• 10 jumping lunges (start with left foot forward and count every time left foot comes forward)
• Run ¼ mile
• 10 burpees with push-ups
• Run ¼ mile
• 15 body weight squats
• Run ¼ mile
• 20 mountain climbers (start with left foot forward and count every time left foot comes forward)
• Run ¼ mile
• 10 burpees with push ups
• Run ¼ mile
• 15 body weight squats
• Run ¼ mile
• 20 mountain climbers
• Run 1/2 mile
• Jump or climb over a 3 foot obstacle x 2
• Finish run
• Dumbbell Farmer Carry with ½ body weight (1/4 body weight in each arm)
• 10 pull-ups with leg lifts
• Stretch

This is a great simulation or substitution for a real 5k obstacle race. Whether getting ready for the Spartan, Tough Mudder, Moonshine Mud Run, Warrior Dash, or other obstacle, you get out of it what you put in training. Make it count!

**Here's how to do the Mountain Climber (from Army Physical Readiness Training)

EXERCISE 3: MOUNTAIN CLIMBER

Purpose: This exercise develops the ability to quickly move the legs to power out of the front leaning rest

position (Figure 6-87).

Starting Position: Front leaning rest position with the left foot below the chest and between the arms.

Cadence: MODERATE

Count:

1. Push upward with the feet and quickly change positions of the legs.

2. Return to the starting position.

3. Repeat the movements in count 1.

4. Return to the starting position.

from Army Physical Readiness Training

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 Course Training-12/18/12

I stayed late at work today and intended to do a shorter workout. However, I became quickly motivated by changing up my planned obstacle run. This time I still did the 4 miles on the track with obstacles, but switched around the warm up.

I ran four warm up laps. Beginning with the inner lane I ran each lap then moved to an outer lane. By the time I finished, I was in the fourth lane from the center. Since the track has 8 lanes, I moved all the way out for each lap. By the time two miles was finished, I started all over again.

Beginning with the 2nd mile, I began the obstacles for the next three miles. Here's what I recommend:
Do two obstacles then  a lap, sprinting on the straightaway and jogging on the curves:

·        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)

Since I only ran two obstacle per lap, I ended the run six obstacles short from completing them twice. I used the last lap to complete all six consecutively.

Then finished with a lap cool down.

Obstacle Race Training-12/15/12

Easy Saturday. I usually perform a brisk 3 mile walk with a 40 lbs back pack. However, since my foot is sore, I’m continuing to take it easy. Instead, I’ve used a modified Spartan Race Workout of the Day (WOD) to get me motivated.

Five cycles of the following…

• 10 push-ups
• 10 burpees with push-ups
• 5 chin-ups/pull-ups (rotate hand grips when repeating cycle)
• 25 second sprint on the elliptical machine.

That’s it, have fun.

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…