Obstacle Race Training-3/16/13

Forgot to post yesterday.
The last workout of the week. Run a 5k for personal record. No exercises, no hill sprints, just good old lung cleaning, blood pumping, muscle conditioning run.

Obstacle Race Training-3/13/13

The elliptical machine again. This a great workout and will serve as a change of pace from running. Though not running, it is a good way to increase strength, endurance and cardio necessary to devour obstacles on the course.  Race season starts soon, so let's workout different muscles while resting the ones we've worked.

Do 25 minutes on the elliptical. Set the machine for random hills and at least level 6 of 10 for resistance

Attempt to do at least 2.5 miles in the 25 minutes. Then:

• 50 crunches
• 50 crunches
• 30 back scratchers
• 30 back scratchers
• 20 bicycles
• 20 bicycles
• 20 leg lifts
• 20 pelvic lifts (legs at a 90 degree angle, lift pelvis
• 20 bicycles
• 40 crunches

 

 

Obstacle Race Training-3/12/13

How does a Spartan, warrior, mudder, moonshine mud, and other obstacle runners (obstaletes) maintain?

By training and making the right choices

Look for challenges during workouts

Don’t complain about traffic; they’re obstacles

Dogs; children, playground, curbside trash, water sprinklers are all fair game. Play with them, dodge them, jump over them.

Take the stairs, not the elevator

Walk during breaks, don’t stay in your chair

Bring fruit from home, leave the licky chewies in the machines

Obstacle Race Training-01/12/13

Run 4-5 miles hard. If you have hills, even better. Rain, sleet, snow, or other bad weather shouldn't stop you from making your run.

Spartan, Tough Mudder, Warrior Dash, Moonshine Mud Run and other obstacle races show no mercy. Don't show any to yourself if you expect to compete with the best.  Go get 'em, huah!

Check out this obstacle courtesy of the US Army...

US Army Physical Readiness Training

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

Obstacle Race Training-01/19/13

Grab some buddies and go for a leisurely 10k run. Make plans, talk about the future, whatever; just enjoy the experience.

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-12/14/12

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!