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-3/11/13

Let’s work on our endurance with focus on legs and arms. The elliptical machine is a good way to increase strength, endurance and cardio necessary to devour obstacles on the course. But, we won’t forget the other exercises that will put us over the top quickly; burpees and pull-ups.

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:

• 20 burpees (break up into as many sets as necessary)
• 33 Pull-ups with leg lifts (break up into as many sets as necessary)
• Stretch

Obstacle Race Training-3/7/13

Warm up:

Stretch

Main set:

•  Run 4.5 miles – do 10 burpees with push-ups for each mile. Attempt a total of 50 burpees with push-ups
•  50 crunches
•  Rest 
• 50 crunches
•  Rest
•  20 leg lifts
•  Rest
•  20 leg lifts
•  Rest
•  20 leg lifts
•  Rest
•  40 leg spreaders
•  Rest
•  40 leg spreaders
•  Rest
•  20 bicycles
•  Rest
•  20 bicycles
• Rest
• 20 leg lifts

Cool Down:

Stretch

Obstacle Race Training-3/6/13

Warm up:

Stretch

Main set:

• Run a 5k at race speed.
• 20 box jumps. If you don’t have a box, jump onto a porch or a set of stairs 1.5 to 2 feet high.
• 20 burpees with push-ups

Cool down:

Stretch

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

Why I didn't post for a whole week

I was in Disney World enjoying the entertainment and the family, that's why. However, I was still able to work out. Here's a good plan for a long vacation in a theme park:

Eat well. There are a lot of choices and food in abundance. Eat the right things and in moderation YOU DON'T HAVE TO EAT EVERYTHING THAT'S SERVED. Choose the chicken over the beef and the fish over everything else. Eat vegetables and other healthy servings and watch the bread, gravy and sweets.

Carry the back pack. Chance are you won't be able to do obstacle types of exercises while in a small hotel and a packed agenda. However you can carry the back pack. This will add weight and challenge your walks.

Carry a child. If you have children, carry them if they aren't too big. A piggy back ride or front carry will also keep your muscles and core toned for future race events.

Do what you can in the hotel. I was able to do burpees, push-ups and an incredible amount of abs in just a short amount of down time.

Drink lots of water. You'll be tempted to drink juices, coffee and sodas, but take the water. You'll stay hydrated and keep the vacation pounds from clinging.

Rest. It's fun at the park, but you still need your rest.

Spend time with your family. It's a vacation for crying out loud.

Obstacle Race Training-3/4/13

Run 5 miles. Run several sprints every mile and really challenge yourself. If you've followed my blog, you might be breaking up your runs with burpees and other exercises. Today is just a day to blow out the pipes. Just run, then put sprints on top of the run.

More tomorrow.