Obstacle race training pdf

Race day domination, the worlds most downloaded obstacle race training plan, is a 24week program designed specifically for obstacle races like the tough mudder, spartan race and warrior dash. Welcome to mud run guide the worldwide leader in mud runs, obstacle course races, and outdoor running adventures. When training for an obstacle course race, try to incorporate some of the fun factor into your training plan. Obstacle race training delves into the world of obstacle races. The ultimate obstacle course race training guide runners. Packed with easytofollow workouts and stepbystep instructions, this book will help you develop the speed and strength youll need to crush any obstacle. This 10week plan will get you race ready for any obstacle event, from a tough mudder to a super spartan, with workouts. And being in better shape will surely make the event more fun since youll struggle less. To excel at ocrs obstacle course races, racers have to be adept in three areas. There are three crucial elements when training for ocr.

Build an effective obstacle course training plan breaking. The beauty of obstacle course racing is that it gets you out. Obstacle course race training sample workout to try. An active warmup is important before an obstacle race or training session since youre using your. Perform this circuit three times a week after your normal training sessions. Luckily, training for a short obstacle race like warrior dash wont require much more time and effort than a 5k 10k race. The noticeable difference between a spartan stadium sprint race and a super super include mileage, terrain, and the degree of obstacle difficulty in reference to grip and height. Even if obstacle racing doesnt seem like your thing the fundamentals of training for an obstacle race gives you the ability to take back your life. Obstacle race training bible download ebook pdf, epub. The focus is on movement, strength, endurance and mental fortitude. Our intention is to continue to build on your previous training from our last 28day program, the spartan stadium series training plan. Dont make the mistake of assuming your regular running or lifting routine is enough to get you over the finish line.

Ready yourself for your next race by training properly and going through the proper phases. Located in tricities washington, our obstacle functional training program will get you ready to face any obstacle. So you want to do a 5k obstacle race, mud run, zombie run, or whatever new race is coming to town. The ultimate obstacle course race training plan outside online. They come quickly and often, so you need to be focused on race day. The 10week obstacle race training plan this link opens in a new window. The key to conquering these races is to combine the fitness. Find some ideas how to organize the best obstacle courses for kids that will keep them occupied for hours. They have been asking me to set up and prepare obstacle course. Therefore, we are looking at training them twice a week. This site is like a library, use search box in the widget to get ebook that you want. First, a good training program for ocr will include a wide selection of exercises, that work your entire body.

It can often be hard to know where to start when it comes to training and coaching. How to train for an obstacle course race mens health. The first howto guide to help readers prepare for and conquer a new and growing form. Below is a template for creating a gym or outdoor based ocr strength training program for our racer. Obstacle courses offer a unique challenge, so your training must be unique as well.

These workouts will often be multiplepace workouts, meaning theyll include a variety of paces to get you used to transitioning from crawling to running during the obstacle race. It doesnt matter if this is your first or fiftieth race. Only the essentials of obstacle race training can ensure you will be ready. Ultimate obstacle race training book mud run, ocr, obstacle. Mud run guide is here to help you with getting prepared for your first or fiftieth obstacle race or mud run. Race day domination is a 24week obstacle race training plan. Aug 01, 20 the ultimate obstacle course race training plan the eightweek training plan for obstacle course domination. Avid obstacle racer pete williams, creator of the obstacle fit program.

Lets focus on sound training so you can enjoy the race instead of just surviving it. Therefore, forget about the allinone gym machine, or the endless weight lifting and get ready to do circuit training. Click download or read online button to get obstacle race training bible book now. In the meantime, im here to share my expertise with you in this article. We are strongfirst, and in my humble opinion, we have strength training and basic metabolic conditioning down compared to the average joe. To build your fitness for ocr, break your training into three phases. This sixsession program from daily burn is based on spartan sgx training and is designed to help athletes at any level conquer the obstacles of a spartan race. The 8week training plan to demolish an obstacle course race. Looking to start training for an obstacle race course, but are unsure how to begin. Competitions like tough mudder and the spartan race demand both endurance and strength. Sample mud run guide mud run, obstacle course race. Nov 06, 20 an active warmup is important before an obstacle race or training session since youre using your entire body. This program is designed based on obstacle specificity. Preparing to run an obstacle race our goal is to prepare you to race your first obstacle race or improve your game on the course.

These common threads will be present in all phases of your training. Obstacle course race training involves more than just running. The ultimate 2month obstacle course race training plan muscle. Here are 16 of the best exercises you should be using in your training for mud runs, obstacle course races or adventure races. In this guide, ill take you through the basics of training for an obstacle race. Sep 15, 2016 using a circuit training method allows us to keep interest and improve recoverability, while also introducing elements of specificity, compound effect, and work capacity. This 10week plan will get you race ready for any obstacle event. A good ocr training plan should focus on these elements. Hunter mcintyre is arguably the top ocr racer in the game right now. In his quest to always improve, he asked bodyweight training expert andy mcdermott for some help designing a trx based workout to supplement his race. How to train for an obstacle race the art of manliness.

Essentials of obstacle race training pdf, the human kinetics. Spartan obstacle tutorial sled drag watch video atlas carry tutorial watch video a frame cargo net tutorial watch video spartan race rope climb tutorial watch video spartan race seven foot wall tutorial watch video spartan race inverted walls tutorial watch video spartan race spear throw tutorial watch video monkey bars training watch video. Remember that the client, if part of a racing club or community, will likely have three days a week of running and club practice. When you train to conquer obstacles you are training to conquer the challenges in life too.

Short course races are typically about 34 miles long and have up to 20 obstacles. A host of the worlds top athletes compete in obstacle course racing ocr, outdoor competitions designed to test mental. We cant do the obstacles for you, but we can provide you the best way to prepare for them so that come race day, you are more than ready. Many obstacles require participants to have the upperbody strength to lift their own body weight, the coordination to climb over walls and the flexibility to lowcrawl through tunnels or under barbed wire seriously. These 3 workouts for obstacle course races like tough mudder and spartan race allow you to train for the events without having to run miles in preparation. Essentials of obstacle race training pdf, the human. Obstacle course races such as the tough mudder, in particular, will have you commanding a lot of respect from your peers and counterparts alike, simply because completing what continues evolving into an iconic obstacle course race is right up there with the biggest modern day achievements anyone could ever accomplish.

You can also do it on an off day, just make sure you leave at least one day a week for recovery. The sport is grueling, demanding, and intensely satisfying if you prepare, train, and know what to expect. Whether youre training for a spartan race or simply want to work on your strength, endurance, and athleticism, the daily burn spartan training program is for you. Having a versatile skill set of strength, endurance, and speed will help you conquer the challenge of competing in any obstacle race. The first obstacle race i ever did was a super spartan back in 2012 and it ended up being almost 12 miles. Obstacle course racing is the perfect marriage of strength and endurance in a competition. Couch to sprint training plan week day 1 day 2 day 3 day 4 day 5 day 6 day 7 4 10 min brisk walk 4 min jog 2 min walk repeat all 5 times finish with mobility 1 exercises dynamic warmup. Apr 03, 2019 signing up for an ocr gives you a specific training goal, which is key to any training program. To get it in printable form, you can download a pdf here. Ive put together a sixweek training plan that will prepare you for an obstacle course. Jan 23, 2017 how to train for an obstacle course race.

Ocr training plan for beginners ocr world championships. Welcome to your the spartan super training plan, filled with spartan workouts. To get you ready for your first race, joe distefano, director of training for spartan race, put together the following program designed to strengthen all. Aim for three to four workouts a week, increasing training volume gradually from one week to the next. Obstacle race training finally, youll be doing speed workouts to help you run faster on race day. The ultimate 2month obstacle course race training plan. Hardcore obstacle races such as the intense military spec ops based, mud, crawling, climbing, even zombies chasing you, are all the rage these days. Most of these races share a common denominator mud, water, obstacles you climb, crawl under, jump over, and run to and through. Check out these simple workouts and fun exercises that can be done athome with makeshift or no equipment at all.

It has been an up and down year for races for me until today. When people think of obstacle course race they either focus on either the obstacle part. Jul 09, 2014 so you want to do a 5k obstacle race, mud run, zombie run, or whatever new race is coming to town. During this spartan workout training program, our main goal is to significantly strengthen your grip and to increase your mileage. In addition, you need explosive power, stability, and stamina. A typical obstacle course run can range from 5 kilometers 3. A host of the worlds top athletes compete in obstacle course racing ocr, outdoor competitions designed to. For a complete beginner, train for at least three to four months even more.

Train for an obstacle race with this 6week plan womens. Not to worry, well dive deep into the nitty gritty of it from all sides. The ultimate obstaclecourse workout experience life. This, of course, depends on the type of race you are planning to partake. The ultimate obstacle course race training plan the eightweek training plan for obstacle course domination. Only the essentials of obstacle race training can ensure you will be. You need to accumulate time on your feet, improve grip strength, and build general athleticism to be competitive in the world of ocr. A strongfirst approach to obstacle course race training. Ive started this program 5 weeks ago and i can see the results coming now. The ultimate 2month obstacle course race training plan whether its a spartan race or a tough mudder overcome any impediment you may face in an ocr with this eightweek strength and conditioning plan.

Rather than doing a fourmile run, go on an adventure run by adding activities like burpees, walking lunges, pushups and curb walks for balance. For a longdistance event such as a tough mudder or spartan race, stash a couple of packs of energy gel in your pockets. If youre performing the routine after strength training, warm up with a. The ultimate mud run training plan this link opens in a new window. The first howto guide to help readers prepare for and conquer a new and growing form of distance racing popping up all over the country. The ultimate obstacle course race training plan outside. Couch to sprint training plan week day 1 day 2 day 3 day 4 day 5 day 6 day 7 4 10 min brisk walk 4 min jog 2 min walk repeat all 5 times finish with mobility 1 exercises dynamic warmup 7. While water stops are usually plentiful during obstacle course runs, you likely wont get. Since then i have done a handful of races including, 5k rugged maniac, tough mudder, and another spartan. Race day domination 24 week obstacle race training plan. Make sure youre loose and limber going into every workout by completing a few walking lunges and lateral lunges, planks, arm swings and hip circles. Obstacle course race training programs former navy seal cscs. Scaling walls, crawling through mud, climbing ropes, and sprinting across rugged terrain.

Obstacle race training plan medium distance mountain. Our goal is for you to walk into any spartan race super with confidence regardless of what obstacle you are facing. I run an obstacle race specific training website, and my upcoming book, the obstacle race training bible. Jul 04, 2017 obstacle course race training strongfirststyle. Building strength and stability across the hips, midsection, and shoulders.

Ultimate obstacle race training introduces you to these exhilarating events with detailed descriptions of races for every level. With this obstacle training guide, you have the tools and exercises that will help you conquer five of spartans signature obstacles. An active warmup is important before an obstacle race or training session since youre using your entire body. Pdf ultimate obstacle race training download full pdf. The obstacle race training plan medium distance is the second plan in our 3plan, obstacle course race packet and is specifically designed to prepare an athlete for an 810 mile obstacle course race with 2428 obstacles. Spartan race is the global leader in obstacle course races, with the right challenge for anyone from firsttime racers to elite athletes. Obstacle course racing is one of the fastestgrowing sports in the united states, and its gaining popularity around the world. For the first time in 2 years of ocr racing i finally cracked the podium today finishing 3rd in the miami sprint.