Obstacle race training finally, youll be doing speed workouts to help you run faster on race day. Welcome to your the spartan super training plan, filled with spartan workouts. When people think of obstacle course race they either focus on either the obstacle part. Obstacle racing demands totalbody fitness strength to push rocks and logs, flexibility, and agility to crawl under barbed wire and pull your body up ropes and over walls. Obstacle dominator obstacle racing and spartan race. 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 of the aforementioned areas so that youre ready to kill it come race day. Forget 5ks, 10ks, halfmarathons, or even triathlons. And those are two of the big draws for obstacle racing, too.
Follow this sixweek program of integrated workouts that combine. During this spartan workout training program, our main goal is to significantly strengthen your grip and to increase your mileage. Spartans fitness training plans are to get you to your fitness goals whether youre looking to get race ready or improve your flexibility. To build your fitness for ocr, break your training into three phases. Obstacle course race training programs former navy seal cscs. I run an obstacle race specific training website, and my upcoming book, the obstacle race training bible. The ultimate 2month obstacle course race training plan. Heres what youll need to start an ocr training plan.
It is hard, but if you can finish it, you will be stronger, and more competitive than ever. 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. For a longdistance event such as a tough mudder or spartan race, stash a couple of packs of energy gel in your pockets. This is by far my most successful program for competitive athletes.
Developing a training program for a mud run or obstaclecourse race requires taking the time to examine the event course many races list most of the obstacles on the course on their web site to help participants prepare, but do leave a couple of unknown obstacles for a raceday surprise. An active warmup is important before an obstacle race or training session since youre using your entire body. While water stops are usually plentiful during obstaclecourse runs, you likely wont get. Looking to start training for an obstacle race course, but are unsure how to begin. This 30day workout program is designed to get you to the finish line whether you are looking to improve your time or increase your confidence on the course. Obstacle course race training sample workout to try. Youll surprise yourself with what youre capable of. This racesimulation workout will break up a run by mimicking an obstacle every half mile. The 8week training plan to demolish an obstacle course race. Most race directors pride themselves on surprising participants with challenges that will push competitors in both body and spirit, from barbedwire crawls to icecold water crossings. When not working on the next article she can be found running from racetorace as a competitor. These common threads will be present in all phases of your training. Private facebook group to interact directly with spartan coaches. Race day domination 24 week obstacle race training plan.
There are three crucial elements when training for ocr. The first obstacle race i ever did was a super spartan back in 2012 and it ended up being almost 12 miles. Race day domination obstacle race training program. For a complete beginner, train for at least three to four months even more. Obstacle race training bible provides readers with onestop access to everything you need to know to prepare for and successfully complete a tough mudder, spartan race, warrior dash, or any of the other international or regional obstacle races that are taking the world by storm. Featuring 24 weeks of detailed daily workouts, our 3 phase program takes you from beginner to obstacle race expert. Spartan training plans obstacle course races spartan race. Ive put together a sixweek training plan that will prepare you for an obstacle course. When not working on the next article she can be found running from race to race as a competitor.
Aim for three to four workouts a week, increasing training volume gradually from one week to the next. In this intense workout, youll practice the most common ocr movements that tend to throw guys off their game on race day. Train for an obstacle race with this 6week plan womens. Below is a template for creating a gym or outdoor based ocr strength training program for our racer. How to train for an obstacle course race mens health. Oct 20, 2018 green beret challenge and mark ballas strike again. Obstacle dominator obstacle racing and spartan race training plan 2. Show up totally prepared for your first obstacle course race. Remember that the client, if part of a racing club or community, will likely have three days a week of running and club practice.
The ultimate obstacle course race training plan outside online. Obstacle course racing ocr and mud runs have been popular since 2012nearly 500,000 people participated in 2017 according to a recent industry report. Not to worry, well dive deep into the nitty gritty of it from all sides. You will be running, lifting, pushing, pulling, throwing and getting tough for the challenges that are presented on the course. Spartan race founder joe desena 10 min brisk walk 4 min jog 2 min walk repeat 5 times finish with mobility 1 exercises dynamic warmup 7 pushups 40 sec plank 20 squats 7 deep lunges 5 deep lateral lunges, each side 10 ft bear crawl 10 ft crab walk repeat all 4 times finish with mobility 2 exercises recovery research the health. Since then i have done a handful of races including, 5k rugged maniac, tough mudder, and another spartan. Obstacle course races are a fun way to challenge your mental and physical limits, compete with others, and get a little dirty.
This, of course, depends on the type of race you are planning to partake. Richard watkins this is by far the best training i have encountered for ocr, my improvements over the 10 week period were incredible. Green beret challenge and mark ballas strike again. The ultimate obstacle course race training plan outside. Complete body workout endurance, running, strength, grip, mobility location. The ultimate obstacle course race training plan the eightweek training plan for obstaclecourse domination. Signing up for an ocr gives you a specific training goal, which is key to any training program. A good ocr training plan should focus on these elements. Aug 01, 20 the ultimate obstacle course race training plan the eightweek training plan for obstacle course domination. Apr 03, 2019 signing up for an ocr gives you a specific training goal, which is key to any training program. Build an effective obstacle course training plan breaking. Avid obstacle racer pete williams, creator of the obstacle fit program.
A race complete with miles of obstacles, mud, fire and more and a variety of distances for different levels of fitness. 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 it doesnt matter if this is your first or fiftieth race. I run an obstacleracespecific training website, and my upcoming book, the obstacle race training bible. Therefore, we are looking at training them twice a week. This digital program includes detailed obstacle race specific workouts and exercise videos that are available immediately after purchase so. 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. Obstacle course racing is the perfect marriage of strength and endurance in a competition.
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. The ultimate mud run training plan this link opens in a new window. The 5 training keys for ocr here are the 5 pillars of a good workout plan that will get you ready for any obstacle races such as spartan race and tough mudder. I advise going for an easy swim or spend 45 minutes stretching out or using a foam roller to address any aches or pains. Even if obstacle racing doesnt seem like your thing the fundamentals of training for an obstacle race gives you the. Ultimate obstacle race training book mud run, ocr, obstacle. She founded, an ocr community for women as well as former contributing editor for mud and obstacle magazine and industry expert for.
Ready yourself for your next race by training properly and going through the proper phases. There is serious elevation in each spartan race and so your legs need to be prepared for the inevitable lactic acid build up that awaits you. To get it in printable form, you can download a pdf here. The rest of the book goes through what one needs to do long before the race e. You can do it as a team challenge with events like tough mudder or choose to do individual races like spartan race, but in both cases you will be amongst large groups of people and you will get to run through various obstacles although i must be honest and say in all the times i ran various obstacle courses in the military i never. All of these races combine running various distances and terrain. The ultimate obstaclecourse workout experience life. Spartan races, or more generally, obstacle course races ocrs have been popular for a few years now, with people looking for a way to challenge themselves and test their agility and technical skill over distance. In addition, you need explosive power, stability, and stamina.
Stack expert rob decillis provides a complete 8week training program designed to prepare you for tough obstacle course races. Find a bench outside, or in the gym if necessary for this workout, which will have you alternating between sets of pushups and dips, both performed while leaning on the bottom of the bench. You will only run 600 meters in this race, but lift pull climb push through so many. Such workout program will include all kind of exercises that train every key aspect of an obstacle race. Our intention is to continue to build on your previous training from our last 28day program, the spartan stadium series training plan. Our goal is for you to walk into any spartan race super with confidence regardless of what obstacle you are facing. Building strength and stability across the hips, midsection, and shoulders. In every spartan race, you can expect mud, barbed wire, and a field of gladiators poised to hit you with their pugil sticks.
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. Just using the fourweek program, i recently accomplished my goal of placing just outside of the top 30 in a recent battlefrog extreme. A host of the worlds top athletes compete in obstacle course racing ocr, outdoor competitions designed to. 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. With this obstacle training guide, you have the tools and exercises that will help you conquer five of spartans signature obstacles. 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. To excel at ocrs obstacle course races, racers have to be adept in three areas. In all honesty, most spartan races are designed to be fairly tough, but with so many. I would do them every weekend if i could, but it takes up a. Events like tough mudder, along with warrior dash and spartan race test totalbody strength, stamina and mental toughness. Preparing for an obstacle course race requires a comprehensive training program that will improve your strength, power, muscular endurance, aerobic capacity and anaerobic capacity. Try adding this totalbody trx workout to your training program and remember, all of these exercises are scalable to adapt to any fitness level. This race simulation workout will break up a run by mimicking an obstacle every half mile. Obstacle dominator obstacle racing and spartan race training plan.
In the meantime, im here to share my expertise with you in this article. Hercules hoist training watch video spartan race barbed wire tutorial. This is the groundbreaking, doneforyou obstacle training program designed by greenfield fitness systems head coach. The ultimate 2month obstacle course race training plan muscle. Youd have a bunch of pretend tough guys in most cases, although some were legit exmilitary ptis parading around in camouflage or other tactical gear, and barking orders at people desperate to get in shape. 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. Jul 09, 2014 so you want to do a 5k obstacle race, mud run, zombie run, or whatever new race is coming to town. Our obstacle race training program is designed to get you ready for the varied demands of an obstacle race. Ocr training plan for beginners ocr world championships. The ultimate obstacle course race training guide runners. Hunter mcintyre and ben greenfield obstacle dominator training. Train your clients to get down and dirty ace fitness. Located in tricities washington, our obstaclefunctional training program will get you ready to face any obstacle. As for the 10,000 volts of electricity, youre on your own.
It doesnt matter if this is your first or fiftieth race. This race has taken off and have venues around the world. Obstacle race training delves into the world of obstacle races and mud. Obstacle course races are unique in that you wont know quite what lies ahead of you until youre at the starting line.
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