Obstacle course training plan pdf

For a complete beginner, train for at least three to four months even more. Obstacle course race training programs former navy seal cscs. Active also makes it easy to learn and prepare for all the things you love to do with expert resources, training plans. Learn how to capitalize on this growing trend by offering profitable smallgroup training programs designed to help clients train for specific events throughout the year. Here is a list of obstacle course races that are growing in popularity. The first obstacle race i ever did was a super spartan back in 2012 and it ended up being almost 12 miles. Aim for three to four workouts a week, increasing training volume gradually from one week to the next. None of the obstacles are compulsory, we will encourage but. Train for an obstacle race with this 6week plan womens. A race complete with miles of obstacles, mud, fire and more and a variety of distances for different levels of fitness. Over the past 10 weeks there has been a solid amount of work in there to get you moving and hell of a lot faster on your feet and building a strong base from to.

The ultimate training plan get fit its muddy good fun. Ready yourself for your next race by training properly and going through the proper phases. 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. If you want to be privately coached or to train in a group, then you can consider our personal coaching service or our training classes. The obstacle workout will definitely get you functionally fit for the obstacles of obstacel course races but there is no real running. Our intention is to continue to build on your previous training from our last 28day program, the spartan stadium series training plan. We took the program from the book and broke it down into an introtest, prep level, domination level alpha, and crush it level for athletes of varying abilities. Obstacle course training tips introduction the mok is a 5k obstacle course, it will have high and low obstacles with short distances to run in between. The ultimate 2month obstacle course race training plan. Short course training will include several things that are important to getting you ready to finish your race well. 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.

Our frontier package is about challenging you to explore uncharted territory in your training, for you to find your extreme limits and go beyond them our frontier package includes two complete programs. Hercules hoist training watch video spartan race barbed wire tutorial. Obstacle dominator obstacle racing and spartan race. Then on two additional days of the week, if you have more time or you want a more advanced plan e. The 8week training plan to demolish an obstacle course. Most races will list the majority of the obstacles online. Follow this sixweek program of integrated workouts that combine.

When people think of obstacle course race they either focus on either the obstacle part. The ultimate obstacle course race training plan the eightweek training plan for obstacle course domination. Obstacle course racing is the perfect marriage of strength and endurance in a competition. To make sure you can complete each obstacle successfully, and without getting so winded that you have to stop and catch your breath. The training plan below is specific to the civilian. Here are 23 free programs that you can use at home or the gym. Stack expert rob decillis provides a complete 8week training program designed to prepare you for tough obstacle course races. The ultimate 2month obstacle course race training plan muscle. Week monday tuesday wednesday work up to a heavy bulgarian squats 5 easy 60min run. An active warmup is important before an obstacle race or training session since youre using your entire body. Breaking muscle 6 week obstacle course training plan by andrew read. Obstacle dominator obstacle racing and spartan race training plan.

For instance, most presume that athletes with a running. 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. This plan isnt designed to get you in shape to run 3, 5, or 12 miles, though. It doesnt matter if this is your first or fiftieth race. The ultimate obstacle course race training guide runners.

Competitions like tough mudder and the spartan race demand both endurance and strength. If not, then the following obstacle course training ideas will help get you physically and mentally ready for your next obstacle course race. The training plan price is a oneoff cost, not a weekly cost. This, of course, depends on the type of race you are planning to partake. The extreme limit of understanding or achievement in a particular area. Thats just not so, says alexander nicholas, cpt, group fitness instructor and owner and founder of epic hybrid training in new york city. You schedule your training daystimelocation at your own convenience. Free obstacle training guide check your email after submitting your information, we will email you your guide obstacle training videos. Our sixweek plan will get you more than ready to conquer the course. Obstacle course race training involves more than just running. Obstacle courses offer a unique challenge, so your training must be unique as well. Mud runs and obstacle course races are hugely popular and attract a wide range of participants. The obstacles are arranged so that those which exercise the same groups of muscles are separated from one another.

Ocr training plan for beginners ocr world championships. This race has taken off and have venues around the world. The minimal optimal obstacle race training plan 2015 4 so the first thing you should do is find a hill or a big. You train by yourself, following the structure of the training plan. The ultimate obstaclecourse workout experience life. Most obstacle course racers are obstacle course enthusiasts, not strength enthusiasts. Unlike training for a traditional race, the ideal ocr plan touches on every aspect of functional movement. Breaking muscle 6 week obstacle course training plan by andrew read week monday tuesday wednesday thursday friday saturday sunday 1 work up to a heavy single power clean. 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. Since then i have done a handful of races including, 5k rugged maniac, tough mudder, and. Obstacle courses promote the ability to understand the differences between right and left and being able to control the two sides of the body independently and together. So you want to do a 5k obstacle race, mud run, zombie run, or whatever new race is coming to town.

Prepare to tackle a variety of races with this scalable training plan thats designed to boost power, strength, and mobility. 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. If you have an ios device, you can download our convenient iphone or ipad app. Train your clients to get down and dirty ace fitness. Ive put together a sixweek training plan that will prepare you for an obstacle course. In addition, you need explosive power, stability, and. Alright, now that weve taken a nice 30,000 foot view of the best exercises for obstacle course race training, lets put this all together in an actual workout plan that you can use starting today, to help you train for a 5k obstacle course race. 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 course race training sample workout to try.

Running up a mountain, parading through the woods, and rolling in mud was out of the norm and considered crazy. 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. To get it in printable form, you can download a pdf here. Private facebook group to interact directly with spartan coaches. Download a printable pdf of this 6week training plan. To excel at ocrs obstacle course races, racers have to be adept in three areas. Building strength and stability across the hips, midsection, and shoulders. To the obstacle course racing ocr athlete, training in the gym may be as exciting as watching paint dry. Signing up for an ocr gives you a specific training goal, which is key to any training program. Obstacle dominator obstacle racing and spartan race training plan 2. American ninja warrior course blueprints for backyard training. American ninja warrior obstacle specifications and dimensions. Obstacle courses promote being able to hold the position of the body through the interaction of. Develop your strength, endurance, and dexterity to crust any obstacle course.

For that, check out our 5k training plan or the 9mile urbanathlon running plan. Obstacle videos spartan race 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 obstacle training bucket brigade training view. How to train for an obstacle course race mens health. Race day domination is a 24week obstacle race training plan. While the sample is less than of the total book, i hope you. A good ocr training plan should focus on these elements. Welcome to your the spartan super training plan, filled with spartan workouts. Breaking muscle 6 week obstacle course training plan. In addition, you need explosive power, stability, and stamina. The ultimate obstacle course race training plan outside.