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. 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. An active warmup is important before an obstacle race or training session since youre using your entire body. 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. Welcome to your the spartan super training plan, filled with spartan workouts. Ocr training plan for beginners ocr world championships. 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. Obstacle course races are unique in that you wont know quite what lies ahead of you until youre at the starting line.
To get it in printable form, you can download a pdf here. Our obstacle race training program is designed to get you ready for the varied demands of an obstacle race. 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. 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. The first obstacle race i ever did was a super spartan back in 2012 and it ended up being almost 12 miles. This program is designed based on obstacle specificity. Just using the fourweek program, i recently accomplished my goal of placing just outside of the top 30 in a recent battlefrog extreme. So you want to do a 5k obstacle race, mud run, zombie run, or whatever new race is coming to town. Building strength and stability across the hips, midsection, and shoulders. And those are two of the big draws for obstacle racing, too. Obstacle course racing ocr and mud runs have been popular since 2012nearly 500,000 people participated in 2017 according to a recent industry report. Preparing for an obstacle course race requires a comprehensive training program that will improve your strength, power, muscular endurance, aerobic capacity and anaerobic capacity.
I run an obstacleracespecific training website, and my upcoming book, the obstacle race training bible. Avid obstacle racer pete williams, creator of the obstacle fit program. Richard watkins this is by far the best training i have encountered for ocr, my improvements over the 10 week period were incredible. Apr 03, 2019 signing up for an ocr gives you a specific training goal, which is key to any training program. 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. Try adding this totalbody trx workout to your training program and remember, all of these exercises are scalable to adapt to any fitness level. 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. Hunter mcintyre and ben greenfield obstacle dominator training. Obstacle race training finally, youll be doing speed workouts to help you run faster on race day. Heres what youll need to start an ocr training plan.
You will only run 600 meters in this race, but lift pull climb push through so many. In addition, you need explosive power, stability, and stamina. During this spartan workout training program, our main goal is to significantly strengthen your grip and to increase your mileage. Our intention is to continue to build on your previous training from our last 28day program, the spartan stadium series training plan. That is why you, fellow athlete yes if you committed to your first race you are already an athlete. In the meantime, im here to share my expertise with you in this article. When people think of obstacle course race they either focus on either the obstacle part. Even if obstacle racing doesnt seem like your thing the fundamentals of training for an obstacle race gives you the. 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. She founded, an ocr community for women as well as former contributing editor for mud and obstacle magazine and industry expert for. In this intense workout, youll practice the most common ocr movements that tend to throw guys off their game on race day.
A host of the worlds top athletes compete in obstacle course racing ocr, outdoor competitions designed to. Stack expert rob decillis provides a complete 8week training program designed to prepare you for tough obstacle course races. The ultimate mud run training plan this link opens in a new window. Events like tough mudder, along with warrior dash and spartan race test totalbody strength, stamina and mental toughness. The ultimate 2month obstacle course race training plan. Going back a few years boot camps were all the rage. Spartans fitness training plans are to get you to your fitness goals whether youre looking to get race ready or improve your flexibility.
Whether or not youre a runner, youve likely heard of increasingly popular obstacle races like the spartan race series. Ready yourself for your next race by training properly and going through the proper phases. Hercules hoist training watch video spartan race barbed wire tutorial. The ultimate obstacle course race training guide runners. 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. I would do them every weekend if i could, but it takes up a. For a longdistance event such as a tough mudder or spartan race, stash a couple of packs of energy gel in your pockets. Obstacle course race training programs former navy seal cscs.
This race simulation workout will break up a run by mimicking an obstacle every half mile. In all honesty, most spartan races are designed to be fairly tough, but with so many. Youll surprise yourself with what youre capable of. Race day domination 24 week obstacle race training plan. This is by far my most successful program for competitive athletes. A host of the worlds top athletes compete in obstacle course racing ocr, outdoor competitions designed to test mental. Race day domination obstacle race training program. Obstacle dominator obstacle racing and spartan race. To excel at ocrs obstacle course races, racers have to be adept in three areas. Such workout program will include all kind of exercises that train every key aspect of an obstacle race. While water stops are usually plentiful during obstaclecourse runs, you likely wont get. When not working on the next article she can be found running from racetorace as a competitor. 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. 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.
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. 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. Looking to start training for an obstacle race course, but are unsure how to begin. 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. Obstacle dominator obstacle racing and spartan race training plan 2. Train your clients to get down and dirty ace fitness. Forget 5ks, 10ks, halfmarathons, or even triathlons. 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. It is hard, but if you can finish it, you will be stronger, and more competitive than ever. Ive put together a sixweek training plan that will prepare you for an obstacle course. Located in tricities washington, our obstaclefunctional training program will get you ready to face any obstacle. This digital program includes detailed obstacle race specific workouts and exercise videos that are available immediately after purchase so.
Build an effective obstacle course training plan breaking. These common threads will be present in all phases of your training. Spartan training plans obstacle course races spartan race. Featuring 24 weeks of detailed daily workouts, our 3 phase program takes you from beginner to obstacle race expert. Below is a template for creating a gym or outdoor based ocr strength training program for our racer. To prepare for the specific metabolic challenges, an obstacle course race training program should alternate between circuits of three to five strength exercises, with minimal rest periods between each exercise, and bouts of highspeed running following a highintensity interval training protocol. Private facebook group to interact directly with spartan coaches. Complete body workout endurance, running, strength, grip, mobility location. There are three crucial elements when training for ocr. Show up totally prepared for your first obstacle course race. To build your fitness for ocr, break your training into three phases. With this obstacle training guide, you have the tools and exercises that will help you conquer five of spartans signature obstacles. The ultimate obstacle course race training plan the eightweek training plan for obstaclecourse domination.
This is the groundbreaking, doneforyou obstacle training program designed by greenfield fitness systems head coach. Jul 09, 2014 so you want to do a 5k obstacle race, mud run, zombie run, or whatever new race is coming to town. You will be running, lifting, pushing, pulling, throwing and getting tough for the challenges that are presented on the course. Oct 20, 2018 green beret challenge and mark ballas strike again. Signing up for an ocr gives you a specific training goal, which is key to any training program. Short courses start at around 5km, with super spartan races stretching out over 15km or more. For a complete beginner, train for at least three to four months even more. 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. The 8week training plan to demolish an obstacle course race. The ultimate obstaclecourse workout experience life. Train for an obstacle race with this 6week plan womens. I run an obstacle race specific training website, and my upcoming book, the obstacle race training bible.
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. Aug 01, 20 the ultimate obstacle course race training plan the eightweek training plan for obstacle course domination. The ultimate obstacle course race training plan outside. Ultimate obstacle race training book mud run, ocr, obstacle. Obstacle course racing is the perfect marriage of strength and endurance in a competition. It doesnt matter if this is your first or fiftieth race. Obstacle course races are a fun way to challenge your mental and physical limits, compete with others, and get a little dirty. Obstacle course race training sample workout to try. Aim for three to four workouts a week, increasing training volume gradually from one week to the next. Follow this sixweek program of integrated workouts that combine. Green beret challenge and mark ballas strike again. Since then i have done a handful of races including, 5k rugged maniac, tough mudder, and another spartan. Our goal is for you to walk into any spartan race super with confidence regardless of what obstacle you are facing.
How to train for an obstacle course race mens health. A race complete with miles of obstacles, mud, fire and more and a variety of distances for different levels of fitness. This racesimulation workout will break up a run by mimicking an obstacle every half mile. All of these races combine running various distances and terrain. The rest of the book goes through what one needs to do long before the race e.
Not to worry, well dive deep into the nitty gritty of it from all sides. In every spartan race, you can expect mud, barbed wire, and a field of gladiators poised to hit you with their pugil sticks. I advise going for an easy swim or spend 45 minutes stretching out or using a foam roller to address any aches or pains. Obstacle dominator obstacle racing and spartan race training plan. A good ocr training plan should focus on these elements.
This digital program includes detailed obstacle race specific workouts and exercise videos that are available immediately after purchase so you can start training today. This, of course, depends on the type of race you are planning to partake. In this guide, ill take you through the basics of training for an obstacle race. 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. 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. Obstacle race training delves into the world of obstacle races and mud. Therefore, we are looking at training them twice a week. 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. 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 2month obstacle course race training plan muscle. As for the 10,000 volts of electricity, youre on your own. This race has taken off and have venues around the world. When not working on the next article she can be found running from race to race as a competitor. The ultimate obstacle course race training plan outside online.
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