Free obstacle race training program 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 it doesnt matter if this is your first or fiftieth race. In order to guarantee a safe, positive experience on race day, you need to prepare for. Hardcore obstacle races such as the intense military spec ops based, mud, crawling, climbing, even zombies chasing you, are all the rage these days. Remember that the client, if part of a racing club or community, will likely have three days a week of running and club practice. Featuring 24 weeks of detailed daily workouts, our 3 phase program takes you from beginner to obstacle race expert. Forget 5ks, 10ks, halfmarathons, or even triathlons. The ultimate training plan get fit its muddy good fun. Free 4week training plan to get you spartan race ready. Any training program needs to be specific to the individual and event and you need time to develop, build and enhance fitness levels so we advise a minimum of 10 weeks to give the best available progression. Most of these races share a common denominator mud, water, obstacles you climb, crawl under, jump over, and run to and through. Short courses start at around 5km, with super spartan races stretching out over 15km or more. The distance of your race will determine how much endurance you want to build. This is the groundbreaking, doneforyou obstacle training program designed by greenfield fitness systems. If you havent participated in one yourself, you may have seen your friends photos featuring participants trudging through kneedeep swamps, scaling 12foot walls, and slithering through frigid water beneath a canopy of electric wires often dressed in silly costumes and always completely.

You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. Developing a training program for a mud run or obstacle course 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 race day surprise. The rest of the book goes through what one needs to do long before the race e. I run an obstacle race specific training website, and my upcoming book, the obstacle race training bible. I advise going for an easy swim or spend 45 minutes stretching out or using a foam roller to address any aches or pains. While water stops are usually plentiful during obstacle course runs, you likely wont get.

As a spartan sgx coach, im committed to helping you conquer your next spartan race. Preparing for an obstacle course race requires a comprehensive training program that will improve your strength, power, muscular endurance, aerobic capacity and anaerobic capacity. Ocr training plan for beginners ocr world championships. An active warmup is important before an obstacle race or training session since. The ultimate obstacle course race training plan the eightweek training plan for obstacle course domination. Whatever the distance, plan on running 3 times per week. Each of these programs contain elements of jon, ryan and matts personal training programs. Just using the fourweek program, i recently accomplished my goal of placing just outside of the top 30 in a recent battlefrog extreme. To get it in printable form, you can download a pdf here. Race day domination 24 week obstacle race training plan. 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.

America is falling in love with a new species of recreational sport. Obstacle dominator obstacle racing and spartan race. Private facebook group to interact directly with spartan coaches. He offers obstaclecourse training groups to help prepare racers for competition and introduce them to crossfit. There are three phases to this training plan, separated into 4 week cycles. Directions if youve already tried a mud run and youre in good shape, you need four. This program is designed for healthy individuals 18 years and older only.

Obstacle course race training programs former navy seal cscs. Aim for three to four workouts a week, increasing training volume gradually from one week to the next. The ultimate obstacle course race training guide runners. Apr 11, 2016 our warrior dash training plan is a fourweek program designed with the demands of the event in mind. Therefore, we are looking at training them twice a week. Nov 23, 2018 spartan race training plan pdf workout krtsy november 23, 2018 training plan for obstacle course race training plan for obstacle course race training plan for obstacle course race training plan for your obstacle course. Train your clients to get down and dirty ace fitness. Whether you are a seasoned athlete, or coming straight off the couch, this plan will have you prepared to conquer your first spartan event in 5 weeks of training. Going back a few years boot camps were all the rage. Our goal is for you to walk into any spartan race super with confidence regardless of what obstacle you are facing.

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. If you have access to climb cargo nets, scale walls, and crawl through pipes, then use it. The information in this report is not meant to supplement, nor replace, proper exercise training. The ultimate obstaclecourse workout experience life. 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.

Show up totally prepared for your first obstacle course race. Such workout program will include all kind of exercises that train every key aspect of an obstacle race. Crawling, pulling, pushing, and running are all components that youre likely to face. To properly prepare for an obstacle course race, youll want to include both running and strength training. Obstacle race training finally, youll be doing speed workouts to help you run faster on race day. Below is a template for creating a gym or outdoor based ocr strength training program for our racer. Follow this intense training guide to breeze through your mud run and be ready for more at the finish line. Obstacle course race training involves more than just running. The ultimate mud run training plan this link opens in a new window. Obstacle dominator obstacle racing and spartan race training plan. Spartan training plans obstacle course races spartan race.

For a complete beginner, train for at least three to four months even more. Competitions like tough mudder and the spartan race demand both endurance and strength. Ready yourself for your next race by training properly and going through the proper phases. Free training guides no matter your starting point, weve. During this spartan workout training program, our main goal is to significantly strengthen your grip and to increase your mileage. Used by the countrys leading obstacle and spartan racers, kaehler core spartan training is the next step in the evolution of strength development and elevating core fitness to.

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 one focuses on building aerobic endurance and foundational strength. Jul 01, 2017 6 week training plan for your obstacle course tough mudder tough mudder blog fitness news 23 of the best training plan for obstacle course race 6 week training plan for your obstacle course tough mudder. In all honesty, most spartan races are designed to be fairly tough, but with so many. Obstacle course training ultimate training program for. Spartan race training tips for beginners burpees all day. This digital program includes detailed obstacle race specific workouts and exercise videos that are available immediately after purchase so you can start training today. In this intense workout, youll practice the most common ocr movements that tend to throw guys off their game on race day.

How to train for an obstacle course race mens health. Heres what youll need to start an ocr training plan. All of these races combine running various distances and terrain. 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.

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. The ultimate 2month obstacle course race training plan. Top 12 exercises to prepare for an obstacle course race. Richard watkins this is by far the best training i have encountered for ocr, my improvements over the 10 week period were incredible. Hercules hoist training watch video spartan race barbed wire tutorial. Aug 01, 20 the ultimate obstacle course race training plan the eightweek training plan for obstacle course domination.

Getting started obstacle training training guide download. Of course, feel free to train longer than 4 weeks if you can. This digital program includes detailed obstacle race specific workouts and exercise videos that are available immediately after purchase so you can start training. So why would you train using an ordinary training program to prepare for one. A circuit training session follow an online programme or join a class. This 12week program is meant to take a novice and prepare them for a spartan super obstacle course race. And those are two of the big draws for obstacle racing, too. Jul 09, 2014 so you want to do a 5k obstacle race, mud run, zombie run, or whatever new race is coming to town. 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. As written, this onemonth spartan workout plan program is perfect for the novice or intermediate athlete wanting to run a spartan sprint.

If youre serious about running, getting fit, and staying injury free, then make. Ultimate obstacle race training available for download and read online in other formats. Spartans fitness training plans are to get you to your fitness goals whether youre looking to get race ready or improve your flexibility. Click here to start four weeks of free obstacle course race training. Stack expert rob decillis provides a complete 8week training program designed to prepare you for tough obstacle course races. This program is designed based on obstacle specificity. Obstacle dominator obstacle racing and spartan race training plan 2. Spartan australia obstacle course races spartan training. Prior to starting any training, it is recommended you have a medical examination to ensure it is safe for you to do so. Whether youre a fitness junkie or new to the gym, training is key to maximizing your tough mudder experience and showing those obstacles whos boss. I hope the fourweek plan ill be sharing here at breaking muscle gives you some help in getting ready for your event.

Obstacle course race training sample workout to try. Part two of our three part series to get you prepared for the tough mudder or any other obstacle race, for that matter. 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. It doesnt matter if this is your first or fiftieth race. The obstacle course racing ebook stew smith fitness store. 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. Our intention is to continue to build on your previous training from our last 28day program, the spartan stadium series training plan. 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. The ultimate obstacle course race training plan outside online. Please note, this program was not designed to take you directly from the couch to the course.

Ultimate obstacle race training book mud run, ocr, obstacle. For a super, follow this onemonth workout plan for two months, and for a beast three months or more. 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. The ultimate obstacle course race training plan outside. Check out these simple workouts and fun exercises that can be done athome with makeshift or no equipment at all. 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. 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. 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.

This ebook is a pdf file and the sales helps support the heroes of tomorrow. Welcome to your the spartan super training plan, filled with spartan workouts. This, of course, depends on the type of race you are planning to partake. 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. 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. Obstacle course races are unique in that you wont know quite what lies ahead of you until youre at the starting line. Pdf ultimate obstacle race training download full pdf. Download pdf ultimate obstacle race training book full free. 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 example, several races are only 34 miles, while others can be upwards of 1214 miles. Balancing your running and recovery with strength training and recovery can be a bit of a challenge, but as long as you are willing to adjust your distances and intensity as you go, you should be able to sustain both during this base training. 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. A host of the worlds top athletes compete in obstacle course racing ocr, outdoor competitions designed to test mental. The program uses a crossfitstyle of training and is fairly intensive in its approach, so it may be an idea to consult a doctor prior to starting out if youre new to this exercising business. This race simulation workout will break up a run by mimicking an obstacle every half mile. The 8week training plan to demolish an obstacle course race. To excel at ocrs obstacle course races, racers have to be adept in three areas. Avid obstacle racer pete williams, creator of the obstacle fit program. Order your copy of the book today download a free sample of the book. Ive put together a sixweek training plan that will prepare you for an obstacle course. Train for an obstacle race with this 6week plan womens. Since then i have done a handful of races including, 5k rugged maniac, tough mudder, and another spartan.

Download this couch to sprint training plan, and well see you at the race. Follow our lead and youll develop the confidence and capabilities needed to tackle any obstacle on course. For a longdistance event such as a tough mudder or spartan race, stash a couple of packs of energy gel in your pockets. Your daily workouts will incorporate the training methods that have brought home dozens of race victories and multiple ocr world championships.

Revolutionary spartan training equipment in 6 weeks break your personal record while training injury free. Whether you want to join the military, special operations, police, or fire fighting professions, or you want to race and compete in the new and exciting obstacle course racing events, this workout is for you. 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. By joining the frontier youll have access to both programs. Follow this sixweek program of integrated workouts that combine running with. If not, then the following obstacle course training ideas will help get you physically and mentally ready for your next obstacle course race. Check out this list i created of the top ocr training equipement heres the best training program you can find for free on the internet. The first obstacle race i ever did was a super spartan back in 2012 and it ended up being almost 12 miles. If you are just starting out, your journey can start with easy jogging a few days per week, until you have built yourself a small fitness foundation.