Preparation for obstacle races

Obstacle races have become very popular over last few years. The most famous, Tough Mudder or Survival of the Fittest (you can argue which one) is ultimate test of fitness for many. I see a lot men and women wearing t-shirts with logo of these races at the GYM. Races attract runners as well as weight lifters…
I believe that preparation to competition should be periodise and divided into four blocks:

1) General fitness training-this should be the longest period, during which you work on basic compound exercises (squats, dead-lifts, lat row, chest press, military press, etc.) and long slow distance aerobic training (mainly running but rowing, arm bike, X-Trainer should be included as well) to increase endurance of the muscles and prepare your body (joints, tendons, ligaments, muscles) to more specific lifts and training, and preventing injuries. You are mainly interested in using your own body weight, bars and DB/KB with occasional use of cables machines. A huge effort should be put on building strong core. to the race depends on background of participant, but some rules are the same.
Duration of this period depends on many factors. However the most obvious two are-how long do you have before competition and what is your background (this period will be slightly different for runner and weight -lifter but will have one thing in common- it will be endurance training).
The number of repetition should be above 1o in each set, performed to fatigue and aerobic training should be minimum 30min but quite often extended to 1-1.5h, performed with comfortable speed/intensity. You focus more on volume of training than intensity.

2)Building up strength-during this period number of reps gradually should be drop to 3-6 reps per set (some endurance training should be still included)during lifting and some more dynamic lifts should be introduced-for example- clean and press, KB swing, power squats-jumps (so some plyometric exercises)to develop strength and power. Functional equipment and exercises should be included-KB, Bulgarian bags, power bags, TRX, Vipers, ropes, etc. Lifts gradually should be performed to failure.
Interval and speed training should be included in aerobic training, as well as some circuit or bootcamp classes.

3) Specific training before race-depending how long is your preparation time; this period should be the shortes-3-4 weeks. It is the most intense time, where you pushing yourself 110% and apart from functional training and your strength- training ,aerobic training,bootcamps ,you doing exercises similar(as much as possible) to the once you will be performing on the day, in conditions similar to your race conditions. You must go out of the GYM!
For example-you or your trainer should put some obstacle exercises in the local park; you should get completely wet in the beginning of training and carry on tasks for 1-1.5h.

4) Active rest is time in last week before race, when training is limited to maximum and base manly around short/easy runs, some body-workout exercises and swimming. It is a time for a full recovery of your muscles and period in which you, get hungry ’’to compete.Don’t forget to carbs load during the last day before race.

There is many ways to prepare to obstacle races but they all have to be periodised and specific, focusing on improving your weak points (you only as strong as your weakest point) and strengthening areas in which you are good already.

P.S. Do you dare?-one of my clients during last year runs.

Keep training

Artur

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