how to prepare for an obstacle course

How To Prepare For Your First Obstacle Course Race

• Keep Running. If you’re jumping into OCR, chances are you’re already a regular runner on some level. ...
• Strength Training Is Critical. In addition to running, building a strong upper body will come in handy too. ...
• Calisthenics Are Your Friend. ...
• Train Like You’ll Race. ...
• Get Creative. ...
• Don’t Train Alone. ...
• Gear Up. ...

Full Answer

How to make a rainy day obstacle course?

Feb 24, 2016 · How To Prepare For Your First Obstacle Course Race Keep Running. If you’re jumping into OCR, chances are you’re already a regular runner on some level. That conditioning... Strength Training Is Critical. In addition to running, building a strong upper body will come in handy too. Climbing... ...

How to properly prepare for an obstacle course race?

There are a four key areas to focus on when preparing for an Obstacle Course Race: Running; Simulated Training; Grip Strength; Course Familiarity; Running. Running is perhaps the most obvious area to prepare your body for, but it should not go without saying. An obstacle course race is after all – a race.

How to set up an obstacle course in your backyard?

Mar 23, 2012 · Obstacle courses challenge muscles that you may not be used to using, and test your endurance in ways that you haven't been tested. To prepare effectively, get your body used to cardiovascular output while using your muscles. Crawling, pulling, pushing, and running are all components that you're likely to face.

How to make a boot camp obstacle course?

Feb 02, 2018 · Dead hangs, bat wings and pull-ups are excellent exercises to help prepare you for this obstacle. You’ll need: Excellent grip strength, good shoulder mobility, flexible lats …

How to prepare for an obstacle course race?

To properly prepare for an obstacle course race, you’ll want to include both running and strength training. The distance of your race will determine how much endurance you want to build. For example, several races are only 3-4 miles, while others can be upwards of 12-14 miles. Whatever the distance, plan on running 3 times per week.

How to do a plank with a straight line?

If you’re doing plank correctly, you should be able to draw a straight line through your head, shoulders, hips, and heels. Maintaining this strong position, reach your left hand underneath your body to grab the weight and drag it along the floor to the outside of your left shoulder.

What is the best exercise to build leg strength?

Click to Unmute. This opens in a new window. Goblet squats are an excellent exercise to build leg strength and core stability. This exercise will help you flip tires, and lift and carry cement balls (or other heavy objects). You can perform this exercise using a kettlebell or dumbbells.

How to climb an inverted wall?

To prepare yourself to climb an inverted wall out of a muddy water pit, or traverse across a hanging rope, you’ll want to increase your horizontal pulling strength. The inverted row does just that. To make this exercise easier, don’t lean back as far. For a greater challenge, place your feet on an elevated surface.

How to do a squat on a squat?

Instructions: Stand with your feet about shoulder-width apart, and slightly turned out. Holding the weight at your chest, get tall through your spine and pack your shoulders. Keeping your chest tall and core tight, bend your knees and bring your hips down towards your heels.

How to do a pull up bar?

Instructions: Using a pull-up bar, you’re going to place your right hand in front of your left, with both palms facing into the mid-line. Hang from the bar, keeping your shoulders packed away from your ears. Perform a pull-up bringing your head to the left side of the bar, then lower back down to the start.

How to do a pull up on the right side?

Perform a pull-up bringing your head to the left side of the bar, then lower back down to the start. Now do a pull-up bringing your head to the right side of the bar. Continue to alternate sides. On your second set, place your left hand in front of the right. 3.

1. Find the Right Race for You

One of the biggest hurdles of conquering an obstacle course race, and fitness goals in general, is getting started and making the commitment. Once you’ve signed up, you’ve already made a decision that has put you on the right track to succeed.

2. Physical Preparation

An obstacle course race will require the use of your entire body, so you’ll want to have a diverse workout regimen that you follow for approximately 6-8 weeks before the race. You’ll need to have a good mix of cardio and strength training, but it doesn’t need to be complicated.

3. The Right Gear

What you wear to the race will be very important. You’ll be navigating many types of terrain and multiple obstacles, so come equipped.

4. Fuel Up

Usually, throughout obstacle course races, the refueling stations are water-only. Hydration is absolutely vital in races like these, and that can’t be emphasized enough.

5. Enjoy the Challenge

Obstacle course races are by no means easy, but the rewarding feeling of finishing one for the first time is something that will stick with you—and that’s exactly why so many people catch the bug after just one race.

How long should I train before a race?

If you have a reasonable level of fitness, four weeks of training may be enough. But for beginners I'd suggest leaving eight weeks training before a race.

What is endurance training?

Your endurance training workouts will work on your running endurance, using the length of your intended course to inform the run distance. It’s important that you are more than prepared for the running aspect of your race or you will empty your gas tank before you’ve ever encountered the obstacles.

What is the rope climb?

The rope climb is another classic throwback to our high school days, only this one will be three times as high and you’ll be doing it when your legs feel like jelly. You’ll want to be able to ascend rapidly using your arms and feet for grip, so again, bicep endurance exercises and lower ab work like hanging leg raises and windscreen wipers would be a wise investment here.

What is week 3-4?

Week 3-4: Prerequisite strength and endurance training. Strength training utilises compound resistance training to endow you with a base level of physical strength and muscle mass that you’ll need to negotiate the obstacles. Your endurance training workouts will work on your running endurance, using the length of your intended course to inform ...

How many reps should I do for conditioning?

All the above exercises should do it, starting with 3 x 10 reps each.

How to keep your immunity high?

I’d recommend maintaining a break-even caloric intake throughout your training plan. Get plenty of fruit and veg, as you’ll want to keep your immunity high as your body adapts to the new workout stimulus. Keep your protein intake high and your carbs and fats moderate.

What is skill training?

Skill training involves a lighter workout that focuses repetitively on the necessary skillsets needed to negotiate the obstacles with ease. The mobility exercises for the monkey bars and wall climbs would be worth doubling up on here.