which weigh training for obstacle course

You'll need a rock, medicine ball or sand bag between 20-or-40 pounds. Use a weight that you can get over your head and throw at least 10 feet. If 40 pounds isn't difficult enough, add a weighted vest. Set your timer so it repeats a 2-minute countdown. Do this eight-minute cycle 3 to 5 times.

Full Answer

How long does it take to train for an obstacle course?

Jan 02, 2019 · Day three is a trail running day, so you can train in the same environment as a race. This will improve your long-duration endurance and …

What does it take to run an obstacle course race?

Jul 26, 2019 · Strength: Do these as a superset rest 60 seconds between sets. Part 1: >A. Negative pullup (four sets of 5 reps) Do a pullup, then descend for eight seconds. Beginners: jump to chin-over-bar position before lowering for eight seconds. >B. 3-minute bucket carry (Carry the weight in front of you—at least 35–50 lbs) Part 2: >High-plank hold

What are the best exercises for obstacle course racing?

Aim for three to four workouts a week, increasing training volume gradually from one week to the next. If you are a regular runner and have ample total body strength, then give yourself at least 4 to 8 weeks of specified obstacle race training. As an intermediate or advanced athlete, aim to train 5 to 6 times a week.

How often should I deadlift to train for obstacle course racing?

Apr 14, 2014 · 3) Use your body weight: A key component to obstacle course racing is the ability to lift yourself up and/or up and over obstacles, such as a rope climb or high walls. Do body weight exercises that require you to move your entire body weight, such as pullups, tricep dips, pushups, or jumping squats.

How do I train for an obstacle course?

An Example Obstacle Race WorkoutRun 400-800 meters at about 5k race pace.Perform 10-20 bodyweight squats + 10-20 push-ups.Run 400-800 meters at 5k pace.Perform 10-20 walking lunges + 1-minute plank.Run 400-800 meters at 5k pace.Perform 2-8 pull-ups + 1-minute side plank (both sides)Run 400-800 meters at 5k pace.More items...•May 18, 2015

How do you build upper body strength for obstacle course?

Top 12 Exercises to Prepare For An Obstacle Course Race2-Kettlebell (or Dumbbell) Front Squats. LIVE. 00:00. ... Cliffhanger Pull-ups. LIVE. ... Plank Kettlebell (or Dumbbell) Drag. LIVE. ... Kettlebell (or Dumbbell) Suitcase Carry. LIVE. ... Heavy Cable Lift. LIVE. ... Burpees. LIVE. ... Single-arm Kettlebell (or DB) Walking Lunges. LIVE. ... Plank Crawl. LIVE.More items...

What are the 3 types of weight training?

The four types of strength training are:Strength training for muscle power. ... Strength training for muscle strength. ... Strength training for muscle hypertrophy. ... Strength training for muscular endurance.Sep 7, 2017

What different types of weight training can you do?

Some types of weight training will increase your maximal strength, whereas others will improve endurance....Bodybuilding. Bodybuilders train in a specific manner to achieve a specific goal — making their muscles bigger. ... Brute Strength Power Lifting. ... Quick Circuit Training. ... Isometric Weight Training. ... High-Volume Training.

Which is an example of a fitness obstacle?

Wading through chest-high water, running up muddy hills, climbing over walls, swinging on monkey bars and crawling through mud might seem like challenges for soldiers in basic training, but these are just a few examples of obstacles from popular racing events that have significantly changed the recreational fitness ...Feb 20, 2014

What are HIIT workouts?

High-intensity interval training (HIIT) describes a workout that alternates between intense bursts of activity and fixed periods of less-intense activity or short-term rest. If you want to work out and lose weight efficiently, try HIIT exercises.Jun 24, 2020

What is a good example of strength training?

Examples of strength exercises include: Lifting weights. Using resistance bands. Using your body weight for resistance, by doing push-ups, pull-ups, crunches, leg squats or push-ups against a wall. Using weight machines at a gym.Jul 8, 2016

What's the difference between strength training and weight training?

“Weight training” is training with weights to improve general health and fitness outcomes, but not necessarily with a long-term plan or clear-cut structure in mind. “Strength training” is a specific type of training that helps you build muscle mass and become stronger.

What are the 4 types of strength?

Understanding the 4 Types of StrengthAbsolute Strength.Relative Strength.Power or Explosive Strength.Strength Endurance.Jun 17, 2020

How many types of strength training?

seven different typesThere are actually seven different types of strength training, all of which are important for keeping your body strong and healthy.Jul 20, 2020

Is Hiit a strength training?

HIIT mainly focuses on cardiovascular work while strength training focuses on muscle build. HIIT with weights can be achieved in different ways. You can add cardio in between the weight sets, compound exercise, or lift heavier with shorter rests.

What are the 3 types of resistance training?

Different forms of resistance training include using free weights, weight machines, resistance bands and your own body weight.

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.

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.

How to stabilize your spine?

Step your right foot directly in front of your left without letting the weight pull you off-center, and without leaning to the right. You should feel your core working hard to stabilize your spine. After 30 seconds, switch hands and repeat. 5.

Why do we clean and snatch?

For many of the same reasons we deadlift, we clean and snatch. The difference is the manner in which the exercise is performed triggers different training adaptations. Explosive, Olympic lifts are used to improve jumping abilities and lower body power in many types of athletes, and OCR athletes are no exception. Much like the deadlift, variations can be used in the clean and snatch. However, partial unbalanced loads in high-intensity, explosive movements may unnecessarily increase risk of injury. Completely unbalanced or single-arm dumbbell or kettlebell cleans and snatches, however, are a great tool.

What is the most love hated exercise in OCR?

Burpees are the most love-hated exercise in OCR. Medicine Ball Burpees are a little more advanced and make regular burpees look like a walk in the park. The medicine ball burpee exercise is exactly like a regular burpee, except you do it with a medicine ball. This way, you build upper body strength, core strength, ...

How to do a sled pull?

To perform the exercise you need a long rope (~50 feet), a sled, and some weights. You can do these seated or standing. Extend the rope in a straight line all the way out from the sled then pull, hand-over-hand, until the sled is at your feet. Walk or run the rope back out, and repeat.

What is the best back strengthening exercise?

Deadlift and Deadlift Variations. The deadlift exercise is the best back strengthening exercise available to athletes. It works not only the back muscles, but the arms, core, hands, and legs. Regularly departing from the typical barbell deadlift is what will set the OCR athlete apart from the typical gym bros.

How to get a strong back for obstacle course?

Have you been getting the sense that you need a strong back for obstacle course racing? Being able to hoist yourself up and hang on for a long time are featured components in probably every obstacle course race ever. Perform pullups if you are able, as they will be more specific to what you will encounter on race day. Use different grips, and grab onto different types of materials/objects to become well-rounded in the exercise. Even if you can do pullups, consider adding dead hangs for time on bars, rings, and ropes. Take advantage of stur dy door frames with a short lip – just big enough to get your finger tips on. If regular door frames are too narrow and you happen to have access, industrial building ceiling frames often have a bit more of a lip to grab, probably can get 2/3 of a finger on one.

What is the best exercise for hips and thighs?

You may have a hard time finding stones to carry, and while the round aspect is difficult to replicate, you can still replicate the front loading part with a heavy bucket or a log, which might be another obstacle! 9. Kettlebell Swing . The Kettlebell Swing is a great exercise for the posterior hips and thighs.

How to exercise posterior hips?

You’re not supposed to lift the weight with your arms, they are just there to hold the weight. To perform the exercise correctly, grab each end of the kettlebell’s handle, keep it out in front of you, squat down, then explode up while pushing your hips forward, let the momentum generated from your legs transfer into the kettlebell and send it upwards .

Who is Joe DiStefano?

Joe DiStefano, C.S.C.S., director of sports for Spartan Race, has put together a two-month training plan to help you push to the finish line feeling exhilarated.

How does a week of training work?

How it works: Each week of training has a run day, a strength day, a stamina/interval day, and an endurance day. You choose which days you train and which days you don’t, but stick to this order of workouts throughout the week and get all four in between Monday and Sunday.

How to do a push up in one minute?

Maximum hand-release pushups Do as many as you can for one minute. Begin your pushup with your chest on the floor, hands spread out to sides like the wings of an airplane. Bring hands back to floor near chest and push up.

How to get a good workout?

Grip an overhead bar or rings shoulder-width apart. Hang with feet suspended and arms extended for as long as you can without losing form, keeping shoulders down and chest up.

How to do a burpee on the floor?

When on the floor in the burpee, bring your chest all the way down and release your hands out to the sides; come back to pushup position and push back to standing. Bring chest to pullup bar as you come up.

What is an interval run?

Interval Run Workout. Obstacle race tends to take place in in full-out-efforts or intervals, typically alternating between running and the obstacles. In other words, they are like fartlek training on steroids. Build your explosive power and stamina for the OCR by doing plenty of interval running workouts.

How many miles are there in an obstacle course?

Ranging from roughly three miles up to 10, obstacle course races, or OCRs, are non-traditional competition events consisting of plenty of muddy water and military-style obstacles designed to test the racer’s resolve to the breaking point.

What to expect in Spartan Race?

What to Expect. On the Spartan Race course, expect a lot of muddy pits, rope climbs, dark tunnels, barbed wire and other gut wrenching obstacles. However, you cannot cheat on this one. If you skip an obstacle, expect a penalty of 10 to 30 burpees before you can move on with the rest of the course. 4.

How to get ready for OCR?

To get ready for the OCR, you need to do plenty of speed work and hill reps to develop the explosive power needed to go through the whole course unscathed.

How many obstacles are there in Spartan Race?

So regardless of your fitness level, there is always an obstacle course distance that will fit your current fitness level. Here are the main distances on the Spartan Race series: A three-mile sprint with 15 obstacles. The Super Spartan, an 8-miler featuring 20 obstacles. A 12-mile Spartan beast with 25 obstacles.

What is an OCR race?

Most OCRs mix elements of adventure racing, trail running, and gut-throbbing military-inspired obstacles—all of which can offer you a one-of-a-kind fitness experience. Unlike training for a traditional race, the ideal OCR plan touches on every aspect of functional movement.

How does hill training help?

Hill training increases both lungpower and lower body strength. This combo is going to help you overcome many of the obstacles like the steep incline, the stairs and so on. First of all, you need to locate the nearest steepest hill, preferably with a gradient of 5 to 10 percent.

Why do gyms use free weights?

When possible, opt for free weights to help build grip strength.

Can you run on an inclined treadmill?

If you are participating in a race that covers significant elevation gain, choose to sometimes opt for a stair climber or walking/ running on an inclined treadmill. Not only will you train your cardiovascular endurance, but you are simultaneously training your legs to handle the muscular fatigue of climbing.

How to do a row with a dumbell?

Dumbbell row. Stand holding a dumbbell in each hand, your feet slightly wider than shoulder-width apart and knees bent slightly. Push your hips back and drop your torso so it’s close to parallel with the floor, your back straight. This is the starting position.

How to swing a kettlebell?

Place a kettlebell on the floor in front of you. Push your hips back and slightly bend your knees, leaning over the bell, grasping its handle. Hike the kettlebell between your legs, then stand tall, thrusting your hips forward and swinging the bell to shoulder level.

How to get rid of a swollen thigh?

Rest 20 seconds between each exercise. Once you’ve complete the last exercise, that’s 1 round. Do 6 total rounds. 1. Jumping pullup. Stand in front of a pullup bar, ideally one that’s 12 to 18 inches above your hands when your arms are overhead. Jump vertically and grab the bar with an overhand grip.

How to get rid of a sandbag?

Bear crawl drag. Get on all fours—like you’re about to crawl—with a sandbag or 15 to 35 pound kettlebell on the floor between your knees. Reach between your legs and pull the weight across the floor up in front of you.

How to do a gorilla hang?

Gorilla hang pullup. Stand underneath a pullup bar so you’re perpendicular to it. Grip the bar with one hand in front and the other right behind it, like you’re gripping the handle of a baseball bat. Now pull yourself up until your right shoulder touches the bar.

How to jump jacks with a leg?

Stand with your feet hip-width apart. Step backwards with your right leg so your right knee is just above the ground, your left knee forward and bent 90 degrees. Jump as high as you can as you switch legs mid-air and land so your left knee is just above the ground and your right knee is forward and bent 90 degrees. Now do two traditional jumping jacks. Repeat the pattern for time.

How to do a push up with a left elbow?

5. Plank to elbow touch. Assume a pushup position. Raise your left hand, bend your left arm, and slowly touch your left elbow to the floor. Reverse the movement, then repeat with your right arm. Continue the pattern for 40 seconds, occasionally adjusting the distance between your feet throughout.

What to wear to an obstacle course?

When you're aiming to become effective in outdoor obstacle course races, leave your cotton T-shirts and baggy sweat outfits behind. There are a lot of things that can get you when you're wearing these as you go through the obstacle course:

Is running good for weight loss?

Running is a great way to lose weight, especially to the 41% of Americans that make New Year's resolutions that focus on exercise as well as eating healthier food. But if you're used to long, steady-state runs, it's time to change that up since doing intervals is the best way to achieve your cardio needs.

What is the objective of obstacle races?

A lot of people agree that the primary objective of obstacle races is to actually overcome the obstacles. What this means for you is that you don't need to stress yourself out with running. Walking in between the obstacles is acceptable if that gives you enough energy to get over them.

Do you need brute strength to run an obstacle course?

An obstacle course doesn't require brute strength alone. Always remember that while it helps you a lot, you need a lot of other things to ensure that you get through it without straining or injuring yourself. It requires you to hone your agility, balance, and the understanding of what momentum is.

Do marathons have water stations?

If you've been in marathons, you know there are lots of water stations spread out across the entire track. However, the same isn't apparent to most obstacle races since they only have one. There are times when you don't even have the luxury of having one.

Do you need to make overcomplicated regimens for obstacle course training?

You don't need to make overcomplicated regimens for your obstacle course race training needs . Follow these tips and you'll have a great time preparing for your upcoming race, regardless of whether you're alone or with your friends. Remember, it's the experience and enjoyment that counts the most.

Is American Ninja Warrior a spinoff?

American Ninja Warrior, the US spinoff of the popular Japanese show, has also done a lot to contribute to the modern fervor for this kind of competition. But there’s an enormous gap between learning about these events and actually jumping into some sort of obstacle course race training, or OCR training. So, what’s the best approach to take and ...

Is obstacle course easy?

There is nothing easy about obstacle course races. They will push your clients to the brink of their ability, which is largely why they’re attempted to begin with. But there are other benefits, too.

What to do when someone gets injured?

When someone gets injured, remember rest, ice, compression, and elevation. Take care of your body and your body will take care of you. Also, make sure that your clients begin training a long time in advance.

Is strength important in strength training?

When it comes to these courses, the importance of strength cannot be overstated, especially as it applies to your grip. This is going to be one of the single most important components of your strength training. Your body weight will likely be all you need to train this, although deadlifts and other such exercises can also be helpful.