BEGINNER AND INTERMEDIATE COMPETITOR TO MAXIMIZE PER- FORMANCE ADAPTATIONS AND DECREASE OVERALL TIME IN AN OCR. INTRODUCTION

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1 Performance Variables of Obstacle Course Racing and Recommendations for Programming in Novice and Intermediate Competitors Christopher L. Rawdon, MS, NSCA-CPT School of Graduate Studies and Research, California University of Pennsylvania, California, Pennsylvania ABSTRACT OVER THE PAST DECADE, THERE HASBEENANINCREASEINTHE AMOUNT OF ATHLETES WHO PARTICIPATE IN OBSTACLE COURSE RACES (OCR). RACES COMBINE ENDURANCE DIS- TANCE RUNNING AND INTENSE PHYSICAL OBSTRUCTIONS, INCLUDING RUNNING THROUGH FIRE, CLIMBING OVER WALLS AND CARGO NETS, AND EVEN CRAWLING THROUGH MUD PITS COVERED IN BARBED WIRE. THIS REVIEW WILL ANALYZE PHYSIO- LOGICAL ASPECTS RELATED TO OCR, INCLUDING RESEARCH OBSERVING MILITARY OBSTA- CLE COURSE PERFORMANCE, ENDURANCERACEPERFOR- MANCE, LOAD-CARRIAGE TASKS, AND VARIOUS ATHLETIC PRO- GRAMMING STRATEGIES. A STRENGTH AND CONDITIONING PROGRAM WILL BE RECOM- MENDED FOR AN EXAMPLE Address correspondence to Christopher L. Rawdon, raw0330@calu.edu. BEGINNER AND INTERMEDIATE COMPETITOR TO MAXIMIZE PER- FORMANCE ADAPTATIONS AND DECREASE OVERALL TIME IN AN OCR. INTRODUCTION O ver the past decade, there has been an increase in the amount of athletes who participate in obstacle course races (OCR). Obstacle Race World, the producers of the first ever OCR industry report titled The State of the Mud Run Business, estimated that total number of participants in 2010 were nearly 200,000. In 2014, that number jumped to 4.2 million people participating in an OCR across 30 various countries (Obstacle Race World, 2014). These races combine endurance distance running and intense physical obstructions, including running through fire, climbing over walls and cargo nets, and even crawling through mud pits covered in barbed wire (Spartan Race, 2016; Tough Guy, 2016). The races can range anywhere from a couple of miles with obstacles for beginner courses all the way up to marathon lengths with nearly 30 obstacles for elite competitors. One of the original OCR, Tough Guy has been operating in England since 1987 (Tough Guy, 2016). But the most popular events have only been developed within the past decade. These competitions have seen a rapid increase in participation from all over America, and a massive community has emerged sharing race experiences and training tips. With this surge in popularity, courses have gotten longer and more demanding to attract and retain competitors of all fitness levels. New creative obstacles are constantly testing the overall fitness and mental toughness of OCR participants. To enhance the performance of athletes, well-constructed training programs must address the demands that OCR KEY WORDS: obstacle course racing; endurance performance; endurance running; aerobic training strategies; race performance; mud run; load-carriage tasks; pacing Copyright Ó National Strength and Conditioning Association Strength and Conditioning Journal 1 Copyright ª National Strength and Conditioning Association. Unauthorized reproduction of this article is prohibited.

2 Performance Variables of Obstacle Course Racing place on these competitors. Individuals need to possess cardiovascular fitness while also being able to endure high-intensity obstacles that usually require a great deal of coordination and also stability, strength, and muscular endurance. When developing a strength and conditioning program for obstacle race athletes, a coach must be able to identify the movements and types of energy pathways used during the race to mimic this activity in training. Specificity in a training program will warrant a transfer of skills into an individual athlete s performance (2,5,10,50). It is also important to implement cross-training strategies to better improve the athlete s ability both in cardiovascular fitness and muscular endurance (16,20). The aim of this review is to analyze major physiological aspects related to obstacle course racing, including research pertaining to military obstacle course performance, endurance race performance, load-carriage tasks, and various athletic programming strategies. A strength and conditioning program will be recommended for both an example beginner and intermediate competitor to maximize performance adaptations and decrease overall time in an OCR. PERFORMANCE VARIABLES FOR AN OBSTACLE COURSE RACE CARDIOVASCULAR ENDURANCE AND ENERGY PATHWAYS All endurance races require a high degree of cardiovascular capability. Components of cardiovascular fitness include maximal oxygen consumption, lactate threshold, and running economy, which is the oxygen cost to generate a given running speed or cycling power output (22). The ability of the athlete to deliver oxygen to working muscles and to remove CO 2 and metabolic waste from the body is crucial in maximizing endurance performance (22). The various obstacles in OCR require the use of glycolytic pathways, which produce lactate and will ultimately affect the athlete s performance and aerobic capabilities to the degree in which the athlete can buffer this metabolic waste (22). One can assume that to maximize OCR outcomes, the athlete must be trained and proficient for both aerobic and anaerobic activities. VȮ 2 max is highly correlated with aerobic endurance events and obstacle course performance especially when courses involve carrying heavy loads for an extended distance (5,15,22). VȮ 2 max is the highest rate at which oxygen can be used by the body during vigorous exercise (5,22). VȮ 2 max can be a limiting factor in endurance race performance (1,22,31). It is seen that champion endurance athletes have VȮ 2 max values that range from 70 to 85 ml$kg 21 $min 21, which is nearly % higher than healthy and active young adults (22). During an OCR, the athlete must be prepared to continue activity aerobically for possibly an hour or more while at the same time completing obstacles that challenge phosphocreatine and glycolytic systems. Moderate and vigorous activities produce higher amounts of lactate compared with lower intensities (5,22). The body must buffer out this lactate to avoid acidity in muscles and will help the athlete sustain prolonged physical activity (5,22). The intensity an athlete is able to maintain without lactate abruptly accumulating the blood stream above baseline value is called lactate threshold (5,22,40,41). Lactate threshold has also been identified as a limiting factor in endurance performance (1,5,22,40,41). Training anaerobically has been documented to improve oxidative metabolism in athletes (1). Other studies also support the use of high-intensity training to improve oxidative stress and endurance capacity in healthy athletes (11,33,41). It should also be noted that participation in aerobic activity was also able to increase workload at maximal lactate steady state in untrained males by an average of 14.7% but not time to fatigue at maximal lactate steady state (28). There are many outlooks on how to improve an athlete s VȮ 2 max and other performance variables. Aerobic and anaerobic training can both improve an athlete s VȮ 2 max and benefit athletes in multiple aspects of race performance, such as improving speed, lactate threshold, and running economy. Various studies have assessed different athletes competing in aerobic, anaerobic, and mixed sports evaluating their training on a number of cardiovascular markers. One study observing 450 elite Romanian athletes examinations from 2008 to 2010 found that VȮ 2 max values were the highest in the athletes who competed in events that were classified as aerobic (58.02 VȮ 2 max/kg for men, VȮ 2 max/ kg for women) as compared with events that were considered anaerobic (42.21 VȮ 2 max/kg for men, VȮ 2 max/kg for women) or for mixed events (50.13 VȮ 2 max/kg for men, VȮ 2 max/kg for women) (1). In another study evaluating different categories of runners performing a 1-minute all-out test, endurance runners were able to achieve a higher VȮ 2 max than sprinters ( versus ml$kg 21 $min 21 )(14). But even though VȮ 2 max is an important factor in determining endurance performance, there are still many other physiological factors that separate OCR from traditional running events. The length of the OCR will also severely affect the training protocol of the athlete. Programming for the athletes in an OCR should address other race variables, such as speed, power, and lactate threshold. Even though endurance athletes may sometimes have a higher VȮ 2 max because of their training, it should be noted that sprinters have been observed to achieve higher maximal speeds and higher speeds on average while in an all-out running effort (14). Athletes who participate in anaerobic sports have also been shown to produce more power both on average and maximally during a Wingate testing protocol (1). In order for an OCR athlete to improve their cardiovascular fitness 2 VOLUME 38 NUMBER 5 OCTOBER 2016 Copyright ª National Strength and Conditioning Association. Unauthorized reproduction of this article is prohibited.

3 and overall race performance, it would be beneficial for a strength and conditioning program to incorporate many styles of aerobic and anaerobic training intervals (11,31,40,41). Interval training stresses bioenergetic adaptations for a more efficient energy transfer within the metabolic pathways by using various work intensities and rest periods (5). Combining aerobic and anaerobic intervals such as Fartlek training have been documented to increase endurance training performance when compared with continuous training (16,41). It is still important to incorporate both continuous training and interval training to gain the peripheral and central adaptations (16,30,40,41). Research has also shown that after elite long-distance runners included slowdistance running with uphill and interval training, they were able to use less oxygen when running at km/h post-intervention and also improved their performance times for running 5,000 m or more (39). Including a wide variety of exercises in the training regimen of an obstacle course athlete will better prepare the competitor for the unpredictability of the course s obstacles and be adept to exercising in both aerobic and anaerobic pathways. BODY COMPOSITION AND WEIGHT Biometric values have been shown to be a significant component of race speed and obstacle course performance and load-carriage tasks (3,9,24,39). Typically, athletes who weigh less and possess a lower-body fat percentage perform better at longer distance endurance activity (3,39). Distance runners with high body fat percentages are limited by the fact that their bodies need to take in more oxygen per kilogram of additional fat mass to sustain their running performance (39). Those who possess more lean mass however are typically stronger, able to take in higher amounts of oxygen, achieve a higher maximum speed, and have also been found to perform better at obstacle courses when carrying heavy loads (8,9,24,39). A body fat percentage between 10 and 22% for males and 20 and 32% for females is considered satisfactory for health although athletes will typically have a lower-body fat percentage than nonathletes (48). To maximize performance in obstacle course racing, an athlete s program must incorporate both cardiovascular and resistance training to increase the amount of fat-free mass while also decreasing the amount of body fat. The OCR athletes who participate in shorter sprint-like events would benefit from additional lean mass. Competitors who are participating in races that can last miles may benefit more from a decrease in overall weight while still maintaining endurance and strength. It seems apparent that the successful obstacle course athlete must be one who can be proficient completing activities across multiple bioenergetic pathways with an optimal body composition. MUSCULAR ENDURANCE Muscular endurance is the ability of a muscle or muscle groups to maintain activity at submaximal intensity over an extended period and avoid fatigue (2,5,10,50). To maintain high performance in long-duration aerobic competitions, such as cycling, swimming, or long-distance running, an athlete must develop muscular endurance by training movements for multiple repetitions at low to moderate resistances (2,5,10,50). OCR athletes must sustain activity anywhere from 30 minutes to multiple hours. This will require the OCR athlete to incorporate a training regimen that will prepare them for this amount of activity. Muscular endurance is best increased through a strength training program that emphasizes a high number of repetitions performed either explosively or at a steady pace depending on the specifics of the sport (10). Recommendations for the OCR athlete will vary based on the distance of the race and the athlete s current fitness level. The NSCA guidelines currently recommend completing exercises for 2 3 sets and for 12 or more repetitions when performance is focused on muscular endurance training (5). Although there is no formal recommendation for the upper range of repetitions during endurance resistance training, typically maximal repetitions of per setareused.itisimportantthatthe resistance places enough mechanical tensiononthemusclestooverload the system and produce skeletal muscle adaptation. Tempo of exercise for muscular endurance should be performed for approximately 2 seconds during the eccentric contraction and approximately 1 2 seconds for the concentric phase with roughly a 1- second pause in between the two. Shorter rest periods of approximately 30 seconds or less should be used to maximize endurance (2,5,10). But research has shown that aerobic endurance race performance may be improved through a multitude of training methods (13,25,26,32,45). Macka1a et al. (25) and Paavolainen et al. (32) found in separate studies that explosive strength training was able to improve speed, running mechanics, leg power, 5-km completion time, and most measures of physical performance. Additionally, combining circuit strength training and endurance running has been observed to improve 4-km run performance by 8.57% (13). This was slightly higher than the group just performing running endurance trainingthatimprovedby5.69%(13). Because OCR require the athlete to be proficient in both strength and endurance, it is recommended that the athlete s program incorporates a multitude of repetition ranges and intensities to maximize performance outcomes. The amount of endurance versus higher resistance strength and power training should be influenced by athlete s training experience and the length and type of race he or she is competing. Periodization is a strategy often used to enhance performance over an extended period of time (2,5,10,50). Endurance phases should be cycled with strength Strength and Conditioning Journal 3

4 Performance Variables of Obstacle Course Racing and power training to maximize overall performance. STRENGTH AND POWER The obstacles within an OCR test the athlete s strength and power. Many races include obstacles that require carrying objects ranging anywhere from 15 to 100 lbs, which requires a great deal of strength. In the Spartan Race, past events included the Bucket Carry where athletes were required to carry a bucket full of stones waist level (Spartan Race, 2016). The estimated weight was lbs, and the athletes must carry this bucket downhill additionally challenging the athlete s balance and strength (Spartan Race, 2016). The obstacles that athletes must endure, which include climbing walls, carrying and throwing heavy objects, and rope climbing or swinging, rely on a great deal of power (9,15,17). It was observed that a higher 1 repetition maximum leg press and anaerobic power in the upper and lower body had a strong correlation in a military obstacle course completion time (9). It would be beneficial for a coach developing strength and conditioning programs for OCR athletes to include exercises within set and repetition schemes that periodically focus on maximum strength and power training within their program for optimal performance. Typically, athletes can maximize their strength and power by implementing heavy resistance training for lower repetitions and long rest periods (2,5,10,50). The amount of repetitions for maximum strength improvements is normally recommended to be 6 or less (2,5,10,50). Performing 3 5 sets from 1 5 repetitions per exercise is recommended to improve maximum power in athletes (5,50). Rest periods for power and strength are usually set for 2 5 minutes in-between sets (2,5,10,50). It is recommended that the emphasis be placed on multi-joint exercises to maximize strength and power (43). Multi-joint exercises were also found to cause less delayed onset muscle soreness that may allow athletes to have a higher weekly training volume possibly because of less muscle damage in isolated muscles (44). Gentil et al. found little difference in strength and muscle growth between 2 groups of untrained subjects in which one performed just multi-joint exercises and another group performed the same multi-joint exercise plus additional single-joint exercises (18). Much of the race involves movements of the total body and with so many aspects of the training program; it would be beneficial to include many multi-joint strength exercises to maximize performance. This may be an important consideration for those beginning athletes who are trying to optimize training time. The training program should allow for optimal progression for athletes ensuring that they are making progress and limiting the risk of injury (2,5,10,50). Novice and beginner athletes (BA) would benefit by first completing muscular endurance and possibly hypertrophy training before advancing to a maximum strength program (2,5,50). Multi-joint exercises, such as bench press, squat, deadlift, cleans, presses, bent-over rows, and their variations should be included to maximize strength and power. Additional activities such as carrying heavy sandbags or other forms of dynamic resistance will translate specifically to obstacle race performance while increasing functional strength (27,42,49). GRIP STRENGTH Many obstacles during a race will require an athlete to be able to maintain grip strength for an extended period of time. Obstacles that involve climbing walls and carrying sandbags, ropes, and other objects place demands on the athlete s forearm, wrist, and hand musculature (27,42,49). One small sample found that high-intensity training with kettlebells and battle ropes improved both left and right arm forearm grip strength by nearly 2 3 kg over the course of 5 weeks in healthy and active 18- to 25-year-old individuals (27). Other studies have found that the use of strongman tactics can increase grip strength in addition to kettlebells and ropes (49). These include sandbag training and farmer s walks to improve grip strength in different athletes (49). A program involving a multitude of resistance activities must be included in order for the athlete to more efficiently climb up ropes and walls and increase his or her capability to carry heavy objects. PACING It is crucial for the athlete to be able to pace him or herself during an endurance race to perform well and not fatigue themselves too quickly (19,37,46,47). This task requires a great deal of physical fitness when also incorporating higher intensity obstacles that challenge the athlete not only physically but also mentally (9,17). Typically, endurance athletes pace themselves either by maintaining constant speed, starting off fast, and slowing down toward the end of the race or by starting off slower to prepare for a sprint or faster pace toward the end of an event (19). Different training tactics have been researched to see what strategies may benefit endurance runners the most based on the length of their race. The distance of a race is one of the most important factors when determining pace. For example, in world record holding 5 km times, athletes tend to start off quick during the first kilometer and then slow down slightly until the final kilometer in which they speed up usually making it the fastest portion of the race (19). In longer events such as the Women s World Champion Marathon Race, the pace of competitors who placed within the top 25% varied differently than the rest of the race (37). Researchers found that the athletes who finished in the top 25% had less speed variability for every 5-km segment as compared with the rest of the race competitors (37). The top finishers also increased speed through the initial 5-, 10-, and 15-km marks, 4 VOLUME 38 NUMBER 5 OCTOBER 2016 Copyright ª National Strength and Conditioning Association. Unauthorized reproduction of this article is prohibited.

5 Table 1 Beginner athlete needs analysis Assessment Results Coach s notes Anthropometry Skinfold chest: 17 mm, abdomen: 23 mm, quad: 20 mm Weight: 205 lbs; BF%: 17.26% Average fitness ranking. A decrease in body fat may improve race performance Bench press 1RM 200 lbs Novice fitness ranking Barbell squat 1RM 245 lbs Novice fitness ranking. Excessive rounding in midback Standing long jump 793$ Trial 1: 792$; trial 2: 794$; average fitness ranking Vertical jump 20.5 inches Trial 1: 21 inches; trial 2: 20 inches; average fitness ranking 300 yard shuttle 1:06 min Trial 1: 1:02 min; trial 2: 1:12 min 1.5 mile run 12:47 min Fair fitness ranking YMCA bench press 22 repetitions Average fitness ranking Partial curl up 64 repetitions percentile for men aged y RM 5 repetition maximum; BF% 5 body fat percentage. whereas other runners typically slowed down after reaching the 5- km mark (37). These findings affect training recommendations for athletes who are competing in longer distance OCR. A slower more even training pace may improve performance in events 15 km or longer. Pacing strategies are dependent upon a number of factors, including race distance, number of obstacles, types of obstacles, gender, age, temperature and humidity of an event and total training experience (19,37,46,47). A strength and conditioning coach must implement a strategy to limit fatigue on their athlete while maximizing race outcomes. COGNITIVE FACTORS IN OBSTACLE COURSE RACE PERFORMANCE OCR are not only a physical challenge but also a mental one. Events like this can test the athlete s ability to think critically while exhausting the athlete s will and determination (17). In endurance events such as OCR, competitors must prepare a race plan and prepare strategy to effectively pace themselves and visualize their best performance during the race (17,19,22,36,47). OCR with challenging hurdles will test the mental toughness and emotions of a competitor. Anxiety, stress, and motivation are all psychological factors that can affect sports performance (5). Strategies have been adopted by athletes to mentally prepare for endurance races while creating a training environment that helps athletes pace themselves and reach their performance goals. There have been many recommendations to have training conditions for athletes maximize their endurance race or obstacle course performance (6,12,17,21,35,40). A lot of competitors in OCR choose to run with a group of peers to motivate them and help them during the race. In sports like endurance racing, it has been previously recommended to train with a partner or in a group of peers to increase training intensity and provide a form of motivation (6,12).Runnerswereshowntoperform their best 5-km time trials when performing with someone who pushes their pace (6). But motivating factors vary from person to person, and the training environment must be optimal in order for the athlete to translate training adaptations to race performance (12,21). Other proposals for multidiscipline endurance events include creating a training environment that simulates racing conditions (21,35). It has been noted how important mental focus is during training and competing in an endurance race (21). Runners who limit distractions and those who are able to concentrate on their goals will have better race times (21). Athletes are encouraged to mentally prepare themselves for OCR by visualizing their best race, implementing positive self-talk, planning out the race, and overall developing the confidence that they can complete the task they set out to accomplish (21). The goal of training is to better prepare the athlete progressively so they feel mentally and physically at their best when the race arrives. Taking steps to have the athlete feel content with their abilities Strength and Conditioning Journal 5

6 6 VOLUME 38 NUMBER 5 OCTOBER 2016 Table 2 Beginner athlete first phase (weeks 1 5): muscular endurance Day of week Warm-up Resistance/core Cardiovascular Sport specific/functional Cooldown adductors and lats; dynamic circles etc.; 3 sets of 20 (30 s rest in-between sets): DB squat; step ups; single-leg deadlift; 2 rounds 1 min: lateral squat walk w/bands; 2 sets 20: crunches; reverse crunches Running 15 min; moderate pace 3 min; fast pace 30 s; walk 90 s; 33 3 min 32 (as many rounds as possible); crawl 30 feet/10 squat thrusts (turn around), crawl 30 feet/10 squat thrusts (90 s rest in-between rounds) Tuesday Rest day Rest day Rest day Rest day Rest day Wednesday adductors and lats; dynamic stretches: shoulder circles/arm swings etc.; 3 sets of 20 (30 s rest in-between sets): push-ups; DB bench press; cable fly (1 set of each at low/middle/high); assisted pull-up; one arm DB row; reverse cable fly Running 15 min; moderate pace 3 min; fast pace 30 s; walk 90 s; 32 4 rounds; weighted rope pull: 30 feet (50 lb sled); rest 45 s Thursday Rest day Rest day Rest day Rest day Rest day Friday Saturday adductors and lats; dynamic circles etc.; adductors and lats; dynamic stretches: shoulder circles/arm swings etc.; 3 sets of 20 (30 s rest in-between sets): deadlift (weighted bar); lunge (weighted bar); 2 sets 20: BOSU ball split squat; leg extension; leg curl; 3 sets 30 s: plank; side plank 2 sets of 20 (30 s rest in-between sets): single-leg DB shoulder press (10 each leg); alternating lateral/frontal DB raise; single-leg weighted bar curl (10 each leg); DB curl w/ oscillation; overhead triceps extension; DB triceps kickback 4% incline running 15 min; moderate pace walk as needed Running 15 min; moderate pace 3 min; fast pace 30 s; walk 90 s; 33; rowing machine; 10 min moderate pace 4 rounds (15 lbs) sandbag cleans (alternating shoulders); 20 clean (10 each shoulder) 4 rounds; KB farmers walk: 80 yards; 60 s rest Sunday Rest day Rest day Rest day Rest day Rest day HR 5 heart rate; DB 5 dumbbell. Performance Variables of Obstacle Course Racing

7 Table 3 Beginner athlete second phase (weeks 6 10): muscular hypertrophy Day of week Warm-up Resistance/core Cardiovascular Functional/sport specific Cooldown Strength and Conditioning Journal 7 Tuesday heavy focus on lats; dynamic stretches: hip circles/ankle circles etc.; heavy focus on lats; dynamic stretches: shoulder circles/arm swings etc.; 4 sets of 10 (90 s rest): barbell squat; step up; lateral step up; 3 sets of 12 (60 s rest): weighted sit ups; physioball back extension; seated oblique twists with DB (15 each side) 4 sets of 10: barbell bench press; incline DB fly; decline DB press; 3 sets of 10: pull-ups; bent-over rows; T-bar rows Running 30 min; moderate pace 3.25 min; fast pace 45 s; walk 60 s; 36 Trail runs; 30 min; 4 min jog; 30 s sprint; 60 s walk; 35 6 rounds yards weighted sled (60 s rest in-between rounds) 5 rounds; KB farmers walk; 100 yards; 10 Burpees; 60 s rest Wednesday Rest day Rest day Rest day Rest day Rest day Thursday Friday heavy focus on lats; dynamic stretches: hip circles/ankle circles etc.; heavy focus on lats; dynamic stretches: shoulder circles/arm swings etc.; 3 sets of 8 (90 s rest in-between sets): deadlift (weighted bar); Romanian deadlift; lunges; weighted hip press 3 sets of 12 (90 s rest in-between sets): barbell shoulder press; barbell high pull; single-leg weighted bar curl (6 each leg); DB curl w/oscillation; overhead triceps extension; DB triceps kickback 30 min of indoor rock climbing (freestyle) 6 7% incline running 20 min; moderate pace walk as needed Obstacle circuit 5 rounds: wall climb 32; rope climb 20 feet; bear crawl 30 feet and crab walk 30 feet back Saturday Rest day Rest day Rest day Rest day Rest day Sunday heavy focus on lats; dynamic stretches: hip circles/ankle circles etc.; HR 5 heart rate; DB 5 dumbbell; KB 5 kettlebell. KB work 4 rounds (90 s rest in-between rounds): 45 s swings; 1 min cleans (30 s each side); 45 s goblet squat; 1 min ¼ getups (30 s each side) Trail runs; 30 min; 4 min jog; 30 s sprint; 60 s walk; 35 6 rounds 4 rounds (40 lbs) sandbag cleans; 16 cleans (8 each shoulder) 60 s rest; 4 rounds (40 lbs); 5 flight sandbag stair carry (All the way up and back down) 60 s rest

8 Performance Variables of Obstacle Course Racing Table 4 Beginner athlete third phase (weeks 11 15): integration of strength and power Day of week Warm-up Resistance/core Cardiovascular/obstacle running Cooldown lats; dynamic stretches: hip circles/ankle circles etc.; 5 sets of 6 (3 min rest): barbell squat: hip sled; 4 sets of 10 (90 s rest): box jump; physioball sit up w/ medicine ball overhead throw; medicine ball overhead reverse throw (run to ball) As many rounds a possible for 40 min: 4 min jog; 40 foot army crawl; 40 lb sandbag carry for 200 yards; 10 burpees; 60 s walk (recover) Tuesday lats; dynamic stretches: hip circles/ankle circles etc.; 5 sets of 6 (3 min rest): barbell bench press; barbell bentover row; barbell overhead press; 4 sets of 10 (2 min rest): medicine ball chest pass; medicine ball soccer throw Trail runs: 40 min; 6 min jog; 30 s sprint; 45 s walk (recover); 35 6 rounds; 4 rounds (2 min rest); KB farmers carry 300 yards Wednesday Rest day Rest day Rest day Rest day Thursday lats; dynamic stretches: hip circles/ankle circles etc.; KB work 4 rounds (60 s rest inbetween rounds); 1 min swings; 1 min cleans (30 s each side); 1 min goblet squat; 1 min getups 8 rounds; crawl 50 yards; climb wall 32; Sprint 100 yards; 90 s rest in-between rounds Friday lats; dynamic stretches: hip circles/ankle circles etc.; 5 sets of 6 (3 min rest): clean and jerk; deadlift; 4 rounds (90 s rest): weighted sled 100 yards Trail runs: 40 min, 6 min jog; 30 s bear crawls; 30 s crab walks; 35 6 rounds; 4 rounds (2 min rest): KB farmers carry 300 yards Saturday Rest day Rest day Rest day Rest day Sunday lats; dynamic stretches: hip circles/ankle circles etc.; Circuit + running (2 rounds continuously); 4 min moderate pace; 20 pull-ups; 4 min moderate pace; 20 wallball repetitions; 4 min moderate pace; 50 foot army crawl HR 5 heart rate; KB 5 kettlebell. and training will ultimately lead to an enhancement in race performance (6,12,21,35). PROGRAMMING FOR BOTH NOVICE AND INTERMEDIATE OBSTACLE COURSE RACE COMPETITORS BASED ON PERFORMANCE VARIABLES The goal of a strength and conditioning program or any athletic training program is to implement exercises and activities that will develop the individual s skills and abilities and translate his or her capabilities to competition (2,5,7,10,25,34,35,38,40,49,50). Strength and conditioning coaches must investigate the kinematics and physiology of a sport to effectively develop programming that is specific to maximizing performance within that sport (2,5,7,10,25,34,35,38,40,49,50). Programming must also be specific to the individual athlete. Recommendations should focus on improving weaknesses and successful development of both cardiovascular and muscular abilities, all while progressively challenging the athlete while preventing injury (2,5,7,10,25,34,35,38,40,49,50). There are many variables for the sport of obstacle course racing. Creating a program for an obstacle course athlete must include exercises and activities that will develop the athlete s cardiovascular capabilities both aerobic and anaerobic, muscular strength and endurance, speed, power, grip strength, and balance and mentally prepare the athlete for the event. To 8 VOLUME 38 NUMBER 5 OCTOBER 2016 Copyright ª National Strength and Conditioning Association. Unauthorized reproduction of this article is prohibited.

9 Table 5 Beginner athlete (week 16): race week preparation Day of week Warm-up Workout Cooldown adductors and lats; dynamic circles etc.; min light paced jog; 2 sets of 10 with light DBs (50 60% intensity): DB chest press; DB bent-over row; lateral raise; frontal raise 5 10 min walk; static Tuesday Rest day Rest day Rest day Wednesday adductors and lats; dynamic circles etc.; 45 min light pace stationary bike; 2 sets of 10 with light DBs (50 60% intensity): shoulder press; biceps curl; triceps kickback 5 10 min walk; static Thursday Rest day Rest day Rest day Friday adductors and lats; dynamic circles etc.; min light pace walk/jog 5 10 min walk; static Saturday Rest day Rest day Rest day Sunday Race day Race day Race day KB 5 kettlebell. effectively address all these areas and limit excessive duration of workouts, intervals, circuits, and multi-joint exercises will be used. The 2-sample OCR athlete profiles will be the basis for programming recommendations. ATHLETE PROFILE: BEGINNER ATHLETE The following program recommendations are for a BA 24-year-old male with no preexisting health conditions or symptomatic injuries. This first individual has never taken part in an OCR before but has already performed a 5- km race to prepare completing in a time of 25 minutes. BA has limited resistance training experience and currently runs 4 times a week for an average of minutes. Their goal is to include more resistance and functional training in their fitness regimen and complete an ;5-km race with roughly 20 obstacles in less than 1 hour and 50 minutes. The race will include a combination of obstacles including but not limited to mud crawls, rope climbs, wall climbs, carrying weight objects, and balancing across uneven surfaces or terrain. He has approximately 4 months to prepare for the race. Before beginning this program, the athlete conducted a needs analysis to identify the athlete s physical abilities and any potential muscular weaknesses that mayneedtobeaddressedinthetraining regimen. The following table consists of those assessments and their outcomes including notes observed by the coach conducting the assessment (Table 1). RATIONALE FOR PROPOSED PROGRAMMING The assessments selected for each of these athletes will evaluate cardiovascular fitness, muscular strength, muscular endurance, power and core musculature endurance. These results are then used in combination with the individual athlete s goals to prescribe the optimum training program. Athletes will start with a focus on muscular endurance for resistance training and progress to a hypertrophy phase and strength and power phase. During this time, the athletes will also progress with their cardiovascular fitness. Circuit training and other sport-specific strategies will be used in both programs to prepare the athletes for their race. Differences in training for the intermediate athlete (IA) from the BA are influenced by race length and current fitness level. Beginner courses can range from 3 to 5 miles on average and can last anywhere from 1 to 2 hours. Intermediate races typically are 6 8 miles in length and can take on average 2 3 hours depending on one s physical fitness level. It is important that the IA be exposed to training volume that will increase the chances of him completing the race and achieving his personal goal. BEGINNER ATHLETE During the first phase, the BA is introduced to beginner functional resistance exercise and muscular endurance training to develop movement patterns and increase strength (2,5,50). The warmup consists of foam rolling and dynamic to properly prepare the athlete for activity and loosening overactive muscles. BA s cardiovascular fitness will progress by incorporating distance, interval, and incline running combined with various sportspecific activities. On average, most beginner races have obstacles every half mile meaning that the distance between these obstacles are small. The walking recover will also mirror the recovery while sometimes waiting in line for the upcoming obstacles. A Strength and Conditioning Journal 9

10 Performance Variables of Obstacle Course Racing Table 6 Athlete profile: intermediate athlete Assessment Results Coach s notes Anthropometry Skinfold triceps: 18 mm; superilliac: 16 mm; quad: 24 mm Weight: 135 lbs; BF%: 17.26% Excellent fitness rating for female athlete Bench press 1RM 140 lbs Excellent fitness ranking for female athlete Barbell squat 1RM 165 lbs Intermediate fitness ranking for female athlete Standing long jump 692$ Trial 1: 692$; trial 2: 692$; above-average fitness ranking Vertical jump 18 inches Trial 1: 18 inches; trial 2: 18 inches; above-average fitness ranking 300 yard shuttle 1:03 min Trial 1: 1:00 min; trial 2: 1:06 min 1.5 mile run 12:30 min Excellent fitness ranking YMCA bench press 34 repetitions Good fitness ranking Partial curl up 60 repetitions percentile for women ages y The second athlete is an intermediate athlete (IA) 30-year-old female with a previous noncontact ACL injury that took place 10 years ago while participating in collegiate soccer. The injury is asymptomatic, and the athlete possesses no other health conditions. IA has already participated in 2 previous 5-km obstacle course races. IA s first race completion time was 2 hours and 9 minutes with little preparation. In her second race, the IA prepared with a set running/resistance training schedule. The IA trained for 6 months completed it in 1 hour and 46 minutes. IA is looking to compete in her next race in 6 months but is looking to compete in an approximate 7 mile course that contains roughly obstacles. Her goal is just to be able to complete the entire duration of the race with no expectation of specific time. The race will include a combination of obstacles including but not limited to mud crawls, rope climbs, wall climbs, carrying weight objects, and balancing across uneven surfaces or terrains. RM 5 repetition maximum; ACL 5 Anterior Cruciate Ligament; BF% 5 body fat percentage. longer distance race with more distance between obstacles would benefit from programming that implemented a more even running pace strategy as seen in the provided intermediate program (19,37,46,47). Sport-specific strategies such as training with sandbags, kettlebells, ropes, walls, and weighted sleds are implemented to improve athletic ability and prepare the athlete for what they might see in the race (27,42,49). Repetitions of 20 on the majority of exercises are implemented to boost muscular endurance and strength (2,5,50). Many single-leg exercises are still included to improve the athlete s balance and strength (Table 2). The second phase of this athlete s program is aimed to increase this athlete s muscle mass and strength. The repetition range of 6 12 is recommended to increase skeletal muscle hypertrophy and strength endurance (2,5,50). Rest is also increased to allow recovery in intermediate fibers and maximize strength during training (5,50). Rock climbing is included in the third phase of programming as a cross-training tool. Rock climbing challenges the body cardiovascularly and metabolically (23). Rock climbing can produce heart rates anywhere between 70 and 85% of an athlete s maximum and expend the same amount of energy as running miles per hour (mph) (23,29). Rock climbing will also improve the athlete s grip strength and overall strength while improving their climbing ability (23) (Table 3). The third phase of this program includes the integration of strength and power training and other strategies with the goal of incorporating cardiovascular work with sport-specific exercises. Strength and power training can be used to enhance race times and pace in endurance runners (13,32,45). Repetitions of 6 or lesser are used in this phase to increase maximal strength and power (2,5,50). Rest is also increased during these sets (2 5 minutes) to allow for maximum output during each set of every exercise (5,50). Plyometric exercises are included in this phase. The benefits of plyometric training include improvements in an athlete s strength, power, balance, speed, and overall proprioception (4) (Table 4). During the last phase of training, the athlete will integrate running and sport-specific exercise including crawling, climbing, and carrying to prepare for the OCR environment. This final phase of training conditions the athlete to perform obstacles while running for extended distances (Table 5). The week of the race, the BA will not completely cease activity but work with lighter resistance. Sessions include light cardio work combined with lighter resistance dumbbell exercise. This is 10 VOLUME 38 NUMBER 5 OCTOBER 2016 Copyright ª National Strength and Conditioning Association. Unauthorized reproduction of this article is prohibited.

11 Table 7 Intermediate athlete (IA) needs analysis: IA first phase (weeks 1 6): muscular endurance Day of week Warm-up Resistance/core Cardiovascular Functional/sport specific Cooldown Strength and Conditioning Journal 11 Tuesday Wednesday stretches: hip circles/ ankle circles etc. stretches: shoulder circles/arm swings etc. stretches: hip circles/ ankle circles etc. 3 sets of 15 (30 s rest): barbell squat; KB one leg DL; hamstring curl machine; 3 sets of 15 (30 s rest): weighted sit ups; physioball back extension; seated oblique twists with DB (15 each side) 3 sets of 15 (30 s rest): barbell bench press; incline DB fly; 3 sets to failure (30 s rest): push-ups; 3 sets of 15 (30 s rest); band pull-ups; bent-over rows; reverse cable fly 3 sets of 15 (30 s rest in-between sets): deadlift (weighted bar); Romanian deadlift; good morning; lunges; hamstring curl; weighted hip press Running 45 min; moderate pace 7.5 min; fast pace 30 s; walk 90 s; 34 5 rounds Trail runs (Fartlek); 45 min total; every 5 min pick an object ;100 yards away and sprint to it. Walking recover for 60 s and continue 3 min rounds 32 (90 s rest inbetween rounds); army crawl 30 feet/10 burpees (turn around), army crawl 30 feet/10 burpees 5 flight sandbag stair carry (25 lbs) (all the way up and back down); 5 rounds with 90 s rest in-between rounds; 20 alternating sandbag cleans (25 lbs) (10 each shoulder); 34 rounds Thursday Rest day Rest day Rest day Rest day Friday stretches: shoulder circles/arm swings etc. 3 sets of 15 (30 s rest in-between sets): DB shoulder press; weighted bar high pull; single-leg weighted bar curl (6 each leg); DB curl w/ oscillation; overhead triceps extension; DB triceps kickback Saturday Dynamic stretches 6% incline running; 30 min (walk as needed) Sunday DL 5 Deadlift. stretches: hip circles/ ankle circles etc. Trail runs; 30 min; 3.5 min jog; 30 s sprint; 60 s walk; 36 KB farmers walk; 4 rounds; 100 yards; 60 s rest; yards weighted sled (60 s rest in-between rounds) Walking/static Monkey bar climbs 10 feet across 35; rope climb 20 feet 34; bear crawl 30 feet and back 35

12 12 VOLUME 38 NUMBER 5 OCTOBER 2016 Table 8 Intermediate athlete second phase (weeks 7 12): muscular hypertrophy Day of week Warm-up Resistance/core Cardiovascular Functional/sport specific Cooldown Tuesday Wednesday stretches: hip circles/ ankle circles etc. stretches: shoulder circles/arm swings etc. stretches: hip circles/ ankle circles etc. 4 sets of 10 (90 s rest): barbell squat; hip sled; barbell step up; 3 sets of 12 (60 s rest): weighted sit ups; back extension machine; seated oblique twists with DB (12 each side) 3 sets of 10: barbell bench press; incline DB fly; decline DB press; 3 sets of 10: pull-ups; bent-over rows; T-bar rows 3 sets of 8 (90 s rest in-between sets): deadlift (weighted bar); single-leg deadlift; barbell lunges; weighted hip press Running 50 min; moderate pace 7.5 min; fast pace 45 s; walk 60 s; 37 Trail runs (Fartlek); 45 min total; every 5 min pick an object ;100 yards away and sprint to it. Recover for 45 s and continue 4 rounds (90 s rest in-between rounds): KB farmers walk 100 yards; 10 burpees; weighted sled 100 yards; min of indoor rock climbing (freestyle) or (,60% or (,60% Thursday Rest day Rest day Rest day Rest day Friday stretches: shoulder circles/arm swings etc. 3 sets of 12 (90 s rest in-between sets): BOSU (ball down) DB shoulder press (6 each leg); BOSU (ball down) alternating lateral/ frontal DB raise; single-leg weighted bar curl (6 each leg); DB curl w/oscillation; overhead triceps extension; DB triceps kickback Saturday Dynamic stretches 7% incline running; 35 min (walk as needed) Sunday stretches: hip circles/ ankle circles etc. KB work 4 rounds (90 s rest inbetween rounds): 45 s swings; 1 min cleans (30 s each side); 45 s goblet squat; 1 min ¼ getups (30 s each side) Obstacle circuit 5 rounds (90 s recovery): wall climb 32; bear crawl 30 feet and crab walk 30 feet back; rope climb 20 feet; bear crawl 30 feet and crab walk 30 feet back Trail runs; 30 min; 5 min jog; 30 s sprint; s walk; (5 rounds) or (,60% or (,60% Walking cooldown/ 3 rounds (30 lbs) sandbag cleans; 16 cleans (8 each shoulder) 60 s rest; 3 rounds (30 lbs); 5 flight sandbag stair carry (all the way up and back down) 60 s rest or (,60% Performance Variables of Obstacle Course Racing

13 Table 9 Intermediate athlete third phase (weeks 13 18): integration of strength and power Day of week Warm-up Resistance/core Cardiovascular Functional/sport specific Cooldown Strength and Conditioning Journal 13 Tuesday Wednesday adductors and circles etc. adductors and stretches: shoulder circles/ arm swings etc. adductors and circles etc. 5 sets of 6 (3 min rest): barbell squat; hip sled; 4 sets of 6 (90 s rest): box jump; physioball sit up w/medicine ball overhead throw; medicine ball overhead reverse throw (run to ball) 5 sets of 6 (3 min rest): barbell bench press; barbell bent-over row; barbell overhead press; 4 sets of 6 (60 90 s rest): medicine ball chest pass; medicine ball soccer throw; medicine ball rotational throw (10 each side) 5 sets of 6 (3 min rest): clean and jerk; deadlift; 4 rounds (45 s rest): weighted sled 100 yards Running 60 min; moderate pace (try and maintain the same speed for the entire duration) Trail runs (Fartlek); 50 min total; every 5 min pick an object ;100 yards away and sprint to it. Recover for 30 s and continue 5 rounds (45 50 lbs) sandbag cleans; 10 cleans (5 each shoulder); 5 rounds (45 50 lbs); 5 flight sandbag stair carry (all the way up and back down); 60 s rest or (,60% or (,60% Thursday Rest day Rest day Rest day Rest day Friday adductors and stretches: shoulder circles/ arm swings etc. KB work 4 rounds (60 90 s rest inbetween rounds): 1 min swings; 1 min cleans (30 s each side); 1 min goblet squat; 1 min getups (30 s each side) Obstacle circuit 3 rounds (2.5 min rest after each round): 400 m run (fast pace); wall climb (up and over) 34; 400 m run (fast pace); bear crawl 50 feet and crab walk 50 feet back; 400 m run (fast pace); 100 yard overhead sandbag carry Saturday Dynamic stretches 7.5% incline running; 40 min (walk as needed) Sunday DL 5 Deadlift. adductors and circles etc. 4 sets of 6 (120 s rest in-between sets): Sumo DL high pull; eccentric barbell curl; overhead triceps extension; 2 sets to failure: DB curl with oscillation; cable rope triceps extension Trail runs; 30 min; 6 min jog; 30 s sprint; 30 s walk (4 5 rounds) or (,60% or (,60% Walking/static or (,60%

14 Performance Variables of Obstacle Course Racing Table 10 Intermediate athlete fourth phase (weeks 19 23): sport-specific performance Day of week Warm-up Workout Cooldown heavy focus on circles/arm circles/arm swings etc. Obstacle course race conditioning complete the circuit for 2 rounds total. Rest for 5 7 min in between the 2 rounds. Run 800 m sandbag cleans (40 lbs) -. walk (30 s) -. run 400 m -. army crawl 50 m body weight squats -. walk (60 s) -. run 400 m -. weighted rope pull (30 lb sled for 50 feet) burpees -. walk (60 s) -. run 800 m m KB farmers walk KB swings KB upright rows -. walk (60 90 s) -. run 400 m -. weighted sled push 75 m burpees -. walk (60 90 s) -. run 800 m Tuesday Rest day Rest day Rest day Wednesday Thursday heavy focus on circles/arm circles/arm swings etc. heavy focus on circles/arm circles/arm swings etc. Cardio: 6-mile run; after every mile, sprint for 30 s and then walk for 30 s before continuing at a moderate pace Cardio: rowing machine; 1,000 m 36 (90 s rest); spin bike; 40 min (HR between 65 85% of HRM) Resistance: 5 sets of 5 (3 min rest in-between sets): clean and jerk; box jump; 4 sets of 6 (2.5 min rest in-between sets): squat; bench press; bent-over row Resistance: 3 sets of 10 (90 s rest): DB shoulder press; barbell upright row; barbell curl; overhead DB triceps extension; 2 sets of 15 (aiming for failure) (60 s rest): hammer curl; DB kickback Friday Rest day Rest day Rest day Saturday heavy focus on circles/arm circles/arm swings etc. Obstacle course race conditioning complete the circuit for 2 rounds total. Rest for 5 7 min in between the 2 rounds. Run 800 m sandbag cleans (40 lbs) -. walk (30 s) -. run 400 m -. army crawl 50 m push-ups -. walk (60 s) -. run 400 m -. wall climb walk (60 s) -. run 800 m m sandbag underhand carry (40 lbs) KB swings KB upright rows -. walk (60 90 s) -. run 400 m -. weighted sled push 75 m burpees -. walk (60 90 s) -. run 400 m broad jumps m bear crawl -. walk (60 90 s) run 800 m Sunday Rest day Rest day Rest day cooldown + static designed to not only maintain conditioning over the last week but also give a final chance to recover before the race. The athlete at this point should be prepared for all the physical and mental demands of his first OCR. INTERMEDIATE ATHLETE In the first phase of the IA s program, the athlete is training to improve muscular endurance. Many stabilization elements have been included into the first phase as well. The warm-up consists of foam rolling and dynamic to properly prepare the athlete for activity and loosening overactive muscles. Resistance exercise includes various multi-joint and singlejoint exercises for multiple sets of 15 repetitions to improve strength and muscular endurance in these muscles or muscle groups (2,5,50). Rest periods in this phase are relatively shorter lasting less than 60 seconds. Cardiovascular work for this phase is mainly longer duration endurance running recommended to be done on trails to mimic race conditions. Interval or Fartlek training while running is implemented to improve the athlete s conditioning (30,39,41). More complex sport-specific exercises have been applied to the IA s program compared with the BA. This is because of the greater experience and fitness level when comparing IA with BA. The kettlebells, ropes, sandbags, sleds, and other sport-specific movements are used in a circuit style of training to 14 VOLUME 38 NUMBER 5 OCTOBER 2016 Copyright ª National Strength and Conditioning Association. Unauthorized reproduction of this article is prohibited.

15 Table 11 Intermediate athlete (week 24): race week preparation Day of week Warm-up Workout Cooldown Foam roller; dynamic stretches: hip circles/ankle circles etc.; 60 min light paced jog; 3 sets of 10 with light DBs (50 60% intensity): shoulder press; biceps curl; triceps kickback 5 10 min walk + static Tuesday Rest day Rest day Rest day Wednesday Foam roller; dynamic stretches: hip circles/ankle circles etc.; 60 min light pace stationary bike (HR 50 70% HRM); 3 sets of 10 with light DBs (50 60% intensity): incline DB fly; reverse DB fly; lateral raise; frontal raise 5 10 min walk + static Thursday Rest day Rest day Rest day Friday Foam roller; dynamic stretches: hip circles/ankle circles etc.; 35 min light pace stationary bike (HR 50 70% HRM) and 35 min jog (HR 50 70% HRM) 5 10 min walk + static Saturday Rest day Rest day Rest day Sunday Race day Race day Race day advance the athlete s conditioning. The end of each workout concludes with the use of static to help the athlete efficiently cooldown and improve flexibility (Tables 6 and 7). The second phase focuses more on muscular hypertrophy regarding resistance exercises. The repetition range of 6 12 is recommended to increase skeletal muscle hypertrophy and strength endurance (2,5,50). Rest is also increased to allow recovery in intermediate type II fibers and maximize strength and power during training (5,50). Core stability and balance training is incorporated in this phase of the program. This is implemented to improve the athlete s core activation and core endurance and balance (38). The warm-up is consistent with the first phase of the training program. For cardiovascular work, the athlete is given shorter periods of time to recover while sustaining similar interval. The goal of this is to better prepare the athlete to work at a high rate with limited rest periods. Rock climbing is also recommended in this athlete s strength training program to be used as a cross-training tool. Rock climbing can improve the ability to climb while also potentially improving grip strength and cardiovascular fitness for this athlete (23,29). The cooldown consists of static with heavy emphasis on the identified overactive muscles (Table 8). The third phase of training for the IA incorporates strength and power training protocols to maximize the athlete s performance. Resistance exercises for this phase consist of multi-joint exercises that are mostly completed for 6 repetitions or less to focus on building maximum strength and power (2,5,50). Power exercises use the stretchshortening cycle of muscle tissue (5). They produce a powerful concentric contraction preceded by an eccentric motion to load the muscle and produce power (5). Plyometric exercises are included in this phase. The benefits of plyometric training include improvements in an athlete s strength, power, balance, speed, and overall proprioception (4). Rest for this phase is increased to approximately 2 3 minutes to enhance training stimulus and give the athlete enough time to replenish ATP (5,50). Running volume is increased for this phase. There are also more days of the program where distance running is combined with sport-specific exercises in circuits (Table 9). The last phase of the program is meant to incorporate workouts that are formatted similar to race conditions while still sustaining the IA s strength, endurance, power, and total conditioning. Two days out of the week, the athlete will complete a workout that includes both cardio and resistance training separately. Both the rowing machine and spin bike are used as cross-training tools on one day of the week. The 2 other days, the athlete will participate in a simulated obstacle course workout. It involves running for distances of m at a time followed by exercises that mimic the stresses that will be placed on the athlete during the race. A major emphasis is placed on the athlete climbing over walls, carrying heavy objects, and being able to crawl and run for extended distances. Walking recoveries are placed within the workout to simulate time that an athlete may be waiting to complete an obstacle during the race. Because of the intensity of these workouts, an additional day of rest is placed in this phase for recovery and to prevent injury (Table 10). The week of the race, the athlete will still be active but not be pushed too excessively during the workouts. The point of this is to maintain Strength and Conditioning Journal 15

16 Performance Variables of Obstacle Course Racing conditioning while recovering for the event. Sessions include light cardio work combined with lighter resistance dumbbell exercise. The athlete at this point should be prepared for all the physical and mental demands of his first OCR (Table 11). CONCLUSION Obstacle course racing has become a new and exciting industry with hundreds of thousands of competitors signing up for races each year. OCR challenge athletes across an array of skills and abilities, including both physical and mental. In addition to having the cardiovascular capability to run distances in-between 5 km and marathon lengths, these athletes must also be able to use strength, power, coordination, muscular endurance, balance, speed, and cognitive capabilities to perform at their highest level. Coaches who work with these athletes must map out a program to progress athletes in each of these areas while ensuring that they are improving sport-specific skills. Coaches and athletes must also ensure that their training program is maximizing performance while giving the athlete the time to recover to avoid overtraining or injury. Additional research is recommended for identifying strategies to improve performance for OCR athletes. Conflicts of Interest and Source of Funding: The author reports no conflicts of interest and no source of funding. Christopher L. Rawdon is currently a Sports Conditioning coach and recent graduate of California University of Pennsylvania. REFERENCES 1. Adela A, Mirela IA, and Mirela V. Aerobic versus anaerobic Comparative studies concerning the dynamics of the aerobic and anaerobic effort parameters in top athletes. Sports Med J 9: , American College of Sports Medicine. American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Med Sci Sports Exerc 41: , Arrese AL and Ostáriz ES. Skinfold thicknesses associated with distance running performance in highly trained runners. J Sports Sci 24: 69 76, Asadi A. Effects of in-season plyometric training on sprint and balance performance in basketball players. Sport Sci 6: 24 27, Baechle TR and Earle RW; National Strength & Conditioning Association (U.S.). Essentials of Strength Training and Conditioning. Champaign, IL: Human Kinetics, Bath D, Turner LA, Bosch AN, Tucker R, Lambert EV, Thompson KG, and St Clair Gibson A. The effect of a second runner on pacing strategy and RPE during a running time trial. Int J Sports Physiol Perform 7: 26 32, Beattie K, Kenny I, Lyons M, and Carson B. The effect of strength training on performance in endurance athletes. Sports Med 44: , Bilzon JL, Allsopp AJ, and Tipton MJ. Assessment of physical fitness for occupations encompassing load-carriage tasks. Occup Med (Lond) 51: , Bishop PA. Physiological determinants of performance on an indoor military obstacle course test. Mil Med 164: , Bompa T and Buzzichelli C. Periodization Training for Sports. Champaign, IL: Human Kinetics, Burgomaster KA, Hughes SC, Heigenhauser GJ, Bradwell SN, and Gibala MJ. Six sessions of sprint interval training increases muscle oxidative potential and cycle endurance capacity in humans. J Appl Physiol 98: , Carnes AJ and Barkley JE. The effect of peer influence on exercise intensity and enjoyment during outdoor running in collegiate distance runners. J Sport Behav 38: , Chtara M, Chamari K, Chaouachi M, Chaouachi A, Koubaa D, Feki Y, and Amri M. Effects of intra-session concurrent endurance and strength training sequence on aerobic performance and capacity. Br J Sports Med 39: , de Aguiar RA, Lisbôa FD, Turnes T, Cruz RO, and Caputo F. The effects of different training backgrounds on VO2 responses to all-out and supramaximal constant-velocity running bouts. PLoS One 10: 1 13, Frykman PN, Harman EA, and Pandorf CE. Correlates of obstacle course performance among female soldiers carrying two different loads. Work 18: , Garg V, Neethi M, Joshi SK, and Singh J. Effect of cross training techniques in novice runners. Indian J Physiother Occup Ther 7: , Gdonteli K. Investigation of the obstacle course performance at the Hellenic military Academy. J Phys Educ Sport 15: , Gentil P, Soares SS, Pereira MC, Cunha RD, Martorelli SS, Martorelli AS, and Bottaro M. Effect of adding single-joint exercises to a multi-joint exercise resistance-training program on strength and hypertrophy in untrained subjects. Appl Physiol Nutr Metab, 38: , Gosztyla AE, Edwards DG, Quinn TJ, and Kenefick RW. The impact of different pacing strategies on five-kilometer running time trial performance. J Strength Conditioning Res 20: , Grier T, Canham-Chervak M, Anderson MK, Bushman TT, and Jones BH. The effects of cross-training on fitness and injury in women. US Army Med Dep J 33 41, Holt NL, Homan L, Youngoh K, and Klein K. Exploring experiences of running an ultramarathon. Sport Psychol 28: 22 35, Joyner MJ and Coyle EF. Endurance exercise performance: The physiology of champions. J Physiol 586: 35 44, Lubomirov Michailov M. Workload characteristics, performance limiting factors and methods for strength and endurance training in rock climbing. Medicina Sportiva 18: , Lyons J, Allsopp A, and Bilzon J. Influences of body composition upon the relative metabolic and cardiovascular demands of load-carriage. Occup Med (Lond) 55: , Macka1a K,Jóźwiak q, and Stodó1ka J. Effects of explosive type strength training on selected physical and technical performance characteristics in middle distance running A case report. Pol J Sport Tourism 21: , VOLUME 38 NUMBER 5 OCTOBER 2016 Copyright ª National Strength and Conditioning Association. Unauthorized reproduction of this article is prohibited.

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