OBSTACLE COURSE RACE TRAINING PROGRAMME

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Vivian Fletcher
5 years ago
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1 OBSTACLE COURSE RACE TRAINING PROGRAMME DURATION 6 weeks ACTIVITY 5 sessions and 2 rest days per week for the 6 week duration. Your sessions are outlined below SESSION 1 SESSION 2 SESSION 3 SESSION 4 SESSION 5 FGT strength + Programme 1 Run Programme 1 FGT Power + Programme 2 Run Programme 2 Outdoor session HOW TO USE THIS PROGRAMME > Choose a level to start on and see how you get on. If you feel the level you have chosen is too easy you can always move up to the next level > Give yourself enough time to get event ready. If you start on the beginner plan, you will need to give yourself more time to move through the other levels > Try not to eat too close to training, ideally about 90 minutes before you start exercising > As you progress through the plan, try to increase the weights you use for each exercise and increase your distance and speed on your runs where possible > If you are unsure of any of the exercises mentioned on the plan, speak to a member of the team at your local Fitness First who can show you how to do them > We recommend stretching for around minutes after each session > A superset is multiple exercises back to back without a rest. Complete the exercises labelled with the same letter before resting i.e. A1 & A2 START YOUR TRAINING ON THE NEXT PAGE >

2 FREESTYLE GROUP TRAINING (FGT) - STRENGTH EXERCISE TIME TIME TIME ViPR front squat Dumbbell lateral lunge 15 seconds 15 seconds Kettlebell curtsey lunge between between 15 seconds between Dumbbell bent over row Repeat all for 2 Repeat all for 3 Repeat all for 4 TIPS Either participate in the FGT Strength class at your local Fitness First or make sure you complete the above FGT strength programme. Focus on these exercises as they will get you to move in 3 planes of motion - getting you exercising in awkward angles - ready for the obstacles.

3 PROGRAMME 1 SUPERSET SUPERSET SET EXERCISE DISTANCE/ REPS DISTANCE/ REPS DISTANCE/ REPS Lat pull down/ A Pull up + A2 Treadmill 500m 500m 500m Plate loaded B lunges B2 Treadmill 500m 500m 500m C1 ViPR backward crawl NOTES reps per arm Repeat all for 2 Repeat all for 3 Repeat all for 4 TIP These exercises are super so complete both parts before resting (A1+A2, B1+B2 etc). Try to increase the weights each week on the weighted exercises and increase your speed on the cardio where possible.

4 RUN PROGRAMME 1 DISTANCE DISTANCE DISTANCE WEEK 1 2km N/A 3 x 1km 1 minute 5km N/A WEEK 2 3 x 1km 2 minutes 4km N/A 6km N/A WEEK 3 3km N/A 4 x 1km 1 minute 7km N/A WEEK 4 4 x 1km 2 minutes 5km N/A 7 x 1km 30 seconds WEEK 5 4km N/A 5 x 1km 2 minutes 8km N/A WEEK 6 5km N/A 7km N/A 10km N/A TIP The purpose of the long run is to act as a mental and physical training tool. Just knowing that you can do the distance of your upcoming race is a huge mental obstacle to overcome. You ll be surprised at how easy it feels now you re using the gym to help supplement your running.

5 FREESTYLE GROUP TRAINING - POWER EXERCISE TIME TIME TIME NOTES Hop jump to squat jump 40 seconds 40 seconds 40 seconds Lunge box jump 40 seconds 40 seconds 40 seconds Start on 1 leg and jump high, land in a squat and jump again Explosive press up 40 seconds 40 seconds 40 seconds Do it on your knees if needed Jumping slam 40 seconds 40 seconds 40 seconds Repeat all for 3 Repeat all for 4 Repeat all for 5 TIP Either participate in the Freestyle Group Training (FGT) Power class at your local Fitness First or make sure you complete the above FGT power programme.

6 PROGRAMME 2 SET EXERCISE REPS REPS REPS NOTES SUPERSET SUPERSET A1 Box climb 4 A2 B1 B2 C1 Solo sided clean + squat Sumo deadlift high pull Plank mountain climber Lateral sandbell shuttle seconds seconds seconds Repeat all for 2 Repeat all for 3 Repeat all for 4 Use any combination of plyo boxes. Use any tool for loading one side Use 2 kettlebells Find a space of 5m. Hold 2 heavy sandbells and laterally shuffle from one side to the other. Every time your foot touches a side it is 1 rep TIP Again we start with super, complete both parts before resting. Try to increase the weights each week and increase the intensity of the bodyweight exercises that pair up with them each set.

7 RUN PROGRAMME 2 TIME PACE TIME PACE TIME PACE WEEK 1 20 minutes Easy 20 minutes WEEK 2 22 minutes Easy 25 minutes WEEK 3 25 minutes Easy 30 minutes WEEK 4 30 minutes Easy 40 minutes 10 seconds slower than your 1km pace from day 1 Same pace as day 1 (4km pace) 10 seconds slower than your 1km pace from day 1 5 seconds per km slower than day 1 pace (5km pace) 20 minutes 5km pace 30 minutes 5km pace 40 minutes Easy 50 minutes 15 seconds slower per km than your average day 1 pace (1km repeats) WEEK 5 40 minutes Easy 50 minutes Easy 60 minutes 8km pace WEEK 6 45 minutes Easy 60 minutes Same pace as day 1 (7km pace) 60+ minutes Maintain your 10km pace for as long as possible

8 OUTDOOR SESSION EXERCISE SETS/ DISTANCE SETS/ DISTANCE SETS/ DISTANCE NOTES Run 100m 200m 300m Squat Run Lunge 100m 10 2 minutes after each circuit 200m 15 2 minutes after each circuit 300m 20 Run 100m 200m 300m Plank 30 seconds 60 seconds 90 seconds Repeat all for 5 Repeat all for 5 Repeat all for 5 2 minutes after each circuit Complete the whole circuit before resting

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ATHLETE FIT TRAINING PROGRAMME DURATION 6 weeks ACTIVITY 5 sessions and 2 rest days per week for the 6 week duration. Your sessions are outlined below SESSION 1 SESSION 2 SESSION 3 SESSION 4 SESSION 5