Objectives: Foundational Mobility Foundational Stability Foundational Durability Foundational Performance Obstacle Training

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Janice Walker
5 years ago
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1 Objectives: Obstacle Race Training 1. Articulate primary program considerations in obstacle race preparation 2. Strategy for training each primary Skills and Abilities Effective Obstacle Race Training Traits and abilities that characterize top performers Diversified skills and capacities Longer running components require considerable aerobic fitness Less running and more obstacles require more strength, agility, balance and coordination. Strong performance result from complex combinations Foundational Mobility Foundational Stability Foundational Durability Foundational Performance Obstacle Training

Emphasis may be on the obstacles Running but it s still a running race Aerobic base Tempo Intervals Need to first be able to run the distance over rugged terrain From a performance perspective, need

depends on existing running base Build up distance trail running at moderate intensity (70-75% max HR to 12k-20 k (1:30-2:00) depending on length of race being trained for Stuﬀ like this Races are 1k

2 Emphasis may be on the obstacles Running but it s still a running race Aerobic base Tempo Intervals Need to first be able to run the distance over rugged terrain From a performance perspective, need to be able to run very fast middledistance intervals 800m-100m with short rests Running Aerobic base Tempo Intervals Why Trail Running is Important Aerobic base Distance and strategy you start with depends on existing running base Build up distance trail running at moderate intensity (70-75% max HR to 12k-20 k (1:30-2:00) depending on length of race being trained for Stuﬀ like this Races are 1k to 20k long If you want to minimize self inflicted suﬀering - the distance should be easy Organizers like to make it hard Obstacles are WAY more fun when you don t have to wait in line If you want to do well - you need to be able to run FAST

Running Aerobic base Tempo Intervals Longer sustained runs at a tempo just beneath race pace or Race simulations where a series of fast intervals are run, interrupted by obstacles or strength

3 Running Aerobic base Tempo Intervals Longer sustained runs at a tempo just beneath race pace or Race simulations where a series of fast intervals are run, interrupted by obstacles or strength exercises Built on the back of Aerobic Base 80-85% max HR no more than 70% of volume of long slow runs Running Alternate sustained efforts with Brick like workouts Volume depends on running experience. These intervals are highly effective but must be entered into cautiously with novice runners Aerobic base Tempo Intervals Threshold %-90% (100m-3000m) - build from 2 up to 5 or a drop in quality with 5 min rest MAP % (00m-1000m) - build from 3 up to with 5 min rest ALC 30 maximum effort (200m-400m) with 90 to 30 sec rest Run Periodization Running LSD Threshold Intervals Maximum Aerobic Power Intervals Long Slow Distance Threshold Intervals Maximum Aerobic Power Intervals Anaerobic lactic Capacity Tempo Runs Anaerobic Lactic Capacity Intervals

4 Foundational Mobility Ankles Hips Thoracic Spine Shoulders Ankles Dorsi-Flexion Hips Bottom Up Squat Cossack / Side Lunge Anterior Line stretch T-Spine Foundational Mobility Training Component Exercise Sets Reps Rest Hip / Ankle Bottom Up Squat 1 none Hip / Ankle Cossack 1 alternating none Hip / T-Spine Anterior Line Stretch 1 3 each side none T-Spine T-spine Rotation 1 3 each side none T-Spine / Hip OH Squat 1 none Shoulder / Hip Lunging Chest Stretch 1 Shoulder Rotating Hip Stretch 1 alternating alternating none none Foundational Stability Sagittal Plane Frontal Plane Transverse Plane S-Plane Plank / Saw / Plank Press OH Back Extension F-Plane Side Plank T-Plane Rotational Warding

5 Foundational Stability Training Component Exercise Sets Reps Rest S-Plane Body Saw 3 F-Plane Side Plank Right (with tap) 3 S-Plane Body Saw self selected F-Plane Side Plank Left (with tap) 3 Option Pike 1 S-Plane OH Squat 4 self T-Plane Rotational Warding each side selected T-Plane Single Leg Chest Press 4 each side Foundational Durability Soft Tissue Maintenance Wrist Health Ankle Reactivity Foundational Movement Training Soft tissue maintenance SMR Wrist health Dowel Rolls (both directions) Wrist Mobility Ankle reactivity single leg balance sequence Foundational Durability Training Component Exercise Sets Reps Rest Wrist Health Executioners Warm-Up 2 20 each direction None Ankle Reactivity Single Leg Balance Sequence 2 3 at each None Plank Plank Press sec Pull TRX Inverted Row 3 1, 12, 8 30 sec Lunge TRX Lunge 3 4 each side Push Spiderman Pushup 3 None Rotate TRX Single Leg Chest Press Step TRX Sprinter Start 3 10 L side of each then switch sides None Squat TRX Single Leg Squat Crawl Controlled Crawl for / 10 back 30 sec

Foundational Performance Ground Reaction Force Control Improve Strength to Weight Ratio Lower Body Agility Grip Crawl / Crouch Ground Reaction Force Management Jump Squat Cycle Jumps Crossing Balance

(Squat Pattern) Broad Jump with Roll 3 Ground Reaction Sprinter Start 10 of each 2-5 30 sec (Step Pattern) Swimmer Start then switch Grip Sustained Hangs 1 as long as possible None Jump Cross Lunge

6 Foundational Performance Ground Reaction Force Control Improve Strength to Weight Ratio Lower Body Agility Grip Crawl / Crouch Ground Reaction Force Management Jump Squat Cycle Jumps Crossing Balance Lunge w Jump to Crossing Balance Lunge to Skater Swimmers Start TRX Lunge w Jump Foundational Performance Training Component Exercise Sets Reps Rest Squat Jump Ground Reaction Broad Jump sec (Squat Pattern) Broad Jump with Roll 3 Ground Reaction Sprinter Start 10 of each sec (Step Pattern) Swimmer Start then switch Grip Sustained Hangs 1 as long as possible None Jump Cross Lunge 10 each None Ground Reaction ( F-Plane Lunge Cross Lunge Skater alternating 30 sec Pattern) Skater with Hold 20 alternating 0 sec Grip Sustained Hangs 1 as long as possible None Cycle Jumps 20 alternating 30sec Ground Reaction 2-5 ( S-Plane Lunge TRX Lunge with Jump 10 each side 30 sec Pattern) TRX Lunge Multi-Directional sec each leg 30 sec Strength to Weight Lateral Monkey Bars as many Frame #1 laps Strength to Weight Standard Monkey Bars Frame #2 Strength Periodization Foundational Mobility Foundational Stability Foundational Durability Foundational Performance

7 Obstacle Training Wall Run Step Vault Wall Run Step Vault Some time needs to be dedicated to developing the fundamental skills of obstacle negotiation

8 Mental Toughness Ability to suffer Cold Mud Discomfort TeamWork

9 Sample Training Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Run Aerobic Base Strength Rest Run Interval Strength Run Tempo Rest Obstacle Skill Obstacles Typography Knockout 2 ELT Mktg Download 27

TRAIL RUNNING ISN T YOUR TYPICAL RUN AROUND THE BLOCK.

TRAIL RUNNING ISN T YOUR TYPICAL RUN AROUND THE BLOCK. NING ISN T YOUR TYPICAL RUN AROUND THE BLOCK. GET YOURSELF READY TO RACE ON THE DIRT. Running on trails can be exhilarating, but also exhausting as it places much more stress on the body than road running.