Obstacle Course Training For Extreme Athletes
Obstacle Course Training Exercises for Extreme Athletes
The first thing that comes to mind when we talk about obstacle courses is Tough Mudder, Spartan Race, Zombie Mud Run and so on. These are all challenges where, you can find obstacles of different height and difficulty separated by short bouts of running. In this article, we will talk about obstacle course training for extreme athletes.
THE VIDEO: 4 Intense Obstacle Course Training Exercises for Extreme Athletes
Although, it is ideal that you train for aerobic and anaerobic fitness as well as general strength below, there is a number of other training methods that you should be doing in the gym to help you on the day.
1. Grip strength
Grip is required to climb ropes and go through monkey bars. Other alternatives to using ropes and monkey bars include holding dumbbells for a long time, using fat gripz while doing different kinds of walks, such as farmers walks, as well as hanging off a bar or holding small plates in between your fingers. Another method would be doing pull ups using a towel.
There will be many occasions where, you will be required to crawl under objects so make sure you include different types of crawls in your training. The best crawls to train for such occasions would be the military crawl on your elbows, Spiderman crawl and bear crawl because they allow you to stay close to the ground.
3. Jumping / Plyometrics
Jumping and landing are of great importance because you will be required to jump up to climb over obstacles and then jump down, land and if possible, keep running to the next obstacle. Start with landing training to learn how to absorb force. Then, progress to single and continuous jumps and double leg to single leg progressions in different directions. The above, will also strengthen the foot and ankle which, will prevent instability and injuries. As an example, use drop land, box jump, countermovement jump, skater bounds, arounds the clock bounds and hurdle jumps.
Circuit training mainly works on your anaerobic capacity and fitness. You can use body weight circuits as well as circuits using dumbbells, medicine balls, kettlebells and weight plates. Make sure you target the whole body using exercises such as squats, push ups, squat jumps, kettlebell swings, plank variations, medicine ball throws with running shuttles in between starting off with ratios of 1:1 and working it up to 2:1.
5. Strength training
Strength training will not only make you stronger but also improve your coordination, speed and power and decrease the chance of injury. Use the main push and pull exercises for the lower and upper body which, include the squat, deadlift, chest press, pull up, rowing and overhead press. We suggest using 6-8 repetitions and 3-5 sets.
Other elements that you need to keep in mind when training for an obstacle course are training on a similar terrain as the one in the course such as running on trails and muddy surfaces as well as in different weather conditions. For example, train when it’s cold, hot and rainy rather than running on the treadmill indoors. You should also consider going for a few swimming sessions since at times you will have to be in the water and having cold showers to get used to cold water immersions. Remember that since you will be doing loads of different tasks in one event, cross training is key when preparing for obstacle course training.
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