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Hardcore Obstacle Races such as the intense military spec ops based , mud, crawling, climbing, even zombies chasing you, are all the rage these days. Most of these races share a common denominator - mud, water, obstacles you climb, crawl under, jump over, and run to and through. Most also throw in a few curve ball obstacles as a surprise that are usually terrain / race event specific to include sliding down hills, dealing with fire, rope climbs and swings, swims, log carries, and many more. But much of the fun is to not have a mapped out course and list of the obstacles to challenge your mind as well as your body. Here is a list of obstacle course races that are growing in popularity:
There are many races that are out there and some
likely very close to you. See
US Race Calendar for more info and the
dozens of races in your area.
For this training
program, a 7.5 mile race complete with obstacles
every mile and a six minute burnout PT in the Pit for a pre-race warm-up
will build a foundation of obstacle course fitness you can take to any race.
The Pit is simple 4 exercises and you have a 1:30 seconds to do as many reps
as you can at each station with a 30 second rest and rotate between each
These exercises are full body and highly anaerobic events. Train each exercise for 90-120 seconds to get used to the exercise for that time, BUT also adapt to the 30 second recovery period. Make sure in your workouts that you practice the 30 second rest period for optimal performance gains in the PIT. Another option if you are not into lifting weights is to add the 8 Count Pushup / Pullup Pyramid into your training routine once a week for a few months.
To train for any event, I highly recommend getting familiar with these four exercises in sequence and following this quick workout with a longer run of 6-7 miles to get a solid foundation of the distance required for this race. Yes - this race is on a ski slope so prepare by running hills. Mix these PIT workouts 2-3 times into your weekly workout with 3-4 runs per week totaling the 6-7 mile distances (LSD run and interval speed work). If you do not currently run that distance, build up to 5-7 miles of running over the next several weeks. Perhaps by adding a mile per week to your runs for 5-6 weeks will help you depending on your current mileage per week. Here is a sample running plan. Arrange to fit your personal schedule and fitness level as needed:
*note the above distances assumes you already jog regularly in your workouts If you are a beginner or currently do no running, see optional beginner plan
method to help with your speed is to mix in mile intervals with exercises
that are from the PIT or that mimic the obstacles in the run. For instance,
You then have 1 minute to the start line where you funnel off into a 7 and a half mile steep mountain race.
Here is a sample week of workouts to fit preparing for these events into your schedule. You will have to get creative with simulating these obstacles, but it can be done with relative effort.
The week of training above is just one of many ways to pre-train for this event. Creating a strategy for success in the CMC race requires you to practice the events, adapt to the recovery and exertion levels, pace your miles to your level of fitness and abilities, but most importantly have fun doing it.
Enjoy the workouts and preparation and good luck with the race!
Stew Smith CSCS
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The Heroes of Tomorrow program was developed by former Navy SEAL Stew Smith, fitness author. We can help prepare you for ANY profession that requires a Physical Fitness Test and YOU pay nothing for the training! Warning - it is rather advanced but we can scale it back a bit and teach running and swimming techniques and help you build up to your goal level of fitness.
Where we train the Heroes of Tomorrow for Free
Winter Workout - Good Gear / TRX Atomic Pushups - see video
Stew Smith is a former Navy SEAL and fitness author
certified as a Strength and Conditioning Specialist (CSCS) with the
National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy
lifestyle - check out the StewSmith.com Fitness eBook store and the Stew Smith article archive at StewSmith.com.
To contact Stew with your comments and questions, just e-mail him
Also Check outStew on Fight Science - National Geographic Channel
Books, eBooks, DVDs
Complete Guide to Navy SEAL Fitness
More Info |
Book / DVD
Maximum Fitness - CrossTraining | More Info | Book only
The Special Operations Workout | More Info | Book only
The SWAT Workout - From Recruit to SWAT | More Info | Book Only
The Combat Swimmer Stroke Video | More Info | Download MP4
The Pre-Habit Workout | More Info | DVD only
New Fitness APPs: Navy SEAL, FBI, Pushup. Pullups | More Info | APPS
Coming Soon - Navy SEAL Fitness with Weight Training
The Complete List of Stew Smith's eBooks / Books:
* NO EBOOK READER REQUIRED | READ WITH ADOBE ACROBAT READER
Fitness for All Levels of Fitness
Veteran's Fitness - Baby Boomer and a Flat Stomach | More Info | eBook only
The Special Forces Physical Fitness Workouts
The Law Enforcement Physical Fitness Test Workouts