How do you train for a warrior dash

hyperkate

Please? I am doing one in April and can run the 5k but imagine it is going to be tiring and messy lol. Any tips for training much appreciated

Thanks

Katie

gregersons

Bump, I want to know too!

ritmeyer

I did the warrior dash last October. I was training for a half marathon the weekend after it, so I was very prepared for the running. Depending on what state you are in, I would definately get some hill runs in, as well as some trail running. I'm in missouri, and the run was hilly and in the woods. As for the obstacles, I'd say work on the upper body. I had done the Ruckus Run a month earlier and I needed help from my husband on some of the obstacles because I'm not really great with the upper body strength. But I didn't need any help on the warrior dash. There were many obstacles that involved heights and only at the end did you get muddy.

It was a blast!!!!

hyperkate

thanks for the 1 reply! :-)

joevennare

Training for a Mud run or obstacle course race like Tough Mudder, Spartan Race, or warrior dash should include workouts that are focused on strength, cardio, and race specific skills. I have competed in a number of obstacle races, triathlon, and ultra marathon and found this type of training to be most effective.

Your main training goals should be to:
• Increase strength relative to bodyweight, cardiovascular and muscular stamina, durability, and mental toughness
• Learn, execute, and improve efficient biomechanics of functional movements like running, lifting, climbing, jumping, and landing
• Develop core strength and stability through functional, compound movements
• Improve balance, lower limb strength, and muscular recruitment and coordination under weight-bearing loads

Look to include compound, functional movements like kettlebell swings. Train under a weight-bearing load, over an extended period of time completing resisted runs, sprints, hill climbs, and stadium stairs. Finally, train skills specific to the race including relative strength, grip strength, core strength/stability, dynamic, unilateral, and non-linear movement, transfer of force/power, and transport a load.

Some workout suggestions include:

Strength Training:

Bodyweight exercises: squat, lunge, push-up, pull-up, dips

Loaded bodyweight exercise: adding weight/an additional load to pull-ups and dips

Kettlebells: in the strength training category kettlebells are paired with Olympic or compound movements during circuits that incorporate a heavier weight and fewer repetitions

Cardiovascular conditioning: Even if you are not a runner or endurance athlete, cardiovascular exercise still needs to be factored into your training program. In addition to some longer distance efforts try interval training.

High Intensity Intervals: working at or near max effort to fatigue the muscles and lungs. Alternate between periods of all our effort and shorter periods of rest.

Example: 400m all out sprint followed by a rest period that is half the amount of time it took your to complete the 400m sprint. Repeat 6-8 times

Intervals/Hill Sprints/Track Workouts: Mixed work periods from intense effort to low/moderate effort.

Example: Hill sprint that takes 60-90 seconds to complete, then walking or easy jog to start line. Repeat 8-12 times.

Tabata: High intensity working set for 20 seconds followed by 10 seconds of rest. Repeated for 8-12 sets.

Example: Overhead kettlebell swings for 20 seconds, followed by 10 seconds of rest. Repeat 8-12 times.

Try implementing these strategies and feel free to email me at joe@hybridathlete.org for additional workouts.

You can get more info from my free download here: http://www.racedaydomination.com/free-download/



Here is a bodyweight workout to get you started!

Warm-up:

Jog@ 2-5 minutes

Lunge @25 yards

Reverse Lunge @ 25 yards Walking

Broad Jump @ 25 yards

Training:

2 Round

50x Step-up (each leg, add weight vest or resistance if possible)

20x Push-up

30x Bodyweight Squat

50x Step-up (each leg, add weight vest or resistance if possible)

20x Push-up

30x Bodyweight Squat

50x Step-up (each leg, add weight vest or resistance if possible)



3 Rounds @ 50 yards each movement

Bear Crawl

75% Sprint

Plank Crawl

Walking Lunge

Bounding Jump Squats

mjwarford

I have done Warrior Dash twice. A lot is going to depend on the terrain wher your race is. Mine, the first mile was uphill in the woods after running through a creek. Youtube sometimes has videos of previous races if there has been a race in your area before

Running and stamina were the most key parts to my race. General strength is important too. In addition to push ups, squats, lunges, tricep work and core work, the most effective training is going to the playground. Monkeybars, cargo nets, that sort of thing. My best workout for it was playing tag with my teenagers on the playstructures for 45 min. Just don't run over any little ones.

Have a blast! I am already signed up for my next one next Sept.