Prepping for Warrior Dash

ncoyer

Hey all - I am curretnly 60 or so pounds over goal and I have signed up for a Warrior Dash 5K. This dash is in 12 weeks and I am looking for any tips or tricks on how to kick my training in high gear to bring my best to race day. Thanks all!


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Dgross1

I did not do it, but my husband did. He said you need a lot of upper body strength!

I think they have a training plan on their website.

josiereside

What are you currently doing now for workouts?? If you are new to running, do C25K but I also suggest making sure you have some upper body strength training as most of the obstacles (at least the one I did) you need upper body strength for climbing lots of walls in various ways!

pgp90xer

Aside from running I would suggest building up your upper body. Push ups would be the simplest suggest along with some arm curls. I just did a Spartan Race a few weeks ago and if it is anything like that they do give women a few options on some of the obstacles to make it easier. But you will need to be able to left your body weight for sure.

Good Luck!

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