Building Strength for Tough Mudder

jc112486

Hi All:

I am training for a June 1st tough mudder. I am pretty go with building my cardio endurance (I can run 3-4 easily), but I am tying to build upper body and core muscle stregnth. Currently, I can lift 7.5-10 lb free weights, but can do a regular push up or pull-up. Also, I can do a minute plank. Also, I'm a vegetarian, so I don't get any meat protein?

Any suggestions on ways to build muscle in my core and upper body? I plan to start drinking shakes with soy protein, do more ab work-outs, and slowly increase my arm weights. Any other suggestions?

Thanks!
Julia

moustache_flavored_lube

I am a little confused ... you can only lift 10 lbs, but can do regular pushups / pull ups?

I would focus on large compound / functional movements /
pulllups (wide grip, tight grip, and chinups) (important for climbing nets / walls)
pushups (wide / close / regular)
dips (build triceps and shoulders to help get over walls)

Dead lifts / Squats (these will strengthen your core, back, lowerbody) which is at least as important as upper body strength for tough mudder


kettle bells are a great functional workout that will build core strength.

Try to find a wall or fence that is at least chest high and do lots of reps of jumping over it

Try to find some walls that

jc112486

I am a little confused ... you can only lift 10 lbs, but can do regular pushups / pull ups?

I would focus on large compound / functional movements /
pulllups (wide grip, tight grip, and chinups) (important for climbing nets / walls)
pushups (wide / close / regular)
dips (build triceps and shoulders to help get over walls)

Dead lifts / Squats (these will strengthen your core, back, lowerbody) which is at least as important as upper body strength for tough mudder


kettle bells are a great functional workout that will build core strength.

Try to find a wall or fence that is at least chest high and do lots of reps of jumping over it

Try to find some walls that

Nope, I can't do any push up or pull ups yet, and I'm trying to sigure out the best way to be able to do those. I think my gym has a pull-up assist that I can us...

cbarn025

CrossFit!

ninerbuff

Learn how to do push up and pull ups with reps. One of the best ways to increase your body strength since you have to push and pull yourself over obstacles on a mudder.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition

moustache_flavored_lube

pull up machines are a great way to work up to pullups, at a gym lat pulldown machines will also build strength

At home put a chair behind you, and put the top of one of your feet on the chair as you progress move the chair further and further back.

for pushups try starting on stairs with your feet on the floor, as you build strength move down a stair (making you more horizontal) until you can do regular pushups. Make sure you are going low your chest should just barely touch, focus on keeping your core tight / back straight

AlsDonkBoxSquat

Start a program like Strong Lifts 5x5 and make sure you're working on push ups and pull ups. You'll need to also make sure you're doing a running program at some point and not just going out and willy-nilly running (I use runner's world smart coach app, but just about any running app has some sort of goal based running program), too much training to early can cause injury. I pare my heavy lifting with endurance lifting (on different days) because sometimes you need to lift a lot of weight at once and sometimes you need to carry some weight for a period of time. Also work on farmers carries, they'll help. That's all I have for now!

jc112486

thanks for the advice all! I'll try harder to keep on the marathon training routine and focus more on doing actual push-ups and pull-ups instead of just lifting weights. I love the stair idea!

_Tristan_

Um, when you say that you can run 3-4 easily are we talking about miles? Cause you'll have to run 10-12 miles... Just checking.

Raya1980

Sign up to recieve the WOD from spartanrace.com, they're free.

mmk137

if you can't do a push up or a pull up you are going to be in some serious trouble.

I just blogged about my tough mudder experience you can see it over at http://lifeofanoniongirl.wordpress.com

I would recommend a half marathon training plan and crossfit for sure (I used insanity asylum, but I could already do 20 mens push ups and at least 1 pull up).