Obstacle “race” training

Circuit training, my trainer, (gmrgirl on here) suggests that. Look at the obstacles involved and find exercises that approximate them. I've signed up for Warrior Dash, I think I may also sign up for Dirty Dash just because it looks like so much fun.

I'll ping her with a link to this thread, she may be able to give you some more advice.

(also, she's local, and awesome, that's my plug for her services )

There are a few things you can do to train:

- You can look at the obstacles, turn them on their side, and figure out exercises that are appropriate
--- ie: Cargo Net Climb - Change from vertical to horizontal and you can do Bear Crawls to approximate the obstacle. This is training for specificity. It will help develop the muscles you will use during the race.

- You can see if the races themselves have official training programs
--- I know Warrior Dash does (and three levels at that!)

- Don't neglect your cardio and make your cardio running
--- Again, this is training for specificity. You will be running the race so running should be your cardio. If you've not run before, Start with the C25K. It's a great beginner program that has tons of success.

- Add Fun!!
--- After every 3-4 weeks change up your workout routine to keep from getting bored.

- Above all else - remember your team
--- These races are as much a mental challenge as they are a physical one. Your team will support you and you will support your team. Lean on them, help them and ask for help and encouragement.

I've created tons of these workouts for those of us who ran them last year. We had a blast and created a team that supported each other through the run. The Gladiator Rock and Run was the hardest one by FAR but every one of them was a remarkable victory that we celebrated.

I mix train and did just fine at the spartan sprint this past weekend. Sometimes I run, sometimes I lift heavy, sometimes I endurance lift (bodypump), sometimes I tabata, sometimes I step. Last year when I was trainning for the marine corps mud run I got the obstacle listing and found a track and ran a lap or 2 then did the obstacle. the spartan required a bit more upper body than the mcmr so I was glad I'd been working on my chin ups and pull ups.

I haven't looked on the websites for those races yet to see if they have any training info, but here are some exercises from tough mudder:

http://toughmudder.com/training-prep/

Trail running will help you get used to the cardio aspect, but concentrate on compound exercises as well as losing weight. The less you weight, the less weight you have to navigate the obstacles lol.

Thank you for posting about this as I've been wondering the same thing. I just signed up for the Zombie 5k and I was curious on how to start training for it. This has been helpful. Happy training!