When to start training for "Warrior Dash"

I'm doing something similar November 5th this year.... I can let you know how it goes for me who is still over weight and out of shape (though better shape than I was in last year).

I think similar to warrior dash, all the obstacles look accomplish-able without much training....except for the 5 ft walls to scale...I don't know about you, but I'm not sure if I can lift myself over that without any help or a boost. The advice I was given (but didn't take because I have no patience) was wait until you can complete a 5K (run/jog a 5K).

With regard to Warrior Dash focus on running the three miles and then work on some upper body strength. I didn't have an issue with any of the obstacles but the rope wall climb was the most challenging for me. If I hadn't any upperbody strength I likely wouldn't have made it.

My workouts are running and crossfit. I didn't really train for Warrior Dash but I'm pretty fit already. If you aren't up to running then I'd work on that and like I said some upper body stuff. Look into Crossfit. Even for a couple of months prior to the event and you should be good to go with regard to being strong enough.

Warrior Dash was so much fun and I can't wait to do it again.

I've done it every year for the last 3 years, and all I have to say is that you are going to have a BLAST!!! Unfortunately, I have to miss next year for my best friends wedding, but I'm excited for you! Your going to have so much fun!

Unfortunately, I've never trained, per say.. But at Wyndam Mountain in NY (Northeast race), the first .75 mile is running up a ski mountain (really steep) and though its not even considered an obstacle, it always gives me the most trouble. Good luck!! Smile for the camera men and have fun!

my warrior dash is in 3weeks. I have been doing insanity and started to run, working slowly up to 4 miles by the 20th. I am using a combo of insanity and p90x, core, legs, plylo. I will let you know how i do and what i could do different after the race. the trail i am running is fairly rugged and hills. I plan to do my runs with a couple steep hill at the end there are several at the park where i run.

hoping to do one of these next year. starting c25k today!

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