We're experts in this field. Not only have we been writing training programs for OCR for a combined 14 years now, but we've been coaching athletes through the ins-and-outs of these events. We ourselves have competed at World Championship events in the Elite/Pro categories, and have Elite/Pro finishes at most big race brands. We know what we're talking about.
Many times people become overwhelmed by the sheer amount of information available for training. Most of that comes from social media: YouTube, Instagram, Facebook, Tiktok, etc. While the information isn't necessarily bad, and much of it is extremely useful, it's SO MUCH INFORMATION. It's best to keep it simple when training for obstacle course races.
Should I run mostly in Zone 2? When do I do speed work? How much speed work should I do? How many miles should I run per week? How do I complete Twister or the Savage Rig? How do I improve grip strength? How do I climb a rope? How do I improve my running cadence? Should I do more circuits or more long, slow duration cardio?
There are a hundred more questions that could be asked to dive into every tiny detail, and really, there is almost no end to the questions. At some point answers need to be given. With that in mind, we're going to answer the most important questions from the point of view of someone new to obstacle course racing.
1: How much running should I do?
This will depend on the length of race you intend to complete. However, the answer is this: You should run as much as your body can handle based on your race of choice and your current fitness level. If you are training for a 5K Spartan Sprint and you don't currently run at all, you should start with slow runs around 20 minutes in length for 2-3 days each week. Over the course of several weeks you can gradually add more time. 3 weeks in you might be at 25-27 minutes per run. 5 weeks in you might be at 30-32 minutes per run. You should run at easy/steady paces. As a beginner, you do not need to implement speed work. You need to strengthen your lower body and build endurance while developing your aerobic fitness. That's the focus. Ignore everything else as a beginner. This will set you up for success now, and long term.
2: How do I complete all these upper body obstacles?
If you do not currently have the upper body strength to complete most/all of the obstacles at a race, you will need to put a LOT of emphasis on building your upper body strength. This is best achieved through the following exercises:
Pullups (assisted, negatives, regular, Scapula)
Chinups (assisted, negatives, regular, Scapula)
Rows (Dumbbell, Barbell, Inverted, Cable, Machine)
Lat Pull Downs (Cable Wide or Narrow Grip, Machine Wide or Narrow Grip)
TRX (Assisted Pullups, Rows, Inverted Rows, Single Arm Rows)
Hangs (Dead Hang, Isometric Scapula Contraction, Bent Arm, Chin Over Bar)
Rope Climbs (S Hook, J Hook, Feet on ground, Feet elevated, arms only)
Which equipment you use will depend on what you have available to you. ALL of these exercises will go a very long way to helping you complete obstacles.
3: Obstacle Specific Work
You may not have regular access to obstacle rigs and all the crazy grips. That's okay. You can still train more specifically for obstacle. Here are a few exercises you can do that will build your movement on obstacles and develop you grip strength for moving through obstacles.
Monkey Bars going forward (most parks have monkey bars you can practice on)
Monkey Bars going backwards
Rope Climbs (amazing grip strength work; especially for vertical grips)
Hanging Grip Switches (great for hand exchange practice)
Hanging Hand Releases (great for practice on bar and ring transitions)
Hanging Bicycles (great way to practice moving your legs while hanging from a bar - it helps control movement so you can move quickly through obstacles)
Any/all heavy carry work (Farmers Carries, Atlas Carry, Sandbag Shoulder Carry, etc.)
If you stick to the basics, but work through them in a smart, consistent manor, you will make a TON of progress and you'll be amazed at your improvement over the course of weeks and months.
We'd also love to help you prepare. We develop structured, customized, specific training programs to match your goals and your fitness level so that you progress and achieve all your dreams in OCR!
Train hard, train smart, and let us know if you have any questions:
Text: 610-222-7155
Email: info@triofitlife.com
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