Training For Savage Race

In the world of "big brand" obstacle course racing in the USA, Savage Race has the most challenging obstacles, and it's not even close. So let's talk about training for Savage Race.

As I mentioned above, Savage Race has some very unique and very challenging obstacles. Just doing Dead Hangs isn't going to cut it for many of the obstacles. First let's talk about some upper body exercises you should do, then we'll go into the running and carries. **You don't need to be able to do all of these exercises, you just need to choose what you can do and start doing it consistently.**

Hanging Grip Switches:

Hanging Bar Shuffles:

Pullups:

Pullup Lateral Slides:

Chinups:

Inverted Rows:

Arm-only Rope Climbs:

Rope Climbs (J Hook):

RUNNING: For the running portion of the event, the good news is that you don't have to train for mountains. You will want to do the following:

• Run 7-15 miles per week (mileage depends on your goals, fitness level, etc.)

• Run on trails mainly if at all possible (roads are your 2nd best option, treadmills are your 3rd best option).

• Run trails that have hills or roads that have hills. You will go up short, steep hills at most Savage Races, so prepare for that.

• Run in trail shoes; the shoes you plan to wear on race day.

HEAVY CARRIES: There is typically 1-3 heavy carry obstacles at a Savage Race. Generally, it's a sandbags, logs, or something similar. These items are typically fairly light (30lbs or less) so you don't need to put a huge emphasis on the carries. Just do the following:

• 1 workout per week that includes Farmers Carries (40lbs per hand for males, 25lbs per hand for females)

• Some upper body strength training like Dumbbell Rows, Dumbbell Chest Presses, Bicep Curls, Triceps Presses, Barbell work, or anything that will strengthen your upper body overall.

Hopefully this article helps you train for your first/next Savage Race! For those who want specific workouts designed for them and their specific goals and fitness, view our OCR Training Programs. If you have any questions, send us a text at: 610-222-7155