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How to be the best Warrior!

Posted on October 7th, 2019 by Andries Lodder

By Nicole Harran

Are you seeking the new FAD of adventure races? These crazy new obstacle races consist of trail running, military style obstacles and putting your fitness and strength to the ultimate test.

As one can assume from all of the above, these obstacle races are not for the faint hearted. Training should not be taken lightly, so here are some tips to help you prepare for your next challenge!

Depending on your fitness status:

Rookie racer:

When starting off training for obstacle course races, you need to focus on strength as well as cardiovascular training. Majority of the obstacles involve propelling or carrying your own body weight.

Body weight exercises to include:
  • Body weight squats
  • Push ups
  • Tricep dips
  • Lunges
  • Pull ups (modified push ups)
Cardiovascular training:

Start by gaining a general base of fitness (ie. running for time – 30 min run). Include some sprints, as well as hills and speed work.

Weekend Racer:

If you do these types of races on a weekly occasion, you should have your general fitness down. To now push yourself to a new level is your next mission.

Exercises to include:
  • When doing your strength training, start adding in some weights. It is important to perform exercises that recruit large muscle groups.
  • Core exercises and strengthening the lower back are paramount.
  • Include some exercises which incorporate strength and cardio: burpees, box jumps etc.
Cardiovascular training

To increase the intensity of your cardiovascular workouts – include some HIIT (high intensity interval training).

This can include things like:

  • Sled pushes and pulls
  • Resisted sprints
  • Hill sprints

The Professional:

If you have completed a number of obstacle courses and are going out to set your PB, the most important thing to include into your workout is sports specific training.

Things to include:
  • Hand grip strength exercises.
  • Explosive exercises for all body regions – plyometrics.
  • Balance and agility – single leg exercises and quick changes of direction.
  • Hybrid workout : which pairs running and strength training intervals.

If you are seeking to do some obstacle races and are struggling with you training or would like professional advice and assistance contact us or pop in for a consultation so we can help you.


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