Obstacle Mud Runner - issue 13

What Makes You Worlds Ready? RACE : OCRWC 25 ForEliteAtheletes to FunRunners 01732 452404 are you ready? #KeepTheBand Obstacle course racing is one of the few endurance sports that requires athletes to be strong, however when I speak to obstacle racers from journeyman right through to elite, one of the biggest post-event realisations that crops up all the time is that they neglected strength training. I’d also add that one of the biggest challenges I face as a coach is getting my clients & athletes to be consistent with their strength training! Climbing over obstacles, running through water, wading through mud & doing races seems to be the preferred way to train for OCR. And quite right too! After all, who wants to be doing boring strength training in a gym with all those posers and “Muscle Mary’s” when you can be outside in the elements having fun on obstacles. You’ll find that strength is the ONE THING that most obstacle racers need more of when it comes to obstacle course racing. It will: n increase CONFIDENCE & self-belief on obstacles n enhance obstacle efficiency n improve performance When I speak strength training though, I’m not talking about hanging off a bar for months on end or doing a few miserable press ups during your run, I’m talking about a proper structured strength plan that’s DESIGNED TO GET YOU STRONGER. Here’s a very simple equation: More strength = Better on Obstacles Now, before the obstacle technique purists, (mainly men), start shooting me down saying “strength training’s not that important, it’s all about obstacle technique.” I hear this. Of course obstacle technique IS important and could be the difference between keeping the band and losing it, but just consider that when you have more strength then you will be increasing your chances at being better on obstacles. Men Vs Women Let me put it another way for you. From a band % perspective at the Worlds, from journeyman right through to the elites, we already know that there’ll be a higher percentage of men that will keep the band over women, not because they are better on obstacles but because they have more general strength over women due to the fact that they are just men! Genetically, men have a slight advantage. Women have to work harder to get their strength up due to the fact that they have less muscle tissue & less testosterone. One of the biggest tips I can give you around the sport of obstacle course racing is to get stronger & prioritise your strength training. Good quality sessions working on technique, not smashing your body up in a strength/cardio type workout. If your goal is to get stronger, KEEP YOUR STRENGTH separate from your conditioning. And, as you get stronger and if you’re consistent with it, then that strength will transfer over really well onto obstacles and your obstacle technique. Am I Doing The Right Strength Training For OCR? / Where Do I Start? Obstacle course racing requires strength, speed & explosiveness for getting over those slippery walls, hanging off multi rigs, and climbing up ropes etc so we need to make sure our training reflects the demands of the sport. But it’s no use starting a plan if your body isn’t ready for it. Here’s the thing, it’s unwise to build explosive strength until you’re powerful, it’s not a good idea to build power until you’ve built strength and it’s not a good idea to build strength until you’ve built mobility and stability. And you can’t build any of that until you can MOVE WELL, and if various movements present any continued... Who wants to be doing boring strength training in a gym with all those posers and “Muscle Mary’s” when you can be outside in the elements having fun on obstacles