Obstacle Mud Runner - issue 13

obstaclemudrunner.co.uk ForEliteAtheletes toFunRunners 26 RACE : OCRWC are you ready? ... continued pain then STOP, you need a physio before you do anything else. Right is my Hierarchy of Strength Needs for the obstacle racer in order of importance. It explains how to sensibly build strength a bit better & where the focus should be with your training right now. AGE CATEGORY 20-29 54+ = Excellent 45-54 = Good 35-44 = Average 20-34 = Fair <20 = Poor AGE CATEGORY 30-39 44+ = Excellent 35-44 = Good 25-34 = Average 15-24 = Fair <15 = Poor AGE CATEGORY 40-49 39+ = Excellent 30-39 = Good 20-29 = Average 12-19 = Fair <12 = Poor AGE CATEGORY 50- 59 34+ = Excellent 25-34 = Good 15-24 = Average 8-14 = Fair <8 = Poor AGE CATEGORY 60+ 29+ = Excellent 20-29 = Good 10-19 = Average 5-9 = Fair <5 = Poor AGE CATEGORY 20-29 36+ = Excellent 30-36 = Good 23-29 = Above Average 12-22 = Average 7-11 = Below Average <7 = Poor AGE CATEGORY 30-39 37+ = Excellent 30-37 = Good 22-29 = Above Average 10-21 = Average 5-9 = Below Average <5 = Poor AGE CATEGORY 40-49 31+ = Excellent 25-31 = Good 18-24 = Above Average 8-17 = Average 4-7 = Below Average <4 = Poor AGE CATEGORY 50- 59 25+ = Excellent 21-25 = Good 15-20 = Above Average 7-14 = Average 3-6 = Below Average <3 = Poor AGE CATEGORY 60+ 23+ = Excellent 19-23 = Good 13-18 = Above Average 5-12 = Average 2-4 = Below Average <2 = Poor AGE CATEGORY 20-29 48+ = Excellent 34-38 = Good 17-33 = Average 6-16 = Fair <6 = Poor AGE CATEGORY 30-39 39+ = Excellent 25-39 = Good 12-24 = Average 4-11 = Fair <4 = Poor AGE CATEGORY 40-49 34+ = Excellent 20-34 = Good 8-19 = Average 3-7 = Fair <3 = Poor AGE CATEGORY 50- 59 29+ = Excellent 15-29 = Good 6-14 = Average 2-5 = Fair <2 = Poor AGE CATEGORY 60+ 19+ = Excellent 5-19 = Good 3-4 = Average 1-2 = Fair <1 = Poor UPPER BODY STRENGTH TARGETS & BENCHMARKS – Are You Fit For OCR? Following are 5 simple upper body strength challenges that you can can do right now to see if you are OCR ready. You don’t need to be a member of a gym to do them either. Give them a go and see how you fare. m IF ANY OF THESE TESTS PRESENT ANY PAIN THEN STOP, YOU NEED A PHYSIO m 1 PRESS UP TEST How many can you do? Obstacle racers need good upper body strength for obstacles. The objective of the Press Up Test is to assess strength endurance of the upper body muscles. 4 Lie on the ground, place hands by shoulders 4 Straighten arms & lower body until elbows are at a 90° angle or until shoulders are in line with elbows 4 Keep form GOOD. Go up & down with no rest OR PAUSING until you can’t go on 4 Look up your age category & see how you rate Athletes with less relative strength can use the modified press up position but PLEASE NOTE when you are performing FULL press ups you are lifting 75% of your body weight and in the modified press up position you are lifting approximately 60% of your body weight. FULL BODY PRESS UP FOR MEN The following results, McArdle et al. (2000) provides normative data for the Full Body Press Up for Men FULL BODY PRESS FOR WOMEN The following results adapted from Golding et al. (1986)[2], provides normative data for the Full Body Press Up for Women MODIFIED PUSH UPS FOR WOMEN The following, McArdle et al. (2000) provides normative data for the Modified Push Ups for Women BENCHMARKS & TARGETS Here at OCR Virgin, whatever your age category or fitness level, we believe you must be in the GOOD category for this test to be strong on those obstacles AND must be in the EXCELLENT category if you’re looking to compete. FULL REPS IN ANY AGE GROUP = OCR BAD ASSERY!