Obstacle Mud Runner - issue 13

obstaclemudrunner.co.uk 28 ForEliteAtheletes toFunRunners RACE : OCRWC are you ready? ... continued 5 GRIP UNDER MOVEMENT TEST A technical tough one to finish on but give it a go anyway! Objective: The objective of the Grip-Under-Movement Test is to monitor the development of an obstacle racers grip & arm strength under movement. Rationale: Obstacle racers need good grip strength under movement to be able to reach for rig attachments, do monkey bars, climb up rope climbs etc. Especially when arms are fatigued. 4 Cycle legs to help with flow 4 Try to keep elbows locked at 90 degrees for as long as you can 4 Fast hands 4 Keep FORM good & try to go for as long you can 1 min + = EXCELLENT 50-60 secs = GOOD 30-40 secs = ABOVE AVERAGE 20-30 secs = AVERAGE 10-20 secs = BELOW AVERAGE 0-10 secs = POOR MODIFIED FLEXED ARM HANG TEST Athletes with less relative strength can try the flexed arm hang test. 4 Assume a flexed arm hang position with the palms of the hand facing you 4 Raise chin above bar to the “start position” 4 Hold elbows in fixed position for as long as possible MEN 13+ secs = Excellent 9-13 = Above Average 6-8 = Average 3-5 = Below Average 0-3 secs = Poor WOMEN 6+ secs = Excellent 5-6 = Above Average 3-4 = Average 1-2 = Below Average 0 secs = Poor BENCHMARKS & TARGETS OCR Virgin believe that whatever your age or fitness level, you must be at least in the AVERAGE category for this test to be strong on those obstacles AND must be in the EXCELLENT category if you’re looking to compete. Final thoughts Once you’ve done these very simple “sobering!” strength tests above you’ll know exactly where your strengths and weaknesses lie. It’s interesting because some people have amazing core strength but lack upper body strength. Some people have great grip strength but that grip strength under movement is poor and some people simply just need to get stronger all round. Wherever you’re at, the good news is that you can improve on your strength and these tests can be replicated & repeated very easily. Put a plan in place this winter, make sure you’re regularly measuring & assessing progress, commit to regular strength training for the next year and let’s start smashing obstacles EVERY TIME! Train hard & BE strong! Sam Winkworth Sam Winkworth – level 4 strength & conditioning coach. Helping obstacle racers since 2010. Creator of the Players Club - a group for global obstacle racers of ALL LEVELS who want to train smarter, have fun and improve on their OCR performances. For more information on how to get into the Players Club, visit Sam’s Facebook page over at OCR VIRGIN , or visit www.ocrvirgin.com/players The first 100 members into the Players Club will get 50% off their subscription forever.