obstaclemudrunner.co.uk
26
RACE : TRAINING
Aim to complete a training plan at least twice a week
There’s no arguing that elite obstacle racers are
some of the fittest athletes on the planet. But just like
anything worth doing, they have put in thousands of
hours of graft to make sure they turn up on race day
ready to rock.
Beginner OCR’s have certainly been on a run or two
before dipping their toes in the mud, but one area
often neglected (even by higher level runners) is
strength training. Not only is strength training well
documented to help distance runners strengthen and
stabilise the hips, lower back, knees and ankles, it
is also pretty damn important for pretty much every
obstacle along the way. After all, no one that scales
walls like a ninja, or sprints up a travelator like a
nineties gladiator contestant has ever been weak or
poorly conditioned!
With that in mind here are 6 exercises every obstacle
racer should add into their training plan:
1
Pull up
Why it’s great:
All OC races require bundles of upper
body strength. If you can’t lift your body weight (or at
least hold onto it) you are going to be in for a tough
time on the monkey bars, rope climbs and sandbag
carries. Master the pull up and these will feel like a
walk in the park.
How to do them
• Start by hanging onto a bar with straight arms,
palms facing away from you, legs straight and feet
off the floor.
• Brace your stomach muscles then pull your body
weight up until your chin reaches the bar.
• Slowly lower down, then repeat.
Note.
If this is too hard, try starting with negatives
(jumping up to the bar then slowly lowering down) or
using a band for assistance.
2
Jump Squats
Why it’s great:
Getting over an 8ft wall is going to
require some serious leg work. Jump squats are
great for developing triple extension (ankle, knee, hip
joints) power. They are also important for developing
the right landing mechanics for every obstacle you
jump (or fall) off.
How to do them
• Stand with feet shoulder width apart with toes
pointing to 11 and 1 o’clock.
• Sit your body down into a full squat while
maintaining a proud chest.
• When you rear passes slightly lower than parallel
with the floor explosively drive your body weight up
and jump as high as you can.
• Aim for a controlled landing with smooth transition
into the next rep.
3
Spiderman Push Up
Why it’s great:
No one wants barbed wire in the
back, to get stuck crawling through a muddy pipe or
receive a face full of electrified water for that matter.
Spiderman push ups will help avoid all three. Being
able to control your body weight when crawling and
traversing is crucial.
How to do it
• This one’s pretty simple but very difficult. Simply
perform a standard press up but raise one knee to the
elbow as you lower into the bottom of the press up.
• Push back up to the starting position, then switch
legs. Be sure to brace the stomach muscles
throughout.
Note.
For beginners be sure to master the standard
press up first as the Spiderman is far more
challenging on hip and core stability.
Strength exercises
you should be doing!
Chris Wharton
Co owner
Better Body Group
ForEliteAtheletes toFunRunners
6
1
Pull up
2
Jump Squats
3
Spiderman Push Up
