RACE : TRAINING
4
Push Press
Why it’s great:
There is a strong sense of camaraderie
in OCR’s. If you can’t push a weight above your head
you have no chance helping a team mate over a wall!
Also great for pressing logs, sandbags etc.
How to do it
• Perform the push press with either a barbell or
pair of dumbbells. Start with the weights rested on
shoulders (dumbbells) or collar (barbell).
• Flex at the hips into a quarter squat position.
Simultaneously thrust up through the hips whilst
pressing the weight overhead.
• Now slowly lower the weight back to the starting
position.
Note.
Unless you are experienced in compound
lifts like this, be sure to start light and perfect the
technique before adding weight.
5
Deadlift
Why it’s great:
The deadlift is crucial for lifting
anything from the floor, whether it’s a tree trunk or
a downed teammate. This is right up there with the
most important exercises to get right, not just for
OCR’s but life in general.
How to do it
• Start with the bar on the floor. Stand with mid foot
under the bar at hip-width apart with toes at 15
degrees.
• Grab the bar with hands shoulder width apart, with
arms resting just outside the knees.
• Bend knees until your shins touch the bar whilst
maintaining a neutral spine (no rounding of the
lower back).
• Keeping your arms straight, lift your chest up
without lifting the weight.
• Take a deep breath, and pull the bar up by driving
up through the chest and snapping the hips forward.
• Lock hips and knees out to complete the rep, then
lower back to the floor with control.
Note.
this is a complex lift to perform correctly. Be
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sure to start light and ask for help if you need it.
There is no quicker way to injure your lower back
than a dodgy deadlift.
6
Farmers Walk
Why it’s great:
There comes a time when one has to
be able to carry heavy things and walk. Sand bags,
logs, people all come to mind when completing an
OCR. The farmers walk also sorts the wheat from the
chaff when it comes to grip strength!
How to do it
• Lift two kettlebells or dumbbells into an upright
position using the deadlift technique mentioned
above.
• Now simply walk as far as you can without dropping
the weights. If you can make it more that 50m you
need a heavier weight!
• Be sure to maintain good upright posture throughout.
There you have it – 6 exercises to help you
master any mud run!
It goes without saying that these should be completed
along side your distance running and interval/
conditioning training. Aim to complete a strength
training plan like the one below at least twice a week.
Ideally start between 10-16 weeks before your run.
However, you will also get some great gains in as little
as 4-6 weeks out from race day.
This plan was devised presuming you have access
to standard gym equipment. If you are lucky enough
to have access to rigs, lifting platforms, battle ropes,
prowlers etc. feel free to mix it up! If not, improvise
with something heavy, use play parks, branches for
pull ups, logs in the woods.
Workout to be
completed in this
order:
(If the reps feel too easy add
some more weight whilst
maintaining strict form).
1a) Deadlift: 4 x 5 reps
1b) Pull up: 4 x 5-10 reps
1c) Push press: 4 x 5 reps
2a) Spiderman press up
4x 20 reps
2b) Jump squat 4x 20 reps
2c) Farmers walk 4x 50 m
There are places to
train anywhere you go,
use your imagination!
4
Push Press
5
Deadlift
6
Farmers Walk
