They stand in the mud, looking up at a wall eight feet high. If you want to finish the race, you have to grab it and pull yourself up. But how?
According to Ian Adamson, an experienced adventure racer, there is good news and bad news. Unfortunately, according to Adamson, "humans need about 1
Adamson recommends practicing your technique on an actual wall for the jump component. "You're running against the wall, but you're back godally," he says. "This is a difficult thing because your head says, 'Do not do it' – and then you'll run up the wall."
For more leverage, focus on the traction of your shoes.  When you're up in the air to grab the wall, you have to pull yourself up. To repeat this move, pull-up is an obvious choice, but Adamson also suggests finding a cable machine: "Grasp the cables and pull them from head to thigh so that your arms are stretched out below you , "This will help you to train the transition between pull-up and push-down.
If your chin is over the wall, you also need to bring the rest of your body there, a possibility that is effective but not very elegant Another idea is to "run" your feet on the wall with your feet and then hit the upper body over it, or you can pull it up so far that you can push it against the wall, much like building a muscle, or In Adamson's words, "get out of a swimming pool."
To train this component, Adamson recommends dips.
"I understand why people are intimidated by the Wall," he says, "but physical fitness becomes Give them the confidence to do so. "
How to Dominate the Wall:
- Make a set of 10 box jumps. Work on the tallest box that you can safely and reliably erase.
- Make as many unbroken, suspended pull-ups as possible. If this is too hard, you should use a strap or assisted pull-up machine to perform assisted pull-ups.
- Perform 3 sets of 6 flaps each, making sure you pull the cable down quickly and then release slowly. "There are the profits," says Adamson, "the eccentric."