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The ultimate 2-month obstacle course training schedule




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Forget about 5 km, 1

0 km, half marathons or even triathlons. Obstacle racing is unique in that you do not know exactly what lies ahead of you until you get to the starting line. Most race directors are proud to surprise participants with challenges that will motivate participants both physically and mentally, from barbed wire crawls to icy water crossings. However, there are usually a few things in common: most of them are a combination of running over rough terrain and obstacles that depend heavily on their ability to function, from climbing walls and ropes to carrying heavy bags and climbing poles.

Joe DiStefano, CSCS, Sports Director of Spartan Race, has put together a two-month training plan that will help you get to the finish excitedly. "The difference between randomized training sessions and actual training for an event like a Spartan Race lies in a strategic mental and physical outcome that is being put to the test," he notes. "Following this program is the only true thing!"

Here's how it works:

Each training week has a running day, a power day, a stamina / interval day, and an endurance day. You decide on which days you train and on which days you do not train. However, follow this order of workouts during the week and get all four between Monday and Sunday. In many training sessions intensities are listed. Use your perceived stress rate on a scale of 1 to 10, where 10 is 100% or maximum effort, says DiStefano.

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Week 1: Pretesting

Running

Three miles as fast as you can.

Force

A. Maximum Hand Release of Pushups Make as many as possible for one minute.

Start your push-up with the chest on the floor, hands spread out on the sides like the wings of an airplane. Bring your hands near the chest back to the floor and push them up.

B. Dead Hang

Hold an overhead rod or rings shoulder width apart. Hang with hanging feet and outstretched arms as long as possible without losing shape. Hold your shoulders and chest high.

Intervals / Endurance

Maximum Burps: Make as many as you can in five minutes.

Endurance:

Walk as far as possible for 60 minutes.

 Cavan Images

Cavan Images / Getty

Weeks 2 & 3: Phase 1

Pass:

2 1/2 miles at 85% (RPE: 8-9) [19659025] Strength:

Do this as a superset break 60 seconds between sets.

Part 1:

> A. Negative Pullup (four sets of 5 repetitions each) Perform a pullup and then descend for eight seconds , Beginners: Jump to chin-over-the-handle position for eight seconds before lowering.

> B . 3-Minute Bucket Transport (Bear the weight in front of you – at least 30-50 kg)

Part 2:

> High Plank Content [19659003] Collect a total of five minutes.

Intervals / Endurance

Part 1:

7 Burpees "On the Minute" (Thu 7 burp, rest of the minute is break) for a total of 10 minutes.

Part 2:

800 M (1 × 2 miles) Run: Run with 75% intensity (RPE: 7 -8) make four sets and rest one minute between sets.

Endurance

Walk as far as possible for 90 minutes.

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Weeks 4 & 5: Phase 2

Run:

3.5 Miles at 85% (RPE: 8-9)

Strength:

Make this a superset pause a minute between sentences.

Part 1:

> A. Burpee-Pullup (four sets of 10 repetitions each)

Perform your burpees under a chin-up bar. > B. Increase of the Yew-Yield (3 minutes , 35-50 lbs.) Use a 16-inch step Target is a total of 50 paces / set.

Part 2:

Running Lunge : 300 feet as fast as possible.

Part 3:

Dead Hang : Accumulating a total of five minutes.

Intervals / Endurance [19659003] Part 1:

Burps: 30 sec. Further, 30 seconds. off (four minutes in total). Goal: Perform at least 10 repetitions per set.

Part 2:

Run 800m at 80%, rest for 45 seconds (four sets).

Part 3:

Burpees: 30 sec., 30 sec. off (four minutes in total). Goal: At least 10 reps per set.

Endurance:

Walk as far as possible for two hours.

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Week 6 & 7: Phase 3

Run: [19659003] Five miles at 85% (RPE: 8-9)

Strength:

Make this as a superset break 60 seconds between sets.

Part 1: [19659003] > A. Release Burpee Pullup by Hand (four sets of 15 reps each)

When you lie on the ground near the burpee, pull your chest all the way down and release get rid of your hands, stretch your hands to the side, return to the push-ups, and return to position, bring the chest to the chin-up bar when you come up.

> B. Bucket Carrying Device Three Minutes): Use a 16-inch step Target is 60 paces / set.

Part 2: Leash 300 m, as fast as possible.

Part 3: Dead Slope: Collect a total of five minutes.

Inte rvals / stamina

Part 1: Run 800 m with 80%. Rest for 30 seconds; Six Movements

Part 2: Burpee: 60 sec., 60 sec. Off (10 minutes in total).

Objective: At least 20 reps per set

Stamina:

Walk for as long as possible for three hours.

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Week 8: Taper / Prerace

Run:

Three miles as fast as possible, compare to Week 1

Strength:

A. Max Hand-Release Pushup

Mach as many as possible for one minute compared to week 1.

B. Dead Hang:

Keep as long as possible compared to week 1.

Intervals / Endurance:

Burp (make as many as possible in five minutes).

Endurance:

Walk as much as possible for an hour. [19659003] [RELATED2] [19659003]

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