Obstacle Course Training | FREE TRAINING PLAN SAMPLE
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FREE TRAINING PLAN SAMPLE

WELCOME

Welcome to your free sample of our Obstacle Course Training Plans.

This Free Sample will give you an idea of what our programs are about, and how we deliver them to our members.

All members have immediate access to video content that we’ve put together to enhance your training program, you’ll see a few of these in this Free Sample below. Then, every Sunday members receive your weekly training plan, complete with day-by-day prescribed workouts. This training is derived from what has worked for Jon, Ryan and Matt in their training and focuses on the keys to building a successful OCR athlete.

We hope you enjoy your sample.

Main Session:

Warm up: 
10 minutes easy jog building to a fast run with a higher Heart Rate in the last 2 minutes
3-5 minutes dynamic stretches
4 x 10 sec Stride outs (building from slow to fast run) rest 30 sec and repeat
Recover 2 minutes (or till you have had a drink and are ready to start)

Time Trial:
These time trials are used at the beginning of each training plan to get some base times to work from. Go all out, it’s a genuine time trial, your best effort over the distance. Ideally done on a flat course or track.

Beginner: 5km Time Trial
Advanced: 10km Time Trial

Cool down 10 min:

Once finished Time Trial, walk around for a few minutes lowering your HR till you feel you can start a very light jog/walk for 10 minutes.

Stretch 5 minutes post run

Video Content for Today:

Warm up video 
Time trial video 
How often should I run in training video (members only)

Main Session:

Today is an Easy Run. The important thing is not to go too hard. This is recovery.  Keep your HR below 75%, or 6 Rated Perceived Exertion (if not using a HR monitor) even if it means walking the hills.

Beginner: 20 minutes easy run
Advanced: 30 minutes easy run

If possible:
Run with metronome app on phone.
Play for 1-2 minutes every 5 minutes.
The metronome will help you keep your cadence high, and this will help with your form as well help to get that foot strike closer under the hip. For an easy run we’d like to see a cadence of at least 160 – 170 steps per minute.

BONUS Session:

Mobility: 20-30 mins.
Mobility is done 2-3 times per week in all our programs. The focus is on specific ares of the body where increased mobility will help improve performance. We have different phases of mobility to suit each phase of training.

Video Content for Today:

Metronome Video
Download App on phone (iOS / Android).
Mobility Video demonstration (members only)
Running fast after an ascent (members only)

Main Session:

Warm up 10 minutes:
Build pace / effort / HR over the 10 minute period to get the body ready to move at a solid effort pace.

Time at Tempo pace:
Beginner: 10 minutes
Advance: 20 minutes

Cool down 10 minutes
Post tempo run time (10 min Beginner / 20 min Advanced) walk 1-2 min to decrease the Heart Rate then start your cool down

Stretch 5 minutes post run
Use Mobility video for your stretching cues.

Bonus Session: 

Phase 1 Strength: 45 mins
Within all our training programs there is a strength element. OCR is a demanding sport and being strong not only helps you with heavy carries and wall climbs, but will also help you to be more efficient with your movements and, most importantly, stay injury free.

Video content for Today:

What is tempo video
How to complete Rings Obstacle video
Phase 1 Strength program demonstration video (members only)
Strength tips video (members only)

Main Session:

Mobility: AM and PM if possible

Mobility is done 2-3 times per week in all our programs. The focus is on specific ares of the body where increased mobility will help improve performance. We have different phases of mobility to suit each phase of training.

The more mobile you become the less likely you are to sustain injuries.

Video Content for Today:

Running downhill technique video
How we warm up on race day (members only)

Main Session:

Warm up 10 -15 min jog
Build the intensity over the duration of the warm up. We do this to prepare the body for the higher intensity to come in the main set.

Dynamic stretches 3-5 minutes
3 rounds 30 sec each
-Hamstring swings
-Leg crossovers
-Heel to toes
-6 and 12 drill

4 x 10 sec stride outs with 20 seconds recovery
2 minutes rest, get a drink. Then get ready for main set.

Main Set: Speed Session

Beginner:
8 x 400m efforts.
200m easy jog/walk recovery between each 400m effort.

Advanced:
10 x 400m efforts
200m easy jog between each 400m effort

Ideally your last lap should be close to the same time as your first one. Don’t worry if your times are a bit inconsistent at first: your feel for pacing will come with practise.
Record all times and at the end of the session add them together and divide by 8 or 10 if advanced to give you your average pace, record this.
We want to beat this in the coming weeks.

Cool down jog / walk
10-15 minutes minimum.

Stretch 5 minutes post run.

Bonus Session:

Phase 1 Strength: 45 mins
Within all our training programs there is a strength element. OCR is a demanding sport and being strong not only helps you with heavy carries and wall climbs, but will also help you to be more efficient with your movements and, most importantly, stay injury free.

Video Content for Today:

Warm Up video
Research your event video (members only)

Main Session:

Long Run
This is an easy run, and you must keep the intensity low in order to get maximum benefit from it.

Beginner: 1 hour @ 75% HR Max. If the course is hilly and you need to walk to keep HR at only 75% or less that is fine.
Advanced: 1 hour 30 min @75% even if hilly HR/effort needs to stay lower than 75%.

Bonus:

Grip Strength: 15-20min
Grip strength is such an important part of Obstacle Course Racing. You can be an amazing runner but if you can’t complete a grip dependant obstacle you will loose all the time you have gained within the running component of the course.

Within our training programs we have specific grip training sessions to minimise the chance of failed obstacles.

Video Content for Today:

What shoes for OCR video
One top tip video (members only)

Main Session:

Mobility: At least 20 minutes work on those tight spots.

Following yesterday’s long run it’s important to work on those tight spots so they loosen up for another week of training.

Mobility is done 2-3 times per week in all our programs. The focus is on
specific ares of the body where increased mobility will help improve performance. We have different phases of mobility to suit each phase of training.

Advanced: 
Add in a 20 minute easy run using your metronome

Video Content for Today:

Mobility demonstration video (members only)
Nutrition During an Event video (members only)

Warm Up

Time Trial

What Shoes for OCR

Running Downhill

Rings Obstacle

What is tempo

Using a Metronome