Obstacle Course Training | Week Eight
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Week Eight

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TRAINING PLAN

Welcome to Week eight of your Intermediate / Stepping Up training plan.


Main Session:

Easy run 30 min HR @ or below 85% LTHR.

Today is slightly different then last Monday due to you have 6 x accelerations within run. After 10 minutes of your run we want to add in six 20 second accelerations. 20 sec build speed then 1 min 40 sec back to our 85% LTHR x 6 rounds. Once you complete the accelerations relax and complete the rest of the 30 min easy run.

Try to implement posture cues from the video content.

BONUS:

Phase #2 Strength Work. Today we only want 50% of the strength session volume completed. Still go through all the exercises but only to 50%.

Today session is the same as Week 4 Tuesday. We want to look back at our times from this session and go 2-4 seconds faster per 400m repeat.

Main Session:

Track / Speed Work

Utilise regular track and speed work warm up to make sure you are 100% ready to hit this session.

Warm up

Main Set: 8 x 400m efforts @ 2-4 sec faster then week 4, 400m efforts with 200m recovery jog between each effort. You will be working dam hard to get the times required but it is achievable.

Cool down
Walk/jog 10 minutes minimum, last 1 minute walk it out
Stretch 5 minutes post run

BONUS:
Rest.

If you have any tight spots from the speed work then make sure you treat them and get them loosened up.

Main Session:

Phase #2 Strength Work. Same as Monday, we only want to complete 50% of the total volume of strength work.

Post strength work go straight into a 20 minute easy run @ no higher then 85% LTHR. We want to flush some fresh blood through the legs and start to really feel good about the weekend.

Remember before stating your session today you want to make sure you know the pace and HR you ned to be running your tempo session at. Tempo is 95% of LTHR  and when it comes to LTP we want to know what that is and try to be as close as possible to it but still working at the 95% of LTHR and no higher. We get to go all out on the weekend so today just stay in control.

Main Session:

Warm Up 10-15 min building HR

Run 20min @ Tempo pace. 95% LTHR or right around 7-8 RPE if not using a HR monitor.

Don’t get caught up in treating this like a time trial you need to stick to the intensity % advised. Look back on previous tempo run data to see how you’re improving.

Cool Down 15 min easy jog

BONUS:

Phase 2 mobility 20 minutes minimum.

Main Session:

Run 30 min @ or below 85% LTHR

Warm up 10 min then we want to hit 6 x 30 second accelerations with 1 min 30 sec recovery jog back at your 85% LTHR. This is to sharpen the legs up for the weekend. Don’t go too hard on the accelerations. Your most likely going to be feeling great but just keep in under control today. You have the weekend to smash a huge session.

Post accelerations easy jog to finish the 30 minutes

Rest for the rest of the day

Main Session:

Phase #2 mobility 20 minutes no more.

Don’t go too deep into any of the movements just go light and go through some range.

Biggest thing today is to think about the training you have gone through over the past 8 weeks and how you have improved. Think about all the golden crumbs you have learnt and how you can implement them tomorrow.

Don’t reinvent the wheel today with anything out of the ordinary just go through the motions and get ready for a huge day tomorrow.

RACE DAY

or

Time Trial: 7km / 4.37 mi

If it’s race day then firstly good luck. This is what you have been training for. Over the past 8 weeks there has been a solid amount of work in there to get you moving a hell of a lot faster on your feet and building a strong base to move forward with into other programs we have.

Warm up for your race the same way you have been for your track and speed work so when you get on the line you are ready to go all out.

Go and smash

If it’s a final 7km / 4.37 mi Time Trial your finishing with make sure you do the same course you did in week one of the program – this is key. This way you know 100% how much you have improved.

Warming up properly is key to making sure your body is ready to crush the final test. Use your regular track and speed work warm up.

Good luck and please make sure you let us know how you have gone. We love to see the improvements that people make through using our programs.

Grip Strength Training:

2 DAYS PER WEEK EXTRAS

If Grip Strength is a weakness of yours or you just want to become a ninja on the obstacles complete each workout below once per week, preferably on non-strength training days.

Guidelines, Movement and workout descriptions

WATCH THIS VIDEO FIRST

LEVELS:

Pick the level for each workout that best suits your ability. You should progress to higher levels as you improve.

Level 1: Starting out on your grip strength journey and would normally fail a grip strength obstacle in a race.

Level 2: Can dead hang for a good 1 – 2 minutes, and don’t normally fail any grip obstacles

Level 3: Your known for a bone breaking handshake and you want to test yourself with an advanced grip strength program.

PREFACE: You will need a few basics to perform this training. If you don’t want to spend a lot of money, you can do a lot with a little creativity. All together, about $40-$50 will get you a pretty solid setup.

SAFETY:
There can be a lot of overuse injuries created with this type of training. If you feel pain in your elbows or finger joints, take 3 days off of these motions and cut down the subsequent 3 workouts by 50%. Tearing a bicep is a real possibility, so don’t push it too hard!

REQUIRED GEAR:
• Pull up bar: this should be at least high enough to hang from, without hitting the ground.

• 30 to 50 lbs. (14-23kg) dumb bells. You can also use jerry cans, filled up with sand, or water. This is a much cheaper option ($8-10 each)

• 1” to 2” Manilla ropes approximately 1m long. Knots tied in the ends

• Old towel

• 24” long 2”x4” wood block, mounted to the wall horizontally (crimp/pinch hold) ($2)

• 5 gallon bucket, filled with sand ($5)

OPTIONAL GEAR:
• Hanging cylinders (wood or metal) 1”-2.5” diameter x 12” long

• Wall mounted rock climbing holds (various shaped)

• Rock climbing “hang board”

• Any thing else you can hang from, or carry which will tire out your grip

TRAINING:
We will be doing each of the below workouts once a week, and they will take anywhere from 20-40 minutes. Since the musculature is so different from running or mobility, you can do them on any day, as long as there is at least 2 days of rest between them, and as long as it’s not on the same day as a “Strength” day.

THE EXCERCISES:
1. Dead Hang: Just hang from a bar, for a predetermined amount of time.

2. Toes to Bar: while hanging from a bar, or other hold, bring your toes up to the bar.

3. Jerry Carry: Pick up the Jerry cans (30# to 50#) and walk with them.

4. Hand Switches: While hanging from the bar, take one hand off, and bring it below your waist, then bring it back to the bar, and switch hands. This simulates monkey bars well.

5. Pull-ups: I hope you know what these are! You will be doing them on different holds.

6. Pinch Pullups: Utilising either your pieces of timber screwed to the wall or your rock holds, but these pull ups are more relying on the first two knuckles of your fingers,

7. Towel Pullups: Wrap an old towel over your pull up bar with each hand grab one side of the towel and complete a pull up.

8. Frenchies: start from a dead hang, pull-up into a lock-off (elbows at 90 degrees) hold there for 5 seconds, pull-up all the way (chin above bar) hold for 5 seconds, back to the lock-off (hold for 5 seconds), then down to a dead hang. That’s one rep!

9. ‘Touch the sky’: pull up as hard as you can, at the top of the pull, take one hand off, and reach up on the wall as high as possible and tap the wall. Putting a piece of tape up there is a good way to stay consistent, and mark progress.

10. Match & Spread: on a wide bar, or on the 2”x4” rail, start with your hands wide. Bring your left hand all the way over to your right hand so they are touching. Now return to your starting position. Repeat with your left hand. That’s one rep.

11. Mountain Climbers: Move into a push up position, hands shoulder width apart, core engaged, bum must not spike into air. Pull one foot off the ground, drive the knee into the chest as far as flexibility will allow, then take back to starting position, and repeat on other side. Each side should take around two seconds, do not rush.

Core work: We will be mixing in core exercises into these grip specific workout, to give your forearms a bit of a break. Ryan likes doing side-planks, dragon flags and toe taps, but you can do whatever you like!

Warm Up:
– 10 minutes of cardio (easy jogging, or cycling)
– Then 5 sets of 10 burpees, 20 second dead hang, and 30 air squats

Instructions:

*Repeat entire set below three times through.

**If you can’t do pull ups, use bands for assistance or do jumping pull ups. If this workout is too easy, put on a 2-10kg vest or backpack.

***This workout is meant to be done by going directly from one exercise to the next, with no significant rests.

Exercise

Level 1

Level 2

Level 3


1) Overhand Pull Ups

1 rep

3 reps

5 reps


2) Mountain Climbers

10 reps

10 reps

10 reps


3) Dead Hang

15 sec

30 sec

45 sec


4) Side Planks

20 sec (each side)

40 sec (each side)

60 secs (each side)


5) Towel Pull Ups

2 reps

4 reps

6 reps


6) Pinch Pull Up into Burpee (=1 rep)

3 reps

6 reps

9 reps


7) Air Squats

10 reps

10 reps

10 reps


8) Jerry Carry (option: plate pinch carry)

100m

200m

300m


9) Core Exercise Of Your Choice

10 reps

10 reps

10 reps


10) Dead Hang

15 sec

30 sec

45 sec


Warm Up:
– 10 minutes of cardio (easy jogging, or cycling)
– Then 5 sets of 10 burpees, 20 second dead hang, and 30 air squats

*Repeat entire set three times through.

**If you can’t do pull ups, use bands for assistance or do jumping pull ups.

***Time yourself for this one. As you get stronger, your rests between exercises will decrease. If you can do the whole exercise unbroken (no rest), add another set, or move up a level.

Exercise

Level 1

Level 2

Level 3


1) Frenchies

1 rep

2 reps

3 reps


2) Dead Hang

15 secs

30 secs

45 secs


3) Overhand Pull Ups

1 rep

2 reps

3 reps


4) Match and Spread

4 per hand (8 total)

8 per hand (16 total)

12 per hand (24 total)


5) Towel Pull Ups

1 rep

2 reps

3 reps


6) Toes To Bar

3 reps

5 reps

7 reps


7) Pinch Pull Ups

1 rep

2 reps

3 reps


8) Jerry Carry (option: plate pinch carry)

100m

200m

300m


9) Hand Switches

4 each hand (8 total)

8 each hand (16 total)

12 each hand (24 total)


10) Pull Up and ‘Touch the Sky’

1 rep

2 reps

3 reps


11) Bucket / Jerry Carry

50m

100m

150m


12) Dead Hang

15 sec

30 sec

45 sec