Obstacle Course Training | Week Five
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Week Five

TRAINING PLAN

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


Main Session:

We move into Phase 2 of our strength work (see video) and print PDF.

Take the time now to get to know your strength movements, your rep and set scheme so later in the program you don’t even need to refer back to the program or videos.

Main Session:
Track / Speed Work

Warm up 10 -15 min jog.
You should know your warm up protocol by now. Refer back to the warm up video if needed to make sure your on track.

Main Set
5 x 800m efforts with 400m jog between each effort. Your pace goal is look back at week 1’s 10 x 400m efforts and simply double your average 400m pace from there and that will give you your 800m goal pace.

Your goal is not to match the pace from week 1 400s, it’s to beat it, so make sure on the first 2 repeats of your 800s just try to match it then really open it up on repeats 3,4 and 5.

This is what the pace chart is for, if you have not printed it off print it off now.

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

BONUS:
Mobility Phase 2

Remember this is a new phase of mobility for this cycle of the program so print off the PDF and watch the Phase 2 mobility video.

Take your time to get to know the movements required for this phase.

Main Session:

Phase #2 Strength Work (video / PDF)

It will take a few sessions to get used to the new strength program but just take your time and go through it step by step.

Post strength work go straight into a 30 minute easy run @ no higher then 85% LTHR. This is just to get some extra mileage into the body and help with your running economy on tired legs. Focus on that high cadence and take your metronome to hold yourself accountable.

Before completing todays session you need to go back and look at your new data from last weeks 7km Time Trial. You will most likely have to change your Tempo pace and you will possibly be working off slightly different LTHR numbers.

If you have forgotten how to work your LTHR numbers out watch the video again on LTHR (Lactic Threshold Heart Rate) to get these numbers spot on and you will get more out of the last phase of the program.

Main Session:

Warm Up 10-15 min building HR

Run 30min @ Tempo pace. This is your longest Tempo run to date remember you need to stay just comfortable in this session if not using a HR monitor or 95% LTHR.

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.

Main Session:

Mobility phase 2 minimum 20 minutes

If you have not printed off the PDF try and do so and stick it to the fridge

The more mobility you can do the better. Having loose / flexible muscles will help with injury prevention and also it’s free speed when running. Your body doesn’t have to work as hard to turn the legs over.

Main Session:

Run long 1 hour 40 min Hilly

85% or below LTHR

Your goal is to try and make this a hilly run. Even though the run is hilly you still need to focus on the HR staying within the % required.

Start to push the downs a little more but still keep the HR in check, just try to turn the legs over a little quicker and become more confident on technical terrain.

Recovery day

Try your best to fit some mobility work in just to stay loose after yesterdays long run. There will most likely be a few tight spots that you should try and work out of the body.

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