Obstacle Course Training | Week Four
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Week Four

TRAINING PLAN

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


Main Session:

Easy run 20 min

HR @ or below 85% LTHR (Lactic Threshold Heart Rate)

Focus on high cadence and flat terrain if possible.

BONUS:
Phase 1 Strength work (see video).

Mobility and Strength work is where a strong and injury free foundation comes from. Stay consistent with these workouts.

NOTE:

This week is a De-Load week so there is less volume and intensity, we need to let the body recovery so we can build again. We do have a TT this week but the legs should be fresh from De-Load

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 minimum 15 min

Main Set
8 x 400m efforts @ best average pace with 200m recovery jog between each effort. Your aim is to get best average pace. Look at times for week 1 400m efforts and try to beat those times by 2-3 sec per 400m effort. Week 1 you did 10 efforts and this week is 8 due to the De-Load, you should be faster and feel more relaxed at pace.

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

BONUS:
Mobility Phase 1

Main Session:
Run 30 min Easy

NO higher then 85% LTHR. Keep it easy and focus on posture and being relax

If you have not already go and watch (Metronome video) to get a good idea of what benefits having a high cadence has for your running

BONUS:
Phase 1 Strength work – (see video)

This is your last week of Phase 1 strength work then we hit phase 2 next week.

Main Session:

Recovery day.

Mobility 20min minimum.

You have been reminded of the benefits of your mobility so make sure you smash it consistently.

Main Session:
Easy run 45 min

HR @ or below 85% LTHR (Lactic Threshold Heart Rate)

Focus on high cadence and flat terrain if possible.

Within the run at any point you need to complete 6 x 20 second accelerations. Watch Accelerations video to become familiar with what is required. These are to help you sharpen up for tomorrows Time Trial

Re Test Day 

It’s that time in the program where we see how far we have come over the past 4 weeks.

Main Set:

7km TT

This needs to be done on the same course you did for your first 7km TT on day one of the program. To get the best relative data to look back on and change any pacing and LTHR data the same course will provide the best indication of your fitness gains.

If you can’t do the same course try your best to have a very similar route to get the best feedback as possible.

You should by now know your warm up protocol for these very high intensity sessions with a minimum 15 minute warm up and cool down.

Take the time post this session to extract the most amount of information from the Time Trial as possible so you can have a great idea of your improvement over the past 4 weeks and this will really help with your motivation for the following training cycle.

Main Session:

Run 40 min

Very Very low intensity. Active recovery that is how this session needs to be treated. Work at on 82% LTHR or below.

You worked very hard yesterday and now you need to let the body recover and get ready for the next training cycle.

Bonus:

Mobility 20 min also try and roll as much as possible on those tight spots

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