Obstacle Course Training | Week One
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Week One

TRAINING PLAN

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


Welcome to DAY ONE! This is where we get a base line fitness level from, we not only test later in the program but we also gather data from todays session so we have HR and or pace information that we can refer back to and also make sure we get the most out of this training plan.

We understand that not everyone has a HR monitor with GPS so working just off time can work for this program but if you do have a HR monitor and GPS inbuilt we have more data to work with.

Watch Finding your Lactic Threshold Heart Rate Video

Main Session:

Warm Up (refer to Warm Up video).

Time Trial: 7km / 4.3mi

Cool Down jog.

Record your time and HR data so that you are able to work of this data in the coming days and weeks.

Remember this Time Trial course for future reference.

Please download and print off this pace chart due to you will refer to it in future sessions.

Main Session:
Run 40 mins easy.

HR / effort not exceeding 80-85% LTHR. Really try to focus on staying relaxed and getting recovered from yesterday.

If not working off HR you are working @ around 5-6 RPE (Refer to RPE in Glossary)

BONUS:
Mobility Phase 1 (watch video). Aim for 15-20 minutes. The list of movements can be downloaded here as well.

Please make sure you watch video due to some of the exercises are very hard to name / explain in written form. The video will also help you with technique.

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

Watch ‘What is tempo’ video
Read Tempo description in glossary.
Watch Metronome Video
Download App on phone (iOS / Android).

Main Session:

Warm Up 10-15 min building HR

Run 15min @ Tempo pace. Your goal is to maintain around 95% of your LTHR (Lactic Threshold Heart Rate) or as discussed in video “a comfortable hurt” if not working with HR monitor.

Try to monitor your pace or distance achieved in the 15 min so you have some data to look back on in weeks to come.

Cool Down 15 min easy jog

BONUS:

Phase 1 Strength work – see video

See PDF for Phase 1 Strength work also.

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

Main Session: 

Mobility 20 min

Watch Mobility Phase 1 video

Remember that staying injury free is key to staying consistent with your training and consistency is key to getting good results.

Rest of the day OFF

Speed Work – at a track if possible
Watch Warm up video

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

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

Main Set
10 x 400m efforts
200m easy jog recovery between each 400m effort.
Record all times and at the end of the session add them together and divide by 10 to give you your average pace, record this data to refer back to for future sessions. Keep in mind the gaol is best average time don’t go out in a 70 second 400m for rep 1 and finish in a 95 second 8th repeat we want you to stay consistent with your times. It’s about learning your pace.

Cool down jog / walk (watch Cool Down video)
10-15 minutes minimum.

Stretch 5 minutes post run

Bonus:

Phase 1 Strength (Watch video)

Main Session:
Run 1 hour 15 min

Watch: Reasons for a long run‘ and ‘How to long run‘.

Easy intensity, LTHR to be under 85% as much as possible. If HR goes higher on hills then simply walk. Don’t forget the HR monitor. It’s very important that we build that endurance base and this is done by keeping that HR at the % advised.

Focus on posture / relaxing while running and a nice high cadence.

If not using HR monitor work off RPE right around 5

Day OFF 

If you have the time the more mobility work you can do the better. Try to get 15 – 20 minutes of mobility completed at some stage throughout the day.

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