Obstacle Course Training | Week Six
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Week Six

TRAINING PLAN

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


Main Session:

Easy run 30 min

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

Focus on high cadence and flat terrain if possible.

BONUS:

Phase #2 Strength Work (video / PDF)

We are well past 1/2 way through the program. Stay consistent now and before you know it the 8 weeks will be completed and faster times will be on the board on the board.

Watch the video for today’s session 12 x 400m.

Please warm up the same as you do for your track sessions. This is an all out effort so treat it just like a race, you need to be 100% ready to go all out.

Main Session:

Warm Up.

12x400m efforts with 5 burpees in between each 400m effort plus 1x200m to finish. This session adds up to 5km total. This is a non-stop session. Time this set for future reference.

Cool Down.

BONUS:

Phase 2 Mobility. After the 400s and burpee session you are going to need to work on a few tight spots. Spend the time to work on anything that really needs your attention. Tight spots can turn into niggles if you don’t treat them early.

Main Session:

Phase #2 Strength Work (video / PDF)

Remember to print this off if you have not already to make sure you get through the session ticking all the boxes.

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. Compare how you feel this week compared to last weeks run post your strength work.. Mental notes are a great way to stay motivated.

Main Session:

Keep in mind today that your Tempo run is going to feel different due to it needs to be hilly or a rolling course. Your HR and pace will be all over the place due to the changes in elevation. Try to focus on keeping HR right around 95% (LTHR) and don’t worry about your pace too much. We want you to start to become familiar with how your body feels when faced with some elevation.

Warm Up 10-15 min building HR

Run 30min @ Tempo pace. Remember you need to stay just comfortable in this session if not using a HR monitor or 95% LTHR if you are using one. Watch Tempo Run explanation video this will help if you have not watched it as yet

Just know this session is going to be hard to stay controlled going up and your going to have to hit the downs hard to keep the HR up. So in short it’s great race prep.

Cool Down 15 min easy jog

BONUS: 

Rest, rest and rest

Main Session:

Its all about recovery today. Soak up the good training and take it easy. Get those things done that you sometimes put off due to being so busy all the time.

If your feeling super motivated do a little mobility on any tight spots you may have to get ready for tomorrow’s long run.

Main Session:

Run 1 hour 30 min

You should by now be seeing your improvement within your long run efficiency. Things like, legs tire later into the run, energy levels are a lot better, possibly not as thirsty and overall just feeling sharper toward the back end of the run.

Easy intensity, LTHR to be under 85% as much as possible. If not using HR monitor work off RPE right around 5. If HR goes higher on hills then simply walk.

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

Main Session:

Easy run 40 min

HR @ or below 80% LTHR.

This is super easy post yesterday long run. Watch posture video again to make sure you focus on good form. Tried legs and bad form lead to injuries so hold that good form.

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