Obstacle Course Training | Week Three
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Week Three

TRAINING PLAN

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


Main Session:

Recovery Run 35 min.

85% or below LTHR. You should have your % of LTHR down pat by now. If not take the time to get them dialled in and even print them out and put them on the fridge and overtime it will become second nature to know what % your working off without even thinking.

BONUS:
Phase #1 Strength/Stability Work. (PDF)

If you need to watch video on Phase #1 strength again do so. The main focus is gaining good knowledge and form now for when we progress in the program.

Make sure you’ve watched the weekly video above. 

Please warm up the same as you do for your track sessions. Watch the warm up video again or re-read the glossary to make sure you nail the warm up and cool down protocol.  

Main Session:

Warm Up.

Mona Fartlek

2 x 90 sec @ 100-105% LTHR, 90 sec recovery jog/float

2 x 60 sec @ 100-105% LTHR, 60 sec recovery jog/float

4 x 30 sec @ 100-105% LTHR 30 sec recovery jog/float

4 x 15 sec @ 100-105% LTHR 15 sec recovery jog / float

The above is not stop form the point you start your first 90 sec effort till you finish your last 15 second recovery jog / float you are moving the whole time.

Try and record the distance that you travel within the main set for future reference. Mona Fartlek is a great way to learn to get faster even with large amounts of fatigue in the body hence why it’s great for OCR.

Cool Down 10-15 min.

BONUS:

Mobility 10-15 minutes.

Post todays running session you will have some tights spots that need to be stretched out.

Main Session:

Run easy 50 min hilly.

85% LTHR or below. Just because the run is hilly this does not mean your HR needs to go above 85%, all you need to do is walk the hills or go slower to keep the HR in the % advised

BONUS:

Phase #1 strength program.

Main Session:

Mobility 20-30 min

Just because your heart rate is not elevated it’s still training. It’s the small things that make the big difference in training and staying consistent.

Main Session:

You should know your warm up protocol by now.

Warm Up 10-15 min building HR.

Run 20min @ Tempo pace (watch tempo video if you need to refresh). Same time @ tempo pace as last week but this week we want a hilly or rolling tempo run. By having a somewhat hilly tempo run it will teach you to control the HR even when the terrain is changing and you learn a lot about your body and the pace which you can hold when your going up and even coming down to keep that HR within the 95% of LTHR.

Remember your distance traveled will most likely be less then last week due to this weeks course has more vertical gain in it.

If not using a HR monitor work your RPE off around 6-7.

Cool Down 15 min easy jog.

Main Session:

Long run: 1 hour 30 mins, preferably hilly.

Easy intensity, LTHR to be under 85% as much as possible. If HR goes higher on hills then simply walk. It’s very important that we build that endurance base and this is done by keeping that HR at the % advised.

Don’t forget the HR monitor, if not using HR monitor work off RPE right around 5.

Focus on posture / relaxing while running and a nice high cadence. Utilise metronome within this run. It really does help to have that tool there to keep you on track.

Recovery day

All we want today is mobility 20-30 minutes. It’s the only session for the day so make sure you spend the time working on any tight areas.

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