Obstacle Course Training | Week Nineteen
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Week Nineteen

TRAINING PLAN

Welcome to week nineteen of the Ultra plan.


Less then 2 weeks until the the big day. The work has been done, now it’s time to get the body recovered and the head in a really good space to get ready to push harder then ever before.

Make sure all your gear is ready for the race and you have everything you need. Try to minimise stress levels, the work has been done and from now on there is nothing more you can do to get fitter it’s all about recovery and just doing the small amount of training that is left.

Main Session:

Run 5km – 3.1mil @ under 85% LTHR

Focus on all the posture cues you have been working on throughout the program and keep in mind we need to keep onto of this good running form throughout the event especially when you are getting fatigued.

BONUS:

Phase #3 strength work

Listen to what your body is telling you, if you are tight in any specific areas make sure you work through them within the warm up and even if you need to take some time or volume out of the strength work to work on these areas then do so.

Main Session:

Today is your 2nd last solid volume session with intensity. We do have a hills session later in the week but not a much volume as today and Saturday is the last big box to tick. Stick to the pace advised no harder even if you feel awesome, save the really good stuff for the event.

Run 90 min total

Warm up build HR 10-15 min then hit the main set.

MAIN SET: 7 x 5min efforts @ 15sec + your 10km pace per 1km with 5 min recovery between efforts @ 80% LTHR. Today during the efforts don’t worry about your HR just make sure you know the pace you need to hit and NO faster.

Cool down with time remaining easy @ below 80% LTHR

BONUS:

Grip strength session #1

Main Session:

Run easy 35 min @ under 85% LTHR

Get out and enjoy being in the back end of the program and really take the time to think about where you have come from over the past 19 weeks.

 

BONUS:

Phase #3 strength work

Main Session: 

Run total 60 minutes

Warm up 10-15 min building HR to make sure you ready for the hill repeats

Main set: 7 x 2 min 30 sec hill efforts @ 90-95% LTHR recovery is easy down and no rest at the bottom simply hit the next repeat.

You have 19 weeks of data in the books now so make sure you take the time to compare where you started these hill reps with your distance covered and even your HR comparison. These are great numbers to look at before the event to give you confidence before racing and knowing you have done the work.

Cool down with time remaining.

BONUS:

Phase #3 Mobility work 30 minutes minimum

 

It’s all about chilling out and taking it easy.

Re check travel plans and make sure everything lines up. Double, triple check gear for the event and everything is stress free and all about knowing your ready with every box ticked.

Main Session:

Run total 70 minutes

Last big effort session remaining.

Main Set: 6 x 5min efforts at 100% LTHR with 5 min recovery at 80% LTHR (so very easy recovery) Don’t worry about your pace just try your best to hit the HR %. This is going to be tough and you will be most likely be really smashing the pace but even if your feeling amazing keep it at the % required.

Cool down with time remaining.

Take the rest of the day super easy and rest up. If you have any tight spots make sure you work through them.

NOTE: If your thinking of getting a massage the latest you want to do this before the event is is Wednesday next week NO later.

Main Session:

Last long run.

90 minutes @ 85% LTHR. Try for a hilly – rolling route, you want the body to have memory as much as possible at this low HR of what hills feel like moving at a lower intensity.

Try out a little nutrition that your going to use within the race just to know you like the flavour and your tummy feels ok with it.

Before this run it might be a good idea to try out what your going to eat the morning of the event to make sure your happy with this option for the last time.

Go out and enjoy being in great shape and that you have the opportunity to go and test your body to see what your really made of.

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