Obstacle Course Training | Week One
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Week One

TRAINING PLAN

Welcome to week one of the Ultra plan.


Welcome to DAY ONE! Today is all about setting a baseline for us to work off in the coming weeks. The data we gather today is very important for future sessions. We refer back to HR and pace data throughout the program to make sure that we are staying on track and staying motivated.

Main Session:

Warm Up (refer to Warm Up video).

Time Trial: 10km / 6.2 mi

(Watch Time Trial video)

Cool Down jog 10 min

Recording your data from this session is critical. We will be working off your LTHR (lactic Threshold Heart Rate) and LTP (Lactic Threshold Pace) for many sessions within the program to make sure you get the most of of this training plan.

(Watch LTHR Video)

We will be re-testing on this course in the future so please remember route.

Main Session:
Cross Train 30-60 minutes. Best options Bike, Rower, airdyne and XC skiing completed at 80% of LTHR or Low to moderate intensity.

(Watch Cross Training Video)

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.

Don’t underestimate the importance of your mobility work. We have a lot of work to do over the next 20 weeks and all the pieces to the program add up to a successful race.

Watch Metronome Video
Download App on phone (iOS / Android).

Main Session:

70min run

Within run you need to complete 4 x5 min efforts @ your LTP (Lactic Threshold Pace) with 5 min recovery @ 80% LTHR (Lactic Threshold Heart Rate) between each effort. You have this data from your 10km TT. Remember you will not be able to hold LTP on tight single trail if your 10km TT was done on open flat trail.

So if your run is on tight single trail work the efforts off LTHR not so much pace. It is a good idea if you can keep your efforts on similar terrain as your TT due to we can get a good idea of you LTP vs your LTHR post your 10km TT.

Please don’t get to overwhelmed by the numbers you need to try and hold they will become second nature in weeks to come. Just be patient.

BONUS:
Phase 1 Strength work – see video

See PDF for Phase 1 Strength work also.

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

Watch (Grip Strength Protocol)

Main Session: 
Cross Train 30-60 minutes. Best options Bike, Rower, airdyne and XC skiing completed at 80% -85% of LTHR or moderate intensity. Don’t forget to wear your HR monitor.

BONUS:

Grip strength session #1

Learning the grip sessions will take a little time but as we know your grip can make or break your race results especially in an endurance OCR event.

NOTE: Aim to do your grip work 2 x per week. We program 1 session per week and we give you freedom to do your second grip session on a day of your choosing. Make sure you have 1 day rest minimum between grip sessions.

Main Session:
Phase #1 Strength Work – see video and download program.

BONUS:
Mobility for 30mins – see  Phase 1 mobility video

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

Main Session:
Run 15km / 9.3mi Or total time on feet 1 hour 30 min

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.

Check out the videos: ‘Reasons for a long run‘ and ‘How to long run‘.

Main Session:

Long Run.
20km / 12.5mi Or 2 hours total time on feet, aim for a hilly route. Intensity is 85% LTHR or below. Focus on not going over this HR

Get used to backing up on your weekend long runs. We are going to be building your back to back time on feet.

2 DAYS PER WEEK EXTRAS: Grip Strength Training

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