Obstacle Course Training | Week Six
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Week Six

TRAINING PLAN

Welcome to week six of the Ultra plan.


Before we kick the week off just know now you have a few challenging back to back days planned for this week. Listen to the body and focus on mobility to work through those tight spots.

Main Session:

Run 5km / 3.1mi easy under 80% LTHR

After a solid weekend of time on feet there is a good chance the legs are not going to feel bullet proof but try your best to implement the posture cues from Posture 101 this way we are working on good form when running on tired legs.

BONUS:

Phase #2 strength work (Watch Video).

Phase 2 will be second nature by now. You should be starting to get used to doing strength work a few times per week. You don’t want to underestimate the importance of these sessions.

Main Session:

Run Track / speed

Utilise warm up protocol ‘How to warm up efficiently’ to make sure the body is ready to go hard.

6 x 1000m efforts with 400m easy jog between each 1000m effort. These are to be done at 95-100% LTHR. Try your best to have these done on some sort of oval or track and try to start each repeat at the same spot if possible.

Don’t worry if you can’t get to a track of some sort, a gravel road or path is fine just make sure you get an accurate distance on these so you have something to compare to in the future.

You should know your LTP (lactate threshold pace) by now so you have a goal you can work off in your head. Print off Pace Chart this will help you out if you have not printed off yet.

Cool down as normal 10-15 min

BONUS:

Phase 2 mobility. After your main session today you are going to need this mobility bad. Work those tight spots so yo can back up tomorrow and the next day. You have a few challenging days in-front of you so eat well and get the head ready.

Main Session:

Run 60 minutes @ 85% LTHR or below. Try to find your legs post yesterdays session. It may be hard going for the first 10 min then your legs should loosen right up.

BONUS:
Phase 2 Strength work.

You may find strength a little bit of a battle due to the culmination of several longer days back to back. There is a reason you are being pushed and just know when you come out the other side you will be feeling awesome.

Main Session: 

Run 70 min total.

Warm up 20 min build HR.

Hill repeats 6 x 3min efforts @ 90% LTHR. Between each repeat is a recovery jog down, no rest at the bottom, move straight into next repeat.

Cool down with remaining time left to reach your 70 min total.

Today repeats are done at 90% LTHR the repeats are longer but we also want you to relax more when it comes to going up.. Learn to control the HR and relax when climbing. Keep an eye on your HR and make sure you stay @ 90% LTHR.

If using the same hill as past repeats look at the distance you achieve compared to previous weeks. Even thou you are operating at a lower HR you may be surprised how far you travel in comparison to your 100% LTHR repeats.

Focus on the descent and work on making it easier on your body. Pick the best line and be light on your feet.

Bonus:

Grip Strength session #1.

Main Session:
Phase #2 mobility. It’s been a few solid consistent days on the feet. Look after those tight spots to get ready for a very solid hit out on Sunday. You want to make sure your fresh and feeling good.

BONUS:

Rest up and let the good training soak into the body.

Main Session:
Run 8km / 5mi @ 85% or under LTHR.

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

Getting the head and the legs ready for tomorrows run. Post the larger volume few days at the start of this week and the back end of last week you should be really starting to feel confident with your running and feeling light and a lot more efficient then 5 weeks ago.

Before starting the session today think about the work you have done to date and put it into practice through todays run. Legs are going to and do feel great, body is loose and overall your ready to crush this..

Main Session:

Long Run.
2 hours 10 min

Today we want a hilly route very hilly if possible. The goal today it to hit the hills (UP) hard and have a good dig. Don’t worry about the HR too much we want to crush the legs a bit.

Once at the top of each climb chill out and go back to if possible your 85% LTHR then on the next hill hit it hard again. Over the course of the run your legs will soften right up and fingers crossed your hurting a bit..

Even if you have to drive to get to a hilly area it really is worth while to get some climbing into the legs.

Today would be a good idea to test a little bit of your nutrition that you might want to race with.

BONUS:

Rest up and let the body recover

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