Obstacle Course Training | Week Sixteen
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Week Sixteen

TRAINING PLAN

Welcome to week sixteen of the Ultra plan.


Main Session:

Run 6km / 3.75mil @ under 85% LTHR

BONUS:

Strength phase #3

You don’t need do any extra load on any of these movements just stick to the program

Last strength phase to go through before the big day. Take your time to make sure your ticking the boxes to get 100% out of the program. Every little piece counts.

We are right on 1 month till race day, focus on all the little things from now till race day, all those 1% are going to add up on race day.

Main Session:

Run 70 minutes including hill repeats

Warm up build HR 15 minutes

Main set: 7 x 3min hill efforts @ 95% LTHR recovery down. You have plenty of data to work off with your hill repeats so look back and compare previous sessions. You will more then likely be able to remember the distances you have achieved over previous sessions.

Cool down with remaining time left to get 70 minutes total

BONUS:

Grip strength session #2

Main Session:

Run 45 minutes @ under 85% LTHR

Now is the time to make sure you have everything organised you need for the race. If you need to order anything online or purchase certain items you need to make sure you can get them in time, so now is the time to get it done.

BONUS:

Phase #3 strength work

Main Session: 

We are on a re-test day. The last time you did this session was week 12. You know how much hard work has been between then and now. Don’t hold back and smash this session.

Warm up same as your track / speed protocol

12 x 400m efforts with 5 burpees between each 400m run and finish with 200m run so we get 5km total of running effort.

Use the same track you used in week 12 so we can compare results

Cool down 15 – 20minutes easy jog.

Post up your results so we can all see your time PR

BONUS:

Rest up and if you have any time spots from the test session earlier then work through those.

Main Session:
Phase #3 mobility.

You have a huge weekend coming up. If you know you have certain spots that tighten up on your long runs then today is the day to work on them so come the weekend you don’t tighten up.

BONUS:

Rest up for the remainder of the day

Main Session:

Long run 20km / 2 hours which ever comes first

85% LTHR try to get on a hilly / rolling route just to load those legs up.

BONUS:

Rest up from todays session and start to prepare for tomorrow’s big day. Try to eat and prepare today just like you would the day before your event. We want the body and the mind to feel comfortable with the days before prep. It’s just another 1% that we have in the bank to get more out of race day.

Main Session:

Long run 30km / 3 hours 30 minutes which ever comes first @ 85% LTHR. Try once again for rolling terrain to load the legs up.

You have been slowly building your mileage over the past 16 weeks. This is your biggest weekend to date and more then likely the most elevation for a weekend as well. Try to implement your nutrition strategy out on this run to make sure that it works the way you want it to.

You still have a few weeks to refine anything you feel slightly uncomfortable with. Take notes of anything you want to improve on and you can test them out next weekend.

If you have any questions make sure you drop us a line on the FB page and we can get you the answers your after.

BONUS:

Rest

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