Obstacle Course Training | Week Ten
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Week Ten

TRAINING PLAN

Welcome to week ten of the Ultra plan.


Week 10 is upon us. It’s time to re-test. We want to re-test to not only see our times come down but to get some new training data to work off. LTHR and your LTP.

Remember same course as week 1, also look back at week 1 time for this and through your previous weeks of training and set a goal pace for this run. You should have a good idea of where your at to set this goal pace.

Main Session:

Warm Up (refer to Warm Up video).

Time Trial: 10km / 6.2 mi

Cool Down jog.

Record time and HR data (if possible)

We would love to hear how your Time Trial went, so hit us up on FB and let us know. We are confident you would have smashed it.

BONUS:

Rest and mobility if you need to work on those tight spots from the Time Trail earlier.

Main Session:

Cross train 30-60minutes 80-85% LTHR

Remember part of progressing your fitness is recovering properly from hard sessions. Take the time today to chill out and recover post your Time Trial. Also work out your LTHR and your LTP from yesterdays TT. If we get our numbers sorted today we can implement them in tomorrow’s session.

BONUS:

Phase #3 mobility

Take the time to recognise what is tight and sore post yesterdays TT and what ever is tight now we need to work on over the next few weeks to make sure come race day these areas don’t get tight.

Main Session:

Run 80 minutes include the following

Build warm up 15 min then hit the main set

5 x 5 min efforts @ your 10km pace from Mondays Time Trial with 3 min recovery between each 5 min effort back at 80% LTHR.

Focus on the pace you need to achieve not so much HR. We want to see how your HR reacts to the shorter efforts with the recovery added in there.

25 min cool down

BONUS:

Phase #1 strength work

That’s right we are going back to phase #1. We have built up a solid base now and it’s time to add some weight to the session. Any movement that you can move some weight go for it. It should be heavy enough that by the last repeat you know your working.

Main Session: 

Cross Train 30-60 minutes @ 85% LTHR

Post if you can on FB how your 5 min efforts went from yesterday with Pace and if you where able to achieve it.

BONUS:

Grip strength session #1

 

Main Session:
Strength phase #1

After Wednesday’s strength session you would have gotten a good idea of what weight you could move during the session. Today really try and work out from the beginning of the session what weight your going to move and get the most out of the set.

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 long 2 hours

@85% LTHR

Try and do the same run as week 5 Sunday and compare your distance and HR data to see how you are progressing with your aerobic fitness.

Have you got your nutrition, footwear and any other gear sorted you need for your event coming up? If not then start to get it together.

BONUS:

Rest up and get ready for tomorrows run.

Main Session:

Long run 2 hours 15 min or 22km which ever comes first.

Try to hit a hilly route, we want the legs jacked by the end of this run. Try to hit the downs at a solid pace, this way the quads will be eccentrically loaded an increase the load on them. Just like in the race your quads are going to get worked over.

 

BONUS:

Rest up and work on any tight spots that you have post a solid weekend of training.

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