Obstacle Course Training | Week Three
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Week Three

TRAINING PLAN

Welcome to week three of the Ultra plan.


Main Session:

Run 4km / 2.5mi easy under 80% LTHR

It may sound odd to run such a sort distance but we are slowly building the km / mi into your body and these short easy runs help with your running economy as well.

BONUS:

Phase 1 Strength work (See Video) 

See (PDF for phase 1 strength work)

You should by now be becoming familiar with your strength work. If you have not printed out the PDF Document and you still have trouble remembering your sets and reps then please print out ASAP.

Remember that a strong body is less likely to get injuries so stay consistent on your strength work.

Watch the video for today’s session titled 12 x 400m.

Main Session:

Warm Up.

Watch how to warm up” video if you have not already. Remember this session is a 100% effort (everything you have) so you need to make sure that your ready to go when the clock starts.

12 x 400m efforts with 5 burpees in between each 400m effort plus 1 x 200m to finish. This session adds up to 5km total. This is a non-stop session. Time this set for future reference.

Cool Down 10 min easy jog.

Remember the above you need to record your data for future reference.

BONUS:

Mobility 10-15 minutes.

Main Session:

60min Easy run @ 85% LTHR or below.

We are just slowly building that aerobic engine. Keep these low intensity sessions at just that LOW intensity. Trust us it will pay off in weeks to come.

BONUS:
Phase 1 Strength work.

Stick the PDF Doc on the fridge and you will never have trouble remembering any of the sets, reps or exercises.

Main Session:

Run 80 min total.

Warm up 20 min build HR.

Hill repeats 7 x 2.30min efforts @ 100% 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 80 min total.

Today is a great opportunity to compare your 2 min hill repeats from last week. The goal 2 mins into each repeat would be try to make it just past your 2 minute marker from last week, the difference for this week is you still have another 30 sec of effort to complete (2:30 total).

Same goes for the descent, look at your watch at your 2 min marker from last week and see if you can descend slightly faster.

Over time you will get better and better at comparing training data it just takes time.

Easy day:

Main Session:
Grip strength session.

Don’t forget 2 x grip sessions per week. You will thank us in weeks to come when you crush all grip based obstacles.

BONUS:
Mobility for 20mins – see  Phase 1 mobility video

Main Session:
Run 15km / 9.3mi or 1 hour 30 min on feet

Please try and do the same run you did in week 1 of the program and keep below 85% LTHR. By doing the same run you can compare results from 2 weeks ago. More then likely you will have to add a little onto your run due to you will be moving faster then 2 weeks ago.

Focus on posture / relaxing while running and a high cadence. Use metronome for cadence if needed.

Main Session:

Long Run
2 hours @ 85% or below LTHR.

We understand that this is the same volume as week 1 Saturday and Sunday and there is a reason for this. We want you to take the time to asses how your body is feeling compared to last week. Think of all the little things like HR up hills or how do the quads feel. Even think about on todays run when you get to the 1 hour mark how the body feels in comparison to 2 weeks ago.

Seeing progression in your fitness is on of the best ways to stay motivated so just keep taking mental and physical notes.

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