Obstacle Course Training | Week Twenty
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Week Twenty

TRAINING PLAN

Welcome to week twenty of the Ultra plan.


Well it’s the last week before the big day. Try your best to stay as relaxed as possible. Don’t for a second doubt the work you have put in. We know what it takes to prepare for endurance OCR specific events and this program leaves no stone unturned. You need to know that the work has been done and it’s time to reward yourself with a race to prove to yourself what your made of.

Main Session:

Run 5km – 3.1mil @ under 85% LTHR

Relax and keep in your mind the posture cues your going to use in the event on the weekend.

It’s taper time and it’s time to recover so just chill out for the rest of the day.

 

Main Session:

Run total time 45 minutes

Warm up 10 min building HR

Main set: 4 x 5min efforts @ 90% LTHR with 5 min recovery @ 80% LTHR. Treat your last 5 min @ 80% LTHR as your recovery cool down.

Don’t worry at all about how your feeling. People react differently to a taper just know that on the day you will be ready to rock and right now you just need to keep ticking boxes.

BONUS:
Complete 50% of grip strength session #2

We want to keep the grip active but not over do it. Just get those muscles moving and warm.

Main Session:

Run total 30 minutes

Warm up 10 min building HR

Main set: 2 x 5 min efforts @ 95% LTHR with 5 min recovery between each @ 80% LTHR. Treat your last 5 min and your cool down.

PLUS try to walk for another 10-15 min just taking it easy and spending time thinking about all the work that you have put in over the past 20 weeks. Reflecting on this can really help you in the event when the times get tough knowing you have put in so much work.

BONUS:

Complete 50% of phase #3 strength work.

We understand that you may be traveling being this close to the event, so don’t worry if you are on the road or in transit. You can only do what you can. If you are traveling make sure you stay as active as possible to keep the body moving and not to stiffen up.

Your most likely in transit at the moment or at least at your hotel at near race site. You don’t want to just sit in your hotel room and do nothing. You want to try and move around and stay somewhat active. Your body is so used to moving due to the training load that if you completely switch off you can really stiffen up.

So walking around and in general not being a sloth will put you in a good position come race day.

Main Session: 

Run 20 minutes easy @ under 80% LTHR

As said above get out and get moving.

Even though your event is more then likely tomorrow as we keep saying “moving is your friend”

Main Session:

Run 20-30 minutes @ under 80% LTHR

Even a jog walk is fine you just need to get out and move. Don’t be too bother if you feel a little heavy on this run this can be caused by excess glycogen build up. This will burn off within the race. Just know tomorrow as the race goes on your going to be feeling awesome.

The time has come, 20 weeks of training and preparation to go out there and put it on the line.

Remember that pain is only temporary and that everyone else out on course is hurting. You have worked hard and the training will pay off but you still need to hurt just like everyone else to get the result you want.

Good luck from the Whole team at OCT and we can’t wait to hear about your results.

Remember to get loose before the start and warm up a little. Nothing major due to it’s an endurance OCR so your going to have plenty of time on your feet. You still need to be warm on the start line so that your muscles are ready for what ever this event is going to throw at you from the start.

Done and dusted. You have more them likely finished not to long ago and your on a high from the race. We would love to hear how you have gone and all about your experience.

Eat well and try to get a swim in to try and loosen up those tight muscles. Even thou the event has finished you still want to look after the body and recovery as best as possible so you don’t get too sore and also minimise your chance of injury when you go back to training in weeks to come.

Try to get a massage when you get back home to flush toxins out of the body and accelerate the muscle recovery time. You 100% need a few very easy weeks to get fully recovered. The longer the race the more recovery you need.

Make sure you post on the FB page and ask us questions all about how to recovery from your specific event and we can guide you in the right direction.

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