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  1. See a Problem?
  2. Book Review – Obstacle Race Training Bible
  3. Obstacle Race Training: 10 Workouts To Defeat Any Challenge
  4. Obstacle Race Training: 10 Workouts To Defeat Any Challenge

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If you're more athletic, shoot for 50 reps. To achieve best results, change your grip with each rep. Start out with the military overhand grip, then switch to an underhand grip, a staggered grip, and a wide grip. For extra hand and wrist endurance, hang from pull-up bars and walk your hands laterally, one hand over the other.


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Hopping from stump to stump without touching the ground challenges your balance and your lower body agility. Some obstacle races feature extensive stump jump sections, calling for truckloads of stamina and muscle endurance. Often, the stumps are wobbly, requiring superhuman stabilizing skills to stay upright.

This obstacle can be particularly taxing on your calves. An obstacle like the stump jump demands an equally challenging training regimen. For an extra challenge, do multiple box jumps in rapid succession. For even more fun, use light dumbbells to add some resistance to your hand raises. For many obstacle enthusiasts, the wall is a daunting spectacle to behold.

You obviously need strong legs, core, and upper back muscles, but they'll only get you so far up. More than anything, you need a strong grip. To effectively train for this obstacle, choose a full-body cardiovascular endurance exercise that puts special emphasis on your hands—like the row. When rowing, sit up tall and with a straight back, keep your head up, and avoid crouching into your knees.

On the way back, engage your lower back; on the way forward, engage your core.


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  • Set the resistance to high. For men, it should be as high as it can go. For women, resistance should be in the top third levels. To increase the rowing challenge, grip the handles extra-tight. The sooner your hands start to sting, the better. You want to push your hand muscles beyond what they're accustomed to.

    Obstacle Fitness Training - Stadium Race Prep - Spartan

    That way, they'll be prepared to climb faster and more efficiently. Minimize rest as much as possible. Your hands, forearms and wrists should be burning beyond belief. Stretch your forearm muscles before starting this routine to help prevent hand cramps during the workout. A good way to train for an obstacle is to practice on a simulated version of it. An even better approach is to make the simulated version more difficult than the real deal. By adding weights to your load as you simulate maneuvering through a tunnel, race day will be a breeze.

    Use moderately-weighted dumbbells—the crawls should be challenging! For the sumo walks, try a pound plate. If you find it too easy or difficult, adjust. To significantly increase the difficulty of this routine, wear a weighted vest.

    Book Review – Obstacle Race Training Bible

    Before beginning, do some basic leg and upper body stretches. Make sure to hit the chest, triceps, hamstrings, thighs and lats. Do a short bout of cardio to warm up the tendons and ligaments for the awkward movements and stances in the workout. The following exercises will help you train for tunnel obstacles.

    Once you can complete this workout with ease, you'll tunnel faster than a caffeinated gopher. Lay on the floor with your hands on the dumbbells in a pushup position. Lean your body forward so that you can lift a dumbbell with one hand and scoot it ahead a few feet. Always try to execute a full row when picking up and moving the dumbbells. Continue crawling forward by alternating arms.


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    • Do a push-up between crawls. Grasp a weight plate in both hands, holding it directly above your head or close to your chest to protect your lower back. Squat down low like a sumo wrestler and, without resting your elbows on your knees, walk with wide steps, remembering to staying low in the squat. At climbing clubs and gyms, you wear a harness and vest when attempting a wall traverse. During obstacle races, you're on your own.

      Obstacle Race Training: 10 Workouts To Defeat Any Challenge

      You need to be ready to jump onto the wall and start climbing freeform. This obstacle requires special core, upper back, arm, and shoulder training. Cable machines do a good job of mimicking the natural movements you perform on a wall traverse. You can use the machine continuously in a circuit fashion to increase your endurance. Choose a machine that has separate cables for each hand and adjustable arms. Keep your core nice and tense through every rep.

      You can keep a fairly quick tempo because the weight will be set to a moderate setting. Page 1 of 1 Start over Page 1 of 1. Obstacle Race Training Bible: The Essentials of Obstacle Race Training. See all Product description. Kindle Edition File Size: Ulysses Press; 1 edition 19 November Sold by: Amazon Australia Services, Inc. Share your thoughts with other customers. Write a customer review. Web, Tablet, Phone, eReader.

      Obstacle Race Training: 10 Workouts To Defeat Any Challenge

      It syncs automatically with your account and allows you to read online or offline wherever you are. Please follow the detailed Help center instructions to transfer the files to supported eReaders. It's body sculpting at its best--the best exercises and the best training schedule out there, anywhere. Also includes a complete nutrition guide and diet plan for maximum results. Now with updated and revised material, it contains all the original detailed exercises that made it a best-selling phenomenon, plus: The Day Body Sculpting Workout for Men drives your body hard in two-week increments so the workout never stays the same for long and the results—washboard abs, a chiseled chest, big guns, broad shoulders, and tight buns—just keep on coming.

      For video channel, online support and much more, visit www. If you are stuck in a cubicle or trapped in an urban jungle, congested traffic and crowds are your daily obstacles. The beauty of obstacle course racing is that it gets you out of your everyday routine. Margaret Schlachter, the creator of the Dirt In Your Skirt blog, is one the leading competitors in obstacle course racing today.

      She put together this simple guide to make your obstacle race experience everything it's supposed to be—a test of your true self. She describes firsthand her obstacle course training methods, including: