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7 Days of obstacle training


Hey, guys. Andrew Pap here, the Rebel Insider for obstacle training. During the 12 week programme, we plan to incorporate all facets of fitness and work on specific skills required to complete the obstacle racing event. As each week continues, your body will become accustomed to the stresses of training. What we want to do is we want to increase the volume, the distance and intensity of each work out.

Day one of training, we’re looking at general conditioning and interval runs. Today we want to emulate certain specific movements you’ll be doing during an obstacle race. We’ll be looking at body weight exercises, low movements, push-ups, hanging knee raises, squats and so on.

I recommend hanging knee raises as an excellent exercise for preparing for obstacle racing to improve grip strength, upper body strength and your core.

When incorporating interval runs, you’ll definitely be emulating the stresses and fatigue felt during an obstacle event.

In today’s session, you’ll be utilising a mixture of both body weight exercises and strength based exercises. Incorporating these with functional tools like the T Rex straps and cannon bells will prepare you to overcome any obstacle. We’ll also be working on compound movements to build strength so you can effectively and proficiently complete any obstacle to finish the race.

In regards to your interval running, we’re looking at improving performance, muscular endurance and recovery time. After a hard day of training, don’t forget to cool down and stretch.

Day three is muscular endurance, which involves a large volume of exercises and runs. We want to effectively train the body to still work on fatigued legs and muscles so we can make it across the finish line without any worries.

Day four of training is time trials. Today, you’ll be working against the clock. We’ll divide it into runs and general conditioning. You’ll be focused more of as Many Rounds As Possible (MRAP). This way as each week progresses, you can track your improvements.

Day five of training is all about active recovery and skill acquisition. We take the intensity back a little bit to give the body what it needs by focusing on swimming and stretching.

Day six of training will concentrate on extending your muscular endurance while running. As each week progresses, you’ll the distance will increase. It’s vital to make sure that even with fatigued legs, you’re still maintaining correct form. Train specifically for your event, there’s no point practicing for a 21 kilometre race when the event you’re competing in is 12 kilometres. Some events last 24 hours or 64 kilometres. That’s why it’s imperative to have a sound understanding of supplementation and nutrition leading up to these events.

For further details, check out your Rebel Insider Blog.

On Week 1, 5 and 10, I’ve left day six as your testing dates. These tests are designed to see where your strength and weaknesses lie. For further details on these tests, check out the Rebel Insider Blog.

Day 7 is your rest day. You want to rest and recover your mind and body, so that next week you can put all the effort in again. I’m Andrew Pap. This has been your seven days of obstacle training. See you next time.