Strength Training Program for Obstacle and Mud Races | STACK Fitness
X

Become a Better Athlete. Sign Up for Our FREE Newsletter.

Training for Mud Runs, Part 2: Strength Workout

February 27, 2013 | Rob DeCillis

Must See Running Videos


In my previous article, I discussed the need to set up a training schedule for your obstacle course race. In this segment, I explain how to create a total-body strength workout that will prepare you for the rigors of obstacles and mud.

Before you start, you need to consider the different athletic attributes you will need to complete the race, including jumping, climbing, running, changing direction, crawling and others. You have to train each of these attributes in order to successfully complete the course—hopefully in a short time.

For the two strength training days on the schedule, exercise selection is critical. It's important to perform lifts that engage several muscles and joints at the same time, to build maximum strength in the movements you will use on the course. Great exercises include Deadlifts, Squats, Overhead Presses, Rows and Olympic lifts.

Also, you should perform bodyweight exercises so you learn how to control your own weight and build your muscular endurance. These include Push-Ups, Pull-Ups, Dips, Inverted Rows and Burpees, as well as animal movements like Bear Crawls and Frog Hops.

Full-Body Strength Workout for Obstacle Course Race

This workout will build your strength, improve your conditioning and help you perform at your peak in your obstacle course race.

Dynamic Warm-Up

Animal Movements

Trap Bar Deadlift: 5x3 and Push-Ups: 5x20

Single-Arm DB Press: 3x3 and Pull-Ups: 3x8-10

Kettlebell Front Squats: 3x8

Inverted Rows: 3x12 and Hanging Knee Raises: 3x10

Perform the grouped compound and bodyweight exercises in superset fashion. This not only will increase your strength, but will elevate your heart rate to improve your conditioning.

Photo: warriorfitness.org

Rob DeCillis
- Rob DeCillis got his start in the strength and conditioning world in 2006, when he had the opportunity to train an IFL heavyweight fighter. After...
Rob DeCillis
- Rob DeCillis got his start in the strength and conditioning world in 2006, when he had the opportunity to train an IFL heavyweight fighter. After...
More Cool Stuff You'll Like

7 Grueling Grip-Training Exercises

Get in Shape Fast With the 20-Minute Hurricane Workout

10 Best Baseball Strength Training Exercises

Training for Mud Runs, Part 2: Strength Workout

Bodyweight Leg Exercises: Build Muscle Without Weights

Football Players: Train Smart to Build Up Strength

Inexperienced Lifters: How to Build Strength Now

How to Get Big Arms: The Best 2 Exercises

Enhance Your MMA Skills With Heavy Rope Exercises

3 Specialty Barbells That Build Strength and Size

5 Core Exercises That Work Your Entire Body

3 Bad Consequences of Playing a Sport Too Much

Athletes: Avoid These Four Upper-Body Exercises

The Unseen Advantage: Train Your Back for Power

Use Combo Lifts to Increase Strength and Power

Build Muscle: Strength Training Principles

Smart Exercises to Build Leg Strength

Get Faster: Strength and Power for Speed

How to Perform the Power Clean

Four Easy Tips for Building More Muscle

Coaching Cues That Actually Work

Increase Lacrosse Shot Speed With 3 Med Ball Exercises

Injury-Proof Your Body This Off-Season

How to Train as a Multi-Sport Athlete

Top 5 Leg-Strengthening Exercises for Runners

Build a Game-Ready Chest

How Female Athletes Should Work Out

Corrective Exercises for Knee Valgus

Why You Should Get a Functional Movement Screen

An Introduction to Strength Training for Runners

The Ultimate Ab Workout for Athletes