Training for Mud Runs, Part 3: Anaerobic Conditioning | STACK
X

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

Training for Mud Runs, Part 3: Anaerobic Conditioning

March 10, 2013 | Rob DeCillis

leaping over burning coals

Mud runs are designed to push your body to the limit. You are forced to run for several miles and overcome obstacles, all while dealing with the worst terrain imaginable.

If you want to finish a race, you must condition our body in advance. This means more than simply running long distances. You have to train your anaerobic energy system, which is responsible for short bursts of strength, speed and power.

One of the best ways to develop your anaerobic endurance is with the Training for Warriors Hurricane System, developed by Martin Rooney. This system builds your anaerobic capacity in a way that also improves your aerobic endurance. It will prepare you for situations in a race in which you have to conquer an obstacle and follow it up with a long-distance run—a pattern that is often repeated during mud runs.

During a Hurricane session, you create disturbances in your body by fully taxing your anaerobic system. The aerobic system comes into play during recovery, when you repay your anaerobic system for the work it put in. The recovery will increase your long-term aerobic endurance.

The Hurricane System

The Hurricane System has five categories, each progressively harder than the last:

  • Category 1: Sprinting for an allotted time
  • Category 2: Sprinting combined with two bodyweight exercises
  • Category 3: Sprinting combined with two light resistance exercises (e.g., Bicep Curls)
  • Category 4: Sprinting combined with two heavy resistance exercises. (e.g., Bench Press)
  • Category 5: Sprinting combined with two strongman exercises (e.g., Sled Pulls)

Here is an example of a Category 2 Hurricane that will help you prepare for your next mud run.

This is only one example of a Hurricane workout. Get creative with your exercise selection and how you sequence them. Start with Category 1 and gradually progress as you get into better shape.

Do a Hurricane session once per week and you will be able to conquer the mud run you are preparing for.

Topics: WORKOUT PLAN
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...
Must See
Drew Brees Will Not Be Denied
Views: 7,168,742
RGIII Talks About His Legacy
Views: 20,594,671
Patrick Willis' Homegrown Off-Season Workout
Views: 1,218,714

Featured Videos

Quest for the Ring: University of Wisconsin Views: 270,923
Path to the Pros 2015: Training Days Views: 118,412
Quest for the Ring: University of Kentucky Views: 388,894
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

More Cool Stuff You'll Like

Danny Shelton: Path to the Pros

Locker Room Quotes: Week of Feb. 17

14 Things You Don't Know About Kevin Love

Top 5 Tips for Building Unstoppable Teams in 'Madden Mobile'

STACK Challenge: How Fast Can You Jump Rope?

The 14 Best Exercises From 2014

5 Times the NFL Pro Bowl Was Actually Awesome

Best of STACK: Top 10 Articles of 2014

Tom Brady vs. Peyton Manning: Who Works Out Harder?

5 Training Secrets From an NFL Combine Coach

Fruit That Cools You Down During the Summer

Fantasy Football 2014: Sleepers and Busts

SNEAKER ALERT: Air Jordan "Shine" Debuts

This 5-foot-11 Kid Can Dunk Over Everything

Improve Your Curveball With These Tips and Drills

adidas Offers $100,000 to Fastest Runner at NFL Combine

7 Exercises to Build Complete Hip Strength

Brain Training Drills to Advance Your Game

Arizona's Rondae Hollis-Jefferson Finding Ways to Win

The Exercise Behind Brandin Cooks' Amazing Performance

STACK Challenge: Towel Row

Interactive Jordan Flight Lab Takes Over New Orleans

Do You Need Protein Immediately After Your Workout?

Athletic Benefits of Hot Yoga

STUDY: Smaller Cereal Makes You Take In More Calories

We Found the Internet

Preparing for the U.S. Military Physical Fitness Test (PFT)