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.
Trap Bar Deadlift: 5×3 and Push-Ups: 5×20
Single-Arm DB Press: 3×3 and Pull-Ups: 3×8-10
Kettlebell Front Squats: 3×8
Inverted Rows: 3×12 and Hanging Knee Raises: 3×10
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.