Posted on March 14, 2017 by Jenny Cromack
25th of June, a date to put in the diary and not just because it is my 23rd birthday – Asics, Steak and Super-dry (my preferences for trainers, food and clothing (hoodies)) … The date is also semi-important because it’s the date for Total Warrior, a 12km obstacle course race which the motive8 team and community are taking part in. Fancy taking part, then drop Kate a line and join the team!
So, what I thought I would do it list my top resistance training exercises that I would base my training around for Total Warrior specifically, but also any type of obstacle course races. Try out these Total Warrior Training Tips!
1. Vertical Pull – Pull-up, Lat pull down, SA pull down… pretty much any variation of a pull up is useful for any obstacle course. The amount of times you must pull your whole body up and over a log, wall etc. This is will be massively useful part of training.
2. Lunge / Split SQ – As in any running sport it is all unilateral (one leg at a time), this means you need to be equally strong and powerful in each leg. Have a play around with rep ranges, so you are getting some muscular endurance, strength and power in each leg. They will all come in handy during the race.
3. Depth jumps – after you manage to get up and over the obstacles, you will inevitably have to jump down. This will put hugely impact forces through your joints. Depth jump are great to practice absorbing though impact forces and will decrease the risk and gaining an injury during the race.
4. Box jumps – This is self-explanatory, during the course jumping up; over and around objects will bound to be involved. Any type of plyometric training, such as box jumps, will be great to improve jumping ability.
5. Bear crawl – Anyone who has done something similar to this in the past vouch for the fact that you will spend a massive amount of time crawling on your hands, knees and feet in muddy conditioning. How much more specific can you get than a bear crawl?
6. Resisted sprints – In-between the obstacles, there may be flat section or even running through deep mud, which ever it is. If you have a practice with a prowler (sled) or a resistance bands, sprinting on the day will be loads easier.
7. Trunk work – Applicable for absolutely everything. MAKE SURE YOU GET THIS IN YOUR WORKOUT!
And there you have it, happy training, and see you at the event…for more details just ask when you are in the studio. Or get in contact with anyone here at Motive8 North.