Obstacle Race Training Plan – Long Distance
$79.00
- 8 week, 7 days per week
- Designed to maximize performance in long distance obstacle races
- This plan is the third plan of the 4-Plan Obstacle Race Training Packet
- Concurrently trains strength, multi-modal work capacity, running speed and endurance, and overall stamina
- This training plan is one of the 250 Plans included with an Athlete’s Subscription
Description
The “Obstacle Race Training Plan – Long Distance” is the third plan in our 3-Plan, Obstacle Course Race Packet and is specifically designed to prepare an athlete for a 12-14 Mile Obstacle Course Race with 30-35 Obstacles. This intense, 8-week, for 7 day/week training plan concurrently trains strength (lower body, upper body pressing & pulling, core, grip), multi-modal work capacity, running speed and endurance, and overall stamina. It is designed to be completed the 8 weeks directly before your long distance obstacle race. Week 8 in the plan is an unload/taper week.
This is Version 2 of Obstacle Race Training Plan – Long Distance, updated in December 2019.
OBSTACLE RACE FITNESS DEMANDS
Strength
This training plan deploys a dumbbell strength built around MTI’s Quadzilla complex and upper body Scotty Bobs, as well as rope climbs. The plan also includes dumbbell and sandbag total body strength exercises and focused grip strength training.
Work Capacity
This plan deploys 10 minute shuttle sprint work capacity events and long, 60-minute, multi-modal work capacity events to sport-specifically prepare the athlete for the combination of obstacles and running which are the primary fitness demands of obstacle course races. These events combine a loaded exercise, some type of loaded carry (sandbag, dumbbells), grip strength, running and step ups.
Running Speed & Endurance
Running Speed is trained via multiple 6-mile running assessments and follow-on threshold 2-mile repeats. Running aerobic base/endurance is trained via bi-weekly 4-10 mile aerobic base runs at an easy pace.
Stamina
Overall stamina is trained via end of week, long, 180-240 minute “mini-events” which combine multi-modal work capacity events, step ups. loaded and unloaded running. These “mini-events” are specifically designed to train the athlete for the volume and fitness demands of the actual obstacle race. Grip strength is a fundamental component of obstacle course races and many of the mini-event circuits include loaded runs, rope climbs or other means to build grip strength and grip strength endurance. Running endurance is also fundamental, and these Mini-Events are running-intensive.
WEEKLY SCHEDULE
- Monday: Strength, Grip Strength, Work Capacity (10-minute event)
- Tuesday: 6 Mile Run Assessment or 2-mile Repeats
- Wednesday: 7-10 Mile Aerobic Base Run at an easy pace
- Thursday: Work Capacity (60-minute event)
- Friday: 4-8 Mile Aerobic Base Run at an easy pace
- Saturday: 180-240 Minute Multi-Modal “Mini-Event”
REQUIRED EQUIPMENT
- Stopwatch with repeating countdown interval timer (smartphone will work)
- 40# Sandbag (women) or 60# Sandbag (men)
- Pair of 15# dumbbells (women) or 25# dumbbells (men)
- 16-18″ Step, box or bench for Step Ups
- 20″ Plyo Box for Box Jumps
- Pull Up Bar
- Rope for Rope Climbs (ideal … if not there is a pull up substitution for rope climbs)
- Pull Up Bar
- Foam Roller
COMMON QUESTIONS
How Long will the sessions take?
Gym-Based training sessions should take 60-90 minutes. Aerobic Base Runs will take 40-100 minutes. Mini-Events will push to 240 minutes.
What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.
How do I access the plan?
Access is online, via username and password. You can log in either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
More Questions? Email: coach@mtntactical.com
DISCLAIMER
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.
Required Equipment
- Stopwatch with repeating countdown interval timer (smartphone will work)
- 40# Sandbag (women) or 60# Sandbag (men)
- Pair of 15# dumbbells (women) or 25# dumbbells (men)
- 16-18" Step, box or bench for Step Ups
- 20" Plyo Box for Box Jumps
- Pull Up Bar
- Rope for Rope Climbs (ideal ... if not there is a pull up substitution for rope climbs)
- Pull Up Bar
- Foam Roller
Sample Training
Below is the First Week from this Training Plan:
MONDAY
SESSION 1
Obj: Strength, Work Capacity
Warm Up:
3 Rounds
10x Squats
Training:
(1) 6 Round Grind ...
3x Quadzilla Complex @ 15/25#
3x Scotty Bob @ 15/25#
Rope Climb or 1/3x Tarzan Pull Ups
"Grind" = work steadily not frantically through the exercises in this circuit for the prescribed number of rounds or time
RECORD SCORE
(3) 5 Rounds
30% Gi Grip Assessment Score from above
Rest 45 Seconds between Rounds
So.... If your Gi Grip Assessment score was 1:40, break it down in to seconds. 1:40 = 100 seconds.
100 seconds x .30 = 30 seconds
One round will be a 30 second hang from the Gi or towel, with a row every 10 seconds. Rest for 45 seconds, and repeat for a total of 5 Rounds
(4) 8 Rounds
150m Shuttle every 1:15
(5) 2 Rounds
Foam Roll Legs, Low Back
******************************
TUESDAY
SESSION 2
Obj: Endurance Assessment - Running
Warm Up:
4 Rounds
10x Squats
10x Push Ups
Run 100m
Training:
(1) Run 6 Miles for Time
RECORD FINISH TIME
******************************
WEDNESDAY
SESSION 3
Obj: Endurance - Aerobic Base
Training:
(1) Run 7 Miles at an Easy Pace
"Easy" = you can speak in full sentences while running
(2) Foam Roll Legs, Low Back
******************************
THURSDAY
SESSION 4
Obj: 60-Minute Work Capacity
Training:
(1) 60 Minute AMRAP (As Many Rounds as Possible)
2x Sandbag Get Up & Run @ 40/60#
10x Burpees
2/5x Pull Ups
Run 400m
(2) 2 Rounds
Foam Roll Legs, Low Back
******************************
FRIDAY
SESSION 5
Obj: Endurance - Aerobic Base
Training:
(1) Run 4 Miles at an Easy Pace
"Easy" = you can speak in full sentences while running
(2) Foam Roll Legs, Low Back
******************************
SATURDAY
SESSION 6
Obj: 180-Minute Mini-Event
Set a Running Clock
Training:
(1) Minute 1-90
15x Burpees
Rope Climb or 2/4x Tarzan Pull Ups
Run 800m
(2) Minute 91-180
5x Sandbag Toss & Chase @ 40/60#
10x Backward Sandbag Drag @ 40/60#
Run 800m
(3) Foam Roll Legs, Low Back
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