Six Week, 5 day/week Training Plan specifically designed for the Tough Mudder.
Begin this program 6.5 to 7 weeks before the event to allow for 3-5 rest days before the event.
SESSION TYPES AND DESCRIPTIONS
This program consists of 4 varieties of training sessions, each described below:
1. Mini Events: Every other week, starting with Day 1, you will perform a 1, 2, or 3 hour mini-event as a way to prepare you for the duration of the actual Tough Mudder. The only equipment you will need is a 12 (women) or 16 (men) kg kettlebell, or a 25# (women)/35# (men) dumbbell. You will be fresh for these events, so run them as you would the actual event. Circuits should be done without stopping or using rest intervals. Each event is constant movement.
2. Strength + Work Capacity Circuit: These sessions are designed with the goal of achieving strength above and beyond what is required for the Tough Mudder Event. They are based around 3 foundational lifts: Power Clean, Front Squats, and Push Press. Strength components are followed by circuit-based work capacity efforts designed to prepare you for the various obstacles, hardships, and energy systems you will need for the Tough Mudder.
3. Endurance: Tough Mudder events are typically 10-12 miles. These days will prepare you for this distance.
4. Core Development: Obstacles for Tough Mudder are designed to be unstable. The key component for mounting and overcoming these obstacles is a strong core that can achieve both 1) a solid transmission of power for movement and stability and 2) a protection for vulnerable limbs should you fall. Core Development will not be done exclusively on these days – it’s important and so the core is trained at least 3x per week. Days that are dedicated entirely to Core Development should be viewed at recovery sessions of a sort and should take less than 45 minutes.
Durability is trained daily in this program. Take these circuits seriously and train them with focus. The Durability circuits at the end of each session purposefully train movement patterns and stabilizer muscles that will protect you and aid in injury prevention.