Obstacle Race Training Plan – Medium Distance
$39.00
• 7 week, 5 days per week
• Designed to maximize performance in moderate distance (12-14 mile) obstacle course races
• Running emphasis, with strength and work capacity specific to the common obstacles seen in these races
• This training plan is one of the 200+ Plans included with an Athlete’s Subscription.
- Description
- Required Equipment
- Sample Training
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- Common Questions
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Description
This is a 7-week, limited equipment, total body event specific training program to train for the demands of the medium distance obstacle races, 12-12-14 miles in length, with up to 35 obstacles.
While the length of these courses has a high endurance demand, the obstacles require the competitor to have the strength and work capacity to crawl, jump, climb, and carry objects over varying terrain. This plan concurrently trains strength, work capacity, chassis integrity and endurance to successfully compete in these events.
Complete this training plan the 7 weeks directly before your event. Week 7 is an unload/taper week – so no extra rest is necessary.
This plan was built August 2017
OVERVIEW
This training program combines assessment-based bodyweight strength training, dumbbell strength training, and intense, loaded and unloaded work capacity efforts and has a strong running endurance component
For unloaded running, the plan trains both speed over ground via a 6-mile assessment, and follow on 2-mile intervals, as well as aerobic base long, slow runs out to 9 miles. The total running volume in a training week is at or slightly above the race distance.
Parts of this training program are assessment based. It deploys bodyweight calisthenics and running assessments the first and fourth weeks. Follow-on progressions are based upon the athlete’s assessment results.
You’ll train five days a week for seven weeks, with a total of 35 training sessions. You’ll train Monday through Friday and take weekends off.
WEEKLY SCHEDULE
- Monday: Bodyweight Strength, Running Speed over Ground (6-Mile Assessment or 2-Mile repeats)
- Tuesday: Bodyweight Work Capacity, Dumbbell Strength, Chassis Integrity (ART)
- Wednesday: Running at Moderate Pace
- Thursday: Bodyweight Work Capacity, Loaded Work Capacity, Chassis Integrity (Low Back)
- Friday: Running Endurance at Easy Pace
COMMON QUESTIONS
What equipment is required?
- Pair of dumbbells, 15# for women, 25# for men
- 15-18” box or bench for step ups
- Stopwatch
- Foam Roller
How long are the training sessions?
50-60 minutes for the gym-based sessions. Endurance (running) sessions may extend past 90 minutes.
What does 2/4x Pull Ups mean?
2x for female athletes, 4x for men.
What does 15/25# mean?
Female athletes use 15#, male athletes use 25#.
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
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?
You can access the plan via username and password 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
Required Equipment
- Pair of dumbbells, 15# for women, 25# for men
- 15-18” box or bench for step ups
- Stop watch
- Foam Roller