Obstacle Race Training Plan – Short Distance

$59.00

  • 8 week, 5 days per week
  • Designed to maximize performance in short distance obstacle races
  • This plan is the first 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 – Short Distance” is the first plan in our 3-Plan, Obstacle Course Race Packet and is specifically designed to prepare an athlete for a 3-5 Mile Obstacle Course Race with 20-25 Obstacles.  This is an intense, 7 week, 5 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 7 weeks directly before your short distance obstacle race. Week 7 in the plan is an unload/taper week.

This is the Version 2 of Obstacle Race Training Plan – Short Distance, updated in December 2019.

 

OBSTACLE RACE FITNESS DEMANDS

Strength
This training plan deploys a bodyweight strength assessment and follow-on progressions based on the individual athlete’s assessment results. In this way the plan automatically “scales” to the individual athlete’s incoming fitness. Subsequent re-assessments in the plan ensure the athlete continues to be pushed as his/her fitness improves.

Work Capacity
This plan deploys multiple 20-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, and running.

Running Speed & Endurance
Running Speed is trained via multiple 1.5-mile running assessments and follow-on threshold 800m repeats. Running endurance is trained via a weekly 3-5 mile aerobic base run at an easy pace.

Stamina
Overall stamina is trained via end of week, long, 60-90 minute “mini-events” which combine multi-modal work capacity events 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.

 

WEEKLY SCHEDULE

  • Monday: Strength, Work Capacity (20-minute event)
  • Tuesday:  1.5 Mile Run Assessment or 800m Repeats
  • Wednesday: Strength, Work Capacity (20-minute event)
  • Thursday: 3-5 Mile Recovery Run at an Easy Pace
  • Friday: 60-90 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 45-60 minutes. Mini-Events will push to 90 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.

What does “3/5x Pull Ups” mean? How about “40/60# Sandbag”? 
3/5x Pull Ups = women do 3x, men do 5x
40/60# Sandbag = women use a 40-pound backpack, men use a 60-pound backpack.

I don’t have time in my workday to complete the Mini Events on Friday. May I complete them Saturday instead?
Yes – but take Friday off as total rest.

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

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 Assessment, Work Capacity

Warm Up:

3 Rounds

5x In-Place Lunges

1x Pull Up

5x Burpees

Instep Stretch

Lat + Pec Stretch

Training:

(1) Max Rep In-Place Lunges  in 90 Seconds

*** Rest 3 Minutes

(2) Max Rep Pull Ups (no time limit)

*** Rest 3 Minutes

(3) Max Rep Burpees in 60 Seconds

RECORD SCORES

(4) 20 Minute AMRAP (As Many Rounds as Possible)

3x Sandbag Getups @ 40/60#

6x 40-Foot Shuttle with Sandbag

6x Situps

(5) 2 Rounds

Instep Stretch

Lat + Pec Stretch

Foam Roll Low Back

******************************

 

TUESDAY

SESSION 2

Obj: Endurance Assessment - Running

Warm Up:

4 Rounds

10x Squats

10x Push Ups

5x In-Place Lunges

Run 100m

Instep Stretch

Training:

(1) Run 1.5 Miles for Time

RECORD FINISH TIME

******************************

 

WEDNESDAY

SESSION 3

Obj: Strength, Work Capacity

Warm Up:

3 Rounds

5x In-Place Lunges

1x Pull Up

5x Burpees

Instep Stretch

Lat + Pec Stretch

USE ASSESSMENT RESULTS FROM SESSION 1 TO CALCULATES REPS FOR PART (1) BELOW

Training:

(1) 5 Round Grind ...

30% Max Rep In-Place Lunges

Max Dead Hang from Pull Up Bar

30% Max Rep Burpees

So, if you scored 30x In-Place Lunges, and 23x Burpees on SESSION 1 ...

30 x .3 = 9

23 x .3 = 6.9 or 7 (round up)

Your reps for Part (1) would be:

9x In Place Lunges

Max Dead Hang from Pull Up Bar

7x Burpees

"Grind" = worth through the exercises in this circuit steadily, not frantically, for the prescribed time or number of rounds

Max Dead Hang from Pull Up Bar - Exactly like it sounds - grab onto the pull up bar with both hands, and dead hang as long as possible - this is grip training. Stop when one or both hands come off the bar.

(2) 20 Minute AMRAP (As Many Rounds as Possible)

3x Renegade Man Makers @ 15/25#

Run 100m with Dumbbells

5x EOs

(3) 2 Rounds

Instep Stretch

Lat + Pec Stretch

Foam Roll Low Back

******************************

 

THURSDAY

SESSION 4

Obj: Endurance - Aerobic Base

Training:

(1) Run 3 Miles at an Easy Pace

"Easy" = you can speak in full sentences while running

(2) Foam Roll Legs, Low Back

******************************

 

FRIDAY

SESSION 5

Obj: 60 Minute Mini-Event

Training:

(1) 60 Minute AMRAP (As Many Rounds as Possible)

5x Renegade Man Makers @ 15/25#

Run 100m with dumbbells (down 50m, back 50m)

5x Sandbag Clean @ 40/60#

Run 100m with Sandbag (down 50m, back 50m)

Run 400m Unloaded

(3) 2 Rounds

Hip Flexor Stretch

Instep Stretch

Pigeon Stretch

Comments:

You can either complete this session from a gym or garage gym, or take the equipment (dumbbells, sandbag) outside to a track, park, etc.

Show More

1)  Mission Direct

Gym numbers mean nothing. All that matters is mission performance. 

To this end, MTI’s fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.

We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.

 

2) Fitness Solutions Built from the Ground Up

MTI’s programming is not “re-tread” bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We’ve built our fitness programming for mountain and tactical athletes from the ground up.

The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.

Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.

Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.

Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.

 

3) The MTI Method

→ Research: MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

→ Deploy & Assess: We deploy the training plan “Lab Rats” at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan. Post cycle we assess the programming’s effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn’t.

→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.

→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

 

4) Mission-Direct Research

MTI exists to “Improve Mountain and Tactical Athletes mission performance and keep them safe.” To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI’s Mission-Direct Research methodology, and Here to read about just few of our research efforts.

5) Field Proven

Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.

 

6) Programming Breadth

MTI’s library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.

Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.

 

7) Worldwide Influence

Our work is not limited to US Athletes.

We’ve developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.

Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.

On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI’s programming to prepare for mountain objectives.

 

8) Mission Performance beyond Fitness

MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe. 

This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety. 

Fitness is just one area of our work.

Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.

Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.

 

9) Direct, Honest, Clear Answers

Since 2007 we’ve taken and answered dozens of questions weekly from mountain and tactical athletes. We’ve saved these individual Q&A’s and now thousands are archived on our site.

We’re not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn’t for everyone. If we can help, we’ll let you know. If we can’t, we’ll let you know that, too.

– Rob Shaul, Founder

 

All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman – so I can’t put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there – our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we’ve put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

Questions?
Email: rob@mtntactical.com

COMMON QUESTIONS:

Do you have any reviews or testimonials from athletes who have used your Athlete’s Subscription
Yes. Click HERE.

Is it true you guarantee your stuff works?
Yes. If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.

You have a lot of competitors. Why should I choose MTI?
MTI is driven to improve mountain and tactical athletes’ mission performance and keep them safe. This emphasis and focus on mission performance sets us apart. Read about more that sets us apart HERE.

If I purchase a plan or subscription, how do I access the programming?
All of our plans are online, accessible via username and password.
You can log in through our →Website  or Mobile App →IOS and Android.

Do you have downloadable .pdf’s of the training plans?
No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.

Do you have a mobile app?
Yes, we do. Available for IOS and Android.

What is the difference between purchasing an individual training plan, packet of plans or an Athlete’s Subscription?

  • Plan – Like purchasing the DVD of the first Star Wars movie. You own it forever, including any updates we make to the plan.
  • Packet – Like purchasing the DVD’s of all the Star Wars movies. You own them forever, including any updates we make to the plans.
  • Athlete’s Subscription – Like subscribing to Netflix. You get access to all 200+ plan in our library, but lose access if you unsubscribe.

If I purchase an Athletes Subscription Can I cancel on my own, anytime?
Yes.

Do I have to contact MTI to cancel or can I do it myself?
You can do it yourself. Instructions HERE.

If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help?
Yes. We answer dozens of training questions from athletes weekly. Email coach@mtntactical.com.

If you add new plans or update existing plans after I subscribe will I have access to them?
Yes. We are continuously adding training plans and packets (2-5/month) and updating plans. With your subscription you’ll have access to all new plans, new courses and plan updates.

What Equipment is Required?
Click the “Required Equipment” tab to find out what equipment is required for the specific plan you are interested in.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming. You are encouraged to do it before purchasing.

What if I have more questions?
Email rob@mtntactical.com

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