Obstacle course racing: Guide to getting in shape for the race day!

Running an obstacle course is a huge challenge, especially if you are not in tip top shape. Consider the obstacle course and training period a physical boot camp, designed to get you as fit as possible.

Here are four exercise tips that will get you in the best shape possible for your next obstacle course racing event.

1. Circuit Training

Choose a time limit for your circuit training. For obstacle race training, a 30 minute circuit is ideal. The circuit is designed to work as both a muscle training and cardiovascular workout. Performing the exercises in quick succession increases your heart rate, providing a similar impact to running on the treadmill.

Choose five different exercises, complete six 1-minute sets with 1 minute of rest in between each set. A great example of a training circuit would be:

Circuit 1: Lunges

Circuit 2: Russian Ab Twists

Circuit 3: Tricep Dips

Circuit 4: Standing Dumbbell Curls

Circuit 5: Squats

2. Pull Ups

Have you ever tried pulling yourself up a greased up half pipe by your fingertips? Say goodbye to the jungle gym in the park. Most obstacle course racing events involve a lot of climbing. This is the most underestimated element of the race. Whether it is walls, ropes, or other unusual obstacles, you will have to use every last ounce of your body’s pulling power. In order to get in shape, consider doing a wide variety of pull up exercises in the weeks leading up to the event. Consider this a sample pull up work out (check out how to do a stud bar pull up if you have any questions):

1: Lat Pulldowns

2: Assisted Pull-Up Machine

3: Hanging from a Bar with One and Two Hands

4: Ground Pull Ups

5: Batwings

3. Single Leg Training

Single leg training is a great way to get dramatic improvements in movement, muscle strength and endurance. Not everyone has the luxury of being able to spend 2-3 hours a day at the gym. If your time is limited, but you still want to be ready for the obstacle course race, engage the following exercises:

1: Single Leg Deadlifts

2: King Deadlifts

3: Swiss Ball Leg Curls

4. Power Cleans

Power cleans are similar to deadlifts, where you have to clean the floor from the barbell by pulling it forward onto your shoulders. There are several varieties of the power clean, including the squat clean, split clean, hang clean, and power clean. This exercise is known to greatly improve power development, muscle development and your flexibility. When training for an event such as obstacle course racing, power cleans are the best way to get in shape.

Completing any combination of these four exercise groups will see you in great shape for your next obstacle course racing event.