13 week Obsticle course training plan

Average Weekly Training Hours 05:47
Training Load By Week
Average Weekly Training Hours 05:47
Training Load By Week

This 13 week Training plan will prepare you for the strength and endurance required for a 3-5 hour obstacle course.

Sample Day 1
1:00:00
* Kickoff

Kickoff to TM training:

W/U:
Walk 5 min. Begin slow and increase speed.
Dynamic stretching, 10 yards ea
Quad walks
Knee huggers
Arm Swings
Walking lunge w/twist
A-Skip

Main set:

Find a smooth dirt hill with a slight uneaven surface and a 3 to 6% grade and do the following:
1) Run or walk uphill for 2 min, walk downhill. At the bottom of the hill do 10 pushups
2) Run or walk uphill for 2 min, walk downhill. At the bottom of the hill do 10 Burpees
3) Run or walk uphill for 2 min, walk downhill. At the bottom of the hill do 10 crunches
4) Run or walk uphill for 2 min, walk downhill. At the bottom of the hill do 10 Squats
5) Run or walk uphill for 2 min, walk downhill. At the bottom of the hill do 10 Jumping jacks
6) Run or walk uphill for 2 min while carrying something to simulate the log carry. Walk downhill.

Rest 2:00

10X:10 w/:05 rest body hang from a Pull-Up Bar to work on grip strength
Rest 1:00 and repeat


C/D:
Walk 5 min
Stretching each for :30
Spinal Twist Outside
Spinal Twist Inside
Knees to chest
Hip Flexor
Quad stretch
Chest stretch
Tricep stretch
Interlock fingers and reach high above head

Sample Day 2
0:30:00
Walk 0.50

Walk - Walking workouts are to be done at a fast walking pace. on a GPS pace should be 15 minute miles. Set up a Mapmyfitness account if have an iphone

Sample Day 3
0:31:00
2x10' Run

Run at an EZ conversation pace. You should be albe to talk in full sentenances without panting.

Sample Day 4
0:52:00
4x10' Run

Run at an EZ conversation pace. You should be albe to talk in full sentenances without panting.

Sample Day 5
0:41:30
3x10' Run

Run at an EZ conversation pace. You should be albe to talk in full sentenances without panting.

Sample Day 6
1:00:00
*Performnce Test #1

W/U
Walk 5 min.
Jog 5 min
Dynamic Stretching
Heel Walks
Knee hugs
butt kicks
Grapevines
run backwards

Test:
Do the following and record results for each:
Pushups
Planks
Body hang (Number of seconds)
Crunches
Tricep dips
1 mile run

C/D:
Walk 5 min
Stretching each for :30
Spinal Twist Outside
Spinal Twist Inside
Knees to chest
Hip Flexor
Quad stretch
Chest stretch
Tricep stretch
Interlock fingers and reach high above head

Sample Day 8
1:00:00
*Intro to OCR circuit

Time: 6:00 pm
Location: Valligio Park

Mark Terry
|
EDH Fitness

IRONMAN and USAT Certified Coach, NASM Certified Personal Trainer, F.I.S.T Certified Bike fitter. All distance triathlon training from Sprint to IM including strength training, nutrition guidance, and race planning.

  1. Private one-on-one Triathlon coaching with custom month to month and race specific training programs developed around your needs, goals and current abilities, beginner to advanced.
  2. Custom Training Plans developed around your needs, goals and current abilities also available.