Friday, June 27, 2014

Obstacle Training



Training for an obstacle course can be confusing.  Should you focus on running? Should you focus on your strength?  Below is a sample idea of how to train your upper body and speed.  Remember everyone is different.  You may need to increase your weights, reps, or distance in order to see improvements.  Mix and match the circuits below or do all of them together.  To be safe do not increase your weights, reps, or distance covered by more than 10% of what you were doing in the previous week.  For example if you were doing 50 push-ups a day for one week do not suddenly increase to 100 push-ups the next week.  Try 55 and then a couple days later increase to 65.  Going up gradually will help prevent injuries that could keep you out of the race you are training for.

Exercise
Interval of Work
Recovery Time
Reps
Plank
    Center
    Left Plank
    Right Plank

30 seconds
30 seconds
30 seconds

15 seconds after each plank
Repeat this at the beginning and end of your workout
Plyometrics
    High Knees
    Butt Kickers
    Side Shuffle
    Backwards Jog

20 meters
20 meters
20 meters
20 meters

30 seconds after a circuit of all 4 exercises

Repeat circuit 3-4 times
Upper Body (1)
    Push-Ups
    Kettlebell Swings
    Burpees

10-15 reps
10-15 reps
10-15 reps
1 minute after a circuit of all 3 exercises

Repeat circuit 2-3 times
Speed
    Sprint
    Long Jumps
    Sprint

100 meters
50 meters
50 meters

20 seconds after each exercise

Repeat circuit 2-3 times
Upper Body (2)
    Pulsing Push-Up
    Med Ball Slam
    Dips

30 seconds
10-15 Reps
10-15 reps
1 minute after a circuit of all 3 exercises

Repeat circuit 2-3 times


Running
    Run
    Sprint
    Run
    Sprint

400 meters
100 meters
300 meters
100 meters

30 seconds after each exercise

Repeat circuit 2-3 times
Jumps
    Tuck Jump
    Long Jump
    Switch Lunge

30 seconds
50 meters
30 seconds

30 seconds after a circuit of all 3 exercises

Repeat circuit 3-4 times


Look for more to come in the weeks to follow from our healthcare experts at Saint Vincent!





Jen Territo
Saint Vincent Wellness Coordinator
Certified AFAA Group Fitness Instructor
Saint Vincent Hospital
 

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