Friday, July 25, 2014

Training for Obstacles, Part 2



When training for your obstacles it is not necessary to throw out your current routine.  It is important to change it up and add a little more of a challenge to your everyday moves.  Finding new moves for lower body training can sometimes be difficult.  Below you’ll find a few recommended lower body moves for obstacle training.
 

Diagonal Lunges
 

Start standing straight up and twist to bring your leg across your body into a lunge (see picture).  Alternate legs and increase your speed to add a little more of a challenge to your routine.
 



Burpee Box Jumps
This is exactly what it sounds like!  Drop down and do a burpee.  On your way back up instead of doing the normal 6 inch jump try adding a box jump.  Aim to jump up 20 inches onto a box instead of the “6 inch” jump the burpee normally entails.  Below is a link of a video that demonstrates the correct way to do a burpee box jump.


 Sumo Walk
Step one is to grab a weighted plate.  The amount of weight is completely up to you and your skill level.  Hug the plate close to your chest.  Squat down into a wide stance (see picture).  Walk with this wide stance without resting your arms on your legs.


Farmers Carry

Most obstacle courses are now making you carry heavy objects.  Practicing carrying heavy objects won’t just help your training; it will help your grip strength, leg strength, and even your endurance.  The pictures you see are just a couple ideas of how to perform it.  Another popular way to perform the farmers carry is to use a sandbag.
 

Tire Flips


Yes, I said tire.  You won’t realize it while you’re doing it but this is not only going to work your upper body but also your legs!  Find an old tractor tire and flip it through your yard.  You’ll feel the burn, trust me on this one.






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

 


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