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