By Aaron Boike, B.S. Kinesiology, A.C.E. CPT
Strength, speed, coordination and stamina are all vital components of getting yourself ready for an obstacle race event. Over the past few years a huge wave of new obstacle races have emerged including the Tough Mudder, Rugged Maniac, Spartan Race, and Warrior Dash. These races offer a fun, challenging, and often team based alternative to typical endurance events. In addition, they require a more well-rounded approach to fitness than a standard running or biking event, making them ideal for those interested in reaching peak fitness.
Want to get in top shape for your obstacle race in 2016? Here is a workout designed to build the type of functional strength needed to overcome the toughest obstacles you will encounter.
The Kettlebell Swing – 3 sets of 15-20 repetitions
The kettlebell swing builds explosive power through your hips, as well as strengthening your arms, upper back, and posture. This leads to strong running form and the lower body power needed for jumping, bounding, and leaping over obstacles.
Med Ball Jump Squat – 3 sets of 10-15 repetitions
The jump squat is a great move to improve lower body strength and power. In addition, you’ll find your heart race racing at the end of an intense set, helping to build anaerobic cardiovascular power.
Four Square Jumps – 3 sets of 5 rotations around the center square on each side
This movement builds strength and power through the lower legs while simultaneously working coordination and lateral hip stability.
Renegade Row – 3 sets of 10 repetitions
This movement focuses on strengthening the core stabilizers including the abdominals and obliques. The muscles are the base of all functional movement and play a major role in all athletic activities.
TRX Ab Runners – 3 sets of 10-15 repetitions on each leg
The ab runner builds core and hip flexor strength. This movement is a great way to build mid-section strength particularly through the lower abdominals and obliques.
Dumbbell Self-Supported Row – 3 sets of 10 repetitions
This movement is the classic dumbbell row in a functional, core focused stance. This movement builds strength through the pulling muscles of the upper back while increasing core endurance.
TRX Chest Press – 3 sets of 10 repetitions
This movement builds strength through the pushing muscles of the upper body as well as the core, due to the plank position maintained to perform the movement correctly on the TRX.
Cable Rotation – 3 sets of 10 repetitions per side
Rotational movements are often overlooked, but are vital to a strong and athletic body. This movement builds rotational strength through the transverse abdominals and obliques.