Getting Mud Ready

Getting Mud Ready!

No training on earth can adequately prepare participants of obstacle races for elements such as jumping from a 9ft height or running through a field of electrical wires while wet and hot.

Dr. Marna Greenburg cited these issues and concerns with obstacle race athletes in a recent study she completed.

Electrical shock
Headache
Dehydration
Mental fatigue
Sprains and muscle Tears

So how do we train for the “Tough Mudder” or The Warrior Dash and come out of the experience unscathed?

Give yourself at least 8 – 10 weeks to allow your body to get used to these new high intensity workouts.

Here are some suggestions when beginning your Training

Weights 2x per week in gym for 30 – 45 minutes + 30 minutes body weight exercises like pull ups, chin – ups  or  rope pull ups.

Grouse Grind 1x per week for 7 weeks then try for 2x per week for the final 3 weeks.
Yoga 1x per week.

Obstacle exercises like low hurdles, climbing through kids play centers at parks and joining in a soccer game for a great cross training workout.

Increase intensity and duration as the weeks pass. The race will be well over 2 hrs. in duration.

In a nutshell training must incorporate endurance, strength, power, interval training , core stability , balance, mobility and recovery.

Competitively scrambling through small spaces, maneuvering under barbed wire, and jumping off high platforms into muddy cold water requires more than physical training.

Once you become tired and fatigued, if you are not used to it you will breakdown and the team will suffer.

You must prepare mentally for your safety and the safety of others and to be able to know when to do a component of the race or self select out of the obstacle.

I believe the races are more of a mental challenge than a physical one.

You are never comfortable and after 2-3 hrs you become fatigued and exhausted all adding up to a perfect storm for mental breakdown.

Have uncomfortable workout days like crawling in some mud and running in the rain. Set up an obstacle course. Play music you don’t enjoy to help prepare mentally.

Get seriously active for up to 3 hrs duration like you would at a competitive event.

Get Mud Ready both mentally and physically over a minimum of 10 weeks training and then look forward to the beer at the finish line. Great concept!

Mark O’Neill and Shelley Donald are both registered trainers.

Email:     oneillconditioning@hotmail.com

Web:   www.oneillconditioning.com