4 Week Obstacle Course Training Plan

4 Week Obstacle Course Training Plan

4 weeks to go until Tough Mudder? This training programme will prepare you for any obstacle course race.

It can also be used for longer if you have more time to prepare for the big event. It includes strength sessions to increase your power, aerobic sessions to get you between obstacles and anaerobic sessions to help you get there and recover faster.

It is fundamental to warm up AND down with each session. Prepare your body before exercise and take 5-10 minutes at the end of your session to just get your breath back and calm the body down again. This could be a small mobility sequence, some stretches or a foam roll. 

Week 1 

Session 1 – Strength Session.

Pick 1 exercise from each of the 4 Exercise categories. Aim for at least 5 reps of each exercise. 

Superset it with 1 exercise from the Superset section. Go for at least 10 reps on the Superset exercise.

Aim for 5 total sets and rest for up to 2 minutes between sets

Exercise Category 1

Full Squats, Front Squats, Half Squats, Deadlifts, Trap Bar Deadlift, Lunges, Bulgarian Split Squats

Exercise Category 2

                Flat Bench (Barbell or Dumbbells), Incline Bench (Barbell or Dumbbells), Chest Press Machine

Exercise Category 3

                Lat Pull Downs, Pull Ups, Bent Over Rows, Seated Rows

Exercise Category 4

                Push Press, Seated Shoulder Press, Pull Overs    

Superset with 1 of:

                Box Jumps; Press Ups; Roll Outs; Hanging/Hanging Leg Raises 

Don't forget to COOL DOWN 

Session 2 – HIIT

WARM UP - something to prime the muscles and get the heart rate raised.

This should be a quick and intense session. Rest for 15 seconds between each exercise.

10 rounds of 45 seconds Kettlebell Swings (challenge yourself with the weight)

10 rounds of 45 seconds Press Ups

10 rounds of 45 seconds Max Rowing

COOL DOWN!

Session 3 – Strength

Pick a different exercise from each Exercise category and stick to 2 mins rest between sets.

Session 4 – Run

Depending on the distance of your Tough Mudder gradually build up from where you are to where you want to be! If you are racking up the weekly miles increase the distance and keep a nice tempo throughout.

Bonus

Any mobility work that can be incorporated into training, even if it is just part of the warm up or warm down will be beneficial especially if you spend the rest of the day sat at a desk! Give your hips some love, do some air squats, lunge and twist, foam roll, scapula retraction anything to help loosen up your body and prime you for performance.

Week 2

Session 1 – Circuits

It is up to you if you use reps or timings for this circuit, which ever you find it easier to keep track of:

4 rounds for 10 reps/30-60seconds each exercise, changing the upper body exercise each circuit. All you need is a step, a weight and a mat. Use an appropriate weight for each exercise, you should be able to use the same weight for each exercise e.g. 20kg bar for bent over rows and squats.

Step Ups

Press ups/Push Press/Tricep Dips/Bent over Rows

Squats

Press ups/Push Press/Tricep Dips/Bent over Rows

Lunges

Press ups/Push Press/Tricep Dips/Bent over Rows

Straight Leg Deadlifts

Press ups/Push Press/Tricep Dips/Bent over Rows

Bulgarian Split Squats

Press ups/Push Press/Tricep Dips/Bent over Rows

Hip Thrusts

Press ups/Push Press/Tricep Dips/Bent over Rows

Side Lunges

Press ups/Push Press/Tricep Dips/Bent over Rows

Session 2 – Strength

Pick a different exercise from each category for this session. Again, aim for 5 sets of 4-6 reps, super setting each exercise and 2 mins recovery between sets.

Session 3 – HIIT on the Bike

Time to change it up and get on the bike. Another short and sharp session that will hopefully surprise your body after all the running and full body sessions.

10 rounds of 45 seconds Max Effort. 15 seconds rest.

10 rounds of 30 seconds Max Effort. 30 seconds rest.

10 rounds of15 seconds Max Effort. 45 seconds Rest

Session 4 - Run

Go for a slightly faster, shorter run this week. Instead of plodding along for an hour try and push yourself for 30 minutes, or time yourself over a distance e.g. 5k

Bonus

Treat yourself to some extra recovery. Even if it just foam rolling in front of the TV whilst your favourite programme is on or try and get to a yoga studio and allow yourself to focus on you for an hour or so!

Week 3

Session 1 – Strength

Same session as week 1 strength session 1. You can change up the superset exercises if you feel like you need to if not just try and push the weights up from week 1.

Session 2 – Circuits

Same as Week 2 Session 1 Circuits.

Timings or reps it's up to you, another full body circuit this time with upper body being the focus. You don’t need to use a weight for the lower body exercise.

4 rounds for 10 reps/30-60seconds each exercise, changing the upper body exercise each circuit. All you need is a step, a weight and a mat. Use an appropriate weight for each exercise, you should be able to use the same weight for each exercise e.g. 20kg bar for bent over rows and push press.

Session 3 – Strength

Same session as Week 1 Strength Session 2. You can change up the superset exercises if you feel like you need to if not just try and push the weights up from week 1.

Session 4 – Run

If this is your only run of the week go for a nice steady state. If this is an extra run, you have manged to fit in try running 1 min faster and 1 min slower for 30 minutes just to change things up and challenge your body.

Bonus

Mobility is key, maybe get a sports massage leading into this final week of preparation, aid recovery however possible!

Week 4

Nothing new in here, just optimising what you have done so far. If there are exercises you have loved of hated throughout make sure to tweak the programme accordingly. 1-2 weeks out from race day and we want to be avoiding any chance of injury!

Session 1 – HIIT

Rest for 15 seconds betwen each exercise.

10 rounds of 45 seconds Kettlebell Swings (challenge yourself with the weight)

10 rounds of 45 seconds or Press Ups

10 rounds of 45 seconds Max Rowing

Cool downs are fundamental at this stage, see if you can jump in an ice bath or have a cold shower to optimise recovery.

Session 2 – Strength

Same session as Week 2 Strength session. You can change up the superset exercises if you feel like you need to if not just try and push the weights up from Week 2.

Session 3 – Circuits

Same circuit as week 2.. If you were sore for a long time after the previous circuits feel free to take the weights out this week, you will still get all the aerobic benefit without so much of the muscle soreness. It depends on how quickly you recover and how you have progressed through the training programme.      

Session 4 – Run

This last run is very much up to you. If you want a nice short sharp run out then go for it, if you want to do a longer steady state run then do that. I wouldn’t recommend doing a super long run as this may cause more damage than benefit at this stage.

Bonus

Any extra recovery will be fundamental at this point. A yoga session might be beneficial to help loosed off tight joints and allow you to get a feel for your body and how it has been adapting to the training programme.

Depending on your fitness levels try and leave a few days to recover from your last run before the actual race. 3-5 days should be adequate, you can always include mobility sessions on these days but there’s nothing like being fully recovered and itching to race to help give you a great performance!

Race Day

If you have done the training then you will be fully prepared for this day!

Make sure you go to bed early the day before and get a good night’s sleep! Fuel up with your normal breakfast and make sure your water bottle is full.

Allow plenty of time to get the event, look at the location before the day of the race to avoid any extra race day stress.

Follow your normal pre-training warm up, now is not the time to be experimenting with new stretches or copying someone else’s mobility drills just because they have nice trainers on!

All that is left now, is for you to enjoy yourself!


The Author

Izzy Jeffs

Izzy is a British champion javelin thrower and has competed in two Commonwealth Games finals. She has competed for Great Britain on several occasions. Izzy is a personal trainer and spends a lot of time training in the gym, building muscle. When she is not training at the track or in the gym, she is eating. You’ve got to eat big to get big! .

Comments

Would you like to post a comment? Please register or log in.

Log In Register

Share this

Popular Posts

We want to give you the best website experience possible by using cookies. Carry on browsing if you’re happy with this, or find out how to manage your cookies and view our Cookie Policy.
Read PayAsUGym’s updated Privacy Policy.