Friday, 10 August 2012

Obstacle race strength training circuit

Prior to starting any training, it is recommended you have a medical examination to ensure it is safe for you to do so.

Any training program needs to be specific to the individual and event and you need time to develop, build and enhance fitness levels so we advise a minimum of 12 weeks to give the best available progression.

  • Build you up to a level of fitness; introduction to training methods and core skills (3 weeks)
  • Test, recovery and adjustment of the training program (1 week)
  • Build you up to higher level of fitness; more specific and functional (3 weeks)
  • Test, recovery and adjustment of the training program (1 week)
  • Build you up to an even higher level of fitness; enhancing specific attributes (3 weeks)
You need to set SMART goals and the best way to start is to do a fitness test before you commence your training program so that you can accurately measure progress. It can be a simple like completing a circuit testing all components of fitness you need for the race for 1 minute each exercise/to fatigue and recording your score to measure against next time.


Beginner Core, Balance & Strength Circuit
The best way to do this is to set a time for each exercise to be performed in such as 30s-60s depending upon your current fitness level. Do each exercise for the allotted time one after the other with no/15s rest. At the end of the 10 exercises have a 60s rest and you can repeat up to 3 times depending upon your fitness level.
For instructions/pictures on how to perform visit our website.
Exercise
Weeks 1-3
Weeks 4-6
Weeks 7-9
Weeks 10-12
1
½ Press Up
Full Press Up
T Press Up
Plyo Press Up
2
½ Jacks
Jumping Jacks
½ Star Jumps
Star Jumps
3
Sit Ups
Supine Leg Raises
½ Snap Ups
Full Snap Ups
4
Squats
½ Jump Squats
Deep Jump Squats
Tuck Jumps
5
Back Extensions
Prone Leg Raises
Opposite Arm & Leg raises
Prone Skydiver Snaps
6
Prone Sprints
Squat Thrusts
Squat Thrust Stand Up
Squat Thrust Jump Up
7
Bench Tricep Dips
Chair Tricep Dips
Feet Up Tricep Dips
1 Leg/Stability Ball Tricep Dips
8
Moving Lunge
Stance Switches
½ Split Jumps
Full Split Jumps
9
Table/Fence Chins
Bodyweight Chins
Towel Low Chins
Bodweight Towel Chins
10
Jog on Spot
Heel Flick
Knee Lifts
Rope climbs

Remember to finish with static stretches held for at least 20s each to stretch all areas worked and maintain flexibility. For more information visit our website.

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