As I mentioned yesterday, I ran a mud run/obstacle course race this past weekend…and it was awesome! It was the Rugged Maniac in New Jersey, but they have locations all over the country and in Canada as well. If you find one near you, definitely try it out. I’m going to go into a detailed recap later this week and add in reasons why you should do it. I noticed yesterday a lot of you said you’re nervous about injuries…so was I! But still…you should do one
The day after my race I was actually surprised at how sore I was. I consider myself in decent shape, though I know I’ve lost muscle and strength in the past few months. My arms were really sore after the race and my quads. Weird! So today I wanted to share a strength training workout specifically for those who might be training for a mud run.
These races are a lot of pulling yourself up and over things, squatting, crawling, etc. So those are the types of moves I focused on.
As always, do A1, A2 first, then move on. Perform each exercise for 3 sets of 15 reps. So do A1 15 times, then A2 15 times, then repeat 2 more times before moving on to the B exercises. Okay here we go:
- A1: Lat pull downs (Reason? Strength for pulling yourself up on obstacles like wall climbs)
- A2: Push ups (Reason? Chest and shoulder strenght for those barbed wire crawls)
- B1: Squat hold (Hold for 60 sec. Reason? Some obstacles require you to go through it in a crouched or squatting position…talk about quad burn!)
- B2: Negative pulls ups (Reason? Monkey bar or rings – where you need to use upper body strength to cross. Negative pull ups help build up strength so you can do unassisted pull ups. Start at the top of the bar, and take 3-5 seconds to lower yourself down SLOWLY. Use a box to boost yourself up to the top of the bar, repeat)
- C1: Walking lunges (Reason? You need quad and glute strength for all that hill running you’ll be doing!)
- C2: Inverted row (Reason? More upper body/pull strength)
- CORE: Planks, walking planks, any type of moving planks. (Reason? A lot of crawling is involved in mud runs, so planks/moving planks are good practice)
I was so tired during the barbed wire crawls because I know my core strength is lacking. I ended up rolling myself under them instead of crawling LOL.
What exercises would you add?
If injury wasn’t an issue, would you try a mud run?
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