Interested in a long-distance journey trudging through mud and treking along trails? Maybe you’d prefer crawling, carrying and climbing your way through an extreme obstacle course? Regardless of the path and challenge you choose, you’d better be prepared for the tasks at hand. If you’re not sure where to start, don’t worry, we’ve got you covered.
Over the next three weeks we’ll be bringing you our Built for Training Video Series: Powered by Gillette. Tune in for expert advice and straight-from-the-trenches strategies that will ensure pure domination when you hit the course. The first step to ace an adventure race is to train right. So in this installment we paid a visit to John Annillo, Director of Operations at Training for Warriors for his five tips to getting in race-ready condition. Watch and learn and then check out the 4-week training structure and program we’ve provided below.
And be sure to come back next Thursday when we visit a Reebok Spartan Race training course and take on the toughest obstacles.
4-Week Training Structure >>
|WEEK 1||WEEK 2||WEEK 3||WEEK 4|
|Total Body Strength + 1 Mile Run||Total Body Strength + 1.5 Mile Run||Total Body Strength + 2 Mile Run||Total Body Strength + 2.5 Mile Run|
|Anaerobic/Conditioning Circuit (30 Min)||Conditioning Circuit||Conditioning Circuit||Conditioning Circuit|
|Trail Run + BW; 2 Miles Total||Trail Run + BW; 2 Miles Total||Trail Run + BW; 2.5 Miles Total||Trail Run + BW; 2.5 Miles Total|
|Total Body Strength (30 Min)||Total Body Strength (30 Min)||Total Body Strength (30 Min)||Total Body Strength (30 Min)|
|Moderate/Light Run (2 Miles)||Moderate/Light Run (2 Miles)||Moderate/Light Run (3 Miles)||Moderate/Light Run (3 Miles)|
Workout Samples >>
Total Body Strength: focus on mult-joint lifts to ensure adequate strength. Volume is low to avoid fatigue in other workouts.
|SUPERSET 1||SUPERSET 2||SUPERSET 3 – Optional|
|Squats 3×8||Overhead Press 3×8||Bench Press 3×8|
|Pull Ups 3×10||Deadlifts 4×3||Inverted Row 3×12|
Anaerobic Conditioning (20-30 Min Energy Circuit): Perform each exercise one after another. Rest 2 minutes and repeat the circuit
|KB Swings – 15 reps||Push Ups – 15 reps||Ladder – 45 seconds|
|Bodyweight Squats – 15 reps||Assisted Pistols – 5 each leg||Med Ball Slam – 20 reps|
|Foam Roll||Hip Swings||Fire Hydrants|
|Lying Hamstring Stretch||Side Leg Raise||Wide-Outs|
Training for Warriors is a training system used by everyone from Olympic medalists to the average gym goer. TFW certifies personal trainers to use their system and has over 70 licensed locations that offer their program to help people bring out their warrior within. For more, check out their website at TrainingForWarriors.com