In an obstacle course race, you can expect to run, hike, jump, and crawl your way through different types of terrain. As you work your way through the course, your mind and body are put to the test.
Given that, you need a solid training plan that will help boost your mental toughness, running capacity, and full-body power. Here’s everything you need to know about OCR and obstacle race training.
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Why Try An Obstacle Course Race?
Races, like the Spartan Race, give you a great opportunity to not only get in shape, but also challenge yourself both mentally and physically. OCR provides an exciting, challenging experience unlike any other competitive event. Every mile—and every obstacle you overcome during the race—is a testament to your strength, determination, and resilience. And because OCR is a team sport, you’ll also have the opportunity to meet new people and create lasting bonds with your fellow racers.
How to train properly for and completing an OCR? . You’ll never be alone at an OCR, as fellow racers will cheer you on and often offer a helping hand. The finish line celebrations are also great, as you’ll celebrate your accomplishment with all sorts of swag, from protein bars and cold beers to tees and gear.
What To Expect From An Obstacle Course Race
Obstacle course racing is always fresh and new – you never quite know what to expect on race day as OCR race brands are always coming up with innovative new obstacles to keep the courses interesting and varied. You can expect anywhere from 12-20 obstacles in a shorter 3-5 mile course, or a whopping 30+ obstacles in a longer 14 mile (or more) course. Some obstacles will test your strength (like the Hercules Hoist where you have to pull a rope to raise a sandbag up a pulley system), others will be more about skill (like walking a balance beam or spear-throwing). No matter what sort of obstacles you encounter, it’ll be a fun and challenging race!
1. Bucket Carry
The typical bucket carry obstacle in a race requires you to carry a five-gallon bucket that is filled with rocks or sand. The loop is typically a quarter-mile long and it usually involves a hill. (The weight of the bucket is about 40 to 50 pounds for women and 50 to 75 pounds for men.)
2. Rope Climb
OCRs almost always require rope climbs, which is why it’s important to have a mix of strength, technique, and fearlessness when it comes to this particular obstacle. You’ll need to use a rope to scale a 20-foot wall, ring a bell at the top, and safely climb down the other side.
In order to prepare your back for this tough challenge, do inverted rows on a Smith Machine or TRX system. Grip strength is also key for this obstacle since the race-day rope is often slippery with mud – practice by looping a towel over a pull-up bar and hanging for as long as you can.
3. Rigs
Rigs are like evil monkey bars – tall metal structures with all sorts of hanging objects that you have to grab one by one to get across. Many rigs feature gymnastics rings, ropes, frayed nylon, baseballs – any combination of objects that will absolutely torch your forearms as you try to hold on.
Practicing the monkey bars at your local park or walking your hands side-to-side while hanging from a pullup bar can help you prep for the unknown rig ensemble.
4. Barbed Wire Crawl
Most OCRs will have some kind of low-crawling obstacles, which can include barbed wire, wooden beams, or an oversized pipe.
8-Week OCR Training Plan
If you’re looking to conquer an obstacle course race, follow this general training plan to prepare. With the right mindset and some hard work, you’ll be ready to take on anything that comes your way.
Start by gradually increasing your running mileage. If you’re not used to running long distances, start with a few miles and work your way up. In addition to running, add in strength-training exercises to help you build endurance and muscle. Obstacle course races require a lot of upper body strength, so focus on exercises that work your arms, chest, and back.
Finally, make sure to have a solid game plan for the race itself. Know which obstacles you feel confident about and which ones might give you trouble. Practice tackling the latter so that you’re ready for anything on race day. Follow these tips and you’ll be sure toCross the finish line conquering any obstacle course race!
To prepare for these obstacles, you should practice army and bear crawls at the gym. This will help you move quickly and comfortably while low to the ground. Improving your hip mobility will also make it easier to drop low, so incorporate side lunges and wide mountain climbers into your workout routine.
How It Works
This OCR training plan is designed to improve all aspects of your fitness, so you’ll focus on different types of training on different days of the week. A run or running and stair-climbing combo session are typically done four or five times a week, plus specific workouts that focus on different areas of development.
