This is a repost from my previous blog about how I trained for an Obstacle Course Race Having completed my first obstacle course race (OCR), I have a better idea of what type of training you need to perform well.  Even though I was happy with my finish, I know I could have done better.  I now have a goal to beat for next year's Superhero Scramble.  Here is a training program I designed, which I would start 5-6 weeks out from the event. In each of the weight training sessions, rest no more than 1 minute between sets.  Always make sure to warm up properly before starting. Monday Back Squat - 3 sets of 10 at 80% One Rep Max Dumbbell Walking Lunge - 3 sets of 10 lunges each leg Deadlifts - 3 sets of 10 at 80% One Rep Max Straight Leg Deadlifts - 3 sets of 10 at 75% One Rep Max Stability Ball Hamstring Curls - 3 sets of 15 Bodyweight Calf Raise - 3 sets of 30 Raised Calf Farmer's Walk - 3 sets to fatigue Plank - 3 sets at 1 minute hold Russian V Twist - 3 sets of … [Read more...]