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...]
Soccer Specific Strength and Conditioning Work Out
I was playing pick up soccer yesterday, and somebody made the comment that being in good shape is different from being in soccer shape. True that. With the constant sprinting and stopping, lateral movement, and quick footwork, you get a dynamic workout that steady state cardio doesn't necessarily provide. While one of the best ways to get in soccer shape is to actually play, Men' Fitness has provided a great soccer training work out to help you build the strength and stamina needed to perform on the pitch. Even if you're like me and play pick up soccer on a regular basis, this work out should help you step up your game. Check out the video below for the full work out, and get details on reps here. If you don't have an agility ladder, check them out of Amazon.. Post updated on 8/16/16 … [Read more...]