What is the best training for an obstacle course?

Obstacle course race training doesn’t just provide physical benefits like weight loss, improved balance, coordination, mobility, functional strength, and cardiovascular endurance, however. Training for an obstacle course race will ideally include a combination of the following 10 training modalities and practices. 1. Strength 2. High-Intensity Interval Training (HIIT) 3. Core and Lower Back 4. Plyometrics 5. Full-Body Endurance 6. Running 7. Grip Strength 8. Pulling/Flexing 9. Active Recovery 10. Rest Signing up for an obstacle course race can boost your motivation by giving you a date on the calendar for which to train. Barbell and/or dumbbell deadlifts prepare your lower back for the strain it will encounter during this unforgiving obstacle, and machine back extensions and barbell good-mornings are also great moves to prepare your spinal erectors for this core-centric obstacle. Inverted rows on a Smith Machine or TRX system help build your back up for this challenging obstacle, and you can simulate climbing a mud-slicked rope by looping a towel over a pull-up bar and hanging for as long as you can. Practicing the monkey bars at your local park or walking your hands side-to-side while hanging from a pull-up bar can help you prepare for any unknown rigs at your next obstacle course race. Practicing army and bear crawls at the gym will prepare you to move quickly and efficiently while low to the ground. If you’re ready to train for an obstacle course race, follow this training plan to cross the finish line in eight weeks.

I currently weight train 4 days a week with an upper/lower split and play indoor soccer once a week. I am thinking of stopping soccer for now and concentrating on other cardiovascular and endurance training. HIT and sprint type stuff once a week, and then once a week of 5km running. The hardest part for me was the long stretches of running, which must have been 3 or 4 km at the longest stretch, all off road and on uneven terrain in 34 °C weather. I plan on losing a bit of weight, maybe 2 or 3 kg leading up to the race so that It will be easier to do all the climbing and long distance running.

If you're training for an obstacle race then this is the training plan for you, it combines gym sessions, cross training and running to make sure that you'll be prepared for anything that the course may throw at you. Training for obstacle races With the number of obstacle races growing every year, it’s crucial to find the right balance of stamina and strength to help you overcome them, this training plan is designed to help with this. If you follow this plan then you’ll be fit, ready and raring to go come race day.