{"id":97670,"date":"2014-04-24T08:23:56","date_gmt":"2014-04-24T13:23:56","guid":{"rendered":"https:\/\/www.dietsinreview.com\/diet_column\/?p=97670"},"modified":"2014-04-24T10:06:46","modified_gmt":"2014-04-24T15:06:46","slug":"exclusive-training-plan-for-obstacle-races-like-the-warrior-dash","status":"publish","type":"post","link":"https:\/\/dietsinreview.com\/diet_column\/04\/exclusive-training-plan-for-obstacle-races-like-the-warrior-dash\/","title":{"rendered":"EXCLUSIVE: Training Plan for Obstacle Races like the Warrior Dash"},"content":{"rendered":"

\"mud<\/a><\/p>\n

A client came to me not long ago and said she was planning to do a Warrior Dash<\/a> <\/strong>event with her daughter. She wanted to know if I thought she could do it. Would she be able to participate with knees that didn\u2019t let her run very fast or very long?<\/p>\n

My response was the running was the least of her concerns when it came to an obstacle course type of race. I told her I wasn\u2019t worried about her at all because I knew she was strong, fit and capable<\/a><\/strong>.\u00a0I knew months of functional fitness training<\/a><\/strong> (plus clean eating!) would get her through the race just fine.<\/p>\n

Her concern was indicative of the mistake most people make when they sign for a Warrior Dash or a Tough Mudder. They focus on covering the distance and not the obstacles that will be in their path. Working on leg endurance should be part of your training program, but it\u2019s important to balance it with body weight training. If you are training for your first Warrior Dash, here\u2019s a five-exercise workout I recommend to help you prepare for the challenges you\u2019ll face:<\/p>\n

    \n
  1. Mountain Climbers: You many not be climbing an actual mountain but you will be climbing. Using your hip flexors and core will be key in tackling walls and crawling challenges like Road Rage.<\/li>\n
  2. TRX Row: I love using suspension trainers to practice pulling a client\u2019s own body weight. The exercise can be made more challenging by taking your body lower and more parallel to the ground.<\/li>\n
  3. Box jumps: You need to practice jumping and landing safely. Try both jumping up on the box and jumping off a box or step to the ground.<\/li>\n
  4. T \u2013 Push up: Between every push up, rotate your body to a side plank or \u201cT\u201d position. Not only are you strengthening your push muscles but you\u2019re developing core strength and body control.<\/li>\n
  5. Step Ups: Use a weight bench or park bench (not an aerobic step) to practice keeping your balance while climbing up. Don\u2019t use any weights but climb up and down at a brisk pace to challenge your heart as well.<\/li>\n<\/ol>\n

    I recommend doing all of these exercises in a circuit, starting with a ratio of 30 seconds of work and 30 seconds of rest. As you get closer to race day, decrease the work ratio increase the rest ratio until you work for the entire minute and only rest after all 5 exercises have been completed. Do this workout for up to 5 rounds.<\/p>\n

    Don\u2019t forget to test out your race day attire and fuel. Check out my favorite energy bars<\/a> <\/strong>for a pre workout\/pre race snack!<\/p>\n

    Have you recently completed a Warrior Dash? What do you wish you had included in your training plan?<\/p>\n

    \u00a0Image by\u00a0Leena Robinson \/ Shutterstock.com<\/em><\/p>\n

    Also Read:<\/strong><\/p>\n

    Mud Runs Explode in Popularity Even Among the Sedentary<\/a><\/strong><\/p>\n

    Get Down and Dirty at Pretty Muddy, a Women-Only Obstacle Mud Run<\/a><\/strong><\/p>\n

    A Beginner’s Guide to Strength Training<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

    A client came to me not long ago and said she was planning to do a Warrior Dash event with her daughter. She wanted to know if I thought she could do it. Would she be able to participate with … Continue reading →<\/span><\/a><\/p>\n","protected":false},"author":58,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[3687,18,93,58],"tags":[5591,6982,9114,10576,387,1943,9720,9115],"class_list":["post-97670","post","type-post","status-publish","format-standard","hentry","category-adult-health","category-fitness","category-mens-health","category-womens-health","tag-cardiovascular-training","tag-cross-training","tag-mud-runs","tag-obstacle-races","tag-races","tag-strength-training","tag-tough-mudder","tag-warrior-dash"],"acf":[],"_links":{"self":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/97670","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/users\/58"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/comments?post=97670"}],"version-history":[{"count":4,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/97670\/revisions"}],"predecessor-version":[{"id":97675,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/97670\/revisions\/97675"}],"wp:attachment":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/media?parent=97670"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/categories?post=97670"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/tags?post=97670"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}