Wake up, eat, commute, work…Wake up, eat, commute, work… What happened to us? When did daily life become a metaphorical treadmill? When did the idea of working out become a literal one? Pushing your body’s limits isn’t something inherently dangerous; it’s what we need, and it’s what your body is craving whether you realize it or not. There is nothing like the feeling of exhilaration and accomplishment that can only come from leaving it all on the floor. An adventure race like a Tough Mudder can give you just that, but before you sign up, we’ve got the training program you need so you can tackle the course with proficiency—whether you’re an adventure race rookie or a grizzled veteran.
In order to achieve your ultimate goal—which might be as simple as completing the course—preparation is key. No matter what race you participate in, you will be required to complete a variety of obstacles in which your strength, agility, and endurance will be put to the test. This includes running through mud, carrying heavy objects, crawling on all fours under barbed wire, dragging rocks, swimming, climbing over 10-foot walls, and, in some cases, being (slightly) electrocuted at the finish line. Whatever the variables might be, training hard is the only way to make it through intact (more or less).
The Adventure Race Workout
The best way to train for adventure racing is to follow a routine that will challenge your strength and explosive power while simultaneously testing your cardiovascular endurance. This four-week program is designed to do exactly that. Ideally, you should perform some of the routines outside to replicate the conditions of an actual race, but if that is not a possibility, you can easily perform the entire program at your local gym. All you need is a timer and a few dumbbells. To train all energy systems, each day will focus on something different. Day 1 features Tabata-style circuits, Day 2 is pure strength training, Days 3 and 7 are active recovery, Day 4 is HIIT, Day 5 is high-volume training, and Day 6 is steady-state cardio via a long-distance run.
Exercises 1A-1B make up HIIT Part 1 and should be performed for 12 mins. 2A-2B make up Circuit 1. 3A-3B make up HIIT Part 2 and should be performed for 12 mins. Exercises 4A-4C make up Circuit 2.
Do not rest between sets. Rest only at the end of each circuit. In other words, complete 1 set of exercises 1-5 straight through, rest, then repeat for the prescribed number of sets.
Exercises 1A-1B make up HIIT Part 1 and should be performed for 12 mins. 2A-2B make up Circuit 1. 3A-3B make up HIIT Part 2 and should be performed for 12 mins. Exercises 4A-4C make up Circuit 2.
Do not rest between sets. Rest only at the end of each circuit. In other words, complete 1 set of exercises 1-5 straight through, rest, then repeat for the prescribed number of sets.
Exercises 1A-1B make up HIIT Part 1 and should be performed for 12 mins. 2A-2B make up Circuit 1. 3A-3B make up HIIT Part 2 and should be performed for 12 mins. Exercises 4A-4C make up Circuit 2.
Do not rest between sets. Rest only at the end of each circuit. In other words, complete 1 set of exercises 1-5 straight through, rest, then repeat for the prescribed number of sets.
Exercises 1A-1B make up HIIT Part 1 and should be performed for 12 mins. 2A-2B make up Circuit 1. 3A-3B make up HIIT Part 2 and should be performed for 12 mins. Exercises 4A-4C make up Circuit 2.
Do not rest between sets. Rest only at the end of each circuit. In other words, complete 1 set of exercises 1-5 straight through, rest, then repeat for the prescribed number of sets.
