Grip strength workout for Obstacle course race training!

This is a workout I put together for our sister site.  It’s a perfect workout to build upper body and grip strength needed to conquer the monkey bars, rigs, rope/wall climbs and cargo nets for your obstacle course race.  Plus, working out on the playground is fun!!

grip

Needed:

Set of monkey bars

Warm-up:
Walk/jog 1 minute
20 arm circles each direction
20 straight leg lifts each leg
10 pushups
repeat 1 time

Monkey bar set (1 of each):
Forwards
Side-ways
Backwards
Hand over hand
Skipping a bar
Crawl using feet (video demonstration below)

Hanging set:
40 Pop-ups
30 hanging bicycles (video demonstration below)
20 knees to elbows
10 burpee pullups

REPEAT BOTH SETS 2 MORE TIMES!

VIDEOS:

Monkey bar “crawl”:

Hanging bicycles: 

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“Me and My Buddy” workout for trail runners and Obstacle course racers

This is a workout taken from Daily Outdoor Workouts, one of our sister sites.  Enjoy!

ME AND MY BUDDY

Walking with a friend in the dark is better than walking alone in the light.   – Helen Keller

NEEDED: 
A “Buddy” AKA:  A rock, log or hand-weight that is 10% or more of your body weight.

COMPLETE THE FOLLOWING WITH YOUR “BUDDY”

Standard Strength warm-up and then….

  • 3 mile hike/run
  • 50 walking lunges
  • 50 overhead presses
  • 50 russian twists
  • 50 ground to overhead squats

—->  The workout can be completed in any order, just don’t drop or put down your Buddy the entire workout!
—->  If you are really looking for a suffer fest, repeat the workout twice!

*A note from Lauren: 
I came up with this workout when I was training for the Warrior Dash World championships race last summer.  We drove up to Guanella pass (near the base of Mnt Bierstadt, a front range 14,000 foot peak) and I completed this workout at altitude.   Whether you are training for an OCR event or just love trail running, this workout will help you gain strength and fitness to run stronger, longer!

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2 tough workouts that will help you to conquer steep hills

2 tough workouts that will help you to conquer steep hills

Are hills your nemesis?   Maybe you just can’t seem to catch your breath on the ups or are tentative on the downs.  Try out these workouts to improve your skills and fitness so you can conquer those hills with confidence!

Stair add-ons:

You need to find a location that has multiple flights of stairs.  An office building, stadium or if you live in the Denver metro area Red Rocks Amphitheatre.

Stair work is one of the best ways to improve cardiovascular fitness but more importantly it helps to improve your motor skills and turnover (or cadence).

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3 multi-trail adventure runs in front range Colorado

3 multi-trail adventure runs in front range Colorado

I love a good adventure.  In fact, you could say my thirst for discovering new trails and desire to see what is around that next bend has been a driving force in my trail running career.

Finding a trail system (or multiple) that have sections of varying lengths you can link together is a great way to add mileage as your fitness level and skills on the trails increase.  Check out my recommendations in the front range for beginner to advanced trail runners and please share in the comments below your favorite multi-trail adventures in Colorado!!

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How to train for an obstacle course race, parent style

Obstacle course racing.  There is no denying it: the sport is here to stay.  It is now the fastest growing sport in the world and for a good reason:  it is so much fun!

Parents have a unique skill set that gives them some particular advantages when it comes to obstacle racing.  For example, we are used to:

bag-lady
Carrying heavy, awkward loads….

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5 exercises runners should be doing everyday

5 exercises runners should be doing everyday

You love to run.  Or maybe you don’t.  Wherever you are on the spectrum, if you are planning on adding more mileage or training for an event, you need to make sure that your body is adequately prepared to take on the additional stresses running places on the body.

What do we mean by this?
Strength training!

Many runners neglect strengthening the muscles they use when running.  And not only those muscles, but the opposing muscles too. In order to prevent injury and run at your best, you need to ensure that your body is strong and your training plan is well balanced.

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