The 5 best exercises to prepare for an obstacle course
In this funny episode of 2 coffees with SenseiSensei Pascal offers you the 5 best exercises to prepare for your next obstacle course challenge (e.g. Spartan Race), with a very special guest!
An experienced SpartanFit obstacle sports preparatory training specialist, Sensei Pascal has identified the functional exercises that optimize your OCR performance, as well as the practices that are important for injury prevention.
Knowing the right preparatory exercises is fundamental to developing your energy efficiency in OCR and significantly increases your performance - and your enjoyment - on the course.
With the assistance of legendary model athlete Gymnastique Gilles, our head trainer explains the technical particularities of each of these obstacle course-specific exercises, to ensure optimal execution.
Like any well-balanced functional training session, it starts with a proper warm-up of about 10 mins.
5 exercises to prepare for your obstacle course
Dead Hang and Active Hang suspension
01
Passive suspension can be performed with any safe horizontal bar at the body support (e.g. structure at the training center, pull-up bar attached to a door frame).
Hands pronated (palms outwards) and arms distanced, allow yourself to hang from the bar, actively engaging the shoulder scapula (scapular depression) and abdominal girdle. Hold until exhausted, then repeat after a pause (e.g. 30 secs).
The active variation of this exercise can also be performed with any safe horizontal suspension bar.
With hands supinated (palms facing you) and arms close to your body, perform a full pull-up and hold the upper position until exhausted. Engage the abdominal belt to stabilize the suspension. Repeat after a pause (e.g. 30 secs).
These two preparatory exercises are essential to developing your ability to overcome suspension obstacles such as horizontal bars, rings, etc.
Note that an elastic band can be used to ease the suspension effort.
Box Jumps
02
First, position your posture: legs slightly wider than shoulders, feet and back straight. Keep your knees above your big toe and engage your glutes to maintain this alignment during the jump. On initiation, hold the stance and engage the arms. At the moment of explosion, use the momentum of the arms and raise the knees as high as possible. Cushion the impact of the landing with a squat.
Your vertical jumping power will be a great help when attacking obstacles such as the various walls to cross or the rope to climb.
Jump Chin-Ups
03
Under a horizontal bar at the right height, perform an explosive vertical jump to catch the bar with supinated hands, keeping the arms close to the body. Follow with a full pull until the bar is passed by the chin. Control the descent and cushion the impact of the landing with a slight flexion of the hips/legs (squat).
This exercise is relevant for increasing the height of your attack on the rope and starting your climbing effort as high as possible.
Abdominal board (and variations)
04
In the supine position, supported by the forearms, establish a neutral spine position by correctly positioning the pelvis. Lift the knees off the floor, engaging the abdominal cavity, including the transversus abdominis. Hold until the posture can no longer be maintained. Vary execution creatively to develop versatile stabilization (e.g. stability ball).
Your ability to stabilize your body is important when performing obstacles, including carrying heavy loads, to control your movements in space and avoid unnecessary movements.
Deadlift
05
A fundamental movement in weightlifting, mastery of the deadlift is essential for safe and optimal performance when carrying heavy loads (e.g. weighted bucket). After positioning the pelvis and back in a neutral position, bend the legs to grip a heavy dumbbell.
As you lift, keep your feet under your hips and engage your pelvis, as well as your shoulder blades, to maintain an upright posture. With your gaze fixed forward (not down), push down on your heels and lift the load off the ground. After reaching a full vertical, control the descent while maintaining your posture.
Conclusion
An obstacle race is a super-motivating challenge that requires specific physical preparation to be savored as a positive, exhilarating experience all the way to the finish line.
Make sure you have the best success at your next race by improving on the few tips you've learned here with our specialized show jumping group training or find out about our upcoming Obstacles101 technical workshop.
I look forward to seeing you - full of mud - on the trails, and good luck with your preparations!
