3 Mud Workouts You Need To Try

3 Full Body Exercises That Will Get You Course Ready

3 Mud Workouts You Need To Try

At any given time during a Tough Mudder, you’ll need to use every muscle in your entire body. Crawling and climbing through, over, and around obstacles such as Kiss of Mud 2.0, Birth Canal,  Pyramid Scheme and The Gauntlet require the use of your legs, arms, back, chest, core, hands—all of ’em.

More importantly, making the transition between climbing, crawling, swinging, and running requires full body awareness, decent aerobic capacity and straight up grit.

Incorporating these 3 full body exercises into your workouts will help you build the strength and cardiovascular capacity you’ll need at your next Tough Mudder event.

Directions: Either incorporate these exercises into your current workout regime. Or, do 15 reps of each of the exercises below in a row, circuit-style. Then, rest 30 seconds, before repeating the circuit 2-3 more times for an ultimate Tough Mudder training workout.

Squat with Shoulder Press

Equipment Needed: Two dumbbells or kettlebells

How to Do It:

  1. Stand with one dumbbell in each hand, holding them with palms facing each other on top of your shoulders.
  2. Keeping elbows bent and dumbbells on top of your shoulders, squat down until your thighs are below parallel.
  3. When you break parallel, press heels into the floor and explode up towards the starting position. As you stand, press the weights overhead.  
  4. You should be standing with both arms extended overhead after pressing the weights up.
  5. Bring weights down back to shoulders in the starting position, before going immediately into the squat again.
  6. This is one fluid motion. There are no pauses between reps.

Trainer Tip: The power you generate on the way up from the squat should be what presses the weight overhead. Your shoulders will be used in this exercise, but it’s not a strict overhead press.                                                  

Burpee Lateral Hop

Equipment Needed: None

How to Do It:

  1. Clear at least 5 feet in front of and behind you. Stand tall with your feet hip-width apart and hands at your sides.
  2. Next, reach forward and drop your hands to the floor. As your hands reach for the floor, sit your hips back so that your legs are bending and moving with you.
  3. Kick your feet back so that you are in a pushup position with your palm remaining pressed to the floor.
  4. Do one pushup.
  5. Release your hands from the floor completely and allow your body to drop to the floor.
  6. Re-place your palms on the ground. Then press against the ground with your palms as you push your body into a straight-arm plank.
  7. Jump both feet forward, close to your your hands, so that you are in a low squat position. Then, jump laterally, or horizontally to your left or right. The goal is to have both feet landing at the same time.
  8. That’s one rep.
  9. Repeat. But for the next rep, jump horizontally in the other direction, or back towards where you came.

Trainer Tip: To increase difficulty, jump horizontally over a barrier such as a plastic step-up, a small box, or a partner that is in a plank position.

Russian Kettlebell Swing

Equipment Needed: One kettlebell

How to Do It:

  1. Stand with feet hips width apart with a kettlebell of moderate weight between your legs.
  2. Squatting down, grip the kettlebell by the handle with palms facing you and thumbs wrapped around the handle.
  3. Hold the kettlebell so that it is in front of your hips.
  4. Make sure your back is straight and that your core is engaged before you begin the movement.  
  5. Keeping your shoulders back, swing the bell backwards between your legs. To do this, bend slightly at the knees and hinge back at the hips.
  6. Next, drive through your heels, explode through your hips and  squeeze your glutes to send the weight upward from your quads.
  7. Aim to bring the weight to chest or eye-level height while keeping your arms extended out in front of you.
  8. As the kettlebell begins to descend, let the weight swing back between your legs as you prepare for a second rep.
  9. When you’re done with the movement, continue holding the kettlebell with a firm grip, and allow it to lower down back between your legs. 

Trainer Tip: Don’t lean forward too far with your shoulders at any point throughout the movement. The trick is keeping a straight back, slight knee bend, and backward to forward hip hinge.

Now you are ready for the course, book a Tough Mudder Ticket for an 2021 event today.

Источник: https://toughmudder.co.uk/blog/no-excuses/3-full-body-exercises-to-get-you-course-ready/

Tough Mudder Training Plan

3 Mud Workouts You Need To Try

Obstacle course races have dramatically increased in popularity in recent years, in large part thanks to the global success of Tough Mudder.

But they’re not just an alternative challenge for hardened fitness fiends – they’re also a first major event for irregular exercisers who have little interest in tackling the traditional physical tests of half marathons, marathons or cycling sportives.

If you’re a beginner you may be wondering how to prepare for a Tough Mudder, an event that requires you to run almost a half marathon while overcoming more than 20 obstacles. Well, wonder no more: here’s a beginner-friendly eight-week training plan that will get you to the start line in peak condition.

Before you begin training it’s worth evaluating your current fitness level.

A Tough Mudder is a test of both strength and endurance and if you’re primarily a runner or cyclist, you might have decent cardio fitness but lack the strength and just as importantly grip strength required to get past the obstacles.

Conversely, if you’re a weights room regular, you might need to focus on building your stamina. To ensure you complete (and enjoy) the race, tailor the plan slightly to improve your all-round fitness if necessary.

Read on for our complete eight-week Tough Mudder classic training plan, but if you’re looking for something that will help you overcome a Tough Mudder 5K – a shorter course without the mud, ice water or electric shocks – the main things to address are getting comfortable running 5K and improving your core strength. For starters, follow this couch to 5K programme and work on some beginner core exercises three times a week.

“This programme combines endurance and strength training to mimic the challenges you’ll face on race day,” says personal trainer Glenn Higgins, founder of Glenn Higgins Fitness. “Run and train outside where you can or you’ll get a shock on the day.”

Keep following the workout and you should see your scores improve as race day gets closer. But don’t forget that Tough Mudder is not just a physical challenge – our guide to staying mentally strong will help you stay the course.

Most of the moves require no kit, but you will need dumbbells, a medicine ball and a kettlebell. When doing moves with weights, choose a weight that make it challenging but possible to complete all the sets. If it starts to get easier, increase the weight.

Exercise Guide

You’ll be tackling all of the following exercises and more in Higgins’s training plan, so make sure you know how to do them.

Bear crawl: Crawl around on your hands and feet without letting any other part of the body touch the ground.

Box jump: Stand in front of a 50cm-high box. Lower into a quarter squat, then jump up so you land on the box with both feet. Aim for as soft a landing as possible. Then jump back down.

Burpee: From a standing position drop down so your hands are on the floor just in front of your feet. Then kick your legs back so you’re in a press-up position, before jumping your feet back towards your hands. Finish by exploding into the air and throwing your hands above your head.

Dumbbell thruster: Hold a dumbbell in each hand and curl them up to your shoulders. This is your starting position. Lower into a squat then push back up to standing and simultaneously raise the dumbbells above your head with straight arms. Bring them back down to your shoulders and repeat.

Jump lunge: Perform a regular lunge but instead of standing back up to the starting position, push up powerfully so you leave the ground. Switch your legs around in mid-air so that you land in a lunge position on the opposite leg.

Jump squat: Do a regular squat then explode off the ground, straightening your body and throwing your hands above your head. Land softly with knees slightly bent, then go straight into the next rep.

Kettlebell swing: Stand with your feet hip-width apart and your knees slightly bent. Grasp a kettlebell in both hands with palms facing towards you. Push it through your legs, then swing the bell forwards and up to shoulder height with your arms straight. Bring the weight down in a controlled manner until it passes between your legs, then swing it up again.

Lunge: Start in a standing position. Take a big step forward on one leg and lower your hips until both knees are bent at a 90° angle. Then push back up to the starting position.

Medicine ball slam: Stand holding a medicine ball in both hands. Lift it over your head until your arms are straight, then slam it down to the ground as hard as you can.

Mountain climber: Start in a press-up position. Bring one knee up towards your chest, keeping your core braced. Then lower it and bring the other knee up. Repeat at a fast pace.

Press-up: Get into position your hands and toes, with your hands shoulder-width apart and your feet hip-width apart. Bend your elbows to lower your upper body close to the ground, then push back up.

Pull-up: Grab a bar with your hands shoulder-width apart and palms facing away from you. Fully extend your arms, then pull up until your chin is above the bar. Then lower slowly.

Sit-up: Lie on the ground with your knees bent and feet on the floor. Brace your core and curl your upper body up towards your knees. Then lower it again slowly.

Squat: From a standing position bend your knees to lower until your thighs are parallel to the ground, keeping your back as straight as possible. Then stand back up.

Squat thrust: From a press-up position, jump your feet forward so they land with your knees below your pecs. Then jump back again.

Squat thrust to broad jump: Start in a standing position before dropping down into a press-up position and jumping your feet forward. Then stand up again and explode into a long standing jump forward, landing on both feet at the same time.

Tuck jump: From a standing position, drop into a shallow squat then explode off the ground. Jump as high as possible and bring your knees up to your chest. Land softly.

V-sit: Lie on the floor with your upper body and legs raised slightly off the ground. Then bend your legs and bring your knees up while also raising your upper body. Your knees should almost touch your chest. Then lower your torso and legs back to the start.

Week 1

Monday 5 rounds, 60 seconds’ rest after each round

  • 25 bodyweight squats
  • 25 bodyweight lunges
  • 15 jump squats
  • 15 jump lunges

Tuesday Run 2 miles (3.22km)

Wednesday Rest

Thursday 5 rounds, 60 seconds’ rest

  • 5 dumbbell thrusters
  • 10 tuck jumps
  • 20 squats
  • Tabata mountain climbers: 8 rounds, 20 seconds on, 10 seconds’ rest

Friday Run 2 miles (3.22km)

Saturday 10 rounds, 60 seconds’ rest

  • 10 press-ups
  • 10 burpees
  • 10 sit-ups

Sunday Rest

Week 2

Monday 8-12 rounds, 60 seconds’ rest

  • 20 kettlebell swings
  • 10 squat thrusts
  • 10 box jumps

Tuesday Run 3 miles (4.83km)

Wednesday Rest

Thursday 5 rounds, 60 seconds’ rest

  • 10 tuck jumps
  • 10 dumbbell thrusters
  • 10 ball slams
  • 10 box jumps

Friday Run 3 miles (4.83km)

Saturday 10 rounds, 60 seconds’ rest

  • 10 squats
  • 10 burpees
  • 10 sit-ups

Sunday Rest

Week 3

Monday 5 rounds, 60 seconds’ rest

  • 10 squat thrust to broad jumps
  • 50m bear crawl
  • 15 press-ups
  • 20 V-sits

Tuesday Run 3 miles (4.83km) with a 3kg weight in a rucksack

Wednesday Rest

Thursday 5 rounds, 60 seconds’ rest

  • 5 dumbbell thrusters
  • 10 tuck jumps
  • 15 lunges
  • 20 squats

Friday Run 3 miles (4.83km) with a 3kg weight in a rucksack

Saturday Run up a hill carrying a 4-6kg weight in a rucksack. Run for 90 seconds, rest for 30 seconds. 8-12 rounds.

Sunday Rest

Week 4

Monday 8-12 rounds, 60 seconds’ rest

  • Tabata burpees: 8 rounds, 20 seconds on, 10 seconds’ rest
  • 5 pull-ups
  • 10 press-ups
  • 15 jump squats

Tuesday Run 4 miles (6.44km). Every half a mile (805m) do 15 burpees

Wednesday Rest

Thursday 5 rounds, 60 seconds’ rest

  • 10 tuck jumps
  • 10 dumbbell thrusters
  • 10 ball slams
  • 10 box jumps

Friday Run 4 miles (6.44km). Every half a mile (805m) do 15 burpees

Saturday 5-8 rounds, 60 seconds’ rest

  • 10 press-ups
  • 10 dumbbell thrusters
  • 10 burpees
  • Tabata mountain climbers: 8 rounds, 20 seconds on, 10 seconds’ rest

Sunday Rest

Week 5

Monday 5-8 rounds, 60 seconds’ rest

  • 10 press-ups
  • 10 dumbbell thrusters
  • 10 burpees
  • Tabata mountain climbers: 8 rounds, 20 seconds on, 10 seconds rest

Tuesday Run 5 miles (8.05km) run with a 4kg weight in a rucksack

Wednesday Rest

Thursday 5 rounds, 60 seconds’ rest

  • 5 dumbbell thrusters
  • 10 tuck jumps
  • 15 lunges
  • 20 squats

Friday Run 5 miles (8.05km) run with a 4kg weight in a rucksack

Saturday Run up a hill, carrying a 4-6kg weight in a rucksack. Run for 90 seconds, rest for 30 seconds. 8-12 rounds.

Sunday Rest

Week 6

Monday 8-12 rounds, 60 seconds’ rest

  • 20 kettlebell swings
  • 10 squat thrusts
  • 10 box jumps

Tuesday Run 6 miles (9.65km). Every mile (1.61km) do 15 press-ups

Wednesday Rest

Thursday 5 rounds, 60 seconds’ rest

  • 10 tuck jumps
  • 10 dumbbell thrusters
  • 10 ball slams
  • 10 box jumps

Friday Run 6 miles (9.65km). Every mile (1.61km) do 15 press-ups

Saturday 5-8 rounds, 60 seconds’ rest

  • 10 press-ups
  • 10 dumbbell thrusters
  • 10 burpees

Sunday Rest

Week 7

Monday 5 rounds, 60 seconds’ rest

  • 10 pull-ups
  • 20 press-ups
  • 30 squats

Tuesday Run 7 miles (11.27km)

Wednesday Rest

Thursday 5 rounds, 60 seconds’ rest

  • 5 dumbbell thrusters
  • 10 tuck jumps
  • 15 lunges
  • 20 squats

Friday Run 7 miles (11.27km)

Saturday Run up a hill, carrying a 4-6kg weight in a rucksack. Run for 90 seconds, rest for 30 seconds. 8-12 rounds.

Sunday Rest

Week 8 (Race week)

Monday 8-12 rounds, 60 seconds’ rest

  • Tabata burpees: 8 rounds, 20 seconds on, 10 seconds’ rest
  • 5 pull-ups
  • 10 press-ups
  • 15 jump squats

Tuesday Run 4 miles (6.44km)

Wednesday Rest

Thursday Rest

Friday Rest

Saturday Triumphantly race your first Tough Mudder

Sunday Party/research when the next Tough Mudder is

Find out more about Glenn Higgins Fitness

Источник: https://www.coachmag.co.uk/obstacle-course-races/4356/tough-mudder-training-plan

The 4-Move Upper Body Workout to Train for Tough Mudder Obstacles

3 Mud Workouts You Need To Try

The ability to lift and move your body weight is key during any Tough Mudder event. Every obstacle requires Mudders to use upper body strength to complete them.

This is especially the case with Pyramid Scheme, Kong, King of Swingers, Augustus Gloop, and Funky Monkey: The Revolution. In this upper body workout, all you’ll need is a pair of light dumbbells, a sturdy overhead structure, and about 30 minutes.

Each exercise has a “Level 1” for beginner fitness enthusiasts and a “Level 2” for mud lovers looking to push their limits.

Video of cFf4qd1fac0

Tackle this four-move upper body circuit and you’ll be ready to move your body through space only a Tough Mudder course demands.

DIRECTIONS

Perform these four exercises as a circuit, meaning do one set of the first exercise, then move onto the next exercise. Complete four rounds total, resting 60 seconds between exercises and 2 minutes between rounds.

How to Do It:

Complete the traditional push-up. As you return to the starting position, raise one hand off the ground rotate your torso, turning your body until it’s perpendicular to the floor. Look up towards your outstretched arm, which have the fingertips facing the ceiling. Return the free arm to the ground. That’s one rep on one side. Alternate sides.

Muscles Worked:

Upper, middle and lower back; Grip strength; Biceps

Want to keep your training going? Find a Tough Mudder Bootcamp near you

Источник: https://toughmudder.com/blog/no-excuses/the-4-move-upper-body-workout-to-train-for-tough-mudder-obstacles/

Lgbtmoda
Добавить комментарий

;-) :| :x :twisted: :smile: :shock: :sad: :roll: :razz: :oops: :o :mrgreen: :lol: :idea: :grin: :evil: :cry: :cool: :arrow: :???: :?: :!: