WILD WARRIOR RACE TRAINING PLAN A COMREHENSIVE GUIDE TO YOUR OCR SUCCESS 5 Pillars of Training TRAINING OUTLINE Strength KEY POINTS Skills Endurance Stability Grip Weekly Workout Program The Workouts Wild Warrior Race | OCR Training Plan GOOD THINGS COME TO THOSE WHO WAIT D N A T U O GO ! T I N R A E Wild Warrior Race | OCR Training Plan YOU ARE AMAZING! THE HUMAN BODY IS INCREDIBLE! Wild Warrior Race is the perfect opportunity to get back in touch with your physical self, and enjoy testing that amazing hardware that Nature gifted you. Racers often arrive on race-day nervous, unsure of what to expect and of how they will handle the challenges on course only to leave exhausted, elated and full of a new kind of pride and confidence. It’s one thing for us to tell you you’re amazing, it’s another for you to experience what that means out on course. Wild Warrior Race | OCR Training Plan WILD WARRIOR RACE TRAINING GUIDE Our commitment in not just bringing a once in a lifetime opportunity to India, we also want to share the information that we have gathered to make sure you can enjoy training for your Wild Warrior race cautiously and with certainty. With this Training Guide you have all the advice you need to get you pumped and ready to take on obstacles, HEAD ON! DISCLAIMER Form and technique is important but Wild Warrior Race is NOT RESPONSIBLE for any injury to any person suffered while warming up, practicing, traveling or participating while following the training program for any reason whatsoever, including ordinary negligence. If you have any health problems or conditions, please consult a doctor/ health expert before training. THE 5 Wild Warrior Race | OCR Training Plan PILLARS OF TRAINING ULTIMATELY! EVERYTHING RELIES ON THIS SIMPLE IDEA... to get you fit and prepared to take on a Wild Warrior Race. And what would make the difference is a functional training program that incorporates key elements of Stamina, Strength and Skill that keeps the body moving naturally and progressively. This program essentially focuses on 5 key attributes that form the structural and functional basis for any OCR success... STRENGTH, ENDURANCE, STABILITY, GRIP & SKILLS Wild Warrior Race | OCR Training Plan STRENGTH STRENGTH IS AT THE HEART OF OCR DEVELOPMENT, BOTH IN MIND AND IN BODY. IT WILL BUILD THE FOUNDATION YOU NEED TO OVERCOME OBSTACLES AND BULLETPROOF YOUR BODY SQUATS Use bodyweight, barbell, deadball, or sandbag. Set DEADLIFT Use barbell, kettlebell or other weight. Stand over top, squat to grip weight, ensure hips higher than knees, set shoulders, keep chest/ shoulders and stand up with weight to full head up and body neutral. hip extension and lower back to floor. PUSH UPS CHIN UPS Keep body strong and straight, Ensure full grip on bar, fingers and squeeze butt throughout movement and keep elbows close to body. thumbs. Squeeze butt and keep BODY ROW Set bar just above waist height or use TRX or rings. Keep shoulders back and body straight. LUNGES Use bodyweight, dumbbell, sandbag or other weight. Step forward so lead leg has 90 degree bend at the knee and step back body tight. Aim to touch chest to to start position, then repeat with other leg. bar. Use resistance band if Keep chest and head up and don’t allow needed. lead knee to go past toes. ENDURANCE YOUR ENDURANCE TRAINING IS WHAT WILL KEEP YOU MOVING FORWARD AND GET YOU OVER THE FINISH LINE. INVEST IN DEVELOPING YOUR WARRIOR ENGINE! LONG RUN EASY RUN As the name suggests, the easy run is exactly that, light The long run takes the easy run a touch further, and and easy. This means you should be slightly out of breath builds more distance into your week. Aim to work at as you run, but still able to talk if you have to. The aim a slightly higher work rate than the easy run, but only here is to build some volume over the weeks to come. slightly. You should still be able to talk. TRAIL RUN HILL RUN Getting out in the wilderness does more than relax and sooth the soul, it builds specific conditioning for the race to come. Aim to work at the same rate as the Long Run, but try and get onto some undulating dirt track, and away from the urban jungle. BURPEES Hills are a Warrior's friend, and helps to build the strength and conditioning in the legs for each and every race. These sessions are designed as intervals, where various hill runs will be performed for shorter distances but at a higher rate of effort. OCR TRAINING Burpees are a full-body plyometric exercise that can help you Race preparation doesn’t get any closer to the real thing quickly improve your conditioning with nothing more than your as this session suggests. Designed to simulate what an OCR bodyweight. Whether you are a seasoned athlete or weekend race actually feels like, OCR Training sessions are your most warrior, burpees will challenge you. demanding workouts in the program. STABILITY CORE (STABILITY) IS YOUR SHIELD, EMPOWERING YOUR BODY TO DEAL WITH THE CHALLENGES ON COURSE WITHOUT BUCKLING, EVEN WHEN FATIGUED BEAST ACTIVATION Knees 3cm off floor, weight evenly through hands and feet, alternate lift of LH/RF then RH/LF. 3 sec holds. Focus on balance and control. Bear Crawl: lift knees & move LH/RF RH/LF keeping back flat and hips stable. CRAWLS Commando Crawl: Chest on ground. Crawl forward using elbows and knees. SIDE PLANK PLANKS Elbows directly under shoulders, engage butt and abs, keep body tight. HIP BRIDGE Lie on your back, palms facing upward, draw feet toward butt lift hips as high as possible without arching lower back , 3 sec hold and repeat. From plank rotate onto one forearm, other arm pointing to ceiling, focus on tight shoulders, high hips and straight line head to toe. CROSSOVER LUNGES Bring your trailing leg right behind your lead leg, lowering your knee to just above the floor. Push off your rear foot to return to the starting position. Repeat for the desired number of reps before switching legs. GRIP MANY WARRIORS HAVE EARNED BURPEES BECAUSE THE HANDS COULDN’T HOLD THE MONKEY BARS, TRAVERSE WALL OR THE ROPE. GRIP IS A KEY COMPONENT IN A WARRIOR'S TOOLKIT TO ENSURE A BURPEE FREE RACE BAR HANG FARMER'S WALK PLATE CARRY Hold body straight, keep butt While holding weights, keep arms As you walk, keep your shoulders and legs locked and your abs extended and loose, shoulders set, chest up and body long and tight. Use full thumb over 1st set back , chest up and body tall. Pinch plates between finger bar grip. long and tall. fingers and thumb. TOWEL/ ROPE CHIN UP PUSH UPS HANGING KNEE LIFT Keep body strong and straight, Full grip, arms straight, bring squeeze butt throughout knees au as close to chest as down and into your chest. Keep body movement and keep elbows possible and lower slowly. Try to strong and straight. close to body. avoid swinging. Grip each side of the towel/rope tightly , raise your body by drawing your hands You can also do an Australian Pull up instead of chin ups. SKILLS TRAIN SMART, THEN HARD. CORRECT TECHNIQUE MEANS LESS ENERGY EXPENDED AND HIGHER SUCCESS RATE. SKILLS REFERS TO THE TRIED AND TESTED WAY OF COMPLETING CERTAIN MOVEMENTS IN THE MOST EFFICIENT AND EFFECTIVE WAY CLIMBS As many as you can do in 10 min: 5 X ROPE/ TOWEL CHIN UP / CARRYS 3 to 5 Rounds of: 2 MINUTES OF BUCKET/ CRAWLS 5 Rounds of: FARMERS CARRY AUSTRALIAN PULL UPS 20 LUNGES 5 X PUSH UP 1 MINUTE PLANK 100M RUN 20M BEAR CRAWL 200M RUN 3 Rounds of: 3 Rounds of: 20M COMMANDO CRAWL 1 MIN OF BURPEES 30 SECONDS OF DEADLIFTS 100M RUN 1 MIN OF HANGING KNEE LIFTS 30 SECONDS OF SIDE PLANKS 1 MIN CROSSOVER LUNGES 1 MINUTE PLATE CARRY 45 SEC REST (BOTH SIDES) 30 SECONDS OF BODY ROWS 30 SEC REST WEEKLY WORKOUT PROGRAM MON TUE WED Endurance: WEEK 1 Easy Run 2 KM Stability WEEK 2 and Grip: Workout 3 Stability WEEK 3 and Grip: Workout 3 Stability WEEK 4 and Grip: Workout 3 Strength: FRI Endurance: Rest Workout 1 Strength: THU Rest Workout 1 Easy Run Rest SAT Strength: Workout 2 Workout 1 Endurance: Endurance: Easy Run Rest Strength: Workout 2 Skills: Easy Run 4KM + Rest Endurance: OCR Training Pick a skill Endurance & Strength: Rest Skills: Rest Easy Run 4KM + Workout 2 4 KM Run (Trail Ideally) 3 KM Rest Endurance: 2 KM Endurance & Strength: SUN Endurance: OCR Training Pick a skill 5 KM Run (Trail Ideally) Endurance: 6 KM Run (Trail Ideally) Endurance: 7 KM Run (Trail Ideally) Endurance and WEEK 5 Skill: Easy run 2 KM + Pick a skill Endurance: OCR Boocamp Drills Endurance: Rest Easy Run 3 KM Rest Easy 20 min Run RACE DAY !! THE WORKOUTS STRENGTH WORKOUT 1 STRENGTH WORKOUT 2 GRIP AND STABILITY WORKOUT 3 OCR TRAINING: OPTION 1 OCR TRAINING: OPTION 2 15 MIN AMRAP: 15 MIN AMRAP: 5 ROUNDS OF: 3 TO 5 ROUNDS OF: 3 TO 5 ROUNDS OF: 5 X SQUAT 5 X DEADLIFT 10 X BURPEES 1 MINUTE HILL 3 MINUTE RUN 5 X CHIN UP 5 X PUSH UP 5 X CHIN UPS RUN 30M COMMANDO 1 MINUTE BUCKET CRAWL CARRY 2 MINUTE RUN 1 MINUTE HILL RUN 20 SQUATS 1 MINUTE BEAR CRAWL 1 MINUTE RUN 1 MINUTE HILL RUN 10 BURPEES 1 MINUTE BURPEES REST: 1 MINUTE 1 MINUTE PLANK /AUSTRALIAN PULL UPS 5 ROUNDS OF: CARRY 5 ROUNDS OF: 1 MINUTE ROTATING 1 MINUTE LUNGES LUNGES 1 MINUTE BAR HANG 1 MINUTE PLATE 10 MIN AMRAP: 1 MINUTE BODY 10 X BEAST ACTIVATION (30S PER SIDE) SIDE PLANK ROWS 1 MINUTE HIP BRIDGE 5 X HANGING KNEE LIFT 10 X DEADLIFT REST: 1 MINUTE Just go in there and remember... YOU'VE GOT THIS ALL THE BEST!
