The Ultimate Adventure Race Training Guide

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Spider Crawl

Nowadays it seems like everywhere you look there’s a new adventure race popping up. Mud runs and gladiator-style obstacle courses are truly the rage in the fitness world. Friends and family, trainers and their clients/campers, and any other possible combination of fitness enthusiasts are gearing up and getting after these extreme challenges that test your endurance, flexibility, strength, power, and cardiovascular conditioning.

A couple of months back I had the pleasure of warming up the several thousand racers in the Men’s Health URBANATHLON.

During the race I studied the performance of the wide variety of participants from all fitness levels and walks of life. I also analyzed the various skills required to overcome each of the obstacles. After the race I had the pleasure of taking willing participants through various fitness challenges as well.

Based on what I observed both during the race and afterwards during the fitness challenges I began brainstorming various training strategies that could enhance adventure race performance. My plan was to bring cutting-edge adventure race workouts to my StreamFIT.com members ASAP!

Interestingly enough, around this same time I had been obsessively integrating spider-inspired exercises into my own routine after watching THE AMAZING SPIDER-MAN movie this past summer of 2012. During the film I came to the conclusion that Spider-Man was the most lean and athletic of superheros and as a result he would perform the best at these adventure races that require freakish flexibility, super strength, and electric endurance.

Then it hit me… the best type of workout to improve adventure race performance is also the same type of workout that can make you super strong and stretchy like spidey!

Outlined below are adrenaline-racing, heart-pumping routines that will amp up your adventure race performance like never before. You’ll be crawling, climbing, hanging, squatting, lunging, hinging, pulling, pushing, planking, bridging, and SWEATING like a muddy little hog. Plus, these metabolic workouts are also ideal for fat loss and conditioning so even if you have no desire to do a mud run they can benefit you greatly.

Adventure Race Routine#1- The Super Spider Stretch

Follow-Along to the Full Streaming Workout Video HERE: https://www.streamfit.com/video/289

Get super stretchy with this awesome 15-minute warm-up or daily active recovery session. Perform 50 seconds of work and 10 seconds of rest for 15 total spider stretches. Gain the flexibility and mobility of your youth and prepare your body for adventure races too!

Follow-Along to the Full Streaming Workout Video HERE: https://www.streamfit.com/video/289

Adventure Race Routine#2- The Spider Shredder

Follow-Along to the Full Streaming Workout Video HERE: https://www.streamfit.com/video/290

Build the body of a super-hero and take a shot at the hardest workout I’ve ever performed on camera featuring a circuit of 6 spider moves that will get you super strong and stretchy. Perform 30 seconds of work and 15 seconds of rest for 7 exercises (the 7th exercise is an active recovery drill). That’s 1 cycle. Perform 8 total cycles. Perform this routine 2-3 times per week for best results.

Follow-Along to the Full Streaming Workout Video HERE: https://www.streamfit.com/video/290

Adventure Race Routine#3- The Stretchy Spider Shredder

Follow-Along to the Full Streaming Workout Video HERE: https://www.streamfit.com/video/294

If you don’t yet suffer from arachnophobia, you will after this workout! This routine uses stretchy resistance band training moves to enhance the belly-busting capabilities of spider exercises. Alternate between 40 seconds of work and 20 seconds of rest for 6 rounds. That’s 1 cycle. Perform 5 total cycles for a 30-minute workout. A kettlebell is optional, though highly recommended. Feel free to alternate between this workout and the previous Spider Shredder workout to mix up your training tools a bit.

Follow-Along to the Full Streaming Workout Video HERE: https://www.streamfit.com/video/294

Adventure Race CHALLEGE Workouts:

The Speedy Spider Shredder 600- Beginner

Check out the instructional workout video HERE: https://www.streamfit.com/video/287

  • 10 spider rows (5/side)
  • 20 assisted spider push-ups (10/side)
  • 30 spider lateral lunges (15/side)
  • 40 spider squats (20/way)
  • 50 2-arm spider swings (25/side)
  • That’s 1 cycle for 150 total reps
  • Perform 4 cycles for 600 total reps

How fast can you do all 600 reps?

Please let us know by posting at facebook.com/StreamFIT!

Check out the instructional workout video HERE: https://www.streamfit.com/video/287

The Speedy Spider Shredder 600- Advanced

Check out the instructional workout video HERE: https://www.streamfit.com/video/288

  • 10 spider chin-ups (5/side)
  • 20 spider push-ups (10/side)
  • 30 spider lateral lunge jumps (15/side)
  • 40 spider jumps (20/way)
  • 50 1-arm spider swings (25/side)
  • That’s 1 cycle for 150 total reps
  • Perform 4 cycles for 600 total reps

How fast can you do all 600 reps?

Please let us know by posting at facebook.com/StreamFIT!

Check out the instructional workout video HERE: https://www.streamfit.com/video/288

The 12/12/12 Stretchy Spider Shredder

Check out the instructional workout video HERE: https://www.streamfit.com/video/295

Perform the following superset:

- 12 Single-Arm Stretchy Spider Plank Pulls/Side (24 total)
– 12 Single-Arm Stretchy Spider Plank Presses/Side (24 total)

That’s 1 cycle. How fast can you perform 12 total cycles?

Please let us know by posting at facebook.com/StreamFIT!

Check out the instructional workout video HERE: https://www.streamfit.com/video/295

The 12/12/12 Suspended Spider Shredder

Check out the instructional workout video HERE: https://www.streamfit.com/video/296

Perform the following superset:

- 12 Suspended Spider Planks or Push-ups (6/side)
– 12 Suspended Spider Squat Pulls or Squat Jump Pulls (6/side)

That’s 1 cycle. How fast can you perform 12 total cycles?

Please let us know by posting at facebook.com/StreamFIT!

Check out the instructional workout video HERE: https://www.streamfit.com/video/296

 

Additional Highly Recommended Streaming Follow-Along Fitness Videos:

1.) The 30-Minute Bad-A$$ Burpee Workout

The burpee is the baddest exercise on the planet, so we made an all-burpee workout using bodyweight-only and ideally a low box to allow for better exercise performance and reduced risk of injury. Being able to move from a standing to push-up position and back is also a key skill to enhance your adventure race performance.

Follow-along to full 30-minute burpee workout HERE: https://www.streamfit.com/video/160

Here’s how it works:

- Perform 60 seconds of work and 60 seconds of rest for 15 total rounds. During the 60 seconds of rest, you’ll perform active recovery drills in the form of corrective stretching and self-massage.

- There is a built-in warm-up and each round features a cool new burpee variation that gets progressively more difficult as outlined below:

1- Burpee Mobility

2- Burpee + Push-up + Jump

3- Skater Jump Burpees

4- Staggered Burpees (L)

5- Staggered Burpees (R)

6- 1-Leg Burpees (L)

7- 1-Leg Burpees (R)

8- 1-Arm Burpees (L)

9- 1-Arm Burpees (R)

10- 1-Arm-1-Leg Burpees (L)

11- 1-Arm-1-Leg Burpees (R)

12- Side to Side Burpees

13- 1-Arm Side Burpees (L)

14- 1-Arm Side Burpees (R)

15- Bounding Burpees

- The key is to only stick with the burpee variations that you can complete with good form and technique. Ultimately, your goal is to be able to follow-along with me until the grand finale during the 15th and final round – with a bit of a blooper to watch for too, ha!

 

2.) The SWING-A-THON Series

The swing is an amazing low-impact cardio exercise that develops total body power and works the often neglected backside of your body (especially for runners and other endurance athletes). Consider this kettlebell move a gem for prepping your heart and lungs for the demands of mud runs without needing to actually run every day so you can spare your joints.

Outlined below are 6 different 15-minute 30-30 swing interval cardio workouts that I think you’ll love:

1.) SWING-A-THON 1000 Cycle #1- 2 Hands, 1 Kettlebell Swings Series

2.) SWING-A-THON 1000 Cycle #2- 1 Hand, 1 Kettlebell Swings Series

3.) SWING-A-THON 1000 Cycle #3- 2 Hands, 2 Kettlebells Swings Series

4.) SWING-A-THON 1000 Cycle #4- Asymmetrically-Loaded Swings Series

5.) SWING-A-THON 1000 Cycle #5- Staggered Stance Swings Series

6.) SWING-A-THON 1000 Cycle #6- Spider Swings Series

You can also combine all 6 of these routines into a single SWING-A-THON to burn well over 1,000 calories for a swinging marathon to test your endurance. It’s a total sweat fest that’s an ideal challenge for advanced trainees or to serve as damage control before a big day of eating or before or after a cheat meal.

 

3.) Bulletproof Your Knees, Back, and Shoulders

Lots of people either go into these races severely over-trained with existing injuries or ridiculously under-trained to the point that they can’t walk, squat or bend for a week after the event. In both instances, you want to bulletproof your joints as much as possible. After all, pain is no fun.

I highly recommend you do each of these routines at least once a week for best results. If you have a specific joint that needs more attention, perform that related routine every other day or daily for best results.

BULLETPROOF YOUR KNEES: https://www.streamfit.com/video/109

BULLETPROOF YOUR BACK: https://www.streamfit.com/video/112

BULLETPROOF YOUR SHOULDERS: https://www.streamfit.com/video/110

It’s important to note that these routines WILL NOT fully prepare your body for the structural demands of running an 8-12 mile race course (though your lungs and heart will be ready). In other words, you will have to do some additional progressive running a couple of times per week!

My best recommendation is to study the details of the exact course at your future event and note how much running is required between obstacles. Typically, it seems like there’s a couple miles between each obstacle which means you’ll need to be able to run, run/walk, or walk a minimum of several miles at a time to get to the finish line. A great workout-to-go would be to run, run/walk, or walk a couple of miles and then do some push-ups, pull-ups, lunges, crawls, or any other obstacle-specific skill work for your event. Wash and repeat that sequence as many times as your schedule and fitness level allows and your specific race course demands.

I sincerely hope this helps your adventure race prep so you can DOMINATE the field and live to see another day without being crippled for the rest of your natural life.

If you dig this blog post, please be sure to share it with friends and family via social media or email.

Get StreamFIT!

BJ

 

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