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© Fit Body Fitness Training Page 1 Obstacle Course Training Level One 12-Week Program

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Page 1: Obstacle Course Training - Fit Body Fitness Trainingfitbodyfitnesstraining.com/.../05/Obstacle-Course-Training-Lvl1.pdf · Welcome to the world of obstacle course training. ... Fit

© Fit Body Fitness Training Page 1

Obstacle

Course

Training Level One

12-Week Program

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Instructions and General Information Instructions that Apply Generally to all Programmes

Welcome to the world of obstacle course training. You are about to embark on the most successful fitness journey you have ever undertaken. Having said that, the onus is on you to apply the tools, strategies and instructions we have laid out for you. The instructions here are precise and they work. Follow the programme as exactly as possible and remain consistent. The programme works, however it only works if you do it, it doesn’t work if you just think about doing it. Hold onto these instructions, they apply to all of our programmes across the board.

Terminology Throughout the programme you will come across various terms and explanations that may be new to you. This terminology is consistent throughout all Fit Body Fitness Training programmes and does not necessarily pertain just to this programme.

INTERVALS An interval is an intermittent period of exercise involving either a single exercise or a group of several exercises performed back to back for either a specified amount of time or a specified amount of the given activity. Intervals are classified as such when there are several bouts of them repeated within a given session alternating with periods of rest. Fit Body Fitness Training generally prescribes intervals that are performed at maximal or near-maximal intensity relative to the ability of the individual.

TABATA Tabata is a form of interval training involving 20 seconds of maximum effort followed by 10 seconds of rest repeated for a total of eight intervals. After eight intervals are completed that is considered one Tabata. If it is recommended in a given session to perform a Tabata each of pullups, squat jumps and burpees, then you will perform the full eight intervals for each of the three exercises with a designated period of rest after each full Tabata. A rolling Tabata means you will perform a full Tabata of eight intervals and move straight onto the next exercise with no more than the 10 second rest after the 8th interval of the previous exercise.

SPRINTING Everyone knows what sprinting is, however people still misunderstand what it really means. Sprinting is not something that can be done on a treadmill and it is not performed at 75% effort or 80% effort. Sprinting means an absolute maximum effort over a short distance or for a brief time period. Think of running a race over 100 metres, it’s a flat-out effort, that’s a sprint. The preferred modality we use for sprinting is running, however when sprinting is used in a programme it is implied that other modalities may be used where running is either unable to be performed for a physical reason or is not practical at the time. Examples of other modalities that can be used for sprinting include cycling (preferably outdoors or on a spin bike), rowing, swimming etc. When a distance is given, such as sprint 100 metres, it applies to running. When substituting with other things such as cycling you will estimate the time it would take you to sprint 100m on foot and replicate that time on the bike.

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MAXIMAL CAPACITY Maximal capacity means exactly that, the absolute maximum effort possible for that individual for the prescribed time period, distance etc.

REPS, SETS AND ROUNDS

A rep, or repetition, is an exercise performed just once. For example, one single squat is one rep. A set is a group of reps followed by either a rest or moving onto another exercise or activity. So performing 10 squats in a row followed by a rest is considered one set of squats. A round is when several exercises are performed back to back for a given number of reps. For example; five rounds for time of… Burpees x 10 Squat jumps x 10 Scissor jumps x 10 One round means going through this entire sequence for the above-mentioned reps for each just once through. In this example you would do this sequence five times as fast as possible without resting and you would time the workout.

AMRAP AMRAP stands for “as many rounds (or reps) as possible”. If the workout states “AMRAP 20 minutes of”….. Burpees x 10 Squat jumps x 10 Scissor jumps x 10 Then you will keep rolling through this sequence as many times as possible within the 20 minute time period without resting.

FOR TIME For time means that you will perform the stated activity or group of exercises a specified number of reps or rounds and you will time how long it takes to complete the given activity or number of rounds.

PERCENTAGES Sometimes instead of maximal capacity we might specify a given training intensity expressed as a percentage. Fit Body Fitness Training is rarely concerned with exact percentages, therefore the stated percentage is to be estimated and used a guide. If something is listed as follows… Run 400 metres at 95%, then it means you will run at an estimated 95% of your absolute maximum pace. Sometimes it might be stated that you do a particular activity as fast as possible for example, such as run as far as possible in seven minutes. Obviously you won’t be running at a 100% sprint for an entire seven minutes, unless you’re superman or wonder woman. However if it says run for this time as hard and fast as possible it means that you will estimate the absolute fastest pace you can maintain for the specified seven minutes.

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Exercises These are the exercises used throughout Fit Body Fitness Training online programmes. You won’t find all exercises in all programmes, this is just a complete list of the exercises used across the board. It is recommended you search around for visual cues for learning some of these. Master the exercises used in your specific programme before throwing yourself in head first. SPRINTING: When we speak of sprinting we are not talking interval training or sub-maximal sprints. Sprinting is movement performed at the maximal intensity capable of an individual, such as running 100 metres at an all-out race pace. Please also note that sprinting here does apply first and foremost to running, which will be applied generally from 10 metres up to 200 metres. However, sprinting can also apply to rowing, swimming, cycling etc. The modality is up to the individual, however running should only be omitted if there is a physical reason why you cannot sprint (run). BURPEES: These can also be done as a single leg version, which simply requires that you perform the same technique with one leg suspended off the ground at all times. Check out you tube for instructional videos on burpees. It is a commonly used exercise and one that should be mastered in order to make best use of the Fit Body Fitness Training method. PISTOLS (SINGLE LEG SQUATS): There are many youtube tutorials on this exercise. Simply place one leg out in front and squat down on the other leg. The front leg should be suspended off the ground at all times, the heel of the squatting leg should remain on the ground. If you struggle with stability here you may progress by learning the exercise with the support of something to hold onto for balance and minor assistance. BEAR CRAWLS: Get down on all fours, with hands and feet on the ground and bum in the air. Then crawl. SQUAT JUMPS: Stand in a squat stance, rapidly squat down and then jump in the air. Every time you land immediately absorb the impact and propel yourself into the next repetition. SCISSOR JUMPS: Begin in a lunge stance. From there jump in the air, while mid air switching stance. So if your right leg is forward at the beginning you will switch mid air so that the left leg is now forward and so on. React immediately into the next rep once you land. SINGLE LEG BOUNDING: This one should only be applied by those that have built a solid foundation of conditioning and you have been sprinting for at least a few months. Take a short run-up and hop/bound as far and high as possible on one leg for the prescribed number of repetitions. PULL-UPS: These can be performed on a bar, tree branch, gymnastics rings etc. When we refer to pull-ups we are referring to the non-kipping style, as in strict pull-ups applied with no momentum from the lower body. The grip or type of pull-up is not important, what is important is that each repetition begins from a dead hang and is completed with the neck well above the height of the hands. PUSH-UPS/SINGLE-ARM PUSH-UPS/TWO-POINT PUSH-UPS: The two-point push-up is the most advanced version of push-up. It involves only one hand and one foot making contact with the ground at one time. If your right hand is performing the push-ups your left leg is in contact with the ground and vice versa. The progression to get to here starts with a standard push-up and progresses to a single arm push-up until you are able to perform the advanced two-point push-up. If the standard push-up is beyond your level then for now perform push-ups from knees.

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SUSPENSION PUSH/PULL: These two exercises require the use of a suspension trainer. Check out you tube for gymnastics rings tutorials featuring these two exercises. In workouts these will simply be referred to as "rings push" or "rings pull". KETTLEBELL/DUMBELL SWINGS (REFERRED TO IN WORKOUTS SIMPLY AS "SWINGS"): These are best demonstrated by heading to youtube for a tutorial, there are plenty available. ILLINOIS AGILITY TEST: This can be found on our you tube. BACK BRIDGE HOLD and KNEE TUCK: Start by sitting on the ground, feet flat, knees bent. Place palms with fingers facing forward slightly behind the hips on the ground at about shoulder width apart. Lift the hips high until you are supported by just your hands and feet and your body from knees to shoulders is parallel to the ground and you look like a table top. The more advanced version of this is the same thing except done on one leg. This is a rare exception to the dynamic speed of movement principle, in that the exercise is static. The back bridge knee tuck involves a single leg back bridge hold where the raised leg is tucked into the chest and then straightened again. LEG LOWERS/RAISES: Start in a lying position on your back. Raise your legs straight up until they are at 90 degrees to your body. Use the abdominal muscles to pull your back flat to the floor and hold it there throughout the entire exercise. Keep the legs straight and drop them toward the floor to a point where the back just starts to slightly arch. From there raise them back to the starting point and so on. Ensure the back remains as flat as possible throughout. These can also be done diagonally, with the legs being dropped off to either side of the body. STANDING LONG JUMP: From a standing start, feet shoulder-width apart, quickly squat down and jump forwards with two feet as far as possible. If multiple reps are performed in a workout you are to perform one rep and then reset back to the start position, as opposed to a continuous flow of reps. BODY WEIGHT SQUATS: Squat using body weight only, no external resistance. MUSCLE-UPS: A demonstration of these can be found on youtube.com. Grab a pull-up bar or gymnastics rings and perform a pull-up. At the top of the pull-up roll your elbow to the side and over the top and press your body over the bar until the bar or rings are at about waist level with arms almost locked out. Reverse the process and repeat. DEADLIFT: This is a common exercise. Grip an Olympic bar from the floor loaded with a given weight. Use either an overhand or alternate grip. Bend from the hips with a slight bend in the knees, keep the spine rigidly straight, face and chest forward and slightly up. Lift the bar by pushing your weight through your heels and forcing the hips forward powerfully until you’re in a standing position, bar in hand, arms hanging straight. SQUAT (BARBELL BACK SQUAT AND FRONT SQUAT): A squat is a common move and does not need explaining here. I recommend that you watch videos on how to do it correctly, or even get instruction from someone that really knows the movement. Master the squat before using any significant weight. BENCH PRESS: Another common exercise. Lie on a bench, lift the bar from the rack, lower it to your chest then press it back up. Simple. STANDING MILITARY PRESS: Using a dumbell or barbell, begin in a standing position with the weight at shoulder level. Press the weight overhead until arms are straight. Lower and repeat.

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BENT OVER ROW (BARBELL OR DUMBELL): Begin in a bent over position identical to the bottom of a deadlift with an overhand grip on the bar. Instead of standing, you will remain in that firm bent over position and pull the bar to your lower chest, at about diaphragm level. Lower and repeat. A small amount of momentum to complete heavy reps is allowed. CLEANS: This is difficult to explain in words. It is recommended you learn this one extensively before attempting it. This is an advanced movement, so any programme using cleans will usually be a more advanced programme for people that know this movement. Watch videos, get instruction, master it before doing it. Here we are referring to the full Olympic version, not power cleans. SNATCH: Read the instructions as per the clean. The same applies with the snatch, perhaps even more so. LATERAL RAISE: Stand with a dumbell in each hand hanging by your sides, arms very slightly bent. Keeping the arms in that nearly straight position, raise the dumbells to the sides until arms are parallel to the floor then lower. SINGLE ARM DEAD-HANG (HANG FROM A PULL-UP BAR OR GYMNASTICS RING BY ONE HAND): Grab a pull-up bar, monkey bar, gymnastics ring or anything else you can hang from, using only one hand. Then simply just hang from it with one hand. DUMBELL/KETTLEBELL SNATCH: Something best learned from visual cues. Grip a dumbell or kettle bell in one hand from the floor. Keep your back straight, knees slightly bent and bend from the hips. In one swift movement hoist the weight as fast as possible from the floor to an overhead position. ZERCHER SQUAT AND ZERCHER CARRY: Hold a barbell in the crease of your elbows with the arms bent. For the squat, perform squats while holding the barbell in this position. For the carry you will hold the barbell in this position and walk with it. DEADLIFT CARRY: Perform a deadlift, but instead of going back to the floor, you will walk/shuffle forwards holding the bar. LIFT AND CARRY: Lift a heavy, awkward object either cradled in the arms to the front of your body or on one shoulder and carry for a set distance. Alternatively it will be lifted a given number of times. The object might include an atlas stone, heavy punching bag, sandbag, large rock, full keg, fitball filled with water……use your imagination. DIPS AND RING DIPS (NOT BENCH DIPS): Grip gymnastics rings, dip bars or parallel bars and support your bodyweight over the top of them. Lower down until your hands are nearly in your armpits then push back to the start position. These can also be done with added weight to your body. LUNGES (WALKING AND STATIC: Lunges are a common exercise. They can be done either static or as walking lunges.

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General Instructions That Apply to All Programmes Levels Levels apply to some, not all, programmes. If the programme is labelled as level one, two or three, it pertains to the following. If the programme is not labelled as such then disregard this section. LEVEL ONE This is the beginner level and should be undertaken by those with no significant physical limitations and need to start at a basic, foundational level and build from there. This level gets progressively more difficult until it approaches a level of difficulty closely matching the beginning of a level two programme. LEVEL TWO This is the intermediate level and should be undertaken by either those that have successfully and consistently progressed through level one and for those that already have a reasonable base level of fitness. This level gets progressively more difficult until it approaches a level of difficulty closely matching the beginning of level three. LEVEL THREE This is the advanced level and is an ingoing programme that operates in phases and can be progressed through indefinitely. The phases for each programme type at level three are specially designed to offer progression through all necessary fitness and performance domains for the chosen purpose of the programme. This level is for those with at least six months of consistent and progressive training experience. Some programmes may progress beyond level three while other programmes are not structured with levels. Sport specific programmes are generally either pre-season or span the length of an entire sporting season.

Programme Structure Programmes are written in a specific order of information. This is for ease of understanding.

1. EQUIPMENT: Equipment is only specified in programmes that require the use of additional

training equipment, like with strongman type training and the like. For these programmes there will be an equipment list with alternatives specified and suggested.

2. FITNESS TESTS: Fitness tests are written out in full in a sequential order with full explanation

for each.

3. WORKOUTS: Workouts are numbered and written out in full. It must be noted that this is not

the schedule and workouts are not to be followed in a sequential format in the way they are written. The schedule section will tell you when and how often to follow each workout and fitness test. The workout section will outline each workout in the programme with full instructions.

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4. SCHEDULE: The schedule section outlines the schedule you will follow for the duration of the

programme. This will outline the training days, which workout you will do on each of those days, rest days and when to do each of the fitness tests. Some programmes have a different structure, especially the more complex strength programmes that span longer durations. For these programmes you will get an explanation of phases, cycles etc. Follow the preceding instructions and guidelines combined with your programme and do so precisely. If you follow all instructions and remain consistent it is almost impossible to fail. For questions please contact us at [email protected]

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The Programme

Obstacle Course Training - Level One - Beginner Want to compete in an obstacle course for the first time? Looking for a challenge? Haven’t exercised in a while? This is exactly the program you are looking for. Although this is a beginner program it is still tough and will challenge you. In more advanced obstacle course programs you will get more and more specific with obstacle training. This program is a starter program. It will give you the basic foundations you need to compete in your first Obstacle course event. It is recommended you use this program to get you through your first one and then progress through the level two and three programs for future obstacle events so that you have something to measure your progress against. In this program you will develop the basic foundations necessary to run, jump, climb, crawl and balance. You will also develop sufficient cardiovascular fitness on the aerobic and anaerobic levels to get through the event and go the distance. Being a good runner is not enough. You need to be able to negotiate obstacles while doing so in a fatigued state. Events such as these are unique and require a unique breed of fitness.

Equipment PLEASE NOTE: This is not a gym-based program, it is done entirely outdoors. All equipment can be found either in an average household or in your local area.

Open space for longer runs and intervals. Flat, soft ground like a sports field. Somewhere to do pull-ups. Monkey bars (generally at a kids playground). A short fence or wall to climb onto or over - lower chest height is sufficient. Markers/cones.

Fitness Tests Workouts The requirements for obstacle events like Spartan Race are highly varied. One minute you’re running and the next you’re climbing a wall or crawling on your stomach or balancing. For this reason we are cramming quite a diverse range of fitness components into each 14 day cycle. PLEASE NOTE: If you can’t yet do pull-ups, do jumping pull-ups. This program does not contain a training cycle. You will simply repeat this 14 day cycle six times. TRAINING CYCLE - 14 days PATTERN - You will train five days in a row, rest two days, do the next five workouts then rest another two days and repeat the cycle. This 14 day cycle will be repeated for a total of six times through.

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FITNESS TESTS - Allocate one day at the beginning and one day every four weeks, including at the completion of 12 weeks, to doing fitness tests. Rest at least one day after a fitness test day.

Fitness Test Number Fitness Test and Description

1 Standing Long Jump: Stand with feet shoulder-width apart and

jump forward as far as possible. Measure the distance jumped.

2 Max pull-ups: One set of pull-ups to failure.

3 Max push-up: One set of push-ups to failure.

4 Illinois Agility Test: Instructions can be found online. It is a common

fitness test.

5 Seven-minute run: Run as hard and far as possible in seven

minutes. The distance doesn’t have to be precise, just pick a local course and run as far along or around it as possible in seven minutes.

Workouts 1 - 7 Workout Number Workout and Description

1 Circuit Session Complete the following as a circuit for time. Rest as needed…

Walking lunge x 50 steps. Pull-ups x 40 Push-ups x 60 It is expected that most people can’t do all reps in one set. Rest as needed in order to complete

the required reps before moving on to the next exercise.

2 Illinois Agility Test

Run through the Illinois Agility Test 12 times. Minimal rest between runs.

3 Burpees and Monkey Bars Circuit

Do 15 burpees then immediately go once across monkey bars and once back. Then rest one minute. Do this a total of four times.

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4 For this workout you will need an open space with soft ground like a grass sports field. You will be using a length approximately 25m long and will be travelling up and back.

Two rounds for time of… Bear crawl up. Leopard crawl (crawling on your stomach, army style) back. Travelling broad jumps up (a standing long jump repeated until you cover the distance). Travelling burpees back.

5 20 minute run.

Along the run find a short wall or fence to climb onto or over. Do this at least three times throughout your run.

6 Rest Day 7 Rest Day. Workouts 8 - 14 REMINDER: This program does not contain a training cycle. You will simply repeat this 14 day cycle six times. TRAINING CYCLE - 14 days PATTERN - You will train five days in a row, rest two days, do the next five workouts then rest another two days and repeat the cycle. This 14 day cycle will be repeated for a total of six times through. FITNESS TESTS - Allocate one day at the beginning and one day every four weeks, including at the completion of 12 weeks, to doing fitness tests. Rest at least one day after a fitness test day. If you have followed this program as closely as possible then you are certainly ready to take on your first Obstacle course or similar obstacle course race. There may be certain aspects of this program you may need to substitute and modify to cater to individual needs. Keep modifications to a minimum. Once you have completed this program it is recommended that you progress onto level 2 and 3 and aim for better results in Obstacle course and other obstacle course races.

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Workout Number Workout and Description

8 Multi-session. 40 minute run. Along your run complete the following…

10 burpees. 10 pull-ups. 10 squat jumps. 10 scissor jumps. 25m bear crawl.

9 Monkey Bar session.

Travel across a set of monkey bars as many times as possible in 15

minutes. Rest as needed.

10 Anaerobic Capacity Session.

Sprint 100m x 2. 200m x 2. 400m x 1.

Rest one minute between sprints. Sprint at absolute maximum capacity on each sprint.

11 Complete the following for time…

Leopard crawl x 100m. Bear crawl x 100m.

12 30 minute run.

Along your run find a short wall or fence to climb onto or over. Do this at least five times throughout your run.

13 Rest Day. 14 Rest Day

For further support, questions, clarifications and more advanced programmes contact us at [email protected]