3/20/2023 0 Comments Obstacle course race gearPractice that by looping a towel over a pull-up bar and hanging for as long as you can. Because the race-day rope often gets slippery with mud, you’ll need adequate grip strength to hold on. Inverted rows on a Smith Machine or TRX system help build your back up for this challenging obstacle. Typically, you’ll use a rope to scale a 20-foot wall, ring a bell at the top, and climb down the other side. Rope ClimbĪnother staple of OCRs, rope climbs require a combination of strength (particularly in your back and biceps), technique, and overcoming any fear of heights. Machine back extensions and barbell good-mornings are also great moves to prepare your spinal erectors (the muscles that support your spine) for this make-or-break obstacle. In the gym, barbell and/or dumbbell deadlifts prepare your lower back for the strain it will encounter during this unforgiving obstacle. (Bucket weight is about 40 to 50 pounds for women and 50 to 75 pounds for men.) A staple of mountainous races, the loop usually involves a hill. The typical bucket carry obstacle requires you to carry a five-gallon bucket filled with rocks or sand around a loop (typically a quarter-mile) before continuing on the course. Here are a few of the more common obstacles-and how to train for them in the gym. While some obstacles (like the Hercules Hoist, in which you pull a rope to raise a sandbag up a pulley system) require pure strength, others (like walking a balance beam or spear-throwing) are more skill-based. What you can expect is anywhere from 12 to 20 obstacles in a 3- to 5-mile course or 30-plus obstacles in a 14-mile (or longer) course. OCR race brands develop new obstacles every year, so the courses constantly evolve. With obstacle course racing, you never quite know what you’re going to get come race day. What To Expect From An Obstacle Course Race Oh, and did I mention the finish line celebrations are rad? You’ll celebrate your accomplishment with all sorts of swag, from protein bars and cold beers to tees and gear. Fellow racers cheer you on and often offer a helping hand. Even if you sign up on your own, though, you’re never alone at an OCR. Training for and completing an OCR with a team of family, friends, or coworkers is guaranteed to be a memorable bonding and team-building experience. Every mile-and every obstacle-is daunting and exhilarating, pushing you to your limits and testing your mental fortitude. OCR provides an exciting, challenging experience unlike any other competitive event. ![]() What makes OCR unique, though, is that in addition to the physical benefits you’ll reap from training (like weight loss, improved balance, coordination, mobility, functional strength, and cardio endurance), the sport offers major mental and social benefits, too. Signing up for any sort of fitness event or race can boost your motivation to get moving by giving you a tangible goal to train for. Here’s everything you need to know about OCR and how to train for a race. ![]() Given that, you need a killer training plan that boosts mental toughness, running capacity, and full-body power. As you work your way through the course, both your mind and body are put to the ultimate test of strength and endurance. In an obstacle course race (OCR), you can expect to run, hike, crawl, jump, and climb your way through muddy, mountainous terrain or a sports stadium.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |