The Right Way To Train For Obstacle Course Races

Mike Deibler Author

This post will show you the elements needed to properly train for an obstacle course race.

If you have ever felt confused on the best way to train for an OCR, this is for you.

Whether you have been racing for a long time or just want to get started, the right training program can make all the difference in your race day success and your enjoyment of the sport.

When you aren't properly prepared for a race it can lead to issues like injury, DNF's, or just being miserable.  

When most people think of OCR training they think grip and obstacles.  Of course these are important pieces to the training, but they are just a few elements that you will want to consider.  

I created a system called the R.E.S.T. system that covers everything you should be implementing into your regular routine.  This stands for Recovery, Energy Systems Development, Strength, and Tactical Training.  This covers it all and in the order of importance.  

Recovery

It might sounds weird to talk about recovery first, but as they say the best ability is availability.  If you don't take care of yourself you won't be racing much.

The two biggest pieces of recovery to start with are nutrition and sleep.  These are both huge topics, but we want to make sure you are focusing on good sleep if you are are pushing yourself hard in training.  This is how you make gains.  

And proper nutrition is needed to fuel your workouts and build muscle.  Focus as much on your nutrition as you do your workouts and you will see how much improvements you can make.  

Energy Systems Development

You don't need a degree in physiology, but you do need an understanding of it.  We have different ways to supply energy to working muscles.  Three systems within our body will supply the necessary energy to support your training and racing.

This comes down to running.   Most forget this is the most important obstacle.  The faster you run the better results you will have.  And if you fail obstacles you have a better opportunity to make up time.  We can use our runs to train these different energy systems.

Like most things, the more you stress these systems appropriately, the better and more efficient you will get.  

This means we need to perform exercises at different intensities.  Some workouts should be higher intensity like intervals and some will be lower intensity like long runs.  

Your program should include a variety of intensity to help improve these systems.  This will ultimately make you a better running which will allow for more energy to spend on obstacles and faster times.

Strength Training

You probably are already incorporating some strength work into the program.  These workouts are obviously to get you stronger.  The stronger you are the more likely you will be able to get through obstacles.

But also, a good strength program will make you more durable.  If you are regularly doing functional exercises, you will move better and be able to handle load and stress more.  This will make you more resilient. 

Often I find people struggle with racing because they are always dealing with so many injuries.   We can't prevent all injuries but if we can better manage load on the body, we can reduce our risk. 

Tactical Training

Last but certainly not least is tactical training.  This is working on specific obstacle strategies or simulating race day the best we can.  We can't always practice on obstacles, but we can build many of the skills needed to be successful race day.

These things include running, climbing, hanging, crawling, and carrying.  Putting workouts together that best mimic race day situations are essential.  

These are usually the most requested workouts and they are fun to do.  But just remember these aren't the only form of training you need to consider.  

If you are looking for specific examples of tactical training workouts, make sure you check out my program OCR and Hybrid Simulation & Tactical Training.  This will should you specific what you should be focusing on for these training sessions.

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Don't stop the momentum.  Read more on my next post that shares by top 2 exercises for both OCR and Hybrid Racers.  

Click here to find out what they are.

Categories: : OCR Training