Obstacle Course Training Log Week 1
Obstacle fitness training 07/19/21–07/25/21
Alright so I’m gonna try something different. I’m a big proponent of publicizing training and training methodologies in order to grow sports and help athletes reach their full potential. I understand that keeping training secrets can give you a competitive advantage but I believe it can also restrict you. If sharing training can help others become better, their level of athleticism increasing forces you to naturally have to step up and become better as well. The way I see it is you can either try and be better than others by hiding secrets and hoping your secrets are better than theirs or you can be open and push them to be better which will in turn push you to be better. That’s the theory at least. And I think it’s even more important in upcoming sports such as ninja warrior and Obstacle Course Racing where there is a wide variety of training. So in an effort to democratize obstacle training, I’m going to start posting a weekly training summary with all my workouts and some comments. I’m hoping this might start a conversation about training but if nothing else, please enjoy my public training diary. So here’s week one, it was the first week getting back into focused training after a Savage Race and a week of drinking and eating so naturally it was a bit of a struggle.
Monday
AM: 2 Mile Run, easy pace
PM: CrossFit
- Strength portion
6x3 Push Press, increasing weight each set (honestly did not keep track of weight)
- Conditioning portion
20–18–16-…-4–2 Single arm dumbbell snatches (45lb)
10–9–8…2–1 Toes to bar
Comments: Running was still painful on the calf, was planning on running 3 miles but cut it short to not make things worse, gonna take the rest of the week off running and hopefully it’ll be okay for next week. CrossFit workout felt great, great conditioning and accessory work for all the pulling
Tuesday
AM: Short pull workout
5–4–3–1–1 One Arm Pull-up (OAP) offset pull-ups with pulley (-30lb, -25lb, -20lb, -15lb, -10lb)
EMOM8 Legless rope climb, 15ft
PM: Ninja Warrior / Obstacle training
Mostly just focused on technique and swinging around again, no clear agenda
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Comments: Pulling felt weak today, it’s been about a month and change since my last big pulling workout so that might’ve been it. Looking forward to making progress on that.
Wednesday
Rest Day
Thursday
PM: Ninja Warrior / Obstacle training
Course work, ran through moderately long course 3 times, worked flying bar a good amount
Comments: Obstacles felt really great tonight, none of my course runs were clean necessarily but the technique was there and right now that is really important to me
Friday
AM: CrossFit
- Strength portion
6x5 Bench press, not sure exactly the progression (again didn’t keep track) but ended last set at 145lb
PM: Rock climbing + strength
Lots of bouldering
- Strength portion
6 sets of OAP offset pull-up progressions at -30lb
4 sets of campus board double dynos
8x 50 on / 1:10 off, feet on campus board movements
Comments: Okay pulling felt even worse today than last session. Wasn’t able to pull nearly as much and felt really sluggish on the campus board dynos. Taking two days off to fully recover for next week.
Saturday
Rest Day
Sunday
Rest Day
