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Your Journey to World’s Toughest Mudder Starts Here.We know you’re an elite Tough Mudder athlete. You’ve probably got
plenty of training tips already. But just in case, or if you’re interested in
takingthings up a notch or 10, we’ve put together a Tough Training Guide
designed to help you survive the gruelling 24-hour endurance races
Toughest and World’s Toughest Mudder.
Training can be repetitive. All those miles logged, all that time at the gym-
maybe it’s time to give your workout the kick in the ass it so sorely needs.
Because when World’s comes calling, you’re staring at the 5-mile loop
from hell, thinking about $100k in prizing, you won’t want to think, “If
only I’d prepped a little harder.”
No, you’ll want to know you did everything you possibly could to get
yourself ready for a run at the money or at least your personal best and
the prestige that comes with completing World’s Toughest Mudder.
So start training like you mean it, Mudder, while the fi nish line is still
months away. It’s time to Step The F*ck Up.
HIGH-INTENSITY INTERVAL TRAINING:
Combining explosive exercise with short
periods of rest is exactly what the course
is about. Aside from helping you achieve
Superman-like strength, HIIT workouts
continue to burn calories long after you
hit the showers. Learn more about the
benefi ts of High-Intensity Training here.
WARM UP, COOL DOWN:
Training isn’t just about running and
jumping and increasing core and grip
strength. You’ve also got to stay loose.
That means stretching, working your
mobility, warming up, and cooling down.
Or as Coach puts it - fi nding those “special
spots that talk to you.”
Pain doesn’t last forever. But glory does.
Fearlessness is your friend.
So are those nerves. Own them. Then the course.
DON’T FORGET:
Toughest Mudder and World’s Toughest
Mudder are Probably The Toughest
Endurance Challenges on the Planet.
Race day is when you’ll need your best -
training is how you get there strong and
ready to run like hell.
GET TOUGH, STAY TOUGH:
Gear up with and take your training to the course.Gear up with and take your training to the course.
WARM UP 3 Rounds: 250m Row,
20x 1 leg Hip Bridge (10/side), 10X Burpee Over Rower
STRENGTH Dumbbell Deadlift
5X5 *HeavySumo Deadlift 3x5 *Heavy
STAMINA1 Round not for time: 800m Sandbag Carry,
15x Dumbbell Plank Rows (each arm).
CONDITIONINGPreform as many rounds of the following circuit
in 20 minutes:15x Pull Ups
20x DB Push Press (not to heavy) 200m Sprint
Listen Up, Mudder Congrats on taking another step toward kicking some serious butt
at Toughest Mudder in 2017. You’re the best of the best. Now start
training like it.
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
NUTRITION TIPMeal prep is simple. Plan your next three
breakfasts in advance.
ENDURANCERun 7 miles
BASELINEPre-SOP and box
breathing, ROM drills then, 21-15-9 reps: Squat Tuck
Jumps, Plyo Push Up, V-up.
PARTNER CONDITIONING
(grab a workout partner and tackle this challenge)
2 mile run100x Pull Ups
100x Box Jump100x Push Ups
100x Weighted Squats100x Burpees
2 mile run Hydrate and fuel within
30 minutes
WARM UP 800m run, 20-15-10 reps:
Inverted Push Up, 4 count Mt. Climbers, DB Russian Twist.
ENDURANCE800m Run –rest 1:00400m Run –rest 1:30
200m Sprint –rest 2:00Repeat for 4 Rounds
CONDITIONING2 Rounds of the
following circuit:20X Single Arm KB Swings
10x Burpees20X Single Arm KB Swing
10X Jump Lunges Hydrate and fuel within
30 minutes
WARM UP 3 Rounds: 250m Row, 10x Sit Ups, 10x V Up, 10x Jumping
Air Squat.
STRENGTH Kettlebell Goblet Squat 5×5
*HEAVY!
MIDLINE DEVELOPMENT 3 Rounds for Quality,
not time: 10x Overhead Lunges (5/side)
10x Box Step Up (with weight)100m Suitcase Carry (1 arm Farmer Carry- Switch arms
after 50m).
CONDITIONING: 8 minutes as many rounds of
the circuit as possible:15x Kettle Bell Swing
30x Jump Rope20m Sprint to cone/ 20m Side
Shuffle Back -immediately followed by: 50x Sit Ups
RESTKick up your feet and watch
old WTM documentaries- get pumped.
ENDURANCERun 5 miles
NUTRITION TIP Have a grocery store
adventure. Buy a vegetable you have never
eaten before.
ENDURANCERun 5 miles
RUNNING BASELINESet your timer for 45 minutes, Run as far as possible within that time. Record distance.
- Note your pacing.-Focus on proper
running form
RECOVERYActive Stretching.
Hydrate and fuel within 30 minutes.
WARM UP500m Row, 15x Burpees, 300m row, 10x Burpees, 100m Row, 5x Burpees
STRENGTH Dumbbell Deadlift 5X12 *As
Heavy as possible-Superset with :10 Ring or
Bench L-Sit Hold
CONDITIONING25-20-15
Front Squats Sit Ups
*250m Row after each set.
WARM UP800m run, 3 rounds: :30 Handstand Hold,
12x Push Ups.
CONDITIONING 5 rounds of:
-2 minutes work duration- 1 minute rest:8x Dumbbell Strict Press
(two kettle bells are more challenging)
10X Dumbbell Thrusters6x Toe 2 Bar
ENDURANCE 2 mile run at an easy pace,
50x 4x Flutter Kicks, 50x Leg Leavers
3 months to go
WARM UP3 Rounds: 800m run,
20x Slam Ball, 20x Wall Ball.
SKILL DEVELOPMENT15 minutes or Quality:
10X Weighted Box Jump with Medicine Ball
15 Chin Over Bar Hold 20X Diamond Push Ups
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DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
ENDURANCERun 5 miles
WARM UP 500m Row, 3 rounds: 10x Kettle Bell Swing, 20m Inch Worm with
push up, 10x Ring row.
STRENGTH Dumbbell Strict Press 5X5 (heavier than last attempt)
CONDITIONING 7 minutes of the
following couplet:8x Dumbbell Deadlift
8x Box JumpsThen, 3 min rest-
4 min. AMRAP:20x Jump Ropes
10x Hanging Knee Raises
MIDLINE DEVELOPMENT 8 Rounds of 12x DB Russian
Twist :15 Superman Hold
WARM UP 500m Row, 20-15-10 reps:
Wall Ball, Russian Kettle Bell Swing.
STRENGTH DEVELOPMENT
Dumbbell Deadlift 5×12-Finish each set with a 100m
Farmer Carry
CONDITIONING1 Round not for time: 400m
Hero Carry(grab your workout partner), 30x Slam Ball,
400m Farmer Carry
CONDITIONING 18-15-12-9 reps of the
following couplet:Wall Ball shots
Burpees
WARM UP3 Rounds: 300m Row,
10x Push Up 3X Wall Climb
STRENGTH Dumbbell Strict Press 5×5 (heavier than the last test)
CONDITIONING 3 Rounds for time:
20x Box Jumps20x Kettlebell Swings
500m row
MIDLINE CONDITIONINGAccumulate 2 min. Plank Hold,
2 min. Hollow Hold, 5 min. Superman Hold
WARMUP 3 rounds: 200m run,
5x Sandbag Back Squats, 5 Sandbag Thrusters,
5x Sandbag Back Squats.
STRENGTH DEVELOPMENT
Sandbag Walking Lunges 5 Sets of 8 reps on each leg
-superset with 15 Burpee-Slam Balls after each set.
CONDITIONING4 Rounds for time:50m Bear Crawls
10x Push Ups20x Kettlebell Swings
(35/25)
WARM UP3 Rounds: 200m run, 15x
Push up, 15x Sit Up.
ENDURANCE800m Run –Rest 1:00400m Run –Rest 1:30
200m Sprint –Rest 2:00Repeat for 4 rounds
CONDITIONING 4 Rounds for time:
12x Toe 2 Bar15x Dumbbell
Push Press100m Sprint1 min. Rest.
Hydrate and fuel
within 30 minutes.
WARM UP Ultimate Tough Mudder
Warm Up
CONDITIONINGUltimate Worlds Toughest
Mudder WorkoutPerform as much work
continuously for 30 minutes;50 Squat Jumps
50 Dumbbell Sit Ups40 Dumbbell Push Press
40 Burpees30 Pull Ups
30 Clapping Push Ups20 V Ups
20 Planked Dumbbell Rows10 Bench Dips
10 Weighted Dumbbell Lunges
Hydrate and fuel within 30 minutes
ENDURANCERun 5 miles
NUTRITION TIP Protein is the best
nutrient for recovery. Make sure you are eating 1g
per 1lb of bodyweight.
ENDURANCERun 9 miles
NUTRITION TIP Thank your training partner for always being there. Invite
them over for dinner and make something fun.
ENDURANCERun 8 miles
WARM UP Grab your workout partner
400m run 15 Alternating Jump Squats
12 Alternating Rope Lowers
PARTNER CONDITIONING
50 Sumo Deadlifts High Pulls
50 Goblet Squats3 mile run
20x Rope Climbs3 Mile run
50 Goblet Squats50 Sumo Deadlifts
HighPulls
*Partners split reps however needed using 1 Rope-
Partners will run together
RUNNING BASELINESet a timer for
45 minutes. Run as far as possible within that time.
Record Distance. -Note pacing and distance
compared to previous attempt.
-Focus on proper running form.
Hydrate and fuel within 30 minutes
3 months to go
ENDURANCERun 9 miles
Keep Pushing Event day is just two short months away. There are miles to go and
squats to be squatted. Keep your head down and grind, grind, grind.
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
TOUGH TIP Hydrate for tomorrow, today! Drink 8, 12oz glasses of water.
ENDURANCELong run 13 miles
WARM UP 2 Rounds: 400m run,
15x Jumping Air Squats, 10x V- up.
STRENGTH Double Kettlebell Front
Squats 5X12 (go heavier than the last test)
STAMINA
(to be done preferably with a workout partner)
2 Rounds for quality not speed:
400m Buddy carry drag a heavy sand bag
or object 100m20x Overhead KB Lunges
CONDITIONING 5 rounds as fast as possible:
15x Wall Ball30x Jump Rope
8x V Ups
WARM UP 500m Row, 15-10-5: DB Push Press, Push Ups, Broad Jump.
STRENGTH DEVELOPMENT
Dumbbell Strict Press: 5×5 (heavier than last attempt)
CONDITIONING Work continuously
for 18 minutes on the following triplet:
21x KB Swing 12x Pull Ups200m Sprint
WARM UP Pre-3 Rounds: 250m row, 10x Sandbag Goodmorning, 10x
Sandbag To Shoulder
STRENGTHDumbbell Deadlift 5×5 (heavier than last test)Weighted Pull Up 5X5
POWER DEVELOPMENT 4 Rounds, not for time:
10x Tuck Jumps, 15x Slamball overhead toss
(as high as possible), 15x Bench Dips
CONDITIONING5 Sets of work, 1 min rest
between sets:3 minute work period:
3x Box Jumps6x Push Ups9x Air Squats
ENDURANCERun 10 miles
RUNNING BASELINESet a timer for 45 minutes.
Run as far as possible within that time. Record Distance.
-Note pacing and distance compared to
previous attempt.-Focus on proper
running form.
. Hydrate and fuel within 30 minutes
TOUGH TIP 8 hours of sleep per night resets your hormones and
reduces stress.
ENDURANCERun 6 miles
WARM UP 2X 400m Jog, 400m Run,
200m Sprint, 8X Burpee Over Slam Ball
PARTNER CONDITIONING
4 Rounds for time:100x Push Ups
5x Legless Rope Climb100x Slam Ball
2 mile Run (1 mile each partner, together
WARM UP 800m run, 3 rounds:
15x Air Squat, 10x 4 count Mt. Climbers
STRENGTH Double Kettlebell
Front Squats5X 10 (focus on quality
not speed)
ENDURANCE 4 Rounds not for time:
50m Bear Crawl, 2x Rope Climb,
10x Broad Jump, 1 Mile Run
CONDITIONING 7 min. AMRAP:
15x Kettlebell Thruster15x Pull Ups
WARM UP 800m Run, 3 Rounds:
25m Bear crawl, 25m Crab Walk.
STRENGTH DEVELOPMENT
Inverted Push Up 5×10Wall Climb 5X2
Handstand Hold 5X :30
CONDITIONING 25-20-15-10:
Sandbag ThrusterBurpees
Hydrate and fuel within 30 minutes
2 months to go
WARM UP3 Rounds: 300m Row,
10x Push Ups 3X Wall Climb
STRENGTH DEVELOPMENT
Dumbbell Strict Press 5×5 (heavier than the last test)
CONDITIONING 3 Rounds for time:
20x Box Jumps20x Kettlebell Swings
500m Row
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DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
ENDURANCERun 10 miles
WARM UP Run 400m Forward,
Run 400m Backward, 20-15-10: Kettlebell Toe Touches,
Kettlebell Swings, Kettlebell Step Up, .
ENDURANCE/ AGILITY DEVELOPMENT60 X Alternating
Toe Touches on Object30X Lateral Box Jumps
5X :30 Line Drills (moving laterally, side shuffle from cone
to cone spaced 15m apart)
CONDITIONING 15x 1 Minute Rounds. If you
complete the work within the minute, rest remaining time.4x Kettle Bell Deadlift *heavy
8X Kettle Bell Push Press *light4X Burpee over Kettlebell
Immediately after, Jog 2 miles.
WARM UP 400m run, 21-15-9 reps:
4 count mt. Climbers, Push Ups, 4 count Flutter Kicks
STRENGTH DEVELOPMENT
Inverted Push Up 5X 12Clapping Push Up 5X 8Handstand Hold 5X :20
12 min. AMRAP:15x DB Thruster15x Box Jumps
15x Sit Ups
ENDURANCERun 2 miles. Rest 3:00. Repeat
PARTNER WARM UP 3 rounds: row 200m, 10x Burpee Pull Ups
With your workout partner, alternate rounds of the circuit for 60 minutes:
50m Sprint3X Pull Ups
6X Push Ups9X Air Squat
RUNNING BASELINESet a timer for 60 minutes.
Run as far as possible within that time. Record Distance.
-Note pacing and distance.-Focus on proper
running form.
WARM UP3 rounds: 200m Row, 30 second Handstand
against wall.
STRENGTH DEVELOPMENT
Dumbbell Push Press; In 7 attempts, work up to your
heaviest 5 rep max.
CONDITIONINGWork Continuously for 18 minutes and complete as
many reps as possible;15 Pull Ups
30x Wall Ball200m Sprint
WARM UP 800m run, 20-15-10:
Jumping lunge, Banded Squats (band sits just below knee, drive knees out into band).
STRENGTH DEVELOPMENT
SandBag Lunges 3X 50m-superset each set with
12 lateral cone touches (side shuffle from cone to cone,
spaced 15m apart)
ENDURANCE 3 Rounds for quality not time, not for time: 15X Air Squats w/
Bottom Pause <:02, 200m Farmer Carry,
12X Toes to Bar
CONDITIONING 4 Rounds for time:
30x Jump Rope10x Kettlebell Swings
400m Run
ENDURANCERun 10 miles
NUTRITION TIP Watching Carbs?
Try enjoying them at night instead of in the morning.
ENDURANCELong run 15 miles
NUTRITION TIP Good Fats include olive
and coconut oil. Cook with coconut oil, drizzle olive oil
on salads.
ENDURANCERun 12 miles
WARM UP 1K Row, 3 rounds:
5x Pull Ups, 10x Push Ups, 15x Air Squats.
STRENGTH DEVELOPMENT
Deadlift: 6X10 (descend to the ground on each rep slowly, >:03)
ENDURANCE 3 Rounds for quality not time: Pull Sandbag Backwards 100m, 20x Broad Jumps, 15x Ring Row (as parallel to ground as possible)
CONDITIONING 5 Rounds of the following circuit as fast as possible:
10x Burpees 10x Single Arm KB Swings10X Hanging Knee Raises
PARTNER WARM UP 400m Run together
3 rounds alternating reps back and forth:
10x Slam Ball 15x Wall Ball
10x Kettlebell Swings
PARTNER WORKOUT/ CONDITIONING
1 mile run100x Pull Ups
1 mile run200x Push Ups
1 mile run300x Air Squats
1 mile run
Partners will run the miles together but break
up the reps equally on all the bodyweight
movements. Hydrate and fuel within
30 minutes.
2 months to go
ACTIVE RECOVERYYoga class
It’s Go Time You’re one month from the starting line. It’s time to kick things up a notch
(or 10). Power through these last 4 weeks and get ready to run like hell.
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
NUTRITION TIPTry a Natural energy boost. Drink Kombucha Tea. Your
Gut will enjoy the probiotics.
RUNNING BASELINESet a timer for 60 minutes.
Run as far as possible within that time. Record Distance.
-Note pacing and distance. Compare to last test.
-Focus on proper running form.
STRENGTH3 Rounds for quality,
not for time: 12x Sumo Deadlift W/ KB, 20x lateral
step ups W/ KB held in Front Rack Position,
15x Strict Hanging Knee Raises.
CONDITIONINGPerform each exercise
for 1 minute, no rest in transition. Tuck Jumps
Push UpsBear Crawl
Reverse LungesPlank Rows
Rest 1:00 after Plank Rows, repeat for 3 total cycles.
Goal is to remain consistent in total reps across all cycles.
WARM UP 800m Run, 3 rounds:
10x Burpees, 10x Wall Ball Push Press (wall ball without
the squat), 10x Push Ups.
STRENGTH 3X8 Inverted Push Ups
3X8 Dumbbell Strict Press
CONDITIONING 7 minutes of the circuit:
7x Dumbbell Thruster10x Box Jump
2 min. rest7 Minutes of the circuit:
10x Single Arm KB Swings20x Wall Ball
WARM UPPerform the following
work with your Training Partner while carrying
a sandbag. Trade off work as needed but sandbag must not touch the
ground until all work is complete:
CONDITIONING3 Mile Run
100x 4count Flutter Kicks2 mile run
150x Burpees1 mile run
200x Air Squats
ENDURANCELong run 18 miles
ENDURANCERun 13 miles
NUTRITION TIP Inflammation kills
performance. Stay away from processed grains.
ACTIVE RECOVERYMobility work
STRENGTH Set a clock for 12 minutes. At the top of each minute perform 8 HEAVY Double Kettlebell Front Squats and
8 Side Lunges.
ENDURANCE 3 Rounds for quality and not
timed: 15X Front rack Sandbag Step ups,
10m Burpee Broad Jump, 100m Buddy Carry (alternate
with partner at the 50m mark).
CONDITIONINGComplete as many rounds of
the following circuit in 15 minutes:10x Pull Ups
20x Push Ups30x Air Squats
RUNNING BASELINESet a timer for 60 minutes.
Run as far as possible within that time. Record distance.
-Note pacing and distance. Compare to last test.
-Focus on proper running form.
WARM UP 500m Row, 3 rounds:
12x Push Ups, 12x DB Push Press, 8x Ring Row.
STRENGTHEvery Minute for 10
minutes complete, 8X1 arm Push Press (each Arm), 8X 1
arm Dumbbell Bent Over Row *As heavy as possible
CONDITIONING6 Rounds for time:
10x Toes 2 Bar15x Wall Ball
20x Kettlebell Swings1 min. Rest
THE DURABILITY2 Sets: 1:00 Plank Hold,
1:00 Wall Sit, 1:00 Bar Hang
1 month to go
WARM UP 3 rounds: 250m Row, 10x Kettlebell Swing,
10x Burpees.
STRENGTH Sumo Deadlift 5X 12
Dumbbell Plank Rows 3X20
ENDURANCE 3 rounds, not timed: 800m Sandbag Run run, 16x 1 leg Dumbbell Deadlift (8/side),
25x V Up.
CONDITIONING 15 min. AMRAP:50x Jump Ropes
200m Run15x Burpees500m row
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1 month to go
ENDURANCERun 10 miles
WARM UP800m row, 20-15-10 reps:
Inch Worm, Jumping Air Squats, Jumping Lunges.
STRENGTH DEVELOPMENT
Sandbag Lunges 4X 50’
ENDURANCE 3 Rounds for quality not time: 20m Crab Walk, 20x Jumping
Air Squats, 20x Explosive Sit Ups to standing position
CONDITIONING15 minutes to complete
as many rounds as possible:8X Sumo Deadlift High Pulls
8X KB Reverse Lunges8X Toes 2 Bar
8X Mountain Climbers
REST UP24 hours of Hell await.
WARM UP Ultimate Tough Mudder
Warm Up
CONDITIONINGUltimate World’s Toughest
Mudder WorkoutPerform as much Work
Continuously for 30 minutes:
50 Squat Jumps50 Dumbbell Sit Ups
40 Dumbbell Push Press40 Burpees30 Pull Ups
30 Clapping Push Ups20 V Ups
20 Planked Dumbbell Rows10 Bench Dips
10 Weighted Dumbbell Lunges
Hydrate and fuel within 30 minutes
WARM UP 3 Rounds: 250m row,
25m Bear Crawl, 25m Crab Walk
STRENGTHInverted Push Up X30
Single Arm Dumbbell Press X30 (each, HEAVY)
Bench (or ring) Dips X30
CONDITIONINGComplete the following circuit
6 times:10x Dumbbell Push Press
10x Alternating Knee To Elbow10x Toes 2 Bar
ENDURANCE1 mile run repeats. Run 1 mile, rest 1:1, repeat for 3 total miles.
Look for consistency and pacing
STRENGTH Single Leg KB Deadlift 3X 10
(each Leg, focus on form)Sumo Deadlift 3X10
ENDURANCE 3 Rounds for quality not
time: 25m Crab Walk, 20x Glute Bridges,
10x Burpees Box Jump.
CONDITIONINGSet a clock for 18 minutes. At the top of each minute,
work to complete the following work:
8x Kettlebell Swing (35/25)10x Sit Ups
Once work is completed, rest remaining time. Intensity is what we
are looking for!
RUNNING BASELINESet a timer for 80 minutes.
Run as far as possible within that time. Record Distance.
-Note pacing and distance. -Focus on proper
running form.
ENDURANCERun 8 miles
IT’S TIME TO STEP THE F*CK UP.
THE COURSE IS WAITING FOR YOU.
NUTRITION TIP Keep your nutrition on point for race day. Don’t make last minute changes, you already
know what works and what doesn’t.
NUTRITION TIP Simplicity is healthier. Cook a meal with your
training partner an only use 7 ingredients.
ACTIVE RECOVERYGo for a hike and recharge.
WARM UP with Partner
1 mile Run Together, then 3 rounds of 5 Pull Ups,
10 Push Ups, 15 Air Squats
PARTNER CONDITIONING
Alternate with your partner each round for 50 minutes,
1 Rope Climb10 Plank Rows10 Db Squats
50m Farmer Carry
STRENGTHDouble KB Push Press 5X5,
then, 3X3 *Heavy
CONDITIONING For 22 minutes, alternate
between these two couplets:
Even Minutes: 5x Pull Ups + 10x Push Ups.
Odd Minutes: 10x Sit Ups, 20x Jump Rope