Training For Tough Mudder and Spartan Race

Photo by: Bigstockphoto
Photo by: Bigstockphoto

No other workout will test your skills than an obstacle course training like Tough Mudder or Spartan race.  These are high endurance, obstacle-based workouts that will build strength, stamina, and power. These trainings are so tough; some fitness experts can’t even complete a course. But if you are up for the challenge then Tough Mudder and Spartan races are great training to try.

They are popular for good reasons. Each race is designed to push you to your limits. Essentially, the race is just filled with obstacles that you have to work your way out. You can expect to get sweaty, dirty and sometimes even a little bloody along the way. But you will have the time of your life! The very idea of pushing one’s self beyond limit appeals to serious athletes and fitness nuts alike.

Distance and Obstacles

To say that these races are punishing is an understatement. Come mentally and physically prepared. The races will vary accordingly. Some races are just three miles long. Others are 15 miles long. It will include distance running, climbing walls, lifting heavy objects and even crawling in the mud. You will also go through sled drags, cargo net climbs, sandbag carries and crawling under barbed wires. In some cases, you will also scale ravines filled with sharp or slippery rocks, carrying buckets of rocks uphill or dragging cinder blocks through the mud.

Some Tough Mudder and Spartan races are held in ski resorts. Every participant will do elevation climbs at extremely slippery, steep terrain. The key to overcoming this obstacle is endurance.

Preparing For Tough Mudder and Spartan Races

Prepping for Tough Mudder and Spartan races will require specific fitness qualities. You need explosive strength, endurance, power and immense lung capacity. Before training, you have to go through a series of fitness training that will cover all these bases. The training should last for four weeks or more. The idea is straightforward: toughen you up to last the race.

Because Tough Mudder and Spartan races are done outdoors, we recommend working out outdoors as well. This helps condition the mind and body to the environment. But if you don’t have the outdoor space, working out in the gym will do.

Suggested Workout

Steep Hill Workout

Find a very steep, muddy hill. The hill has to be around 10 to 15 meters so climbing will be a challenge but not impossible. Now, start climbing that hill at least 5 times. Jog for several minutes between each climb. Jo down the same trail you climbed up. Do at least three sets of five climbs with easy jogging in between sets.

Spartan Beast Extension

This is a physically challenging move to prep yourself for the tough challenge ahead. After each climb, do a set of five burpees. Yes, this will hurt like no other but it will build strength, endurance and boost the lung capacity.

Tire Hill Push

Expect to do a lot of weightlifting in the Tough Mudder and Spartan races! Find an asphalt path and get a tire. Place the tire at the bottom of the path. Place your hands wide on the side of the tire that faces you. Crouch down before effectively running up the hill with the tire in front of you.

You want to get to 50 meters up the hill before you jog back down. Do at least three sets of 5 pushes. Give yourself a 5-minute rest between sets. This workout will build strength and endurance.


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