Tough Mudder Training

People are crazy.  People are intense.  People are wild.  That’s why we have races like Tough Mudder, Spartan Race, and other various mud runs.
I know a bunch of people who have entered Mud Runs, but when I ask them what they are doing with their training, 90% of them said they were doing long distance running.

Sure, it’s a race…but it’s not a marathon.  If you watch the video below, you will see a bunch of things:  running, climbing, sliding, swimming, jumping, hanging, and getting electrocuted.

As you can see, it’s not just a long, slow, run.  You have to stop for every obstacle.  Logically, even just running intervals would be better than solely long distance running.  Either way, the race is more than a foot race.  Metabolically, it demands every energy system in the body.  You will need to train like a soccer player, train like a football player, train like a wrestler etc.  What I’m trying to say is: do more than just cardio, Bro.

Below, I’m going to give you a sample weight training day that will blast any long distance running training out the window.  Just remember, Tough Mudder is an intense race; thus, its training will be even more intense.

Tough Mudder Training Sample Workout

Plyometrics

1: Bounding – 2 sets of 5 reps each leg; rest 60 sec

Explosiveness

2: Barbell Hang Clean – 2 sets of 5 reps; rest 90 sec

2.1: While resting, perform a 30 second plank

Strength Superset 1

3A: Weighted Pushup – 3 sets of 5 reps; rest 60 seconds

3B: Romanian Deadlift – 2 sets of 5 reps; rest 60 seconds

Strength Superset 2

4A: Tucked Front Lever Pullups – 3 sets of as many reps as possible (leave 1 rep in the take each set); rest 60 seconds

4B: Bulgarian Split Squat – 2 sets of 5 reps; rest 60 seconds

Three Round Conditioning Dumbbell Complex (6 reps each exercise)

  • Hang snatch
  • Front Squat
  • Push Press
  • Alternating Reverse Lunge
  • Alternating Bent Over Row
  • Romanian Deadlift
  • Farmer Walk 10 meters

This full workout should last an hour if you are strict with your rest periods.  Did I mention that it will also get you into the best shape of your life, and prepare you to kick ass in the Tough Mudder competition?…Oh…Well, it does.

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