Preparing for an obstacle course race requires a comprehensive training program that will improve your strength, power, muscular endurance, aerobic capacity and anaerobic capacity. The 8-week program below will accomplish those goals.

This 8-week training program calls for four workouts per week. Each session will challenge you in a different way to prepare you for the various sprints and obstacles you will face during the race.

Train hard for four days, and focus on recovering during your off-days, which should include foam rolling and light mobility work. Train hard and train smart.

Day one is a strength day in the weight room. Getting stronger sets the foundation for improving your other fitness attributes and ensures that you will have the strength to complete any obstacle.

Day two challenges your anaerobic system. In the first four weeks, you will perform Hurricane training, which is derived from the Training for Warriors System. It will improve your ability to sprint and execute short bursts of strength and power, and will even enhance your aerobic system.

Day three is a trail running day, so you can train in the same environment as a race. This will improve your long-duration endurance and prepare you for the ever-changing terrain. It also calls for intermittent bodyweight exercises to simulate random obstacles scattered throughout the course.

Day four builds muscular endurance via density training. During an obstacle course race, your entire body will begin to fatigue, eventually slowing you down. The density day will prepare your muscles to be used over and over again.

The Obstacle Course Workout

Day 1

Day 2

Day 3

Day 4

Read more

• 5 Tips to Survive an Obstacle Course Race
• 3 Unconventional Obstacle Race Training Drills
• How to Prepare for the Spartan Race and Other Mud Runs

Photo: wickedmuddy.com