Strength Training for Tough Guy / Tough Mudder Adventure Racers

Today’s post is for people who:

  1. Want to compete in a Tough Mudder-esque adventure race
  2. Already have a strong cardio/running base
  3. Need to get stronger if they’re going to dominate the obstacles.

The plan involves making you strong, powerful and agile without adding a lot of muscle mass. To do that, I am going to prescribe two resistance training workouts per week. Depending upon your current level of strength, these workout will be either:

  1. Two strength workouts (if you need a lot of help)
  2. One strength and one HIIT/HIRT workout (you have some strength, but need to get more explosive)
  3. One HIIT/HIRT and one agility/obstacle workout (you’re strong enough and want to dominate)

These two workouts are to be performed in addition to your running workouts, so you will have to make adjustments to ensure adequate recovery time.

STRENGTH WORKOUTS
.
The last thing a Tough Mudder wants from their strength workouts is that they cause the growth of big, bodybuilder muscles. What you want is increased strength/power with minimal weight gain.
.
And that’s what you’ve got with this workout.
.
Note: a 20×0 tempo for bench press = lowering the bar to your chest for a count of two, no resting the bar on your chest, “xploding” the bar off your chest as fast as possible and no resting with arms extended

.

The Are You a Tough Mudder Strength Training Workout

Day 1 – Chest, Back & Abs/Core

Exercise

Sets

Reps

Tempo

Rest

Weight

Chest Press

8

3

20×0

120 sec

5 RM

Ab Wheel

4

15-20

4020

60 sec

20 RM

Chin-Ups

8

3

20×0

120 sec

5 RM

Hanging Leg Raise

4

15-20

4020

60 sec

20 RM

Day 2 – Arms, Shoulders & Core

Exercise

Sets

Reps

Tempo

Rest

Weight

Dips

8

3

20×0

120 sec

5 RM

Cable Rows

8

3

20×0

120 sec

5 RM

Overhead Press

8

3

20×0

120 sec

5 RM

Cable Woodchops

4

15-20

4020

60 sec

20 RM

  • PDF version – incl blank copy for exercise modification
HIIT/HIRT WORKOUTS
.
If you already have a solid strength base, you can replace one of your strength workouts with a HIIT/HIRT workout.
.
These are designed to take your strength and combine it with speed and anaerobic endurance to make you a more powerful athlete that can sprint and climb and jump all day long.
.
Instead of re-inventing the wheel, I want you to choose from 3 of the HIIT/HIRT workouts I have posted as part of the Best Body workout series.
AGILITY/OBSTACLE WORKOUTS
.
At this point, you’ve built up a solid strength base and are blasting through the HIIT/HIRT workouts like an enraged wildebeest. It’s time to prepare for the obstacles you’re going to face during your challenge. Unfortunately, seeing as how every race is a little different, I can’t give you specific exercises.
.
Here is a sampling of the challenges you will face:
.
Rope walking, rope climbing, cargo net climbing, electrical shocks, muddy hill climbs, tire carrys, running through fire, log carries, spear throwing, belly crawls, jumping over stuff, climbing under other stuff, crawling through tunnels, crawling through underwater tunnels, sloshing through ponds filled with freezing cold water, 10 ft wall climbs, 40 ft wall climbs, etc…
.
Not to mention running 10 miles while soaking wet and freezing cold.
.
Have fun.
.
Resources