The foundation for developing OCR training plans.
There are four basic things we’ve learned as OCR coaches over the past five years. These four things can be a game changer for top tier OCR athletes or athletes looking to improve out on course and become more obstacle proficient.
1. Running
All OCR courses require a lot of running. If you want to excel in the sport, you need to be a strong runner
2. Climbing
The majority of courses are packed with a lot of climbing (OCRWC’s is definitely no exception). If you want to excel in the sport, you need to be a strong climber
3. Grip/pull strength
Your Grip and Pull strength is essential for success in OCR, as many events will push you to the limits of your endurance in this area. Courses are often littered with upper body obstacles, and developing your ability to conquer these put you one step ahead of the competition.
4. Carry heavy stuff
Any OCR worth its (hydration) salt will involve heavy carries, and more often than not, these will be on a hill…both up and down. Don’t underestimate how much even a small gradient can contribute to your fatigue.
We bet you are wondering what you could be doing so that you’re prepared to take on OCRWC course.
So to allay those fears, we’ve partnered with famed Obstacle Course Racing Coach Yancy Culp of Yancy Camp to provide you with OCR training workouts.
OCRWC Workout #1:
- Treadmill x 15% incline x 7min
- Strict pull-ups (no kipping) x 10
- Lunges x 40, pull-ups x 5
- Treadmill w/no incline x 7min
- Repeat exercises
- 15% incline x 6min
- Repeat exercises
- No incline x 6min
- Repeat exercises
- 15% x 5min
- Repeat exercises
- No incline x 5min
- Repeat exercises
- 15% x 4min
- Repeat exercises
- No incline x 4min
- Repeat exercises
Pacing – For 7 & 5 minute runs use aerobic training zone pace (appx 75-85% of max HR). If you’re going by feel vs HR monitor training, go with a fast pace but always comfortable; feeling like you could definitely crank up the pace at any time if needed.
Pacing – For 6 & 4min runs use tempo pace (approx 85-90% of max HR). If you’re going by feel, this pace I slightly faster than the description above. Still comfortable but right on that fine line of being uncomfortable.
Modifications: for pull-ups modifications would be lat pull-downs or assist pull-ups.
You can do a version of this workout outdoors if you have a long sustained climb but you’ll need to factor in the time it takes to run back down after each uphill run. For the flats, just go out for half the time and turn around. I prefer to do the workouts outdoor when possible.
OCRWC Workout #2:
- 20min run at aerobic training zone pace
- Sandbell or sandbag lunges x 30
- Push-ups x 20
- Split squat jumps x 20
- Pull-ups x 20 (take as long as needed to complete)
- Hill or mountain intervals x 30sec at V02 max zone pace
- Slow shuffle jog recovery pace down
- Continue until you reach 10 intervals
- Repeat exercises
- Repeat hill/mountain interval runs x 7
- Repeat exercises
- Repeat hill/mountain interval runs x 4
- Repeat exercises
- Finish w/20min run at aerobic training zone pace.
Here’s what it will look like if doing indoors on a treadmill: set your treadmill at highest incline possible for 30sec interval runs and during 30sec rest period, just pop feet off to the side of the treadmill. Everything else will be done the same. Indoors you can use the standard pull-up bar or a towel draped over the bar.
- Aerobic training zone pace is 75-85% of max HR or if going by feel, comfortably fast – right around marathon race pace.
- VO2 max zone is 95%+ of max HR or if going by feel – fast pace and you’re gassed when you get to the top.
- I have Yancy Camp athletes run with or stage a towel or section of rope with knots so they have the ability to throw it over a limb and perform the pull-ups.
- If you’re unable to complete pull-ups, you can perform what I call “assisted pull-ups”. Make sure the towel or rope is low enough to where your feet can touch the ground. During the pull-up you can jump off the ground to assist. Start off reaching as high as possible using just enough pop off the ground to complete the pull-up, and you can drop hands lower as fatigue sets in.
OCRWC Workout #3
- Aerobic training zone pace run x 7min – transition to tempo pace run x 3min
- Lunges x 100
- Farmer’s walk x 90sec,
- Pull-up x 1, 5sec hang – continue repeating until forced to drop
- Farmer’s walk x 60sec
- Pull-up x 1, 5sec hang – continue repeating until forced to drop
- This completes 1 round – continue repeating for 6 rounds.
- Once you complete the 6 rounds move on to the 2nd phase of the session:
- Towel hang for max time, rest x 20sec, continue repeating until you’re not able to hang for longer than 5sec, move the rest period to 30sec and continue until you’re no longer able to hang for longer than 5sec.
Note the following:
*Aerobic training zone pace is 75-85% of max HR or if going by feel, comfortably fast – right around marathon race pace.
*Tempo pace is appx 85-90% of max HR, or if going by feel, comfortably fast but right on the verge of uncomfortable.
*The farmer’s walk is in place to fatigue your grip before moving to the pull-up and hang section.
*If you’re unable to complete pull-ups, you can perform what I call “assisted pull-ups”. Drape a towel or rope over a branch or bar and ensure its low enough to where your feet can touch the ground. During the pull-up you can jump off the ground to assist. Start off reaching as high as possible using just enough pop off the ground to complete the pull-up, and you can drop hands lower as fatigue sets in. During the 5sec hang period, allow feet to touch the ground just enough to take a little stress off your grip and pull muscles.
– Coach Yancy
Yancy Camp provides Obstacle Course Racing (OCR) athletes from all levels of fitness with an effective and inexpensive way to team up with a top level athlete to get an insider’s view into their training program. Learn more.
