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OCRWC: Obstacles You Should Be Training For

Everyone has a different worry when they show up to an Obstacle Course Race (OCR).  Over the last couple of months I have addressed many of the troublesome obstacles people have been worried about (you can find them by looking for articles title “How to Train for OCRWC”).  A general theme that will help you achieve success in OCR is following the three pillars of OCR training: Specific, Progressive and Enjoyable.

Specific means the training you are doing mimics the actions you will be required to do during the race.  Progressive means it should increase in difficulty as you get better, thus causing adaptation.  Finally, enjoyable means you should find some level of pleasure in training because we tend to try harder at activities we enjoy. These three pillars are how I explain OCR training in my book “The New Strength & Speed’s Guide to Elite OCR” and is what I use to guide any discussion on training.

Applying these principles, especially the specificity one, has helped guide training suggestions.  If you want to know specifically about how to prepare for any of these, click on the links below for a detailed guide:

If I didn’t list the obstacle you are worried about comment in the Facebook comments and I’ll draft up an article for it. If you can’t wait that long, don’t worry. Most “new” obstacles are variations on existing ones.  The obstacles that are completely new, use a similar set of skills, muscles and techniques of existing obstacles.  Therefore, make sure you show up to OCRWC with a well-rounded base from practicing at a variety of race courses and series, as well as spending some time at a OCR/ninja gym.

If you are concerned about a specific obstacle, ideally you can practice on the exact obstacle that is giving you trouble whether that be going to a ninja gym (Mud Run Guide’s directory is available here for OCR and here for ninja) or going to another series with similar type obstacles for practice.  If a specific obstacle is giving you trouble, after the race head back out and give it a couple extra practice attempts.  Additionally, you’ll be able to watch others attempt the obstacle and be able to see what works and what doesn’t work.

Stay focused, train hard and most importantly be consistent.  Lots of baby steps forward spread out throughout the year and multiplied by multiple years can take you to heights you once thought were impossible.  I’m looking forward to a great experience at Adventurey’s championship events and seeing how comes out as the best across a wide range of distances and skill sets.

Want more great training tips?  Look throughout the OCRWC Blog page for more articles in the “How to Train for the OCRWC” series and pick up a copy of Evan “Ultra-OCR Man” Perperis’ newest training book “The New Strength & Speed’s Guide to Elite Obstacle Course Racing” or if you are more ultra-focused like Evan is “Mud Run Guide’s Ultra-OCR Bible”.

How to Prepare for the OCRWC
How to Prepare for the OCRWC
Not sure if you're ready for the OCRWC? You will be with these tips from the athletes at OCRWC HQ!
Evan Perperis
Written By
Evan Perperis

Evan "Ultra-OCR Man" Perperis is a National Strength & Conditioning Association- Certified Personnel Trainer (NSCA-CPT) and an athlete on the Conquer The Gauntlet Pro Team with 55+ podium finishes including 2nd place Pro Coed finish at 2018 North American OCR Championship. He is best known for his annual ultra-distance charity events for Folds of Honor including a 48 hour multi-lap and the 8 day OCR America. Additionally, he is an author of more than 250 articles and six books on Obstacle Course Racing.

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