This training regimen was designed to address the various demands of the World’s Toughest Mudder Series Final but is unquestionably adaptable to any distance race that demands a strong cardiovascular capacity and solid power:weight ratio. However, please note there is a deliberate restriction of overhead free weights and skipping drills to compensate for a ruptured supraspinatus (rotator cuff tendon), bicep tendosis and damaged AC joint. Not a lot of fun, but that’s all sorted now 🙂
This training content is not within the boundaries of what many people would call “normal”. The physical demands are significant, however all movements can be scaled up or down to accommodate any athlete. Largely underpinned by CrossFit and CrossFit Endurance, this requires a hardened mental approach which I have developed from over a decade of law enforcement Special Operations Group training, Marine & Rescue deployments and raising two boys. A killer combination…ask any parent!
The programming within this site works on a 4-week rotation of 4-5 days training per week for 3-weeks, followed by a 1-week period of mobility, stretch drills, massage and recovery. This was a must-have for me while I managed the torn rotator cuff so feel free to deviate and get creative whenever you need to. The training peaked once with an 8-hour challenge event before cycling through a second wave that further increased running mileage to peak for the World’s Toughest Mudder race in November 2012. Click here for the structure of the July event, July Debris…it was indeed a doozey…you should give it a crack when you feel ready.
As your own race draws nearer, my advice is to avoid the temptation to train too much. You will not be able to positively influence your fitness level in the days leading up to the race; however, you can negatively impact your race by training during that time (training meaning anything of significant duration or intensity). As well-known US coach Jeff Cuddeback states, “If you think you’re going to further your fitness through training the week of your key race, you’re sadly mistaken. If you are the type to train right up to the event, you will almost certainly underperform.”
If you would like any assistance with the interpretation of any of the workouts or would like some help preparing for your next obstacle racing event, do not hestitate to get in touch with me via email. The link below will take you to the full register of all published workouts and sessions. Simply use the filters on the left side of the page to categorise by training type/methodology or by chronological order using the calendar.
By clicking on the image below to you acknowledge that participating in any of the exercises or sequences within the training program contained within is your decision alone. The author takes no responsibility for any injury you may sustain during, or as a result of any movements or activity within the program design. Use this content at your own risk.
The link will take you to a series of posts, all of which contain various training programs. I would recommend you use the Training Categories and Training Archives drop boxes on the left side of the page to fine tune your searches. If you start looking onwards from May 2012, you will see that there is a workout posted 4-5 days per week as I slowly built up and adjusted over time, with the race drawing nearer. If you have any questions, please don’t be shy asking.
See you at the start line !