I have some clients that are preparing for a tough mudder race. We are concentrating on plyometrics training. Examples: Burpee Shuffles, Isometric squats with a jump, Side lunge to side lunge with a jump. You want to work on agility, strength, and speed.
The importance of plyometrics when it comes to these races is keeping up the endurance while utilizing strength.
I have done the warrior dash and had several client do this race, its a fun race and easy to prepare for.
They need to be able to outdoor jog completely 3.5 mile run, this you can apply normal running principle for Daniels’ Running Formula – 2nd Edition by Jack Daniels. (recommend trail running)
You need to have 2 days a week where you have 1.5 mile run broken into .5 mile incriments at each break practice (6) 50yard wind sprints. Follow the whole routine with lots of stretching.
In your circut training focus on large muscle groups as most of the events will involve climbing over obstacles. The course is designed for “Layman” conditioned individuals to pass.
As a ex-naval seal this course is eaiser than regular boot camp. However as long as your client can perform a 3.5 mile run, 50 push up, 50 crunches and still walk they will have a GREAT TIME!! If you go to the warrior dash website they have training tips as well.
hope this helps
Cool, I’m planning something similar currently…
If your teaching twice a week, I assume you utilize some form of weights. I would not incorporate anything anything I am suggesting into your class as I do not know its specifics…but 4 your own training add some balance challenges/exercises which require you to stay in motion and use your core. Calisthenics w/emphasis on compound movement and simplistic cardio like jump rope to help sure up lower leg strength & stability.
simple exercises: agility drills, weighted bi-directional aerobic movement(1 arm/leg toe touch w/knee raise 2 cross body press)
change your personal wrkout’s to resemble what you believe you face. I dont know you so more direct suggestion may seem kooky to you