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
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.