OCR TRAINING JUMP START PROGRAME V E RY T H I N G YO U N E E D TO G E T OV E R T H E F I R E

D I S C L A I M E RThis program is not designed to diagnose or evaluate. This is simply a guide to help show you sample programs and exercises that would

potentially be a good fit for obstacle course racers. If you have any medical reason to not participate in an exercise program please consult your doctor first. If you experience any pain or concerns during your training please stop immediately and seek medical attention.

WELCOME TO THE PROGRAM!I’m sure you are ready to jump right into the program and get moving. But I wanted to take few minutes to first introduce myself and why I created this program. Also, I want to make sure you understand the purpose behind this style of training.

Once you understand why you are doing something you will have better results and be able to create more workouts for yourself.

MY NAME IS MIKE DEIBLER. I HAVE BEEN IN THE FITNESS INDUSTRY FOR OVER A DECADE AND HAVE SEEN ALL STYLES OF TRAINING OUT THERE. I LOVE TRYING NEW THINGS AND LEARNING MORE, BUT I WILL ALWAYS GRAVITATE BACK TO WHAT WORKS BEST FOR MYSELF AND MY CLIENTS.

While I have always been active, I have had my share of issues. I was a college athlete and put my body through the grinder. I left college with a laundry list of pains, issues, and dysfunctions. Coming from an athletic background I was comfortable pushing myself to the limits. I thought pain was a good thing. It meant you were trying hard.

When I discovered OCRs later on, I was instantly hooked like most people. But I started to see the demands that would be placed on the body. And I was tired of being in pain. I was ready to perform well but take care of my body in the process. I had to learn how to move better.

From my trial and error, I figured out a system that worked. Since OCRs require so many different abilities from the body, we must train them each of them thoroughly. From here I created my R.E.S.T. System. This stands for Recovery, Energy Systems Development, Strength, and Tactical.

My goal is to accelerate you through the BS, learn from my mistakes, and get to your results as fast as possible.

LET’S GET STARTED!

T H E R . E . S . T . S Y ST E MI know you want to get the workouts, so I will keep this brief, but I want you to understand what will go into this program. Depending on

what your current strengths and weaknesses are you may spend more time in certain areas than others, but they are all important.

RESTTHIS IS ESSENTIALLY MAKING SURE YOU TAKE CARE OF YOUR BODY. WE CAN WRITE A WHOLE BOOK ON THIS ONE TOPIC, BUT I AM GOING TO BREAK IT DOWN INTO MAIN CATEGORIES THAT I WANT YOU TO PAY ATTENTION TO.

• Sleep. Sleep must come first. This is where you repair your body and recovery from the stress of life and from your workouts. Make sure each night you get 8 hours of sleep. Make sure you stick to the same (or close to) schedule every day, including weekends.

• Nutrition. This again is a huge topic, but what are you doing to track your nutrition. Are you getting a balance of food? Often, we focus too much on what we have to eliminate from your diet. Instead look at what you need to include. You have heard it before, eat less processed foods, focus on anti-inflammatory foods, drink ½ your weight in ounces of water each day, and get a variety of fruits and vegetables in to get a spectrum of micronutrients.

• Mobility. In each of the strength workouts you will see sample stretching routines. This will be composed of foam rolling, stretching, and stability drills. All three will be important to improve mobility.

• Periodization. You may have never seen this word before, but it essentially is your planned-out program. If you are jumping from workout to workout you will have a hard time seeing your progress and you won’t know if you are adequately adapting to your workouts.

ENERGY SYSTEMS DEVELOPMENTYOUR GOAL SHOULD BE FOR YOUR BODY TO BE EFFICIENT AS POSSIBLE. THAT IS REALLY THE WHOLE POINT OF TRAINING.

The more efficient you get the more conditioned you will be and the better you will perform. Energy systems development or ESD is referring to your body’s ability to regenerate energy from macronutrients at different intensities.

The key is you will use different workouts to train different energy systems in the body. This will help you be more efficient using certain fuels for energy.

THE R

.E.S

.T. S

YSTE

M

OCR TRAINING JUMP START PROGRAM PAG E 5

TACTICAL TRAININGOK THIS IS THE FUN STUFF.

And most people will want to spend all their time here. This section refers to obstacle specific training. While yes this is fun and is necessary, there is a reason I listed it last.

You need to become a better runner and you need to master your movement patterns and get strong. Until this is achieved, you are going to struggle with the obstacles. You can practice all you want, but you will be limited with what you will be able to achieve.

THE R

.E.S

.T. S

YSTE

M STRENGTH TRAININGYOU NEED TO GET STRONG. THE STRONGER YOU ARE THE MORE LIKELY YOU WILL BE ABLE TO STAY INJURY FREE, RUN FASTER, AND COMPLETE MORE OBSTACLES.

But there is a catch. You can’t just get strong in the gym. You must gain functional strength that will carry over into the course.

First, what movements should you include in your workouts? The bulk of your training should revolve around you getting stronger and more efficient in fundamental exercises and movements.

These include:

• Squatting

• Lunging

• Hip Hinging

• Pushing

• Pulling

• Rotating

• Crawling

• Carrying

Your initial goal will be to master the movement. Once you have gotten that, you will start to get strong.

OCR TRAINING JUMP START PROGRAM PAG E 6

T H E P L A NLet’s get to it. You have the background behind the program, so now it is time to work. In this program you will find:

3 RUNNING WORKOUTS – 2 STRENGTH WORKOUTS – 2 TACTICAL WORKOUTS

THE P

LAN YOU CAN USE THIS PROGRAM

FOR THE NEXT 2–4 WEEKS. JUST ALTERNATE THE WORKOUTS. SOME RULES YOU SHOULD FOLLOW:

Never perform strength workouts on back to back days. Try not to perform two high intensity workouts back to back days. Even though this is seven workouts you do not have to and it is not recommended to do them all in one week.

HERE IS A SAMPLE PLAN YOU CAN FOLLOW TO GET STARTED:

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

WEEK 1 RUN #1 STRENGTH #1 REST DAY RUN #2 STRENGTH #2 REST DAY TACTICAL #1

WEEK 2 RUN #3 STRENGTH #1 REST DAY RUN #1 STRENGTH #2 REST DAY TACTICAL #2

THE WORKOUTS WILL INVOLVE CERTAIN EQUIPMENT. MANY OF THE EXERCISES CAN BE MODIFIED BASED ON YOUR AVAILABLE EQUIPMENT. MOST YOU WILL FIND AT A STANDARD GYM, BUT HERE ARE SOME PIECES OF EQUIPMENT THAT I RECOMMEND HAVING:

KETTLEBELLS — DUMBBELLS — SANDBAGS SUSPENSION TRAINER — MEDICINE BALLS BANDS — BUCKET

OCR TRAINING JUMP START PROGRAM PAG E 8

E N E R G Y S Y ST E M S D E V E LO P M E N T WO R KO U T STo maximize the development of energy systems, it is highly recommended to use a HR monitor (purchase one here).

If you do not have one, you can use perceived exertion as an estimate:

ZONE 1: EASY/LIGHT – ZONE 2: MODERATE LIGHT/MODERATE – ZONE 3: SOMEWHAT HARD – ZONE 4: VERY HARD – ZONE 5: EXHAUSTIVE

RUN #1 AEROBIC RUN

SPRINT Warm up with a 10 minute run building up to 75% of max heart rate (HR). Maintain HR between 75–80% of max HR for 25 minutes. Finish with a 5 minute cool down.

SUPER Warm up with a 10 minute run building up to 75% of max heart rate (HR). Maintain HR between 75–80% of max HR for 35 minutes. Finish with a 5 minute cool down.

BEAST Warm up with a 10 minute run building up to 75% of max heart rate (HR). Maintain HR between 75-80% of max HR for 45 minutes. Finish with a 5 minute cool down.

ENER

GY S

YSTE

MS

DEVE

LOPM

ENT W

ORKO

UTS

RUN #2 FAST FINISH RUN

SPRINT Warm up with a 1 mile run building up to 75% of max HR. Then run 2 miles keeping HR between 80–85% of max HR. Finish with a 1 mile run as fast as you can.

SUPER Warm up with a 1 mile run building up to 75% of max HR. Then run 4 miles keeping HR between 80–85% of max HR. Finish with a 1 mile run as fast as you can.

BEAST Warm up with a 1 mile run building up to 75% of max HR. Then run 6 miles keeping HR between 80–85% of max HR. Finish with a 1 mile run as fast as you can.

RUN #3* *PERFORM SPRINTS ON A STEEP HILL, RECOVERY WILL BE WALKING DOWN THE HILL BACK TO START HILL REPEATS

SPRINT Warm up with a 10 minute run building up to 75% of max HR. Perform 6 – 1 minute uphill sprints*. Recover 2 minutes walking down or until your HR returns to 65%. Cool down with a 5 minute run.

SUPER Warm up with a 10 minute run building up to 75% of max HR. Perform 8 – 1 minute uphill sprints*. Recover 2 minutes walking down or until your HR returns to 65%. Cool down with a 5 minute run.

BEAST Warm up with a 10 minute run building up to 75% of max HR. Perform 10 – 1 minute uphill sprints*. Recover 2 minutes walking down or until your HR returns to 65%. Cool down with a 5 minute run.

OCR TRAINING JUMP START PROGRAM PAG E 1 0

ST R E N G T H WO R KO U T SPick weights that will make the recommended reps challenging but doable with correct form.

Click on the exercise name to view each exercise.

ST

RENG

TH W

ORKO

UT #

1MYOFASCIAL RELEASE SETS REPS REST

CALVES 1 60s —

HIP ROTATORS 1 60s —

QUADRICEPS 1 60s —

THORACIC SPINE 1 60s —

LATS 1 60s —

MOBILITY EXERCISES SETS REPS REST

1/2 KNEELING DORSIFLEXION 1 8 —

ASSISTED LEG LOWERING 1 8 —

SHIN BOX 1 8 —

SIDE LYING TSPINE ROTATION 1 8 —

CORRECTIVES SETS REPS REST

CORE ACTIVATED BRIDGE 2 10ea 30s

1/2 KNEELING WINDMILL 2 15ea 30s

ANTI ROTATION PRESS 2 8ea 30s

POWER EXERCISES SETS REPS REST

BOX JUMP OFF TO STABILIZATION 3 5 60S

1/2 KNEELING ROTATIONAL THROW 3 10 60S

STRENGTH EXERCISES SETS REPS REST

SQUAT W/ FRONT RAISE 4 12 60s

TRX ROWS 4 12 60s

KB SPLIT SQUAT 3 10ea 60s

ECC PUSH UPS 3 8 60s

DEAD HANG WITH HOLLOW HOLD 3 20s 60s

BEAR CRAWL 3 20yds 60s

ADDITIONAL WORK SETS REPS REST

STRICT BURPEE 3 5 30s

FARMERS CARRY 3 30sec 30s

TIP: CLICK ON THE EXERCISE TO WATCH AN INSTRUCTIONAL VIDEO

OCR TRAINING JUMP START PROGRAM PAG E 1 2

ST

RENG

TH W

ORKO

UT #

2

CORRECTIVES SETS REPS REST

X BODY MOUNTAIN CLIMBER 2 10ea 30s

1/2 KNEELING CABLE LIFT 2 10ea 30s

MINI BAND LATERAL WALKING 2 10ea 30s

POWER EXERCISES SETS REPS REST

KB HIGH PULL 3 8 60S

MB SLAMS 3 12 60S

STRENGTH EXERCISES SETS REPS REST

KB DEADLIFT 4 8 60s

SA CHEST PRESS 4 8ea 60s

DB LATERAL LUNGE 3 10ea 60s

CHIN UPS 3 max 60s

SB HAMSTRING CURL 3 20s 60s

LATERAL BEAR CRAWL 3 20yds 60s

ADDITIONAL WORK SETS REPS REST

BAND RESISTED HIGH KNEES 4 20s 10s

ICE SKATERS 4 20s 10s

TIP: CLICK ON THE EXERCISE TO WATCH AN INSTRUCTIONAL VIDEO

OCR TRAINING JUMP START PROGRAM PAG E 1 3

MYOFASCIAL RELEASE SETS REPS REST

CALVES 1 60s —

HIP ROTATORS 1 60s —

QUADRICEPS 1 60s —

THORACIC SPINE 1 60s —

LATS 1 60s —

MOBILITY EXERCISES SETS REPS REST

1/2 KNEELING DORSIFLEXION 1 8 —

ASSISTED LEG LOWERING 1 8 —

SHIN BOX 1 8 —

SIDE LYING TSPINE ROTATION 1 8 —

TAC T I C A L WO R KO U T SThese workouts are designed to simulate your race pace. Keep intensity up as you perform each workout.

TA

CTIC

AL W

ORKO

UTS

TACTICAL #1

WARM UP Perform a 5 Minute Easy Run

MAIN CIRCUIT

Run 800m

Bear Crawl X 20yd

Bucket Carry X 40yd

Sandbag Walking Lunges X 10ea

Deadhang X 30s

Burpees X 10

SPRINT Repeat 4 Rounds

SUPER Repeat 6 Rounds

BEAST Repeat 8 Rounds

CLICK ON THE EXERCISES BELOW TO WATCH AN INSTRUCTIONAL VIDEO:

SANDBAG WALKING LUNGES — KB GOBLET CARRY HANGING BAR WALKING — BUCKET HOLD STEP UPS SLIDING CRAWLS — SANDBAG GOOD MORNINGS

TACTICAL #2

WARM UP Perform a 5 Minute Easy Run

CIRCUIT #1

KB Swings X 15

KB Goblet Carry X 30yd

Burpees X 10

CIRCUIT #2

1 Minute Treadmill Incline Sandbag Carry

Hanging Bar Walking X 5ea

Bucket Hold Step Ups X 10ea

Sliding Crawls X 20yd

Sandbag Good Mornings X 10

SPRINT Repeat 3 Rounds of Each Circuit Before Moving On

SUPER Repeat 4 Rounds of Each Circuit Before Moving On

BEAST Repeat 6 Rounds of Each Circuit Before Moving On

FINISH 1 Mile Run as Fast as Possible

OCR TRAINING JUMP START PROGRAM PAG E 1 5

W H AT ’ S N E X T ?This plan is a perfect start to your training. Depending on where you are in your training you may have to make

a few modifications, but you at least now have the ground work.

MAKE SURE TO CHECK OUT OUR OTHER FREE CONTENT HERE:

IF YOU ENJOYED THIS PROGRAM, WE HAVE PLENTY MORE WHERE THAT CAME FROM. AND MUCH MORE.

If you are ready to step up your training and take the fast track to better movement and better racing check out our mentorship program. Each week you will have access to a complete training program including your energy

systems development, strength, and tactical workouts. We help you plan out your year into off season and in season training, plus have coaching calls and other special training sessions for you. Moreover you will have access to myself to coaching you along your training and Registered Dietitian Anne L’Heureux who will help you

plan out your nutrition and fueling for your races.

GET ALL OF THIS FOR THE LOW COST OF JUST $30/MONTH. TO START JUST CLICK THE BUTTON BELOW TO SET UP YOUR ACCOUNT.

FUEL AND FIRE MENTORSHIP PROGRAM

OCR TRAINING JUMP START PROGRAM PAG E 1 7

DON’T JUST TRAIN, TRAIN SMARTER — OCRUNDERGROUND.COM

COPYRIGHT © 2018 OCR UNDERGROUND. ALL RIGHTS RESERVED. NO PART OF THIS PUBLICATION MAY BE REPRODUCED, DISTRIBUTED, OR TRANSMITTED IN ANY FORM OR BY ANY MEANS, INCLUDING PHOTOCOPYING, RECORDING, OR OTHER ELECTRONIC OR MECHANICAL METHODS, WITHOUT PRIOR WRITTEN PERMISSION.