If you're training for an obstacle course race, having a workout plan is important. But what should that look like? How often should you be working out? How do you know what exercises to include in your training routine? This article will walk you through creating your own ninja warrior workout plan from start to finish!
The workouts you choose need to be challenging but encouraging.
The workouts you choose need to be challenging but encouraging. You want to be able to finish the workout and feel good about it, look forward to the next one, and see progress in your training.
There are a few factors that can help ensure this:
- Intensity level: The intensity level of a workout should be high enough that you're challenged during each exercise without being so high that it becomes too difficult or dangerous for you (e.g., lifting weights at 90% of your max capacity).
- Time commitment: The amount of time required for each session should allow for adequate rest between sessions so as not to overload yourself physically or mentally (e.g. if an activity takes 30 minutes per session with three days between each one).
Make sure you mix up your training.
When you're training for an OCR, it's important to mix up your workouts. This will help prevent burnout and keep you motivated to continue working out. Here are some ways to do this:
- Try a variety of exercises in each workout--for example, instead of doing just pushups and pullups one day, try adding squats or lunges into the mix as well. This will work different muscles and challenge your body in new ways.
- Change up how many reps/sets/rest periods each exercise has--for example, if you normally do 3 sets of 10 pushups at one minute rest between sets (30 seconds work + 30 seconds rest), try switching it up by doing 2 sets with 15 reps at 1-minute rest between sets (45 seconds work + 45 seconds rest). The increased workload will give you better results overall!
You should focus on strength and conditioning.
Strength and conditioning is a cornerstone of obstacle course racing, and it's also something that can be incorporated into any other sport or fitness routine. The basic idea behind strength training is to improve your body's ability to produce force by building muscle mass and increasing its ability to handle stressors like gravity, impact, or resistance against muscles. This type of training helps you develop more efficient movement patterns (like running faster) and increase your overall performance capacity so that you can last longer during races without getting tired out too quickly, meaning less time spent recovering between events!
Strength training also comes with many benefits outside of improving performance: studies have shown that people who incorporate regular strength training into their routines are less likely than others who don't work out at all (or only do cardio) to develop heart disease later in life; they're also much less likely to suffer from osteoporosis due its impact on bone density which makes them less susceptible fractures caused by falls during races where obstacles may send runners crashing down onto hard surfaces such as concrete floors."
Mix up short, intense workouts with longer ones.
It's important to mix up your workouts. For example, if you do an intense functional fitness workout one day, try taking it easy the next day by walking with your dog or doing yoga at home. If you're training for an obstacle course race that requires lots of stamina and endurance, do some shorter sprints during the week.
You should also consider varying the types of exercises that make up each workout. For example:
- Some days include strength training (like lifting weights) and endurance exercises (like running). Other days could focus on speed or power development instead--for example, making sprints on an indoor track or treadmill will help improve how quickly you can run over longer distances without getting tired out too quickly, while performing plyometric exercises like box jumps will increase explosive power in both legs simultaneously. Hence, they work together better when jumping off things like walls during races.
Don't forget about rest and recovery.
Rest and recovery are just as important as training. Getting caught up in the excitement of training is easy, but you must remember to take care of yourself outside of your workouts.
Nutrition is another aspect that must be considered, especially if you want to maximize your results while minimizing injury risk and burnout. Although this article focuses mainly on training plans, we recommend ensuring your diet includes the right amount of protein (1-2g per pound) and carbohydrates (1g per pound). For example, if you weigh 150 pounds, try eating 150 grams each day from whole foods like fruits/vegetables/grains/nuts/seeds, etc., but also make sure there are enough fats in there and plenty of water too!
You have to choose the right exercises for your race, but you must also ensure you're training right.
Remember to rest and recover. Rest is as important as training, so don't skip it! Your body needs time to recover from intense workouts, which will help you avoid injury and get stronger for future races.
Mix up short, intense workouts with longer ones. You can add longer runs or bike rides to your plan every few weeks. It's also important to mix up high-intensity days with low-intensity days so that your body has time to build up its strength before being pushed again on another training day.
The Workout
Now that you have your plan, it's time to implement it.
To start a workout, you'll want to warm up and stretch. This will prepare the body for physical exertion by increasing blood flow and lubricating joints. A simple 10-minute jog around the park or some basic stretches should do the trick! After warming up, move on to whatever activity is next in your routine--whether that's running stairs or lifting weights at home; there are endless possibilities for how this part of training can look depending on what type of obstacles race participants face during competition days (and nights).
The Workout Plan
Once you've decided on the type of training plan that works best for you, it's time to get started.
- Plan out a workout schedule: When creating your own obstacle course racer training plan, it's important to set aside time every day or week to stay consistent with your workouts. You may want to consider setting aside one day per week where all of your workouts take place at once so that they're not spread throughout the week--this will allow for more rest and recovery between each session, which is vital for any athlete looking to improve their performance and endurance levels.
- Pick exercises that will help you improve speed and agility: Exercises such as squats or lunges are great ways to build muscle mass in lower limbs while also improving balance, coordination, power output (force produced by muscles during contraction), flexibility (range of motion) and strength endurance over time when performed regularly enough through repetition under load (weight lifted). These types of movements also require good core control throughout all ranges of motion while performing them correctly, so they become second nature after enough practice!
Conclusion
If you want to become a Ninja Warrior, it will take a lot of hard work and dedication. But if you follow these tips and put in the effort, we're sure you'll be able to complete the course with flying colors!
