Mud Run Training – 7 Tips

Mud Run Training

 

Arctic Enema. Fire Walker. Boa Constrictor. Just a few of the obstacles you could face at your next mud run …

These events are not for the faint of heart. You’ll need to prepare for it physically, mentally and emotionally. And today’s Mud Run training article (and the full event prep program we just launched) will help you arrive at event day not only prepared to finish, but to finish strong!

Mud Run Training – 7 Tips

1) Take preparation seriously

Folks do get injured at these events – there’s no doubt about it. But if you prepare correctly, you’re wayyy ahead of the game …

DON’T be the guy who signs up with his buddies, plans on training but really doesn’t (aside from running a couple of miles a day two weeks before the event) – and ends up breaking an ankle or dislocating a shoulder in the first obstacle. If you’re not in decent shape already and prepared to train hard, don’t sign up. It’s just not worth it.

2) Run!

These events can be long 10-12 mile runs with an average finishing time of four hours. So take this part seriously as well, and make sure you’ve worked up to at least an eight mile run or so before the day of the event.

Also, lots of the running can be uphill. Far different from flat running … so make sure you’ve trained for this beforehand, too.

3) Build “functional” strength

Push ups, pull ups, crawls, lifts – all movements that you’ll need to do on event day. So don’t be sitting in an air-conditioned gym doing bench presses and curls to get ready. Design your training program accordingly with body weight moves, plyometrics, lifting odd objects, etc.

4) Dress accordingly

You’ll get wet during the race – very wet. In fact, you’ll be fully submerged at some point … so make sure to wear materials that wick away moisture, like Dri-FIT or COOLMAX. Wearing gloves will also improve your grip, especially when your hands are wet. And make sure your footwear is adequate as well.

5) Train outside

The event is outside … so train outside to prepare! And get yourself ready for the elements – train outside on cold mornings, in the rain, after jumping in cold water, etc.

6) Get your mind right

Get ready for a seriously tough race day. Get your mind right before the event. You’ll be fired up going out, but make sure to have a solid strategy for the full event, each obstacle, etc. in mind.

7) Don’t take yourself too seriously

The event is super tough … but also a great time. There is no dress code, and costumes are encouraged. You’ll get a cold beer and a headband on finishing the event for a job well done. So do your best to get ready – then go out on event day and enjoy!

In summary, mud runs are no joke. The Tough Mudder is one of the most difficult. It’s estimated that fifteen to twenty percent of participants don’t finish the race – and this is likely due to lack of preparation. So take the tips in this article to get yourself physically, mentally and emotionally prepared for what could be the toughest event on the planet!

PS – If you’re interested in our full 12 week Mud Run Event Prep program, please make sure to grab a spot now – you’ll save $30 if you sign up by Friday. Click here for all the details === >> https://www.forestvancetraining.com/tmt2012

June 2012 Challenge Workout Results

Here’s the June 2012 FVT Challenge Workout again, just in case you missed it –

  • 1 burpee
  • 2 body weight squats
  • 3 kettlebell swings

Then, go back to the top and ‘climb the ladder’!

Meaning you’ll do:

  • 2 burpees
  • 4 body weight squats
  • 6 kettlebell swings

Then:

  • 3 burpees
  • 6 body weight squats
  • 9 kettlebell swings

And continue in this fashion until you get to 10 burpees, 20 body weight squats, and 30 kettlebell swings. Complete the workout as fast as possible. 20 minute time limit.

And the results –

SG 11.48

KK 12.45

JJ 12:48

MW 12:52

SF 13.01

BP13.36

MA 14.52

CA 15.10

LA 15.15

BC 15.15

PK 15.20

SK 15.51

KB 16.05

BG 16.35

JM 17.00

MB 17.08

FR 17.20

EA 17.25

EZ 17.26

SS 18.02

DS 18.43

KS 18.48

NP 19.40

NS 19.48

AM – 9.2 rounds total

AS – 9.2 rounds total

* – modified for injury, etc.

AA – 16.45

MT – 18.35

PT – 20.04

 

Great work everyone! ‘Till next month –

Forest

Mud Run Event Prep Program Now Open!

Have you signed up for a mud run – but when it comes to actually training for it, aren’t quite sure where to start?

Are you looking to not only finish the event, but finish strong?

Do you seek confidence, come mud run day, to take on what could be the toughest event on the planet?

I’m excited to provide you with the ideal solution to your mud run event prep needs. We’ve put together a complete program to get you 100% ready – mentally and physically – on your mud run day. Click the link below to learn all about it:

http://www.forestvancetraining.com/tmt2012

Thanks, and talk soon –

Forest Vance, MS, CPT, FNC, RKC II

June 2012 Challenge Workout

June 2012 FVT Challenge Workout – Burpee/Squat/Swing Ladder

Here’s what to do:

  • 1 burpee
  • 2 body weight squats
  • 3 kettlebell swings

Then, go back to the top and ‘climb the ladder’!

Meaning you’ll do:

  • 2 burpees
  • 4 body weight squats
  • 6 kettlebell swings

Then:

  • 3 burpees
  • 6 body weight squats
  • 9 kettlebell swings

And continue in this fashion until you get to 10 burpees, 20 body weight squats, and 30 kettlebell swings. Complete the workout as fast as possible. 20 minute time limit.

Stay tuned for results – to be posted later this week!

Forest

PS – Mud Run race prep program looks like a go! We’ll have all the details and registration open within 48 hours …

Mud Run Race Prep

you in?

 

Interested in a group race prep program for your next mud run?

Learn more about the event by clicking here: === >> ToughMudder.com

The concept is to have a once per week training group, initially meeting at the Land Park studio, and potentially venturing out at different points during the program for runs/activities in surrounding outdoor areas like Land Park, etc. I’d design special workouts to help you prepare for the race – with things in mind like:

  • Total body strengthening
  • Building functional muscle
  • Increasing flexibility and mobility
  • Improving cardio endurance
  • Improving mental toughness
  • Getting you stronger, faster, and more athletic!

Workout activities would include, but not be limited to:

  • Running
  • Plyometrics
  • Kettlebell exercises
  • Body weight moves
  • “Stretching” – normal and “exotic” variations
  • Obstacle-specific exercises/workouts

In addition to the once per week group workout, I’d also provide you with a running/strength workout plan to work you up to the 10-12 mile run and obstacle race.

Pricing for the program would be around $15-$20 a session, give or take, depending on initial interest and anticipated sign ups … as I write this post, there are 16 weeks to go until the weekend of September 22nd/23rd, dates for the Tahoe race … so if/when we start this program about 12 weeks out, you’d be looking at about a couple hundred bucks for the entire race prep 12 week program.

We’d be forming a team (or teams), but if you’re already registered for the race, no worries either – the main focus of this program will be on getting you physically and mentally ready for race day.

If you’re interested, please let me know by clicking here and leaving a message OR shooting me an email (please, if at all possible, no calls … we’re going for maximum time efficiency here 🙂 ) Let me know if a Thursday night (7pm) or Saturday morning (7am) time would work best for your schedule … and if we get at least 8 folks on board to start, I’ll officially open up registration for the program!

Thanks, and look forward to hearing from you soon –

Forest Vance

Master of Science, Human Movement
Certified Personal Trainer
Certified Russian Kettlebell Instructor
Certified Fitness Nutrition Coach

PS – Even if you’re NOT planning on doing a mud run, this’ll still be a killer program to get your a@@ in shape!

Make Monday FUN Day (new boot camp)

Starting next week, Monday is FUNday!

Starting June 4th, we’ll be offering a new boot camp class each week on Mondays at 5pm.

BUT … this won’t just be any old boot camp class. Monday FUNday boot camps will be extra special because we’ll have a special focus for each one.

For example, on the tentative schedule so far, we have a kettlebell cardio class, a body weight fat loss circuits class, and a resistance band boot camp class.

Monday FUNday boot camps are an exciting new way to get fit that you won’t want to miss – but space is limited, so be sure to act quick if you’d like to reserve a spot. Call 916.273.9366 or contact us by clicking here to sign up today!

See you Monday, June 4th at 5 pm –

Forest

MY Daily Diet

The most important part of any diet plan? Your ability to stick with it for a long period of time.

No matter how “ideal” a meal plan might be for reaching your fitness goals, if you can’t actually do it, day in and day out – it won’t work for ‘ya!

I thought I’d share with you this week how I eat every day as an example of a solid, healthy and do-able diet plan … this diet keeps me relatively lean year-round (around 12% body fat – if I’m trying to get really lean, I’ll tighten things up a bit – but that’s for another post) … and, most importantly, I can stick to it for the long term.

NOTE: If you’re going to use this as a model for your own eating plan, keep in mind that I’m a pretty big guy (I weigh about 245 pounds) … so you’ll need to SIGNIFICANTLY reduce the portion sizes (the average person would have to cut these portions roughly in half):

Breakfast

2 whole eggs OR 1/2 cup cottage cheese
1 cup steel cut oats
1/4 cup blueberries or strawberries
1 scoop whey protein
15 almonds

AM Snack

Home-made protein bar + 1 small apple OR 2 scoops whey mixed w/ 2 tbsp peanut butter and 1 banana

Lunch

4 oz tuna OR 3 oz turkey + 1 oz cheese
1 tbsp light mayo
2 pieces Ezekial bread
1/2 cup baby carrots

PM Snack

Home-made protein bar + 1 small apple OR 2 scoops whey mixed w/ 2 tbsp peanut butter and 1 banana

Dinner

5 oz lean chicken/fish/steak etc.
15 tbsp brown rice OR 1 large yam
Lots of green veggies (min 2 cups) like broccoli, spinach, etc. OR a big salad

I also take the following nutritional supplements every day:

Multi-vitamin (Optimum Opti-Men)
Fish Oil (Cheap Supplements Fish Oil Caps)
Whey Protein (Optimum Whey)
Pre-workout creatine product (I like Jack3d + Green Bulge) (I’ll cycle this on for about six weeks and off for two or three)

Additional Notes:

  • I follow the ’90/10′ eating rule (I follow this plan exactly 90% of the time and eat what I want, within reason, 10% of the time. This means out of the 35 meals that I eat each week, I eat whatever I want for 3-4 of those meals).
  • I try to drink 1/2 of my body weight in ounces of water each day … for me, that equals about a gallon
  • Three or four nights a week, I’ll have a glass of red wine with dinner
  • I also typically have a cup of coffee (black) with breakfast

This diet keeps me in good shape year round and I love it. I think it’s so important to select and design a meal plan that’s not only healthy, but one that you can actually stick with for the long term as well. I hope it gives you some good ideas for your own meal planning … keep training hard and train smart!!

Forest Vance
Master of Science, Human Movement
Certified Fitness Nutrition Coach

PS – We’re currently looking at different dietary supplements for our pro shop … if there are any you’re specifically interested in, please let me know! And don’t forget – EVERYTHING in the shop – Ts, kettlebells, continuously looped bands, books & DVDs – is on sale through the end of the month.

PPS – We have a REALLY cool new 12 week group workout “specialty” program in the works … if your fitness goals include getting in awesome physical shape and testing your mental toughness in the process, you won’t want to miss it … keep an eye on your email inbox for details coming very soon.

Memorial Day Weekend Boot Camp Schedule

Special boot camp schedule for the upcoming Memorial Day weekend:

  • One boot camp only on Saturday, May 26th @ 8:30 am
  • One boot camp only on Monday, May 28th @ 8:30 am

Thanks for your understanding in advance – and enjoy your holiday weekend!

Forest

PS – Don’t forget – we’re now offering a weekly Zumba class at the FVT studio! Join instructor Staci Fiori for a fun-filled, calorie-burning, total-body-blasting workout every Tuesday night at 7:15 pm. Be there or be square –