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People are crazy.  People are intense.  People are wild.  That’s why we have races like Tough Mudder, Spartan Race, and other various mud runs.  On August 18^th, Tough Mudder is coming to Toronto (it’s actually in Collingwood but no one knows where that is).  I know a bunch of people who are entering the race, but when I ask them what they are doing with their training, 90% of them are doing long distance running.

Sure, it’s a race…but it’s not a marathon.  If you watch the video below, you will see a bunch of things:  running, climbing, sliding, swimming, jumping, hanging, and getting electrocuted.

As you can see, it’s not just a long, slow, run.  You have to stop for every obstacle.  Logically, even just running intervals would be better than solely long distance running.  Either way, the race is more than a foot race.  Metabolically, it demands every energy system in the body.  You will need to train like a soccer player, train like a football player, train like a wrestler etc.  What I’m trying to say is: do more than just cardio, Bro.

Below, I’m going to give you a sample weight training day that will blast any long distance running training out the window.  Just remember, Tough Mudder is an intense race; thus, its training will be even more intense.

Tough Mudder Training Sample Workout

Plyometrics

1: Bounding – 2 sets of 5 reps each leg; rest 60 sec

Explosiveness

2: Barbell Hang Clean – 2 sets of 5 reps; rest 90 sec

2.1: While resting, perform a 30 second plank

Strength Superset 1

3A: Weighted Pushup – 3 sets of 5 reps; rest 60 seconds

3B: Romanian Deadlift – 2 sets of 5 reps; rest 60 seconds

Strength Superset 2

4A: Tucked Front Lever Pullups – 3 sets of as many reps as possible (leave 1 rep in the take each set); rest 60 seconds

4B: Bulgarian Split Squat – 2 sets of 5 reps; rest 60 seconds

Three Round Conditioning Dumbbell Complex (6 reps each exercise)

• Hang snatch
• Front Squat
• Push Press
• Alternating Reverse Lunge
• Alternating Bent Over Row
• Romanian Deadlift
• Farmer Walk 10 meters

This full workout should last an hour if you are strict with your rest periods.  Did I mention that it will also get you into the best shape of your life, and prepare you to kick ass in the Tough Mudder competition?…Oh…Well, it does.

My Recommendation

If you liked the workout above, then you will definitely love Travis Stoetzel’s Mud Run 21.  It’s an awesome book that has 21 different workouts that will prepare you to kick ass at any Tough Mudder, Spartan Race, or mud race competition.  The best part is that the workouts can get you ready in as little as a few weeks, or prepare you months in advance.  You can pick up Travis’ book by clicking the following link:

Click here to check out The Mud Run 21!

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