Weekly Obstacle Course Racing Coaching Checklist

0 of 25 completed (0%)

Preparation and Planning

Establish a solid foundation for your training week.

Set your weekly training goals critical 30 min

Clarifying your objectives helps focus your efforts and track progress.

Schedule workouts into your calendar important 30 min

Consistency is key; scheduling ensures you prioritize training.

Review race course maps important 1 hour

Familiarizing yourself with the course can help you strategize your training.

Identify local training facilities important 30 min

Finding locations with obstacles or similar setups aids in effective training.

Gather necessary equipment critical 30 min

Ensure you have the right gear for grip strength and obstacle training.

Strength and Conditioning

Build the physical strength required for obstacles.

Incorporate grip strength exercises critical 30 min

Improving grip strength is crucial for climbing and hanging obstacles.

Focus on upper body workouts critical 1 hour

Target muscles used in obstacles like monkey bars and walls.

Add functional movements to your routine important 45 min

Exercises like burpees and box jumps mimic race challenges.

Practice bodyweight exercises important 30 min

Push-ups, pull-ups, and dips enhance your overall functional strength.

Integrate core workouts important 30 min

A strong core stabilizes your body for better performance on obstacles.

Endurance Training

Balance running endurance with obstacle-specific strength.

Schedule long runs critical 1 hour

Building running endurance is vital for completing OCR events.

Incorporate interval training important 30 min

High-intensity intervals prepare you for race pace and obstacles.

Add hill workouts important 45 min

Running uphill builds strength and simulates race conditions.

Mix running with obstacle practice critical 1 hour

Simulate race conditions by running between obstacles during workouts.

Track your running pace important 15 min

Monitoring pace helps you improve and prepare for race strategies.

Obstacle-Specific Training

Train on specific obstacles to gain familiarity and confidence.

Visit obstacle training parks critical 1 hour

Hands-on practice with obstacles is irreplaceable for skill development.

Practice wall climbs important 30 min

Strength and technique are essential for scaling walls during races.

Work on rope climbs critical 30 min

Rope climbing builds upper body strength and grip endurance.

Simulate mud crawls important 30 min

Practice crawling under obstacles to enhance your technique and flexibility.

Get familiar with tire flips important 30 min

Tire flips improve strength and mimic the physical demands of races.

Recovery and Nutrition

Ensure proper recovery and nutrition to support training.

Plan weekly meals critical 1 hour

Nutrition fuels your training; plan meals to support your goals.

Incorporate hydration strategies critical 15 min

Staying hydrated is crucial for optimal performance and recovery.

Schedule recovery days important 10 min

Rest is essential to prevent injury and allow muscles to repair.

Utilize foam rolling techniques important 20 min

Foam rolling aids in muscle recovery and reduces soreness.

Consider supplements for recovery nice-to-have 15 min

Supplements can aid in muscle recovery and overall performance.

Bonus Tips

Incorporate mental training techniques to improve focus and resilience.
Participate in group workouts for motivation and accountability.
Use visualization to prepare for race day scenarios and obstacles.
Keep a training journal to track progress and adjust plans as needed.

This checklist offers a structured approach to prepare for obstacle course racing. Balancing strength, endurance, and obstacle-specific training will enhance your performance and confidence on race day.

Automate your obstacle course racing coaching checklists with FirstRep. Free for up to 3 clients.

Start for Free See All Features

Frequently Asked Questions

What should I eat before a race?

Focus on easily digestible carbs and some protein to fuel your performance. Avoid heavy meals that may cause discomfort.

How do I prevent injuries while training?

Incorporate proper warm-ups, listen to your body, and ensure you have rest days to help prevent overuse injuries.

What gear do I need for obstacle course racing?

Wear comfortable, moisture-wicking clothing, sturdy shoes with good grip, and consider gloves for grip-intensive obstacles.