As the colder weather sets in and you look towards your 2014 adventure race and obstacle course race schedule get an edge and stay in “race ready” shape throughout the cold winter months by doing the following exercises. By focusing, not only on cardio, but speed, balance, agility, and core strength you will start the 2014 race season with an edge on the competition.
The following exercises should be learned one at a time in order to mater technique and form. Once you have the hang of it try increasing speed and reps and finally grouping the exercises together to form a circuit. The circuit drill will help you both aerobically and anaerobically and simulate a “race-like” day.
1) Box Jumps- You can develop lower body power and increase vertical jump height using box jumps. Perform these by standing directly in front of a box with feet under the hips and hands by side. Explosively jump from a crouched position landing in the center of the platform. Return to starting position by jumping backwards off the box and absorbing the impact with your legs.
2) Kettlebell Deadlift- Stand between two kettlebells. Squat down with feet flat on the floor and grasp handles to the side. Pull kettlebells up off floor by extending hips and knees. Keep chest high as you stand upright. Lower kettlebells to floor while squatting down.
3) Pull-ups: You can strengthen almost all upper body and arm muscles through performing pull-ups. Perform this exercise by standing below bar and grasping it. Pull body up until chest reaches the bar and then lower body to starting position with the same speed.
4) Farmer’s Walk - This is a traditional strongman event that uses heavy weights and requires strength as well as endurance. To perform this exercise deadlift two kettlebells from the floor. Hold each in hand with arms straight down to sides. Then walk.
5) Kettlebell Swings- Straddle kettlebell with feet slightly wider then shoulder width. Squat down and grasp kettlebell. Pull off from floo, dip down and swing kettlebell back under hips. Quickly swing kettlebell up by raising upper body and extending legs. Continue to swing kettlebell until height just above head can be maintained.