[WOTM, 11/2013] Prepare Your Body For Battle With The Tough Mudder Training Plan

Photo: Tough Mudder

Eectroshock Therapy. The Arctic Enema. Funky Monkey. Everest. That’s just a micro-sample of the 25+ obstacles you’re required to conquer during any given Tough Mudder — an excruciating 12 mile uber-gauntlet designed to break the human mind, body, and spirit.

The Tough Mudder is so nefarious that it summons all of the elements — including fire leaps, 10K volt electric pulses, infinite mud, and glacial ice water plunges that flirt with hypothermia — in the process to test your limits in ways you’ve undoubtedly never experienced.

But don’t let that intro get in your head or dissuade you from partaking. The physical aspect is daunting, but above all else, plowing through a Tough Mudder comes down to mental grit and coursing, volcanic adrenaline; factors that you just can’t simulate during training.

With the right training and proper frame of mind, anyone — and I mean ANYONE; we literally saw a team carrying their teammate through in a wheelchair — has what it takes to dig deep and finish. It comes down to resolve, determination, and an unwavering drive to use every ounce of energy; and you’re rewarded for your efforts with an experience that fosters an incredible sense of self-belief, camaraderie, and personal accomplishment.

November’s WOTM — The Tough Mudder Training Plan — is designed to enhance functional strength & performance, in a way that lays a foundation and prepares your body to battle a wide spectrum of grueling obstacles. It’s not about aesthetics or glamour, although that’ll naturally follow along in the process.

The plan emphasizes lower body and cardiovascular endurance, both of which are paramount; lack either and you’ll get eaten alive, especially on terrain that’s loaded with undulating hills, colossal dirt mounds, and upwards of 12 excruciating miles on your feet. Upper body explosiveness is also a critical component, as you’ll be flipping monster truck tires, traversing walls and dirt mounds, pulling teammates up ridges, and carrying miscellaneous objects.

Dive in and get dirty. You’ll be doing a lot of it during the event.

The Tough Mudder Training Plan

Me (dead center) after the Tough Mudder Tri-State (10/2013)

The Tough Mudder Training Plan is broken into 3 components — upper body, lower body, and abs + distance cardio — and follows the workout schedule below. It produces tangible results in as little as 4 weeks, although 8-12 weeks is an ideal duration for legitimate Tough Mudder prep —

• Workout A: Upper Body
• Workout B: Lower Body, HIIT Cardio (15 m)
• Workout C: Abs, Distance Cardio (45 m)
• OFF
• Workout A: Repeat
• Workout B: Repeat
• Workout C: Repeat
• OFF

Three things before jumping in —

• Complete Workout A, B, and C in the sequence laid out above. Keep track of your workouts and follow a 3-on, 1-off cadence — it doesn’t follow week days, but rather its own cycle.
• If you unexpectedly need to skip a day, pick up where you left off. Time is essential — exercise your mental grit and stick to the routine as strictly as possible, even if you’re absurdly sore in the early stages. Soreness is inevitable.
• Use a weight that allows you to complete the given # of reps, but that’s also challenging enough that you’re unable to do many more. Gradually increase the weight over time as you gain strength.

Workout A — Upper Body

1. Burpees

How to:

Video Demo — Burpees

Protocol: 2 sets, 20 reps

Target Muscle(s): Chest, Legs

Start in a standing position, squat down, and kick your legs out into full push-up position. Do 1 push up, jump forward into a low squat position, and explosively jump upwards into the air.

Return to the ground, squat down, kick your feet out, and repeat the rest of the movement for 20 total reps — each burpee should be one fluid motion.

2. Pull-Ups/Assisted Pull-Ups

How to:

Video Demo — Pull Ups

Protocol: 3 sets, 15 reps or failure

Target Muscle(s): Back (Lats), Biceps

Do 15 pull ups, or as many as you can to failure.

If you’re unable to do at least 6 regular pull ups initially, start with assisted pull ups on a machine and work your way up.

3. Bent-Over Barbell Rows

How to:

Video Demo — Bent-Over-Barbell Rows

Protocol: 3 sets, 12 reps

Target Muscle(s): Back, Biceps

Complete 12 barbell bent-over rows. For each rep maintain a tight core and a flat back, with your torso firmly at a 45º angle.

Pull the bar into the upper portion of your abs, squeeze your upper back for .5s, and lower all the way down to full extension.

4. Deadlifts

How to:

Video Demo — Deadlifts

Protocol: 3 sets, 12 reps

Target Muscle(s): Back, Legs, Core

For each rep start in a low squat position and grab the bar with an overhand grip (A). Push through your heels, ascend upward, and raise your torso until you’re in a full stand (B) — maintain a tight core and straight back throughout the motion.

Slowly lower under control by dropping your torso and hips down until the bar touches the floor (A). Repeat for 12 reps.

5. Dumbbell Snatch

How to:

Video Demo — Dumbbell Snatch

Protocol: 2 sets, 12 reps/arm

Target Muscle(s): Shoulders, Core

Start in a low, wide squat position with a dumbbell in between your feet (1). With your chest puffed out, abs tight, and lower back pinched, powerfully contract your glutes and pull the dumbbell overhead (3) with your shoulder.

Under control, lower the weight back to the ground, stick out your butt, and immediately complete the next rep. Complete 12 with the right arm and repeat for the left.

6. Dumbbell Renegade Rows

How to:

Video Demo — Dumbbell Renegade Rows

Protocol: 2 sets, 12 reps/arm

Target Muscle(s): Back, Biceps, Core

Assume push up position with two dumbbells (neutral grip, A). While keeping your core tight and back flat (45º angle), powerfully row your right arm up until it’s slightly above your torso (B). Don’t rotate your body.

Hold the contraction for 1s, return to the floor, and repeat for the opposite arm. Alternate for 12 reps per arm.

7. Barbell Clean & Press

How to:

Video Demo — Barbell Clean & Press

Protocol: 2 sets, 12 reps

Primary Muscle(s): Shoulders, Core

Stand tall with a loaded barbell on your thighs (1). Tighten your core, dip down slightly, and powerfully pull the barbell up on top of your collarbone (2). Dip your legs slightly and explosively press the barbell overhead (3).

Hold for 1s, slowly lower the bar back to your collarbone (2), then down to your thighs (1), and repeat for a set of 12. Complete each clean & press in on fluid motion.

8. Lat Pulldowns

How to:

Video Demo — Lat Pulldowns

Protocol: 2 sets, 12 reps

Primary Muscle(s): Back (Lats)

Hold the bar slightly wider than shoulder-width and pull the bar down to the top of your chest (in front of the neck) — maintain a straight back and tight core throughout, and resist any urge to swing your body or use momentum.

Squeeze the contraction for 1s, release slowly to the top, and repeat for 12 total reps.

9. SUPERSET — Dips & Pushups

How to:

Video Demo — Dips

Protocol: 1 set, to failure for both

Primary Muscle(s): Chest, Triceps

Complete 1 set of dips to failure — lean forward slightly to emphasize the chest. Lower until your arms are just below parallel. If regular dips are too difficult, replace them with bench dips.

Immediately follow it up with a set of push-ups, to failure.

Page: Workout A (Upper) | Workout B (Lower) | Workout C (Abs) & Recap

• About
• Latest Posts

Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP

Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, a culinary student at Le Cordon Bleu – Paris, an ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.

He also contributes to Men's Health Magazine.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.

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