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

Posted by on Nov 4, 2013 in Featured Article, Full Body Workout Plans, Workout Of The Month, Workout Plans | 20 comments

Workout B — Lower Body, HIIT Cardio (15 m)

 

1. Barbell Squats

How to:
Video Demo — Barbell Squats

 

Protocol: 4 sets, 12 reps

Primary Muscle(s): Legs

Stand shoulder-width apart with a barbell across your traps (1). Stick out your butt, maintain a flat back, and lower down until your thighs are parallel with the floor (2). Drive up through your heels and return up back to start (1).

Repeat for 12 total reps.

 

 

2. Walking Dumbbell Lunges

Walking Dumbbell Lunges

How to:
Video Demo — Walking Dumbbell Lunges

 

Protocol: 4 sets, 10 steps/side

Primary Muscle(s): Legs

Stand tall with two dumbbells in an area that lets you walk forward at least 20 steps (1). Take one large step forward with your left leg and lunge down until your thigh is parallel with the floor; your right knee should be slightly above the floor (2). Maintain a flat back and strong posture throughout.

Contract your butt and hamstrings, drive up into standing position, and lunge forward with your right leg. Repeat until you’ve taken 10 steps per leg.

 

 

3. Goblet Squats

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How to:
Video Demo — Goblet Squats

 

Protocol: 3 sets, 15 reps

Target Muscle(s): Legs, Shoulders, Core

Stand upright and hold a dumbbell/kettlebell with two hands so that it’s in line with your collarbone (1). Keep it at this height throughout the movement to simultaneously hit the shoulders, biceps, and triceps.

With your chest puffed out and your abs tight, slowly drop down until your quads are BELOW parallel (2), hold .5s, and explode upwards through your glutes. Ascend through your heels, not your toes. Don’t lean forward or arch your back.

 

 

4. Romanian Deadlifts

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How to: 
Video Demo — Romanian Deadlifts

 

Protocol: 3 sets, 15 reps

Target Muscle(s): Legs (Hamstrings)

Stand upright and hold a barbell in front of your body at thigh height (1). Place a slight bend in your knees, maintain a flat back, bend at the waist, and slowly slide the weight along the front of your legs until it reaches your shins (2).

Hold the stretch for 1s, powerfully contract your butt, and accelerate back up to starting position (1).

Unlike a traditional deadlift, your hips/butt don’t move vertically — keep them stationary and emphasize the stretch behind your knees during the downward part of the motion.

 

 

5. Leg Press

How to: 
Video Demo — Leg Press

 

Protocol: 3 sets, 15 reps

Target Muscle(s): Legs

Complete 15 reps on a leg press machine. Bring your thighs into your chest as close as possible on the way in; powerfully explode outwards during the contraction.

Keep a slight bend in your knees at the top and don’t lock out.

 

 

6. HIIT Cardio — 15 minutes

Complete 15 minutes of HIIT cardio at a 2-to-1 rest-to-work ratio. HIIT is an extremely fast, efficient way to boost CV fitness during an abbreviated training time frame (i.e. under 2 months).

  • 1. Walk 2 minutes as a warm-up (3 MPH)
  • 2. High Intensity Interval 1: 45 second all-out sprint. Sprint speed is going to vary on a person-by-person basis. Choose a level that’s intense and forces you to run HARD, but at the same time make sure it feels safe. Start conservative and gradually work your way up over time.
  • 3. Low Intensity Interval 1: 90 second walking rest interval (3 MPH)
  • 4. High Intensity Interval 2: 45 second all-out sprint
  • 5. Low Intensity Interval 2: 90 second walking rest interval (3 MPH)
  • 6. Repeat 3 additional intervals
  • 7. 2 minute walking cool-down (MPH) — Finish



 

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

Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP
Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.

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.

Latest posts by Bryan DiSanto (see all)

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  • Kim Milo Baruka Haugen

    how long are rest times between sets and exercises?

    • https://www.leanit-up.com/ Bryan DiSanto

      Because it’s mainly compound movements, try to keep rest right around 1-2 minutes i/b sets. You’ll need a little bit longer than with a traditional workout plan.

  • Dave Keirstead

    I have my first Tough Mudder coming up in May in VT and have been doing a slightly modified version of this workout for about a month. So far I’m up five pounds of muscle from 175-180 and have made new PR’s on 2 and 3 mile runs. It’s actually the reason I found this site in the first place, thanks!

    • https://www.leanit-up.com/ Bryan DiSanto

      Hell yeah, Dave, killer work!!! That’s insanely impressive. Congrats on the progress — keep it up.

      Keep me posted on how things are going. TM’s are incredible you’ll have a blast.

  • LucyRads

    I have my first TM in 6 weeks in Auckland, New Zealand. I’m pretty scared, but relish the challenge! I think (read, hope) I have the cardio endurance, as I run often, it’s the upper body strength I’m worried about! I have upped my game and these exercises will help greatly! Thanks!

    • https://www.leanit-up.com/ Bryan DiSanto

      Hey Lucy — Don’t be scared, get excited! Lower body and endurance are by far the most important (physical) factors. As long as you can do a few pull-ups, you should be fine. And even if you have problems, there’s always a racer there to help out. It’s incredible what adrenaline and camaraderie can do — you’ll be so jacked up that the race with fly.

      I’d definitely recommend getting a) trail running shoes and b) little energy gummy chews (like GU or Clif Blox). They’ll help immensely with the mud and endurance, respectively.

      ^BD

  • ShawnoftheMud

    Bryan - I’m 52 and just did my second Mudder last week in the Poconos. I wanted to thank you for posting this excellent 3-part training series, which I used religiously to get ready. Last year I did Philadelphia, which was over the most brutally hilly and punishing terrain imaginable (Jaindl Farms). This year’s Pocono Raceway course was flat — much easier — but I was in killer shape, too. I do have one question for you. Both years, the one obstacle I failed at was the Funky Monkey. Dropped right off after about 2 or 3 rungs. I thought I had plenty of upper body strength so not sure what the issue is. What can I add to my training to help me conquer it? Thanks again.

    • https://www.leanit-up.com/ Bryan DiSanto

      That’s absolutely amazing! Congrats on conquering both of them — I’m so happy you did the plan and saw awesome results.

      The one trick that I use — that ALWAYS seems to work — is to bend your arms and keep them at a 90 degree angle. That requires forearm + bicep strength and stamina, but it’s really effective.

      If you dead hang you’ll slip right off.

      • ShawnoftheMud

        I’ll give that a shot at Mudder #3. Thanks for the info and inspiration.

        • https://www.leanit-up.com/ Bryan DiSanto

          Always happy to help. The Funky Monkey is tricky because it’s a lot of technique + finesse, as opposed to brute strength.

          Keep killing it!

  • Joe

    Hi Bryan,

    What sort of distance/pace should I be aiming at for the distance cardio?

    • https://www.leanit-up.com/ Bryan DiSanto

      I’m not so much concerned about pace/distance, but more about intensity and your legs holding up. If you’re using a bike, elliptical, rowing machine, stair master arc trainer, etc. — or some combination of machines — work in intervals and gradually increase the resistance. Using a higher resistance will help condition your legs for the hills and terrain (but it’ll conversely shrink the distance you actually move, which isn’t important).

      If you’re running, make sure you can run at least 5 miles pre-Tough Mudder. The interval training and high-intensity lifting is incredibly effective at boosting CV-fitness, plus your adrenaline will carry you quite a bit. Adding an incline is also a smart idea.

  • Dario

    Hi Bryan - do you have any suggestions about the diet to follow? Thanks!

    • https://www.leanit-up.com/ Bryan DiSanto

      Keep it high protein. Drink a TON of water. Make sure to get ample carbs before AND after your workouts (along with protein). Lots of veggies and fruit. Definitely include a solid dose of healthy fats (avocado, flax, nuts, nut butter, fish + fish oil, chia, coconut oil, etc.).

      This is an INTENSE plan, so you should be eating more than normal to support performance. Clean, of course.

  • Zach

    Hey Brian,

    You just run right through them? Don’t superset anything (except pushups/dips)? How much rest time in between each one?

    • https://www.leanit-up.com/ Bryan DiSanto

      Yep, that’s exactly it. Run straight through and superset the final pushup/dip burnout set.

      Keep rest right around 1 minute between sets.

  • Pranav

    Brian - Do you think this plan will also work for World’s toughest mudder (I believe minimum is 25 miles with obstacles). It’s in vegas in november. Can you please share your thoughts!.

    Thank You

    • https://www.leanit-up.com/ Bryan DiSanto

      As far as strength training and resistance training goes, this plan should be plenty to carry you through the obstacles.

      The distance becomes a bigger issue, though. I’d run a distance running + endurance plan in parallel. That really comes down to a standard ramp-up running protocol used for things like marathons and ultra events.

  • Pete

    I’d like to train more than 3 times per week how would you suggest splitting the work out for 4 or 5 days?

    • https://www.leanit-up.com/ Bryan DiSanto

      There’s no set schedule, just run workouts A>B>C in order.

      I’d recommend doing A, B, C—take 1-2 off days depending on how you’re doing—and then restart the cycle again.

      That could look like:

      Monday: A
      Tuesday: B
      Wednesday: C
      Thursday: OFF
      Friday: OFF
      Saturday: A
      Sunday: B

      …and so on.