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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 C — Abs, Distance Cardio (45m)

 

1. Cable Woodchoppers

How to:
Video Demo — Cable Woodchoppers

 

Protocol: 3 sets, 15 reps/side

Target Muscle(s): Abs (Obliques)

Set a cable pulley station at chest height. Grab the handle with both hands (the hand FARTHEST from the pulley should have an overhand grip), contract your abs, and powerfully torque your core so that the handle comes all the way across your body — it should replicate swinging a baseball bat. Keep your arms straight

Slowly unwind back to start and repeat. Complete 15 reps per side.

 

 

2. Crawling Planks

How to:
Video Demo — Crawling Planks

 

Protocol: 2 sets, 20 reps

Target Muscle(s): Abs

Place a towel under your feet and extend into a full plank position. While maintaining a tight core and flat back, dig your forearms into the ground and pull yourself forward as if you’re crawling through mud — keep your head up the entire time.

Complete 20 total reps without letting your chest hit the floor (every time you step your forearm forward it’s 1 rep).

 

 

3. Swiss Ball Jackknives

How to:
Video Demo — Swiss Ball Jackknives

 

Protocol: 2 sets, 15 reps

Target Muscle(s): Abs (Lower Abs)

Assume push up position with your shoelaces on the top of a stability ball (1). Squeeze your lower abs, keep your upper body steady, and roll the ball in until your quads are perpendicular with your butt (2). Keep a flat lower back throughout, resisting the urge to arch when pulling in.

Roll the ball back out (1) and repeat for 15 total reps.

 

 

4. Cable Crunches

How to:
Video Demo — Cable Crunches

 

Protocol: 2 sets, 15 reps

Target Muscle(s): Abs

Attach a rope handle attachment to the top of a cable pulley station. Grab the rope with both hands and lower your body down onto both knees. Stick your butt out, set your hips back, and form a 45° angle with your torso.

Tighten your abs, puff out your chest, and slowly — WITHOUT moving your hips — crunch your abs down towards the floor. Once your chest is roughly parallel with the floor, squeeze for 1 second. 

Slowly extend your back, stretch out your abs and spine, and return to the starting position.

 

 

5. Bicycle Crunches

 

How to:
Video Demo — Bicycle Crunches

 

Protocol: 2 sets, 60 reps

Target Muscle(s): Abs (Obliques)

Lie flat on the floor with your legs in tabletop position and your hands behind your head. Extend your right leg out as far as possible and simultaneously crunch your right elbow across into your left knee. Squeeze for 1 second.

Kick your left leg out, bring your right knee into tabletop, and crunch your left elbow across into your right knee. Squeeze 1 second. Continue to alternate back-to-back without pausing.

 

 

6. Distance Cardio — 45 minutes

Complete 45 minutes of moderate intensity, distance cardio using either the stairmaster, treadmill, or elliptical; or run outside across natural terrain.

To best simulate a real Tough Mudder course, include a varying combination of incline, intervals, and speeds — the course WILL throw in random hills, up-and-down dirt trails, jumps, sprints, and rest periods (aka waiting at obstacles).

 

 

[WOTM, 11/2013] The Tough Mudder Training Plan — Recap

 


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

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.
Bryan DiSanto

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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.