Obstacle Course Training is set up to be a challenge and fun! The best way I can describe this training is a combination of several training components HIIT, CrossFit, and Tri-Fitness.
Training is year round - indoor or outdoor training based on the seasons.
High Intensity Interval Training, often represented by the acronym HIIT, is really a big deal. In studies HIIT is 9X’s more effective at burning fat than endurance cardio.
HIIT training will give you the following benefits:
- Burn more calories than endurance cardio
- Burn more fat than endurance cardio
- Increase power
- Increase speed
- Increase muscle density
- Improve anaerobic endurance
- Improve aerobic endurance
- Speed up metabolism for more than a day and a half
- Shorten cardio training sessions by at least 33%
A little info about CrossFit its strength and conditioning fitness methodology that promotes broad and general overall physical fitness. CrossFit combines weightlifting, sprinting, and gymnastics.
CrossFit says that proficiency is required in each of ten fitness domains:
- cardiovascular/respiratory endurance
- stamina, strength, flexibility
- power, speed, agility,
- balance, coordination, and accuracy.
It defines fitness as increased work capacity across all these domains and says its program achieves this by provoking neurological and hormonal adaptations across all metabolic pathways.
CrossFit athletes run, row, jump rope, climb rope and carry odd objects. They frequently move large loads quickly over long distances, using powerlifting and Olympic weightlifting techniques.
CrossFit athletes also use dumbbells, gymnastics rings, pull-up bars, kettlebells, and many bodyweight exercises.
Okay last training component and one we train for…
The obstacle course race and fitness skills are the ultimate test for any athlete. The competition is 160 yards total and consists of the following:
10 foot Wall
Running Grid
Incline/Decline Monkey Bars
Balance Beam
15 foot Cargo Net
Shuttle Run
3 Hurdles
Steeple chase jump over water
Sprint
Under and jump or dive Over Bar.
Now the fitness skills at Tri-Fitness Competitions have 3 events:
- Shuttle Run - The athlete will pick up 10 bean bags and place them in a riser 20 feet away. Only one bag at a time will be picked up. This is a timed event.
- Bench Press - This event will be performed 60% (women) 80% (men) of the athlete's body weight. Weight will be rounded up to the closest 5 pounds. The athlete will bench press the weight by fully extending both arms and lowering the bar to the athlete's chest.
- Box Jumps - This event will be performed using a 20 inch box. The athletes will jump 50 repetitions. Both feet must land on top of the box and this is a timed event.
All three events have a scoring system to give you an overall score for placing.