Trail Running and Sandbag exercises are a couple of ways I train for OCR( Obstacle Races). Spartan Race always seem to find awesome trails to run through during their events. Honestly, I like trail running better than running on the road. It's just a little more exciting in my opinion. On the trails it's important to stay alert of path so that you do not trip over rocks, roots, and other things you might find on the trail. Most of the trails I've run have been very windy as appose to a straight street or sidewalk. All this is great training for obstacle races.
UWF Trails in Pensacola, FL
The Sandbag exercises I do also help get ready for obstacle races. Usually they have you carry something. I've had to carry logs, sandbags, buckets of sand, buckets of sand, and even ruck sacks. Adding a little weight during your runs or even walks can help you prepare for some of these challenges during the races. There are many other ways to train with sandbags besides just walking or running with them. You can do squats, lunges, presses, curls, etc.
Sandbag Carry with My Wife
While these are a couple of ways of training for obstacle races, they are not the only things I do to prepare. Below are a couple other workouts I've done to get ready for Spartan Races.
This is my workout today, but the video was taken 2 years ago. I tell you what. This workout does not get any easier. You just keep getting better. A lot of the exercises in this workout takes some time to get used to because of the stability ball. If you work through it and keep doing your workouts. You will definitely improve.
If you have done this workout before, what are your thoughts? Did it take you a while to get used to the stability ball? Comment below.
So, what do you do when you miss a day or even a couple days from a workout program like P90X, Insanity, Body Beast, or any other workout program with a schedule? I get asked this question a lot, because let's face it. Life happens and sometimes it makes it impossible to get a workout in. I want to share with you what works for me.
Importance Of A Workout Schedule
The first thing I want to stress is the importance of a workout schedule. This is the way I look at it. A schedule helps you stay on track with what you need to do as apposed to what you just feel like doing. You may not feel like working out your legs, but if it's on the schedule you will more likely get it done than if you had no schedule at all. You may already know that you don't want to skip "leg day", because it just looks funny when you are built up top but your your lower half is not. If you are following a schedule, then it should include exactly what you need to get to your goals.
What To Do When You Miss A Workout
Ok, so here it is. If i absolutely cannot get my workout in and miss a day. I use that day as my rest day and continue where I left off on the next day. You will usually have a rest day at least once week, so if you do what I just explained you will not actually have missed a day. If I miss two days I just move on the the next scheduled workout the next day. I try not to stress on missing two days because I can at least make one of those days up on my rest day. If I miss any more days than two workouts I usually start the week over again.
What Not To Do
So, the one thing I see people do if they miss a workout is double up workouts the next day. They will do the workout that they missed and also the workout that is schedule for that day on the same day. This is something that I do not recommend. One reason is because it increases the chances for injury. Results do not come from just one or two great workouts. Results come from staying consistent doing exercise daily for a couple weeks to a few months. Some double up their workouts as I explained and cannot do their workout the next day because they are too sore or even injured. This will mess up your consistency. Yes, you may feel ok to do both workouts at the time but you don't know how it will effect your performance the next day. I know people like to workout hard, but if you're injured you may not be able to put any work in. Workout hard and smart. Here's an analogy for you. If by chance you didn't get to brush
your teeth yesterday, would you brush it twice in a row today? No, it doesn't work that way.
I'm seeing good improvements from my hard work! I'm in the second week of my P90X2 and Asylum Volume 2 Hybrid workout schedule. A couple weeks ago I did the Championship workout from Asylum V2 for the first time in a little over a year. At the end of the workout there is a fit test called Sudden Death Overtime. This is how I can tell I'm making some improvements.
Check out these two videos to see how I've improved. The first video shows me on August 9th doing Championship and at the end Sudden Death Overtime.
Here I am on August 16th doing Sudden Death Overtime. I beat my previous workout video by 2 reps!
Thanks for watching and following my fitness journey. Keep pushing for more. Each time your reach your goal make sure to create a new one to crush. If I can do it, you can do it.
A huge part of Spartan Races is running. If you are looking to train or get ready for a spartan race or any kind of obstacle race or even road race, then it's probably a good idea to get a bit of running in. It will help your legs get used to the constant impact from every step, and help you find out what kind of pace you are capable of while running for certain distances.
I started this morning off with a great trail run with some of my friends and family.
Today's goal for me was to just get out there an run. I wasn't thinking about speed or even distance. It's been so hot out lately here in Florida that I dread running out in the heat. Well, having this group of people out there with me made it so much easier to get it done.
I am part of a Obstacle Race Team called Team Dynasty OCR. We help all fitness levels train for obstacle races and make sure everyone is able to complete these races. During our trail runs, we like to invite all fitness levels out to run with us as a team. We make sure everyone gets a good workout in by having everyone run at their own pace and meet up at certain check points. Just like during the races, we like to make sure everyone completes these runs. Today was no different. We completed about 5 miles on the trail this morning! Everyone was able to finish and we all got in a great run.
It's great to have a group of people that has the same passion as you. They can help motivate you and push you to become better. It's great to get things done yourself and be self motivated, but by having that support system or group you can count on is great when you are feeling just a bit sluggish.
I'm on the 3rd phase of my P90X2 and Asylum Volume 2 Hybrid Schedule. Day 3 of phase 3 I did P.A.P. Upper from P90X2. P.A.P. stands for Post-Activation Potentiation, which basically an upper body workout to improve performance by starting off with a strength exercise followed by an explosive or static exercise. If you are an athlete or play some kind of sport, these kinds of exercises would be great to incorporate in your training.
In P.A.P. Upper there are a total of two complexes with four exercises in each complex. To complete each complex you will need to do 4 rounds of each.
P.A.P. Upper Complex One
In the first complex you first start with the Renegade Rows(Strength), second exercise is the Plyo Push-ups(explosive), third exercise is Low Plank on Medicine Ball(Static), and the fourth exercise and last in this complex is Superman(Static). Once you are done with all four exercises repeat it three more times to complete the first complex.
Renegade Rows
Plyo Push-ups
Low Plank on Medicine Ball
Superman
P.A.P. Upper Complex Two
In the second complex you will first start off with Towel Pull-ups, second Medicine Ball Pike, third Step Up Hammer Press, and forth and last exercise of the last complex is Roller Angel. Once you are done with all four exercises, repeat it three more times to complete the second complex.
Towel Pull-ups
Medicine Ball Pike
Step Up Hammer Press
Roller Angel
This workout takes a little over 50 minutes with the warm-up, stretch, the two complexes, and the cool down.
Equipment used during this workout:
Stability Ball
Medicine Ball
Pull-up Bar
Dumbbells
Plyo Box or Weight Bench
Foam Roller
Two Towells (Towel Pull-ups)
Here are a few things I recommend. First, I would get things ready before you start. This workout moves pretty fast and you don't want to be scrambling around grabbing your weights or other things in between exercises. Second, make sure you stretch before an after the workout. Third, make sure your form is good to prevent injury.
August 2nd was the first time I participated in and really did not know what to expect. I’ve done many Spartan Races already, but I’ve never done the Spartan 300 Workout.
Before I continue and let you know how it went, I just wanted to let you know that the workouts are totally free. You can join by preregistering online or show up and register an hour before the workout. The workout is about 2 hours long including a few breaks. You get a free T-Shirt and a Spartan Race wrist band(at least I did).
We all were given a number. Everyone with the same number got in the same line. I believe there was 12 lines total. We started with the warm-up which was running in place, jumping jacks, and high knees. We did each exercise and then did a couple more rounds after. After the warm-up we did a bit of stretching.
JUMPING JACKS
Spartan 300 Workout Interval Training
After the stretch, the workout instructor Andi demonstrated some exercises that would be great to practice to complete a Spartan Race. These exercises consisted of Squats, Running In Place, Lunges, Push-ups, and BURPEES!
LUNGES
SQUATS
BURPEES
PUSH-UPS
RUNNING IN PLACE
Once Andi was finished demonstrating and making sure we had the exercises down ourselves. We took a 5 minute break and then got into the real exercise. We did the exercises each for a minute one right after the other. The goal was do to as many as we could in the minutes that were given. We then took a short break and then did another round. The goal the second time around was to see if we could do more than we did the first time. Andi gave us another break before we got into the next exercise.
Spartan 300 Workout Team Work Exercise The next exercise was an exercise that took teamwork. We were broken into 12 teams for a reason. Andi explained that each team would try to build the biggest sand castle using the wet sand by the water which was at least fifty yards away. We had to run to the water,grab as much sand as possible and run it back until it was time. I thought this was a great exercise and helpful for those planning on doing a Spartan Race.
Overall it was a great workout and a great experience. It had a bit of the Spartan Race feel to the whole event as well. Everyone was pretty much friendly and had a great attitude about the workout. It was a nice day and pretty hot. We had to drink a lot of water which we had to bring ourselves. All the exercises I could see would benefit those going into a Spartan Race in the future. Andi did recommend using these exercises daily to prepare these races. The only thing we didn't do during the exercise, which Andi recommended to prepare for Spartan Races was Pull-ups. I agree with the recommendation. If you want to be able to climb ropes, walls, and complete some other obstacles during these races, pull-ups are very important to work on. I hope this was helpful to people. If you haven't already done one of these workouts. I do recommend it, even if you do not plan on doing a Spartan Race. Either way, I hope to see you at a race one day. Want more to train for a Spartan Race or other Obstacle Races? Get Free Coaching here!
Here's a picture of my awesome class this week! It's great to see people putting in the work to get the results they want. At times that they were so tired they just could not continue doing the current exercise, but after a couple of breaths they got back in there and pushed themselves. What a great group of people!
I teach this Live Insanity Class every Tuesday
at 6:35pm. These classes are at Omni Health & Fitness in
Pensacola, FL. The workouts are a 50 minute of total body Max Interval
Training with awesome music to keep you fired up and moving! There are modifications given during the
workouts for those at lower fitness levels or for those who have had
injuries in the past. All fitness levels are welcome.
Check out Pensacola Fit Club for some FREE Insanity Live Workouts each month!
I've learned that it is very important to stretch before and after workouts. Before to reduce the risk of pulling a muscle and for better range of motion, and after to help reduce soreness. For a while, I thought that stretching should be done even before a warm-up. I'm sure it can be done before, but this is what I've heard from quite a bit if personal trainers and fitness professionals.
It is recommended to warm-up your muscles before you stretch or else your muscles will be like a cold rubber band. If you stretch a cold rubber band it could more easily snap or break apart. This makes sense to me. So don't forget to warm up before you stretch.
Here are a couple of stretches from my last workout.
The Table Top stretch is a bit tough to get into , but if you get it your shoulders will thank you for doing it. Your figures can point towards your feet or away from your feet. The goal here is to get your pelvis up making a table with your body.
The Scorpion stretch is an awesome lower back stretch. Lie on the floor belly first and spread you arms out to make a "T" with your body. Now lift only your right leg straight up and bend your right knee while tilting it over to your left side. Try to keep both shoulders and your chin on the ground. Lower your right leg and then repeat with your left leg.
Rumble Rolling (Foam Rolling) Use your own body weight to massage and stretch your muscles, tendons, and break down muscle adhesions and scar tissue. I use the rollers on my back, shoulders, and my legs the most. You can roll just about any muscle you have though. The idea is to relax your muscles and let the foam roller sink in. It helps to start with little pressure at first and then add more with your weight or your other leg when doing your lower body. I try not to hold my breath so i am more relaxed.
I started this P90X2 and Asylum Volume 2 hybrid workout schedule on June 9th 2014. The reason why I picked both of these programs is because they are both performance based workout programs. They are geared towards those who are in shape but want to increase athletic performance.
I am using this hybrid program to train for my upcoming Spartan Races. For those of you who have done Spartan Races or any other obstacle races, you know that you have to be a well rounded athlete with speed, power, balance, endurance, and body control. P90X2 will help me with my strength, balance, flexibility, and body control. Asylum Volume 2 will help me with my speed, agility, and endurance.
Recommended equipment when doing P90X2:
1) Dumbbells or Resistance Bands
2) Power Stands for pushups(Not required)
3) Yoga Mat or Plyometrics Mat(Not required)
4) Pull-up Bar(Not required but will need something like a resistance band door mount to mimic pull-ups)
5) Foam Roller (Not required)Rumble Roller is what I prefer)
6) Painters Tape (Something to mark locations on the ground)
7) Stability Ball(Not required)
8) 4 Medicine Balls(Not required)
Here's a great example of a transformation where it's not about losing weight, but more about gaining strength and confidence. I was able to witness this transformation from the beginning, and I am very proud of my wife Jasmine for all that she has accomplished. She worked very hard and stayed consistent even though people around her wondered why she was even working out. She heard comments about how she should not be working out because of how small she was and that she should be eating more. These things she heard were very hurtful.
Well, come to find out she had high cholesterol and had to take medication to control it. Around that time she decided to eat healthier and exercise. With the help of Shakeology, the 60 Day Insanity workout program, and following a healthy meal plan she was able to get rid of her high cholesterol and is no longer on medication to control it.
Check out the video to see Jasmine's transformation!
Get started on your health and fitness journey by clicking here!
Base + Back from P90X2 consists of Pull-ups and Plyometrics to work your back and your legs. This workout is about an hour long including the warm-up, stretch, workout, and cool down.
The main workout cosists of these 10 exercises and repeated after the 10th exercise is completed.
1) No Kip Pull-Up
2) Plyo Frog Squat
3) Wide Leg Close Grip Chin-Up
4) Chair Jump
5) Chin Pull
6) Plyo Lunge Press
7) V Pull-Up
8) Surfer Spin
9) Kippy Cross Fugly Pull
10) Jack-in-the-Box Knee Tuck
Here's a video of me doing the warm-up, stretch, and main exercises (round 1 only).
Equipment Needed:
Dumbells or Resistance Bands
Pull-up Bar or Resistance Bands
Stability Ball (recommended)
Foam Roller (recommended)
Get started now! Get your Free Fitness Assessment here!
Today I did Upper Elite from the Asylum Volume 2 workout program. This one is about an hour long and it sure is challenging. If you've done any of Shaun T's weight training workouts you know that it is always fast pace. He mixes in a little cardio and agility in between strength exercises.
Anyway, this video shows me doing the BURNOUT portion of the workout which comes at the end. I cut it up a bit because it's a bit long, but you can tell that I was struggling. I take quick breaks when I have to and then get back in it as soon as possible.
If you have questions about this workout feel free to ask. If you've done this workout, what do you think about it?
Today was LEG DAY. I did Power Legs from Asylum Volume 2. It was a lot of jumping, weighted squats, weighted lunges, agility, and some cardio. I definitely worked up a sweat! If you want to condition your legs to perform better, I recommend this workout!
I just completed P90X2 - Total Body with one of my coaches Jacob Herrera. This workout is one that will work pretty much every muscle in your body! Using medicine balls and the stability ball adds so much to this workout than just lifting weights.
Using the medicine balls and stability balls helps you work on balance and control. It pushes you to constantly work on your core.
Equipment needed/recommended:
Dumbells
Resistance Bands
2 Medicine Balls
1 Stability Ball
Pull-up Bar
Foam Roller or Rumble Roller
