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Obstacle Course Training

We are big advocates of both strength and endurance here at FutbolerFit. So what better way to test it than at an endurance event such as a 5k or an obstacle course race!?

This past month, a group of us from our FutbolerFit Studio took the "Tough Mudder" head on and had an absolute blast! The Tough Mudder is an obstacle course race that is right around 10 miles long and has all kinds of obstacles, hills, trails, water, ropes that you have to conquer. After completing the Tough Mudder with a team, as well as having completed another obstacle course race (The Spartan Race), we wanted to give a little insight on how to train for one!

RUN. One of the biggest aspects of most of these obstacle course races is running and endurance! So guess what you should do? guessed! Go for some longer runs to build up your endurance and capacity, but then also supplement those bad boys with shorter intervals as well. The intervals will allow you increase your pace and speed, and will also relate to the course a bit better; being that you have to change your pace a lot during the event.


Another key component of obstacle course races is strength! Throughout one of these events you will need to climb things, carry things, push things, etc. So look to build a solid base with some foundational lifts like squats and deadlifts, and then add in some accessory movements like split squats, pull ups, ring rows, push ups, and a TON of core movements as your core will be tested a lot!


Lastly, STAY ATHLETIC! In other words, don't forget to incorporate athletic and explosive movements into your fitness routine. This can be sprinting, jumping, kettlebell swinging, bounding, power cleaning, ladder work, and so on and so forth. Traces of these types of movements are all throughout the Tough Mudder and Spartan race, so be sure to train them in addition to your strength and endurance!


These obstacle course races are a blast! I mean they really are! Whether you are looking to get into one with a group of friends, or want to challenge yourself competitively, they are a lot of fun, and also a great test of your fitness. Because of that, we highly recommend training those three components we touched on above. If you can do that, you will be ready to rock and roll and all set to enjoy the festivities afterwards!

So...train for it, have fun with it, and earn that rest!

If you are unsure on where to start, check out our FutbolerFit Studio or online programming at better yet, reach out to us with any questions at!

Neil Shaffer


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