Obstacles Course Racing isn't just about man-made obstacles, it's also about the natural obstacles we face out on the course.... specifically, hills. Hill climbing in OCR is often what separates the experienced from the inexperienced. An athlete might start off looking strong, but if they attack a hill too aggressively, they'll be burnt out faster than a sparkler on the 4th of July. The same result occurs even if you take it slower but haven't trained specifically for hills.
It's also common for really fast/flat runners to get completely trashed as soon as they have to go up on an incline. If you want to drastically improve your hill climbing and your overall race performance whether on a flat or hilly course, then try adding these 5 exercises. (Workout included at the bottom).
The main focus for each of these exercise is to build up glute/quad/core strength and endurance.
Alternating Sandbag Step Ups
7 Training Days Per Week
The Ultra OCR training program demands dedication and determination. Athletes need to allow at least 12 weeks of training prior to their Ultra. Each week, you'll have 6 days of training followed by a 7th day of fully programmed recovery work. If you're ready for the challenge, sign up now.
Sandbag Hill Carry
Try out this simple, but effective, workout!
5 Rounds with 2 minutes of rest between rounds.
Sandbag Hill "Sprint" + 25 Kettlebell Swings at the top of the hill (easy pace on the way down with the sandbag)
5 Rounds with 2 minutes of rest between rounds
Bottom of hill 20 Steps Walking Lunges (10 per leg)
Top of hill 20 Steps Walking Lunges (10 per leg)