[This is part of the Tough Mudder Training Series.]
T-minus 3 days till Tough Mudder Georgia 2012! Woohoo!!! I can’t wait to compete in it!
Anyways, I’m going to be picking up on where I left off for Tough Mudder Training Series and I would have to say one of the quintessential workouts to do to prepare for Tough Mudder is training your core.
I remember when I participated in Tough Mudder Georgia last year, I was so thankful for putting myself through painful plank exercises. Doing planks helped me while I was crawling underneath nets (Devil’s Beard), through tunnels (Boa Constrictor), and getting over Berlin Walls.
And there are other benefits to working out your core too besides helping you in Tough Mudder and they are:
- Stabilizes your body to produce force for running (you won’t move as quickly if your body is all wobbly).
- Helps produce force in lifting.
- Helps with transfer of energy like jumping.
- Prevents injuries by helping to support the spine, pelvis, and should joints.
- Improved balance and greater efficiency in movement.
- Helps with postures and chronic lower back issues, it also improves your posture by making your stomach look flatter! Middle age folks get the “pooch” belly because their weak abdominal muscles!
You can see in the first 5 bullet points that those are benefits that can help you while you are running Tough Mudder.
So core exercises that you can do that will help you are:
I would do minute planks as my rest in between sets that I did. I would recommend you do the same and do some planks in between your bench press, squats, pull ups or whatever exercise you are doing (Sounds like circuit training!). If you can’t do a full minute, start off with 20 seconds or 30 seconds and see if you can increase or hold the plank position as long as possible and work your way up.
If you mastered doing the basic plank and can do a few sets of planks for a minute plus I would move onto these advance core exercises.
Again throw these in between your sets. These are probably the most effective and efficient way to work out your abs.
Ab Power Wheel
Not only do you have to hold a plank position but you got to drag yourself!
Hanging Leg Raises
These are good because they work your grip and work out your core at the same time. I would even go a little further than this guy and do raises far enough to touch your hands.
Ball Plank Circles
I just discovered this and this works out your lats and core at the same time! This will tear you up! If you don’t know how to do this, basically do a plank on the swiss ball with your upper body on it. Stablize yourself and with your elbows make small to big circles.
Not only is training your core quintessential but doing pull ups which I covered. I’ll cover running, working out your legs, what to eat, wear, and how to train in the upcoming days.
Till then…be ninja, my friends.