Need a Tough Mudder routine
- 08-17-2010, 01:20 PM
Need a Tough Mudder routine
I have made the decision about 2 months ago to turn my life around from partying to a more important goal. I'm current a college student, 19, and I have decided to do the PA Tough Mudder on my birthday, April 10th, next year (2011). The problem is I have gotten a bit out of shape, like a lot. The Tough Mudder would be a lot of motivation if I could complete it, so that's my goal right now.
Currently I'm at the following stats(At least I'm being honest):
BF%: ~13% est., slight abs is what I'm basing that off of.
Max Pullups: 14
Max Bench Press (10RM): 155lbs
Max Bench (1RM): 195lbs
*Max Squat (10RM): 155lbs
Max Squat (1RM): ?
Mile Average: 7mins. (Although I can no longer run far at all)
Max Distance Run: 1.5 miles
*I do controlled down, explode up, don't stop at top, usually don't lockout, saw it in a Ronnie Coleman video he said it worked better for him, harder, and I feel it better but not sure if it's good or not.
Not sure what other stats would help. Food wise I'm going for max calories and all macro-nutrients. Food isn't an issue, I have a lot of whatever i need, all good foods. Supplements include:
Glycergrow (Found a full tub in my closet haha)
Multi-Vitamin (nothing special)
USP Labs Jack3d
I need something that is going to give me explosiveness, speed, endurance and strength. The Tough Mudder is pretty popular, and I'm sure on a site like this you guys are probably familiar with it. I'm going to start a log once I gather all of the info I need to begin my training.
- 08-17-2010, 01:43 PM
10-10-2010, 01:54 PM
Just an update. Ive been eating around 4-5k calories consistently now. A bit dirty at times, but mostly chicken, Italian foods and stuff. My cheat meals were 2 visits to taco bell for 1,500 calories each visit.
Ive been mixing it up every day workout wise.
Lots of squats and dead-lifts, lots of back and biceps. Ive been doing weighted push-ups, dips and others too. Cardio has been low intensity for the most part, as my friend and I both realized how bad our cardio is. Hill sprints once a week and every other day I jog/run/or bike ride.
Starting weight: ~148
Current weight: 155
Going to benchmark myself soon
10-10-2010, 07:38 PM
I just did the Rugged Maniac in Mass a week ago. Similar race, but this one looks even more banshee.
You're going to need a good conditioning program, like southpaw said.
Work your way up in intensity and volume, but when you reach a decent level of fitness (such as being able to run 3 miles at a 7 mi mile) and being able to squat body weight for 3-4 reps, you'll need a good conditioning program.
I'd suggest (when the time comes) 2 days a week of weights, 1 day of impact HIIT (such as shuttle running), 1 day of low impact HIIT training (intervals on a bike or elyptical), 1 aerobic interval days (such as 3 or 4 1200's at a 7min mile pace with equal work to rest ratios), and 1 long slow distance run (such as a light 4 mile jog).
Put it together:
day 1: Weights and long slow run
day 2: low impact HIIT
day 3: aerobic intervals
day 4: rest
day 5: weights
day 6: high impact HIIT
day 7: rest
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