Training Plan for Tough Mudder

Bigger Stronger Leaner Christian Thibaudeau Coaching
1

Hi Coach Thibs,
I am a little lost(maybe not the right choice of words) but I am doing a Tough Mudder event at the end of September. I don’t really know how I should train for this event. In case you are not familiar its a 10-12 mile course with 20 or so obstacles.

I know you can’t prescribe a specific program but can you give me a few hints on how to organize a successful training plan. To give you a rough idea on current level of fitness this weekend I completed a 2-mile mud run. I would rate my performance as a 7 on a 1-10 scale with 10 being easy.

I currently have access to Indigo-3G, Plazma and MAG-10

Thanks a bunch…

2

I’m signed up to do Tough Mudder in Sept in STL. My buddies that have done it in the past have told me Grip Strength is a big factor…I’m buying some Fat Gripz to start using to help out there. Also throw in some heavy farmer’s walks a couple days a week. Another thing is interval/ conditioning…400m and 800m runs. B/c of all the obstacles the 12 miles long distance isn’t the biggest issue. It’s the interval/ recovery part. Those are a few things I’m starting to incorporate.

Just my two cents.

3

lol i’m not sure this is something ct is gona spend his time on. could be wrong.

4

I can’t speak for the obstacles but as far as conditioning you are going to want to be running in the Aerobic energy system and making sure you don’t start running in the Lactic energy system. Search up “Tempo Running” you should find something useful. An example would be

Week 1 2x5 60 meters (30s-45 rest between reps, 3-5 mins between sets) TOTAL VOLUME = 600M
2 2x6 60 meters (30s-45 rest between reps, 3-5 mins between sets) TOTAL VOLUME = 720M
3 2x7 60 meters (30s-45 rest between reps, 3-5 mins between sets) TOTAL VOLUME = 840M
4 2x5 70 meters (30s-45 rest between reps, 3-5 mins between sets) TOTAL VOLUME = 700M
5 2x6 70 meters (30s-45 rest between reps, 3-5 mins between sets) TOTAL VOLUME = 840M
6 2x5 60 meters (30s-45 rest between reps, 3-5 mins between sets) TOTAL VOLUME = 600M (load reduction)
It is extremely important this is done around 75% of max speed. For the first few weeks (up to 4) you can do it up to 5 days a week to develop aerobic capacity and from there you will only need to do it once or twice a week to maintain. You wont be doing too much because its very easy non taxing exercise but very effective.
Hope this helps,
Andrew

5

[quote]lifter85 wrote:
lol i’m not sure this is something ct is gona spend his time on. could be wrong.[/quote]

It’s not that I do not want to help, but really this is not my area of expertise at all. My opinion would not be better than the average gym rat’s.

6

[quote]Christian Thibaudeau wrote:

[quote]lifter85 wrote:
lol i’m not sure this is something ct is gona spend his time on. could be wrong.[/quote]

It’s not that I do not want to help, but really this is not my area of expertise at all. My opinion would not be better than the average gym rat’s.[/quote]
Respectable

7

I did one back in April. Wasn’t to bad, except on my knees. Condition yourself to run 5 miles non-stop or running for 45 minutes if you go beyond 5 miles in less than that.

I would do a calisthenic workout before and after:

Sets of pull-ups, dips, bur-pees, muscle-ups, box jumps, balancing.
Doing your normal routine with this helps too. I didn’t have time for that myself, just did what I could.

Run outside, condition your body to non conditioned air.
You will be gripping with just your fingertips on some obstacles and then just your toes.
To run better in the mud stay on the balls of your feet for better traction.
Don’t do anything new within 2 weeks of the event.
Run the mudder in the same shoes you trained in, toe socks actually help a bunch.
Gloves are not needed if you have calluses or work with your hands.
Wish I had protection on my knees and elbows, mine got shredded
Take cold showers after your workout, the shock from the iced water was way more intense than I expected.
You can’t train for the electric obstacles, yes more than one. The just hurt.
When you go to run and jump up ‘Everest’ start with a slow run, one step before you go up it hit full speed, then jump:you will see what I mean when you get to it.
Biggest thing during the event is the awesome team work from people you don’t even know, plus the beautiful fit women ‘THEIR EVERY WHERE!’. No krispy kreme, mcdonald snackers there.

Hope this helps

8

Oh and the fireman carry, that one was tough. Plan for 200 pound man for 100yards

9

[quote]lgerney wrote:
Hi Coach Thibs,
I am a little lost(maybe not the right choice of words) but I am doing a Tough Mudder event at the end of September. I don’t really know how I should train for this event. In case you are not familiar its a 10-12 mile course with 20 or so obstacles.

I know you can’t prescribe a specific program but can you give me a few hints on how to organize a successful training plan. To give you a rough idea on current level of fitness this weekend I completed a 2-mile mud run. I would rate my performance as a 7 on a 1-10 scale with 10 being easy.

I currently have access to Indigo-3G, Plazma and MAG-10

Thanks a bunch…[/quote]

it depends (doesn’t it always?). where does tough mudder prowess rank relative to your other goals?

10

Honestly, anyone who frequents this website and trains with the principles CT, or the other coaches that are frequently published here, espouses should have NO problem walking into one of these things ANY day of the week. It might be “tough,” especially if distance cardio isn’t your thing, but by no stretch of the imagination should this be daunting or something you need to peak for. If you are looking to set a record or REALLY push yourself to do something crazy like finish in under 75 minutes or something this really isnt going to be anything to worry about.

I’m not trying to come off as some Alpha Male d-bag, but anyone who considers training and being “in shape” a large part of their life should view this as a fun way to spend a day, not a “challenge.” I’ve done a few of the shorter ones and they barely register on the difficulty scale. NOTHING like doing HDL trap bar dead lifts for example.

The only thing you might need to focus on is conditioning if its been lacking in your program. Because of the nature of the event (long jog followed by an obstacle, repeat x 20) Think Farmers walks, tabatas, prowlers, etc… where you are doing an “event” and then resting. HIIT basically. Or if you dont have access to that kind of stuff just throw in some Crossfit WOD type stuff at the end of your workouts, burpee’s 10-9-8-7-…3-2-1, pull ups/push ups alternating with a .5 mile jog.

But seriously, if you are a legit weight trainer that has at least some base level conditioning this will be a cake walk.

11

[quote]Lonnie123 wrote:
Honestly, anyone who frequents this website and trains with the principles CT, or the other coaches that are frequently published here, espouses should have NO problem walking into one of these things ANY day of the week. It might be “tough,” especially if distance cardio isn’t your thing, but by no stretch of the imagination should this be daunting or something you need to peak for. If you are looking to set a record or REALLY push yourself to do something crazy like finish in under 75 minutes or something this really isnt going to be anything to worry about.

I’m not trying to come off as some Alpha male d-bag, but anyone who considers training and being “in shape” a large part of their life should view this as a fun way to spend a day, not a “challenge.” I’ve done a few of the shorter ones and they barely register on the difficulty scale. NOTHING like doing HDL trap bar dead lifts for example.

The only thing you might need to focus on is conditioning if its been lacking in your program. Because of the nature of the event (long jog followed by an obstacle, repeat x 20) Think Farmers walks, tabatas, prowlers, etc… where you are doing an “event” and then resting. HIIT basically. Or if you dont have access to that kind of stuff just throw in some Crossfit WOD type stuff at the end of your workouts, burpee’s 10-9-8-7-…3-2-1, pull ups/push ups alternating with a .5 mile jog.

But seriously, if you are a legit weight trainer that has at least some base level conditioning this will be a cake walk. [/quote]

I don’t agree (but thanks for the good words). Having good strength-capacity and the leel of conditioning to do something like the Tough Mudder are two different animals. My wife does Crossfit and I sometimes go with her and that kind of training kicks my arse even though I hav good strength capacity. To be good at something you have to train for it.

12

[quote]Christian Thibaudeau wrote:

[quote]Lonnie123 wrote:
Honestly, anyone who frequents this website and trains with the principles CT, or the other coaches that are frequently published here, espouses should have NO problem walking into one of these things ANY day of the week. It might be “tough,” especially if distance cardio isn’t your thing, but by no stretch of the imagination should this be daunting or something you need to peak for. If you are looking to set a record or REALLY push yourself to do something crazy like finish in under 75 minutes or something this really isnt going to be anything to worry about.

I’m not trying to come off as some Alpha Male d-bag, but anyone who considers training and being “in shape” a large part of their life should view this as a fun way to spend a day, not a “challenge.” I’ve done a few of the shorter ones and they barely register on the difficulty scale. NOTHING like doing HDL trap bar dead lifts for example.

The only thing you might need to focus on is conditioning if its been lacking in your program. Because of the nature of the event (long jog followed by an obstacle, repeat x 20) Think Farmers walks, tabatas, prowlers, etc… where you are doing an “event” and then resting. HIIT basically. Or if you dont have access to that kind of stuff just throw in some Crossfit WOD type stuff at the end of your workouts, burpee’s 10-9-8-7-…3-2-1, pull ups/push ups alternating with a .5 mile jog.

But seriously, if you are a legit weight trainer that has at least some base level conditioning this will be a cake walk. [/quote]

I don’t agree (but thanks for the good words). Having good strength-capacity and the leel of conditioning to do something like the Tough Mudder are two different animals. My wife does Crossfit and I sometimes go with her and that kind of training kicks my arse even though I hav good strength capacity. To be good at something you have to train for it.
[/quote]

I agree with both of you guys. I’ve been in the same position Christian speaks off numerous times. It’s actually not unlike being in practice shape vs. game shape in sports…for me it was football, which as a energy system demand is somewhat similar to SOME concentrated aspects of cross fit. I practiced hard as hell, harder than I played in games in some ways, but game day is a beast of its own. Adrenaline alone changes the internal and external scope of the physical work output vs. recovery ratio.

However, training strength capacity to the point you are very efficient within it, I believe will allow you to “bypass the learning curve” of other types of training, and one can become very good at that specific event or whatever you want to call it, much quicker than you could without that solid foundation.

13

[quote]John Schlecht wrote:

[quote]Christian Thibaudeau wrote:

[quote]Lonnie123 wrote:
Honestly, anyone who frequents this website and trains with the principles CT, or the other coaches that are frequently published here, espouses should have NO problem walking into one of these things ANY day of the week. It might be “tough,” especially if distance cardio isn’t your thing, but by no stretch of the imagination should this be daunting or something you need to peak for. If you are looking to set a record or REALLY push yourself to do something crazy like finish in under 75 minutes or something this really isnt going to be anything to worry about.

I’m not trying to come off as some Alpha Male d-bag, but anyone who considers training and being “in shape” a large part of their life should view this as a fun way to spend a day, not a “challenge.” I’ve done a few of the shorter ones and they barely register on the difficulty scale. NOTHING like doing HDL trap bar dead lifts for example.

The only thing you might need to focus on is conditioning if its been lacking in your program. Because of the nature of the event (long jog followed by an obstacle, repeat x 20) Think Farmers walks, tabatas, prowlers, etc… where you are doing an “event” and then resting. HIIT basically. Or if you dont have access to that kind of stuff just throw in some Crossfit WOD type stuff at the end of your workouts, burpee’s 10-9-8-7-…3-2-1, pull ups/push ups alternating with a .5 mile jog.

But seriously, if you are a legit weight trainer that has at least some base level conditioning this will be a cake walk. [/quote]

I don’t agree (but thanks for the good words). Having good strength-capacity and the leel of conditioning to do something like the Tough Mudder are two different animals. My wife does Crossfit and I sometimes go with her and that kind of training kicks my arse even though I hav good strength capacity. To be good at something you have to train for it.
[/quote]

I agree with both of you guys. I’ve been in the same position Christian speaks off numerous times. It’s actually not unlike being in practice shape vs. game shape in sports…for me it was football, which as a energy system demand is somewhat similar to SOME concentrated aspects of cross fit. I practiced hard as hell, harder than I played in games in some ways, but game day is a beast of its own. Adrenaline alone changes the internal and external scope of the physical work output vs. recovery ratio.

However, training strength capacity to the point you are very efficient within it, I believe will allow you to “bypass the learning curve” of other types of training, and one can become very good at that specific event or whatever you want to call it, much quicker than you could without that solid foundation.[/quote]

I would kill to see some footage of CT at a Crossfit class! You’re as open minded as they come CT, but it would be a bit entertaining to see you doing a class. Mostly because, I’d imagine your brain would be 5 steps ahead having figured out a different and more efficient way of doing whatever you happen to be doing that day. I don’t mean to assume, but I know that’s how my mind would be firing at such a time.

The horrendous display of “technique” by itself would increase my heart rate another 30 bpm!!

14

[quote]John Schlecht wrote:

[quote]John Schlecht wrote:

[quote]Christian Thibaudeau wrote:

[quote]Lonnie123 wrote:
Honestly, anyone who frequents this website and trains with the principles CT, or the other coaches that are frequently published here, espouses should have NO problem walking into one of these things ANY day of the week. It might be “tough,” especially if distance cardio isn’t your thing, but by no stretch of the imagination should this be daunting or something you need to peak for. If you are looking to set a record or REALLY push yourself to do something crazy like finish in under 75 minutes or something this really isnt going to be anything to worry about.

I’m not trying to come off as some Alpha Male d-bag, but anyone who considers training and being “in shape” a large part of their life should view this as a fun way to spend a day, not a “challenge.” I’ve done a few of the shorter ones and they barely register on the difficulty scale. NOTHING like doing HDL trap bar dead lifts for example.

The only thing you might need to focus on is conditioning if its been lacking in your program. Because of the nature of the event (long jog followed by an obstacle, repeat x 20) Think Farmers walks, tabatas, prowlers, etc… where you are doing an “event” and then resting. HIIT basically. Or if you dont have access to that kind of stuff just throw in some Crossfit WOD type stuff at the end of your workouts, burpee’s 10-9-8-7-…3-2-1, pull ups/push ups alternating with a .5 mile jog.

But seriously, if you are a legit weight trainer that has at least some base level conditioning this will be a cake walk. [/quote]

I don’t agree (but thanks for the good words). Having good strength-capacity and the leel of conditioning to do something like the Tough Mudder are two different animals. My wife does Crossfit and I sometimes go with her and that kind of training kicks my arse even though I hav good strength capacity. To be good at something you have to train for it.
[/quote]

I agree with both of you guys. I’ve been in the same position Christian speaks off numerous times. It’s actually not unlike being in practice shape vs. game shape in sports…for me it was football, which as a energy system demand is somewhat similar to SOME concentrated aspects of cross fit. I practiced hard as hell, harder than I played in games in some ways, but game day is a beast of its own. Adrenaline alone changes the internal and external scope of the physical work output vs. recovery ratio.

However, training strength capacity to the point you are very efficient within it, I believe will allow you to “bypass the learning curve” of other types of training, and one can become very good at that specific event or whatever you want to call it, much quicker than you could without that solid foundation.[/quote]

I would kill to see some footage of CT at a Crossfit class! You’re as open minded as they come CT, but it would be a bit entertaining to see you doing a class. Mostly because, I’d imagine your brain would be 5 steps ahead having figured out a different and more efficient way of doing whatever you happen to be doing that day. I don’t mean to assume, but I know that’s how my mind would be firing at such a time.

The horrendous display of “technique” by itself would increase my heart rate another 30 bpm!!
[/quote]

I’ll be honest John, I shut off my brain during a WOD… not voruntarily but because it helps me live through the suffering! I really forgot what training in a state of severe discomfort felt like! Actually that’s two of the reasons I like it: (1) I tend to overthink workouts and it screws up with the quality of my execution (2) I can push myself much harder, to a level I forgot I could reach and it is thus helping my other workouts.

It’s also kinda cool to see my wife do 50 power cleans with 105lbs when the most she ever lifted before was 85lbs for 1 rep!!!

15

One thing that might apply that I learned when doing crossfit workouts is that my lifting system basically is based on improving your capacity to recruit and use the fast twitch fibers. Even the work capacity element is based on that.

The first thing I noticed is that when I had to do light work for tons of reps at a very high speed my muscles got trashed BAD. My logic is that I’m so efficient at recruiting the FT fibers that even 30-50% weights led to a very high recruitment of those fibers and I hit the wall fast.

Which is why I do not feel that the layer system might be optimal for something like Tough Mudder. Something along the lines of the INDIGO Figure athlete program might be a bit better suited for that goal.

16

I didnt mean to imply that having good Strength Capacity along the lines of HDL TDBL’s is equal to doing a tough mudder or prepping by jogging long distances, but just that its “harder” than running a few miles, to me at least, and will build some level of cardio based on the pulse increases it provides.

Certainly if he wants to be GOOD at the tough mudder, or wants to place in the top 3 he will need to practice that skill… But if he just wants to show up and do it with his buddies/family (which is what I did) there is almost no need to worry about it (unless your conditioning work has been next to zero).

The figure athlete program would be a great idea. I was actually prepping for my show when I did mine and was doing tonnnnsss of prowler work, many of which I lifted right out of that program.

17

Certainly if he wants to be GOOD at the tough mudder, or wants to place in the top 3 he will need to practice that skill… But if he just wants to show up and do it with his buddies/family (which is what I did) there is almost no need to worry about it (unless your conditioning work has been next to zero).

this is exactly what i was getting at! My goal in the tough mudder was to be in good enough tough mudder shape to finish the event while having fun and having enough energy in reserve to help out the weaker members of our team. An increase from one to two soccer games/week combined with the usual basic strength work (including pullups) was plenty of preparation. If i were trying to win the thing, this would have been woefully inadequate. probably worth mentioning–i’m not a soccer player. I have to make up for my lack of skills with hustle, so each game is one hell of a conditioning session.