Add this to your current strength training plan to build power for running downhill. It can be superset with any other leg movement or done on it’s own.
We recommend 3-4 sets of 5-6 reps
Tip: be sure to rebound and jump as high as you can, and be sure to land softly when you step off the bench/box.
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In this episode Mo and Miles sit down with the Belgian Beast, and one of the few OCR athletes to defeat Jon Albon, Thibault Debusschere (I just made up the Belgian Beast part.. 🙂 )
We discuss his running 7 days a week
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This is our “go to” movement for building lower body power and speed, especially if/when you don’t have access to heavy weights or when traveling.
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In this episode Mo and Miles sit down with Rachel Corilgliano, and elite female OCR athlete that dominates the Savage Race circuit among other races.
We discuss:
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We use this movement to develop power and speed in your upper body, along with core stability without needing access to weights. We recommend 3-4 sets of 5 reps building your way up to 10 reps max (with proper form).
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Here is a great movement to build both strength and power for uphill running and speed.
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In this episode Coach Mo sits down with active duty Air Force ICU nurse and elite OCR competitor Ben Morgan to talk all about his unique and effective training, nutrition and racing strategies.
We discuss:
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This is a great movement for developing lower body/glute strength. Adding the lateral lunge will also increase your lateral strength and stability.
For power and strength we recommend 3-4 sets of 4-6 reps
For endurance we recommend 3-4 sets of 10-12 reps
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90% of OCR is pulling. If you don’t work the “push” muscles you’re creating imbalance that could lead to injury.
Most running and triathlon strength plans do not include pressing movements which can also lead to muscular imbalances and injury
An overhead press, especially when executed one arm at a time builds strength throughout the shoulder complex and core.
Be sure as you go through this moment that you do not over arch your low back at any point, especially as you are pressing overhead. To help prevent this 1)be aware if your arching your back excessively, perhaps do the movement with your side facing a mirror, 2)every time you press weight overhead “squeeze” the glute of the kneeling leg (the one that’s on the ground)
We recommend 3-4 sets of 8-12 repetitions
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