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Preparing to run the Devil’s Circuit.

Posted on December 16 2019

If you are planning to run the Devil’s Circuit or really any obstacle race at all, then read on!

This is sort of a beginners guide to run an obstacle race and also includes a full workout plan to help you prepare.

Most obstacle races require you to prepare your endurance, stamina, balance and flexibility and of course mental strength. Climbing walls and jumping into ice water is really not as challenging as they look. But your mind might give up before you even attempt many of these. I am preparing for the Devil’s circuit  (DC) in Bangalore. The DC is a 5 km race with 15 obstacles in between. You do not have to be of any fitness level to start training, but have the will and determination to train. The obstacles are not mandatory (unless you run the competitive league of course) to complete but they are not very hard either.

The way I started to train for this was to first be able to run 5km in the least amount of time I possibly could. It took me a few weeks to get my time down from 35 minutes to 26 minutes for 5 km. Once I was close to 26-27 minutes I started adding in circuits in between my training. So I would run as fast as I could for 300 meters and then stop to perform one ‘self made circuit’. This way I got to training my heart and cardiovascular system to get used to what I would expect to see on race day. The idea was to get to 15 such circuits with 300 meters runs in between as fast as I could.

Obviously my self made circuits were not even close to what I would see on race day, but this was the closest I could get to experience the real thing. I also train at Gold’s Gym which is not really designed for crossfit kind of training. But that really does not matter much. Most of the circuits I designed were done so using plyometric type of movement that really challenged my cardio vascular system while also strengthening my muscle fibres.

Weeks leading upto the race I also worked a lot on my grip strength by hanging on the pull up bar and being able to change grips. Sort of being able to hold on to the pull up bar with just one hand for as long as I could and then changing hands.

I also insist staying away from heavy weight lifting (8 reps or below) kind of training a few weeks prior to the circuit. Concentrate on building endurance and stamina vs focusing on building muscle mass. I will do another post on nutrition while training later. Find attached my training regimen and give it a try!

Warm up with a brisk 1 min walk/ jog

 

– Run 300 meters on treadmill as fast as you can

– Grip change on pull up bar (30 times)

 

– Run 300 meters on treadmill as fast as you can

– Military crawl (30 sec)

 

– Run 300 meters on treadmill as fast as you can

– 10 battle rope burpees

 

– Run 300 meters on treadmill as fast as you can

– 10 box jumps (higher the better)

 

– Run 300 meters on treadmill as fast as you can

– Pull ups (10-12/ assisted machine if needed)

 

– Run 300 meters on treadmill as fast as you can

– Wall plank walks

 

– Run 300 meters on treadmill as fast as you can

– TRX push- ups

 

- Run 300 meters on treadmill as fast as you can

– London bridge on Battle ropes

 

– Run 300 meters on treadmill as fast as you can

– Inverted Rows

– Run 300 meters on treadmill as fast as you can

– Bear crawls

 

– Run 300 meters on treadmill as fast as you can

– Crab Walks

 

– Run 300 meters on treadmill as fast as you can

– Moving Plank

 

– Run 300 meters on treadmill as fast as you can

– Leg raise (touch up)

 

– Run 300 meters on treadmill as fast as you can

– Single hand bar hold (max time per hand)

 

– Run 300 meters on treadmill as fast as you can

– Clap pushups (12/ or shoulder tap pushups)

Aim to be able to complete only the first 5 and build up from there if you are a beginner. I will upload a video demonstrating all of the variations on my next YouTube video.

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