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Interval Training To Prepare You For The Tough Mudder

by — Last updated: 2016-03-31 in Physical activities

Table of Contents

Exercise training used for Tough Mudder consists of months of strenuous fitness programs. For those beginning training one month from competition there are ways you can prepare to not only finish the race, but compete like you have trained for months.

Once the participant is warm, it is time to engage in the actual interval training. We will suggest this participant has one month to prepare for their event, although ideally the longer a participant has to train, the better prepared they will be. Below is a proposed single day regimen for both upper and lower body.

Upper Body Exercises with Cardio (Sets x Reps)

  • Triceps Extension/Skull Crushers (5x5)
  • Run/Jog (Switch every 30 seconds for 2 minutes)
  • Dumbbell Bench Press (5x5)
  • Uphill Treadmill Run (Settings set to 7% grade or higher, set speed to challenging speed minimum 4 mph before increasing grade, attempt 30 seconds, total ten minutes)
  • Dumbbell Chest Fly's (5x5)
  • Rowing Machine (1x5 min, set to "challenging" resistance)
  • Handgrip Strengthening (2x15)
  • Run/Jog (Jog 3-5 minutes, sprint until exhaustion)
  • Pushups (2xExhaustion)
  • Pullups (2xExhaustion)
  • Lat Pull Downs (5x5)
  • Straight-bar Curls (5x5)
  • Rowing Machine (1x15 min, set to "challenging" resistance)
  • Run/Jog (25 minutes; intervals of 30 seconds runing, 30 seconds jogging)

The above exercises are designed to help performance for events such as scaling walls, gliding across monkey bars above ice-cold water, or pulling one self through tubes filled with muddy water.

Grip strength can make the difference between holding on to a slippery handlebar or letting go of a teammate on the Everest half-pipe. When using the row machine, setting vary from low to high resistance. Start with a lower resistance to find where you feel comfortable and progress as you grow stronger. With every exercise be certain to contract your core muscles to gain control and maintain the relationship between the upper and lower body.

READ Total Body Workout: Strengthening Workout for the Entire Body

Lower Body Exercises (Set x Repetitions)

  • Romanian Deadlift (5x5)
  • Clean & Jerk (5x5)
  • Run/Jog (15 minutes x 30 second intervals)
  • Dumbbell Squat/Snatch (5x5)
  • Box Jumps (5x5)
  • Burpees (1x10)
  • Dumbbell Squat Jumps (5x5)
  • Uphill Treadmill Running (Settings set to 7% grade or higher, set speed to challenging speed minimum 4 mph before increasing grade, attempt 30 seconds, total 10 minutes)
  • Dumbbell Lunges (5x10)
  • Burpees (1x10)
  • Leg Press (5x5)
  • Bosu-Ball Wall Sits (1 minute x 2)
  • Run/Jog (25 minutes x 1 minute Run/4 minute Jog)

Every obstacle in Tough Mudder requires endurance and power.

By completing five sets of five repetitions, your body will recruit Type II muscle fibers to produce powerful and agile movements. 

These powerful movement will help you hop from muddy perch to muddy perch over the mud filled trenches and jump as far into the icy waters as possible to avoid swimming the entire distance. It is important to train your body for these short bursts of power, for each event only consists of a few seconds and at most a few minutes, and to contract core muscles to provide more control and power during training. Extended jogging periods as well as the length of the entire workout allow for the recruitment of Type I fibers, honoring the positive effects of interval training. Type I muscle fibers allow for proficient oxygen flow to muscles during lengthy athletic events. Aditionally, keep rest between sets to a maximum of thirty seconds in effort to keep heart rate elevated and to honor the cardio component of the program. A few minutes rest during change of exercise is acceptable.

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