About a month ago, I posted my Warrior Training blog that detailed my plans to get ready for Warrior Dash in July. Well, things just got serious!
I am not discounting the Warrior Dash, as I had a great time last year, and will still participate this year, but to be honest, when I finished the race last year, I couldn't help but get the feeling that I needed more of a challenge.
Introducing (for those of you who haven't heard of it before) - Tough Mudder:
Tough Mudder events are hardcore 10-12 mile obstacle courses designed by British Special Forces to test your all around strength, stamina, mental grit, and camaraderie. With the most innovative courses, half a million inspiring participants, and more than $2 million dollars raised for the Wounded Warrior Project, Tough Mudder is the premier adventure challenge series in the world.
I have been interested in Tough Mudder for quite some time now, as it piqued my interest a while back, unfortunately, there wasn't an event being held close enough to me. Well, 2012 has brought Tough Mudder to Toronto (well, actually it is in Barrie, about an hour and a half north of Toronto) which is about an hour drive for me!
I will be competing on Sunday August 19th, 2012. My training schedule has been adjusted slightly from when I originally posted it, with a few weeks worth of training added on. There is essentially 4 full weeks between the time I run Warrior Dash to the time I run Tough Mudder, which will allow me to build on my Warrior Dash training, and take things up a notch so that I can be in tip-top shape for Tough Mudder.
A couple other things, I decided to add an extra day of stretching/recovery to my Phase 3 of my current Warrior Training in order to give my body sufficient recovery between workouts. Also, I will be completing the Insanity Asylum Fit Test before prior to, and following my training schedule to gauge my progress. Here I will be measuring my fitness numbers as well as a few other factors (weight, resting heart rate, etc.)
The Training Schedule:
Phase 1
3 weeks
Wednesday April 25th - Tuesday May 15th 2012
Day 1 - X2 Balance & Power
Day 2 - Asylum Speed & Agility and Relief
Day 3 - Asylum Strength
Day 4 - X2 Core
Day 5 - Insanity Pure Cardio
Day 6 - AM: X2 Total Body and X2 Ab Ripper - PM: Hockey
Day 7 - Off/Recovery
Recovery/Transition Week
1 week
Wednesday May 16th - Tuesday May 22nd 2012
Day 1 - Asylum Back to Core and One on One 20/12 Abs
Day 2 - Insanity Max Recovery
Day 3 - One on One Road Warrior
Day 4 - Yoga
Day 5 - Asylum Overtime and X2 Ab Ripper
Day 6 - AM: Insanity Cardio Recovery - PM: Hockey
Day 7 - Off/Recovery
Phase 2
4 weeks - alternating
Wednesday May 23rd - Tuesday June 19th 2012
Week 1/3
Day 1 - X2 Chest, Back & Balance
Day 2 - Insanity Plyo Cardio Circuit
Day 3 - P90X+ Abs/Core Plus and Insanity Cardio Abs
Day 4 - One on One Shoulders & Arms MC2
Day 5 - Yoga and X2 Ab Ripper
Day 6 - AM: X2 Base & Back - PM: Hockey
Day 7 - Off/Recovery
Weeks 2/4
Day 1 - X2 V Sculpt
Day 2 - Asylum Vertical Plyo and Relief
Day 3 - One on One Killer Abs and 20/12 Abs
Day 4 - One on One UBX
Day 5 - Yoga and X2 Ab Ripper
Day 6 - AM: X2 Base & Back - PM: Hockey
Day 7 - Off/Recovery
Recovery/Transition Week
1 week
Wednesday June 20th - Tuesday June 26th 2012
Day 1 - Asylum Back to Core and One on One 20/12 Abs
Day 2 - Insanity Max Recovery
Day 3 - One on One Road Warrior
Day 4 - Yoga
Day 5 - Asylum Overtime and X2 Ab Ripper
Day 6 - AM: Insanity Cardio Recovery - PM: Hockey
Day 7 - Off/Recovery
Phase 3
3 weeks
Wednesday June 27th - Tuesday July 17th 2012
Day 1 - X2 P.A.P. Lower
Day 2 - Asylum Speed & Agility and Relief
Day 3 - X2 P.A.P. Upper
Day 4 - Yoga/Relief
Day 5 - Run Training
Day 6 - AM: Asylum Vertical Plyo and Overtime - PM: Hockey
Day 7 - Off/Recovery
July 21 - Warrior Dash
22 - Off/Recovery
23 - AM: Asylum Speed & Agility, PM: Hockey
24 - Asylum Game Day
25 - Relief/Yoga
26 - Asylum Strength
27 - Asylum Vertical Plyo
28 - 10km Run
29 - X2 Total Body
30 - Asylum Speed & Agility
31 - Asylum Strength
August 1 - Asylum Game Day and Overtime
2 - Relief/Yoga
3 - Asylum Strength
4 - 15km Run
5 - Asylum Vertical Plyo and Relief
6 - Asylum Back to Core
7 - Asylum Speed & Agility
8 - Asylum Strength
9 - Asylum Game Day and Overtime
10 - Yoga/Relief
11 - 5.5km Run
12 - Asylum Speed & Agility and Relief
13 - Asylum Final Fit Test
14 - Light Run
15-18 - Yoga/Relief
August 19 - Tough Mudder!
Good luck on the competition. Thanks for posting your training program, it is interesting to see how you are crafting your programs.
ReplyDeleteoohhhh cant wait to see your tough mudder journey! its a goal of mine to one day compete in one. love the way your training schedule looks...its all my favorite workouts! after i complete my round of p90x2 (i'm only 4 days in) i think this might be a good schedule for me to follow. i'm missin me some shaun t.! best of luck at the mudder! youre gonna kill it!
ReplyDeleteI'm doing a race similiar to the Tough Mudder called the Spartan Race mid June. I see you're doing a lot of Insanity, but I feel running at least 2 to 3 days a week would be better training. Are you trying to test if Insanity is a good training program for long distance running? Curious about your thought process on this.
ReplyDeleteP.S. Sorry if this sounds like I'm criticizing you. Trust me, I'm not. I'm a big fan of your youtube videos. I'm having a hard time finding a good training plan for races like this.
Thanks for the comments everybody! Cody - Tough Mudder is actually quite a bit longer than Spartan Race. It is over 11 miles! I do in fact have some distance running in my program to help with some endurance, plus, workouts like Game Day (an hour long!) from Asylum will help with that. I will probably add in a few extra runs here and there to double-up some days in order to add in a bit more endurance training, although they will be very light runs. Having said all of that, since the race has so many obstacles, it creates a break in the running every so often so the event is a little less about running endurance and more about interval training. Hope that helps!
ReplyDeleteGood luck Ty I'll be rooting for you. Been doing some of the same workouts in different orders so I'm kinda following along with you ;)
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