It seems like time is quickly running out to get ready for this. Tri State Tough Mudder is less than 2 months away, and then it will be GORUCK time before we know it.
Luckily, I've been able to cross the 4 mile threshold while wearing the 20lb pack. Plus I've started carrying 2.5 lb dumbbells in each arm while running. The weight seems insignificant for the first two miles, but after that it starts to feel like 25 lbs in each arm.
Thanks for the advice about the lunges and burpees. I'd been doing squats but my legs need all the work they can get. It was funny you mentioned burpees...the following day the Washington Post ran an article about them, and how they were once considered the ideal workout and are starting to make a comeback.
I'm a little jealous that you have access to equipment to help your workout at your place of work. I can't say I have access to anything quite like that at the Census. Unless of course I decide to start beating the shit out of a printer with a sledgehammer (Office Space style).
Sunday, September 18, 2011
Monday, September 12, 2011
Training
I've been doing a variety of exercises, sort of a combination of specific training for the GORUCK as well as general fitness and strength building exercises. I'm trying to run with my pack at least 3 days a week, I'm up to right around 3 miles now (at about a 10/10:30 pace). If I'm at work, I'll actually wear an SCBA (somewhere in the vicinity of 25lbs) instead of my brick pack, and do my running on the treadmill. I've also started doing sprint intervals, generally without any weight, but I'll probably start adding that in just because.
As far as the other stuff, I've been doing a lot of focus on my legs. I'll do lunges with my pack on, as well as while carrying a 20-ish pound weight in front. Right now I can usually make it through about 25 each leg before I'm ready to fall over. I'm also filtering in bear crawls and burpees while wearing the pack. In addition to that, I've started using a tractor tire we have at the station for a bunch of exercises. The tire weighs something like 425 pounds, so I'll do dead lifts and flip it as many times as I can; I'll do "ninja jumps" (standing jump onto the tire, landing as lightly as possible on the balls of my feet, hold for a second, then jump back down); and my favorite, basically beating the shit out of it with a sledgehammer. I'm guessing you don't have access to something like that where you are, but check out "tractor tire workout" on YouTube to get a feel for what I'm talking about.
I'm throwing some general P90x-type stuff in there as well, for legs and abs, as well as general fitness. I don't really have a strict workout by any means, but the biggest things I'm trying to do is wear a weighted pack as much as possible, even just when walking around, and hammering on my legs. I think these things are going to come down to physical and mental endurance more than anything else, but I'm certainly not going to sit idly by and wait for the day to come!
As far as the other stuff, I've been doing a lot of focus on my legs. I'll do lunges with my pack on, as well as while carrying a 20-ish pound weight in front. Right now I can usually make it through about 25 each leg before I'm ready to fall over. I'm also filtering in bear crawls and burpees while wearing the pack. In addition to that, I've started using a tractor tire we have at the station for a bunch of exercises. The tire weighs something like 425 pounds, so I'll do dead lifts and flip it as many times as I can; I'll do "ninja jumps" (standing jump onto the tire, landing as lightly as possible on the balls of my feet, hold for a second, then jump back down); and my favorite, basically beating the shit out of it with a sledgehammer. I'm guessing you don't have access to something like that where you are, but check out "tractor tire workout" on YouTube to get a feel for what I'm talking about.
I'm throwing some general P90x-type stuff in there as well, for legs and abs, as well as general fitness. I don't really have a strict workout by any means, but the biggest things I'm trying to do is wear a weighted pack as much as possible, even just when walking around, and hammering on my legs. I think these things are going to come down to physical and mental endurance more than anything else, but I'm certainly not going to sit idly by and wait for the day to come!
Monday, September 5, 2011
Training
I was hoping the bricks would start to feel lighter with each workout. Right now it doesn't seem to be working that way.
What are you doing for training Jon?
I've been trying to make it 4 miles without stopping (with the full 20 lbs.) but can't seem to make it past 3 without walking a half mile, and then running the final half mile. I've also been trying to do a lot of the 'Tough Mudder' exercises while wearing the backpack (with varying levels of success).
I'm thinking eventually we'll need to start having designated days that we just wear the backpacks all day to get ready for the 8 to 12 hours we'll be wearing it the day of the challenge.
Good luck!
What are you doing for training Jon?
I've been trying to make it 4 miles without stopping (with the full 20 lbs.) but can't seem to make it past 3 without walking a half mile, and then running the final half mile. I've also been trying to do a lot of the 'Tough Mudder' exercises while wearing the backpack (with varying levels of success).
I'm thinking eventually we'll need to start having designated days that we just wear the backpacks all day to get ready for the 8 to 12 hours we'll be wearing it the day of the challenge.
Good luck!
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