TEAM GRIT OCR TRAINING PROGRAMS
Grip and Grit Guide
Grip, like grit, is a key part of OCR. Many obstacles such as: scaling walls; swinging across rigs; climbing up ropes and hoisting heavy sandbags all require fail proof grip. This guide will provide you with a selection of exercises and suggestions on how to combine them to optimise your grip strength and help you on your journey to that coveted clean race!
Spartan Sprint 8 Week Plan
This program is designed to take you through 8 weeks of training to prepare you for the completion of a Spartan Sprint or similar 5km obstacle course race.
Whether you've got a wall full of medals or this will be the first time you've run 5km, this program will provide a daily training plan that gradually intensifies as you improve. The carefully planned balance of running and strength training will give you just what you need to get the most from your upcoming race.
Spartan Super 8 Week Plan
The Spartan Super is a 10km* course with 25+ obstacles. This means you’re going to need a training plan which improves your running without losing that all-important grip and carry strength.
Whether you’ve just completed a Sprint and you’re looking for a new challenge or you’re jumping straight into the Super, this training plan will allow you to cross that finish line with confidence.
*This program would be suitable up to a 15km OCR themed race.
Spartan Beast 16 Week Plan
The final piece of the trifecta medal. 21kms is a serious challenge and not a race to enter into lightly, hence the longer training plan. Across this 16 week program, you will focus increasingly on building your cardiovascular endurance to prepare you for the long blocks of running you will face between obstacles.
We believe anyone is capable of completing a beast course (or similar half marathon obstacle course) with the right training, so let us help you get that coveted beast medal.
equipment free 4 Week training plan - £10
We originally put this plan together as a way to adapt during COVID19 lockdowns, so it is a fully planned 4-week equipment free training plan. Ideal for any time you don’t have access to a gym but still want a plan to keep you on track!
This program is designed to help you stay fit and vary your training while at home, exercises can be made more difficult by extending times, adding weights or completing extra rounds. Each week includes 4 planned workouts with two additional cardio sessions and will include a strength, cardio, conditioning and quality day.
Got a question or have a race in mind that doesn’t fit with one of the above training programs? Perhaps you’ve got your eye on a Spartan Ultra or a more obstacle heavy race like Nuclear?
Head over to our contact page and send us an email, we’d be happy to chat about your goals with you and point you in the right direction.