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Tough Mudder Training Guide – Weeks 1 to 4

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This is a 12 week training schedule to get you Tough Mudder ready! We will be setting it up in three 4-week sections, gradually increasing in difficulty. To truly be Tough Mudder ready, our training plan is best used in addition to regular workouts such as high intensity circuit training. The additional exercises will help with strength and stamina (as always, to those women taking part we highly recommend 30 Minute Hit; it’s what we did to train for our first TM!).

This Tough Mudder training program is designed to be done outside, because that’s what Tough Mudder is all about! With that said, any of the exercises can be done at home, at your local park, or at the gym (it’s entirely up to you).

Let’s start with weeks 1-4! Monday through Friday are your training days with the weekends left for rest and stretching.

Weeks

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

1

Strength

2 upper body

1 lower body

2 whole body

20-30 minutes running

*interval running- run for 1 minute, walk for 1 minute*

Strength

1 upper body

2 lower body

2 whole body

20-30 minutes running

*interval running- run for 1 minute, walk for 1 minute*

Combined

10 minute running warm up

2 upper

2 lower

2 whole

5 minute cool-down

Stretch/ Rest

Stretch/ Rest

2

Strength

1 upper body

2 lower body

2 whole body

20-30 minutes running

Strength

2 upper body

1 lower

body

2 whole body

20-30 minutes running

Combined

15 minute running warm up

2 upper

2 lower

2 whole

5 minute cool-down

Stretch/ Rest

Stretch/ Rest

3

Strength

3 upper body

1 lower body

1 whole body

20-30 minutes running

Strength

1 upper body

1 lower body

3 whole body

20-30 minutes running

Combined

15 minute running warm up

2 upper

2 lower

2 whole

5 minute cool-down

Stretch/ Rest

Stretch/ Rest

4

Strength

1 upper body

3 lower body

1 whole body

20-30 minutes running

Strength

2 upper body

1 lower body

2 whole body

20-30 minutes running

Combined

15 minute running warm up

2 upper

2 lower

2 whole

5 minute cool-down

Stretch/ Rest

Stretch/ Rest

Strength training days should be 35-40 minutes in length. Pick 5 exercises for these days, not including a 5 minute warm-up.

Try and get outside (rain or shine) for your Combined days. Run to your local park, do your training, and run home!

Warm Up – each exercise for 1 minute each

  • jumping jacks
  • jogging
  • butt kicks
  • mummy kicks
  • high plank, pulling alternating knees to elbows

Then for each strength training day choose from the following. 1 minute per exercise, 10 sec break, 5 sets. 5 minute cool down

Upper Body:

  • traditional push ups
  • diamond push ups
  • pull ups
  • triceps dips
  • plank up/downs
  • arm circles with weights

Lower Body:

  • squats
  • lunges
  • high knees
  • quick feet
  • leap frog
  • wall sit

Whole Body:

  • burpees
  • mountain climbers
  • jump rope
  • plank/side plank
  • Turkish get ups

 *TRY TO CHOOSE A DIFFERENT COMBINATION OF EXERCISES EACH TIME*

**Always do the hardest version of an exercise when you can. For example, do push-ups up on your toes, switching to knees when needed. If squats are too easy, add a jump at the top**

Exercise Quick Reference Guide:

If you are unfamiliar with any of the exercises, www.bodybuilding.com has a search function for exercises that will give you detailed explanations for each movement and show you proper form. Here is a quick visual reference guide for some of the lesser known exercises we have listed.

Mummy Kicks

Diamond Push-Up (aka Tricep Push-Up)

 DiamondPushUp

 Tricep Dips

 triceps-dip-400x400

Plank Up/Downs

 Top-3-Abs-ExercisesArm Circles (can use weights or rocks outside, be resourceful!)

 SMArmCircles

Turkish Get-Ups (can use a weight, or rock outside)

TurkishGetUp1Cool Down Stretches

stretch

**For any questions, concerns, feedback, etc. don’t hesitate to contact us through our Facebook page! Now get out there and get trainin ;)**

Nicole & Veronica

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