It’s the new year, which usually means that people are starting fresh and getting back into training. Most of these people quit and won’t make it through spring. Harsh but true. Most of us OCR racers will stick through the year but with various ups and downs in our training. We’ve heard it before and I’ll say it again:
The most important thing in training is consistency.
Yes you should dial back and taper then recover for those important races, but most of us take breaks because of other reasons (lack of motivation, vacation, travel, school, work, blah blah). I’m guilty of this, and the reason being that my routine is too complex.
Let me elaborate, I usually train in phases. Phase 1, I lift heavy and maintain a minimum amount of endurance. Phase 2, I drop the heavy lifting and just work on endurance. Phase 3 I taper, race, and then recover for a long time and just run recreationally. When I start back over at phase 1 my strength sucks and my running endurance and speed is back to it’s base level. This isn’t all that bad, but it could be better. I want to operate at a higher level year round, especially when it comes to strength. I believe I should always be able to crank out 20 pull ups, not just after months of training.
So here’s my fix. Consistency in training is key, but the key to consistency is simplicity. I figured I just have to make a simple routine and follow that year round. A routine that I can do at home, is quick, and requires minimal equipment.
Monday: Pull and Push
Wednesday: Pull and Push
Friday: Pull and Push
Saturday: Long Run
*Everyday I finish with running and simple ab work like hollow holds and arch holds
Pull and Push:
I’ll do a vertical pulling exercise (pull ups) for 3 sets, not to failure though because I want to do it again 2 days later. Then do a vertical pushing exercise (Dips or Hand stand push ups) for 3 sets. I usually combine the 2 to save time, for example, do the pull ups, rest for 45 seconds, do the dips, rest for 45 seconds, then back to pull ups. Once again, 3 sets, not to failure.
Next is horizontal pulling (rows) and horizontal pushing (push ups).
* On these days I like to finish with dead hangs. I try to get 5 minutes worth of hanging at least. An easy workout is 1:00 on/1:00 off.
Squats is a little different. Since during running and OCR we spend very little time using both feet simultaneously I’ll try to incorporate single leg work as much as possible. I’ll still do barbell back and front squats because nothing builds strength better than those. But some days I’ll do pistol squats, cossack squats, lunges, and step ups. Yeah they’re girly exercises but you do them right they’ll kick your ass and add stability to your body.
With the strength work over I’ll go for a run. After the run I’ll stretch and do some core work like a hollow hold and arch hold Tabata while I cool down. Core work is important and should really be emphasized more, but I hate doing it, so that’s my problem not yours.
This is a super easy workout you can do anywhere. Besides the pull ups and running you can do this whole workout inside a hotel room.
Welp, it’s 1 week into the new year, let’s see if I can keep this up all year.
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