Understanding Your 80/20 OCR Plan Strength Workouts

The strength-training component of this training plan was created to prepare athletes for the specific demands of Spartan Race obstacle challenges. This document offers basic guidelines that will help you complete the workouts successfully.

There are three type of strength workout in the plan. They are as follows:

• Strength MAX – Focused on developing maximal strength and power. Ideal for improving grip strength, lifting heavy and carrying loads.
• Strength Endurance – Focused on moderate- to high-intensity interval training with moderate durations and active recovery. Key for handling repeated obstacles and transitions during races
• Strength Conditioning – Focused on increasing muscular endurance/fatigue resistance with longer-duration circuits while also developing OCR-specific skills. Essential for handling multi-rig obstacles, monkey bars and long carries.
• Anaerobic Power (Long Course Only) - Focused on increase intensive fatigue resistance while also developing OCR-specific skills. Critical for handling long courses with consistent performance.

Session Format:

Each session includes:

1. 1. Warm-Up (5-10 minutes): Dynamic stretches and activation drills.
   2. Main Set (15-30 minutes): Focused exercises specific to the workout type.
   3. Cool-Down (5 minutes): Foam rolling and static stretching.

Progression Guidelines:

• Increase weight or resistance as movements become easier.
• Extend working durations or reduce rest intervals for advanced levels.
• Track your performance and adjust based on perceived effort and race goals.

Equipment Needed for OCR Strength Workouts

These items are essential for completing most OCR-specific strength workouts:

1. 1. Dumbbells (various weights) – For exercises like step-ups, rows, and thrusters.
   2. Kettlebells – Useful for swings, carries, and deadlifts.
   3. Pull-Up Bar – For pull-ups, hanging leg raises, and monkey bar practice.
   4. Resistance Bands – For assistance with pull-ups and dynamic warm-ups.
   5. Medicine Ball – For slams and rotational throws.
   6. Box or Step Platform – For step-ups, box jumps, and burpee box jumps.
   7. Rope (Climbing Rope or Tow Rope) – For practicing rope climbs.
   8. Weighted Vest – To increase difficulty for bodyweight exercises.
   9. Barbell (Optional for Levels 2 and 3) – For advanced lifts like deadlifts and squats.

Optional Equipment:

These items can enhance workouts or provide variety:

1. 1. Heavy Ball – For lifts and carries, simulating heavy obstacles.
   2. Sandbags – For carries, squats, and presses.
   3. Multi-Rig Setup – For practicing advanced grip strength and hanging obstacles.
   4. Plyo Box – For explosive exercises like box jumps or depth jumps.

Minimal Equipment Options:

For Level 0 athletes or limited gym access, focus on:

• Bodyweight exercises
• Dumbbells or kettlebells
• Resistance bands
• A sturdy pull-up bar or a place for body weight rows

Key Notes for Athletes
Equipment substitutions can be made (e.g., using a backpack filled with weights for sandbags).
Select weights that match your fitness level (refer to the weight selection guide for intensity).
Track your equipment setup to ensure consistency in progression.

Recommended Tool for Tracking Your Strength Workouts

For an easy way to log your weight, reps, and sets each session, check out LiftTrack. It lets you build custom workouts, track your progress in real time, and sync your strength sessions directly to your Garmin watch so everything stays in one place alongside your endurance training data.

Recommended Tool for Personalized Strength

If you're looking for a personalized strength workouts, programmed to your weaknesses and training/racing schedule, check out Kinesis Integrated. Use Code 8020-ATHLETE for 20% off your first 3 months.