US Army Physical Readiness-For Army Training and Obstacle Races

http://www.redbikepublishing.com/book/army-pt/

The Army Physical Readiness Training (APRT) manual is excellent for those working out, preparing for basic, getting ready for boards, or maintaining peak Army fitness. However, did you know the US Army and Army Reserves sponsors mud runs such as Tough Mudder? Soldiers and veterans also compete in Warrior Dash, Spartan Races, Savage Races, Battlefrog and more. 

The APRT manual provides obstacle course appropriate exercises as well as obstacle course designs. It's a great aide for conducting the right exercise with perfect technique.

Here are a few shots from the APRT manual:

How to climb a rope

Monkey bars anyone?

Execute a perfect pull up 

Look familiar?

Add a jump for instant burpees

These are at all the mud run obstacle races

The following exercises can be adapted from the many, many variations found in the APRT. Take a look at how you can get ready for your next race. Substitute these exercises for your own:

Sprint .75 and .25 mile distance at race pace, while integrating  intervals of tough obstacle training. The run is a total of 4.1 miles at just under race pace and with 20 obstacles.

Mile 1
10 spider man burpees
18 foot rope climb
balance beam on 1x6 board

5 pull ups with leg lifts

Alternate pull ups between swing set and Cannon Balls

Run .31 miles
6 spider man burpees 
2 x monkey bars

Run .75 miles

Mile 2
10 spider man burpees
18 foot rope climb
balance beam on 1x6 board
5 pull ups with leg lifts

Run .75 miles
6 spider man burpees 
2 x monkey bars

Run .31 miles

Mile 3
10 spider man burpees
25 foot spider man crawl
25 foot bear crawl
Climb ladder up and back down x 2
balance beam on 1x6 board
Pull cinder block sled

If you like these exercises, check out http://runinmud.blogspot.com

Get your own CFF Pro Series Monster Grip Cannon Balls (pair) Grip Strength:

                                                                                    

Want something new to read? Try the new novel Devoted