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:

                                                                                    

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Blog of an Obstacle Racer

The following is an excerpt from a blog. The blog references Army Physical Readiness Training; check it out.

Run 5.5 miles and begin with an easy pace. Make sure you stretch just a little to get the kinks out of your legs. Once ready, head out the door to your favorite trail and go.

As you run, pour it on for about thirty seconds and then jog for five minutes. This will get you used to forcing sprints and demanding something from your body when you need it.

Be sure to not only run off the paved areas, but along grass, ditches and where ever your adventures take you. During my run I jumped across narrow ditches that run perpendicular to my course and through ditches that run parallel to the course.

If you run through neighborhoods, run in grass and stay off the sidewalks. You might have to dodge poles and mailboxes, but it will keep you sharp.

For those of you who live in Huntsville, Alabama and who might work on Redstone Arsenal, we have a fitness trail. The run covers miles and miles of asphalt trail. However, when possible I run the just off the trail and through leaves, woods and fields. My run goes from the Von Braun II building to the swimming pool and then back.

Try these obstacles from the Army Physical Readiness Training book. They are fun: