Outside's Tough Mudder Training Plan by Coach Jim Nix
12 weeks - $24.95
Total Miles: 103
Total Hours: 48
Total Miles: 103
Total Hours: 48
Outside's 12-week Tough Mudder training plan, created by Coach Jim Nix of Maryland-based Full Circle Fitness Training, is designed to get you in top form to tackle a 10-12 mile Tough Mudder course.
It's divided into three phases. The first focuses on building strength and cardio. Phase two adds speed, and phase three adds power. You'll increase your run mileage from two to eight miles over the course of the 12-week plan, and build strength, starting with basic strength workouts and working up to Tabata training and plyometrics.
You can find the required equipment for your strength workouts, including monkey bars and swings, at any playground.
So grab some buddies, get fit, then conquer a Tough Mudder course together.
(Note: You can use this three month plan at any time for any Tough Mudder event. It's currently entered in the calendar to target TM Texas in Dallas on March 31/April 1.)
It's divided into three phases. The first focuses on building strength and cardio. Phase two adds speed, and phase three adds power. You'll increase your run mileage from two to eight miles over the course of the 12-week plan, and build strength, starting with basic strength workouts and working up to Tabata training and plyometrics.
You can find the required equipment for your strength workouts, including monkey bars and swings, at any playground.
So grab some buddies, get fit, then conquer a Tough Mudder course together.
(Note: You can use this three month plan at any time for any Tough Mudder event. It's currently entered in the calendar to target TM Texas in Dallas on March 31/April 1.)
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Strength
Upper Body Strength Supersets
Planned Time: 0:40:00
Welcome to your first day of Tough Mudder training! We're going to jump right in on building your strength so you can climb, jump, and lift your way through the TM course. Today, we're focusing on the upper body. If you can't complete all of the repetitions of each exercise, that's OK. Do what you can and build up to doing the entire strength workout by week 4. Make sure you warm up before every workout with 10 minutes of Jumping Jacks, High Knees, Jump Rope, and/or a light jog. Today's workout: • Regular push-ups 15-20/ Swing set Rows 15-20/Swing set Tricep Extensions (15) to Bicep Curls (15) • Rest 45 seconds and repeat sequence 2x • Wide Push-ups (fingers out) 15-20/Monkey Bar Pull-Ups 5-8/ Bench Dips to Failure • Rest 45 seconds and repeat sequence 2x • Under the fence Push-Ups 15-20 (Start in downward dog pose, butt in the air, hands and feet on the ground, then switch so your head is reaching up, hips close to the ground, then back to downward dog)/ Swing Set High Rows 15-20 (Holding on to a swing set, lean your body back at about a 45-degree angle to the ground. Lower yourself toward the ground, then lift yourself back torward the swing.) • Rest 45 seconds and repeat sequence 2x • Finish with 100 count Abs: 20 full body crunches/ 20 elbow to knee crunches (10 each side)/10 V-sit ups Cool down with 10 minutes of stretching.
Planned Time: 0:40:00
Welcome to your first day of Tough Mudder training! We're going to jump right in on building your strength so you can climb, jump, and lift your way through the TM course. Today, we're focusing on the upper body. If you can't complete all of the repetitions of each exercise, that's OK. Do what you can and build up to doing the entire strength workout by week 4. Make sure you warm up before every workout with 10 minutes of Jumping Jacks, High Knees, Jump Rope, and/or a light jog. Today's workout: • Regular push-ups 15-20/ Swing set Rows 15-20/Swing set Tricep Extensions (15) to Bicep Curls (15) • Rest 45 seconds and repeat sequence 2x • Wide Push-ups (fingers out) 15-20/Monkey Bar Pull-Ups 5-8/ Bench Dips to Failure • Rest 45 seconds and repeat sequence 2x • Under the fence Push-Ups 15-20 (Start in downward dog pose, butt in the air, hands and feet on the ground, then switch so your head is reaching up, hips close to the ground, then back to downward dog)/ Swing Set High Rows 15-20 (Holding on to a swing set, lean your body back at about a 45-degree angle to the ground. Lower yourself toward the ground, then lift yourself back torward the swing.) • Rest 45 seconds and repeat sequence 2x • Finish with 100 count Abs: 20 full body crunches/ 20 elbow to knee crunches (10 each side)/10 V-sit ups Cool down with 10 minutes of stretching.
Workout #2 : Run
Run
Planned Time: 0:20:00
Run 2 miles today. If you're already a runner, and you'd like to run more than 2 miles (or more than any of the miles perscribed in this plan), that's fine. If not, try to run 2 miles straight today. If you need to run/walk, that's OK. The first four weeks of this plan will focus on improving your cardio through running. Over the course of this plan, we will work up to running 8 miles.
Planned Time: 0:20:00
Run 2 miles today. If you're already a runner, and you'd like to run more than 2 miles (or more than any of the miles perscribed in this plan), that's fine. If not, try to run 2 miles straight today. If you need to run/walk, that's OK. The first four weeks of this plan will focus on improving your cardio through running. Over the course of this plan, we will work up to running 8 miles.
Workout #3 : Strength
Lower Body Strength Supersets
Planned Time: 0:40:00
Just like with the upper body sets, if you can't do all of the repetitions, that's OK. Do what you can and work up to doing the whole workout by week 4. 10 minute warm-up of Jumping Jacks, High Knees, Jump Rope, and/or Light Jog • Prisoner Squats 20 (Squat with hands laced behind your head)/ Lunges 15 per leg/ Swing set leg curls to bridge 20 (see video) • Rest 45 seconds and repeat sequence 2x • Wide Leg Jump Squats (Toes out) 20 (From a deep squat, jump up explosively, then land softly. Do these quickly, minimizing time on the ground.)/Swing set Lunge to Single Leg Squats 10 per leg (Put the top of one foot on the swing. Kick that leg back as you squat with the leg on the ground. For an example, watch this video: http://youtu.be/w2v2a1X_unw) • Rest 45 seconds and repeat sequence 2x 10 minutes of stretching to cool down
Planned Time: 0:40:00
Just like with the upper body sets, if you can't do all of the repetitions, that's OK. Do what you can and work up to doing the whole workout by week 4. 10 minute warm-up of Jumping Jacks, High Knees, Jump Rope, and/or Light Jog • Prisoner Squats 20 (Squat with hands laced behind your head)/ Lunges 15 per leg/ Swing set leg curls to bridge 20 (see video) • Rest 45 seconds and repeat sequence 2x • Wide Leg Jump Squats (Toes out) 20 (From a deep squat, jump up explosively, then land softly. Do these quickly, minimizing time on the ground.)/Swing set Lunge to Single Leg Squats 10 per leg (Put the top of one foot on the swing. Kick that leg back as you squat with the leg on the ground. For an example, watch this video: http://youtu.be/w2v2a1X_unw) • Rest 45 seconds and repeat sequence 2x 10 minutes of stretching to cool down
Workout #4 : Run
Run
Planned Time: 0:20:00
Run 2 miles today. If you're already a runner, and you'd like to run more than 2 miles, that's fine. If not, try to run 2 miles straight today. If you need to run/walk, that's OK. Over the course of this plan, we will work up to running 8 miles.
Planned Time: 0:20:00
Run 2 miles today. If you're already a runner, and you'd like to run more than 2 miles, that's fine. If not, try to run 2 miles straight today. If you need to run/walk, that's OK. Over the course of this plan, we will work up to running 8 miles.
Workout #5 : Strength
Upper Body Strength Supersets
Planned Time: 0:40:00
Warm up with 10 minutes of Jumping Jacks, High Knees, Jump Rope, and/or a light jog. Today's workout: • Regular push-ups 15-20/ Swing set Rows 15-20/Swing set Tricep Extensions (15) to Bicep Curls (15) • Rest 45 seconds and repeat sequence 2x • Wide Push-ups (fingers out) 15-20/Monkey Bar Pull-Ups 5-8/ Bench Dips to Failure • Rest 45 seconds and repeat sequence 2x • Under the fence Push-Ups 15-20/ Swing Set High Rows 15-20 • Rest 45 seconds and repeat sequence 2x • Finish with 100 count Abs: 20 full body crunches/ 20 elbow to knee crunches (10 each side)/10 V-sit ups/30 sec rest. Repeat sequence 2x Cool down with 10 minutes of stretching.
Planned Time: 0:40:00
Warm up with 10 minutes of Jumping Jacks, High Knees, Jump Rope, and/or a light jog. Today's workout: • Regular push-ups 15-20/ Swing set Rows 15-20/Swing set Tricep Extensions (15) to Bicep Curls (15) • Rest 45 seconds and repeat sequence 2x • Wide Push-ups (fingers out) 15-20/Monkey Bar Pull-Ups 5-8/ Bench Dips to Failure • Rest 45 seconds and repeat sequence 2x • Under the fence Push-Ups 15-20/ Swing Set High Rows 15-20 • Rest 45 seconds and repeat sequence 2x • Finish with 100 count Abs: 20 full body crunches/ 20 elbow to knee crunches (10 each side)/10 V-sit ups/30 sec rest. Repeat sequence 2x Cool down with 10 minutes of stretching.
Workout #6 : Day Off
Rest Day
Recover, relax.
Recover, relax.
Workout #7 : Day Off
Rest Day
Recover, relax.
Recover, relax.
Workout #8 : Strength
Lower Body Strength Supersets
Planned Time: 0:40:00
10 minute warm-up of Jumping Jacks, High Knees, Jump Rope, and/or Light Jog • Prisoner Squats 20/ Lunges 15 per leg/ Swing set leg curls to bridge 20 • Rest 45 seconds and repeat sequence 2x • Wide Leg Jump Squats (Toes out) 20/Swing set Lunge to Single Leg Squats 10 per leg • Rest 45 seconds and repeat sequence 2x 10 minutes of stretching to cool down
Planned Time: 0:40:00
10 minute warm-up of Jumping Jacks, High Knees, Jump Rope, and/or Light Jog • Prisoner Squats 20/ Lunges 15 per leg/ Swing set leg curls to bridge 20 • Rest 45 seconds and repeat sequence 2x • Wide Leg Jump Squats (Toes out) 20/Swing set Lunge to Single Leg Squats 10 per leg • Rest 45 seconds and repeat sequence 2x 10 minutes of stretching to cool down
Workout #9 : Run
Run
Planned Time: 0:30:00
Run 3 miles.
Planned Time: 0:30:00
Run 3 miles.