Strength & Speed's Guide to Elite Obstacle Course Racing: Training, Nutrition, and Motivation for Top-Level Performance

Strength & Speed's Guide to Elite Obstacle Course Racing: Training, Nutrition, and Motivation for Top-Level Performance

by Evan Perperis

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Overview

Strength & Speed's Guide to Elite Obstacle Course Racing is a comprehensive resource for the competitive OCR athlete. The book covers race preparation, training, offseason training, rest, recovery, nutrition, supplementation, techniques for maintaining motivation, and yearly scheduling. Included are twelve training plans that provide easy, medium, and hard difficulty schedules for everything from a 5K Warrior Dash to the ultra-distance World's Toughest Mudder. The book concludes with interviews with some of the current best OCR athletes in the world including Hobie Call, Corinna Coffin, Marco Bedard, Claude Godbout, Cassidy Watton, and many more. Whether you are a high-level competitive racer looking to move higher up on the podium or an open wave competitor looking to conquer races with greater ease, this book has something for you.

Evan Perperis is a competitive obstacle racer with numerous podium finishes including a thirteenth overall finish at World's Toughest Mudder. He draws on experience from the military along with his competitive fitness background including everything from marathon running to natural bodybuilding. He has an undergraduate degree from Johns Hopkins, a Masters from the University of Kansas, and a certification as a National Strength and Conditioning Certified Personal Trainer. As the owner of the hybrid athlete organization Strength & Speed, you can find him competing at a variety of events all across the country. His articles can be read at TeamStrengthSpeed.com and MudRunGuide.com.

Product Details

ISBN-13: 9781621240235
Publisher: Breakaway Books
Publication date: 08/09/2016
Pages: 240
Sales rank: 1,176,505
Product dimensions: 6.00(w) x 9.00(h) x 0.90(d)

About the Author

Evan Perperis: Evan Perperis is a competitive obstacle racer with numerous podium finishes including a 13th overall finish at World’s Toughest Mudder. He draws on experience from the military along with his competitive fitness background including everything from marathon running to natural bodybuilding. His academic accomplishments include an undergraduate degree from Johns Hopkins University, a Masters degree from the University of Kansas, and a certification as a National Strength and Conditioning Certified Personal Trainer. He is the owner of the hybrid athlete organization Strength & Speed, which focuses on the ability to increase both strength and endurance. Strength & Speed athletes have a strong presence in obstacle course racing because those are required attributes to perform well. Stay up to date on his latest articles through TeamStrengthSpeed.com, and at MudRunGuide.com, where he is a contributing writer.

Table of Contents

Preface 5

Introduction 13

1 Exercise 15

Specificity 16

Periodization and Prioritization 21

Peaking 24

2 Diet and Supplements 30

Macronutrients 33

Eating Clean 37

Supplements 52

3 Rest and Recovery 61

Rest 61

Recovery? 63

4 Getting Started and the Competitive Drive 71

5 Obstacle Race Training: The Obstacles 76

6 Obstacle Race Speed Training 109

Training Chart Terminology 113

Other Notes 119

Strength Training for the Workout Plans 121

8-Week Easy 5K Training Plan for a PR (Peaking at 21 Miles a Week) 126

8-Week Medium 5K Training Plan for a PR (Peaking at 30 Miles a Week) 128

8-Week Hard 5K Training Plan for a PR (Peaking at 40 Miles a Week) 130

8-Week Easy 8-Mile Training Plan for a PR (Peaking at 25 Miles a Week) 132

8-Week Medium 8-Mile Training Plan for a PR (Peaking at 33 Miles a Week) 133

8-Week Hard 8-Mile Training Plan for a PR (Peaking at 40 Miles a Week) 135

12-Week Easy 13-Mile Training Plan for a PR (Peaking at 28 Miles a Week) 137

12-Week Medium 13-Mile Training Plan for a PR (Peaking at 35 Miles a Week) 139

12-Week Hard 13-Mile Training Plan for a PR (Peaking at 45 Miles a Week) 141

16-Week Easy 26-Plus-Mile / Ultra Plan (Peaking at 38 Miles a Week) 143

16-Week Medium 26-Plus-Mile / Ultra Plan (Peaking at 50 Miles a Week) 145

16-Week Hard 26-Plus-Mile / Ultra Plan (Peaking at 75 Miles a Week) 148

Common Questions, Complaints, and Statements 151

Accessories for Speed Training: Shoes, Electronics, Masks, and Vests 158

Racing 165

Ultra-Distance Racing Considerations 176

Strength Training: Off-Season Cross-Training and Improving Your Weaknesses 186

8-Week Bodybuilding / Strength Gaining Split 189

8-Week Bodybuilding / Strength Gaining Split with Leg Days Divided Up Because You're Still Doing Some Cardio 196

Strength Training Principles 200

Best Exercises for OCR 203

Common Questions, Complaints, and Statements 209

Learning from Other Sports 213

A Lesson from Bodybuilding: Control Your Diet 214

A Lesson from Bodybuilding: Improvements Occur Twenty-Four Hours a Day Not Just During Training 216

A Lesson from Elite Runners: Athletes Strength Train 217

A Lesson from Power Lifters: Use Low Reps to Increase Maximum Strength 218

A Lesson from Triathletes and Baseball Players: Practice Individual Sections Before Combining Them 218

A Lesson from Cyclists: Ounces Make Pounds 219

A Lesson from Adventure Racers: The Drag Method for Team Competitions 220

A Lesson from Rock Climbers: Improve Grip Strength 221

9 Obstacle Racing Accessories and Equipment 223

Building Your Own Obstacle Racing Equipment 223

Building Your Personal Fitness Mecca 227

10 More Ways to Gain an Edge 231

Mental Training 231

Drugs 233

Motivation 235

11 Finding Your Ideal Race 241

The Different Race Series 241

The Various Obstacle Race World Championships 246

An Interview with the Founder of the OCRWC: Adrian Bijanada 251

12 Interviews with Elite Obstacle Racers 257

Marc-André "Marco" Bédard 258

Hohie Call 263

Corinna Coffin 270

Claude Godbout 279

Evan Perperis 285

Kevin Righi 292

Cassidy Watton 298

Lindsay Webster 304

Elite Athlete Conclusions 311

Conclusion 312

Join Strength & Speed 313

Acknowledgments 316

Photo Credits 320

Customer Reviews