So just how do you train for The Epic Grind? Well, here is a little bit of help in that area.
Below is a recommended sample training program, please feel free to design a program that fits your level of fitness and busy schedule.
#1 Run Yourself Into Fitness
- You can get yourself onto a treadmill. Warm up with a jog for 5 minutes, then alternate between sprinting and jogging at a 1 to 2 ratio (one minute sprint, 2 minute jog). Do this for 30 minutes and build to one hour.
- Get your road on. Go outside and enjoy the weather! While you're outside after you warm up, do a Fartlek style/method of conditioning… Sprint from one land mark to the next, recover with a jog while you're moving to the next land mark. Repeat the process for 30 minutes and build to one hour.
#2 Don't be a push-over, but you should really work on your push-ups.
- When you're doing your push-ups, increase your reps over time, use good form – chest lowest, not face or head. If necessary start with knees on the ground to improve your upper body form. Add in straight legs and do several reps. You should be able to complete 5 sets of 10 push-ups.
- Up for an E.G. Challenge? Try your hand at one handed push-ups. Do two sets of 10.
#3 Hold a plank, don't walk the plank.
- Forward planks. Hold those great planks; avoid looking like an 'old grey mare.' Keep your abs tight against your back. Make a smooth straight the line from your shoulders to tailbone.
- Remember those lovely side planks. Same form goes for side planks as forward planks.
- Work up to holding your planks for a minimum 1 minute with 5 repetitions for each position (forward and both sides).
- Remember; keep your core, abs and hips as tight as possible.
- Up for an E.G. Challenge? Try your hand at the TEN minute plank hold.
#4 Squat and squat again.
- Squats are your friend. There is a lot to think about when performing squats.
- Begin with a non-weighted squat. Control downward movement, hold for 5 to 10 seconds, burst upward. Repeat 10 – 30 times.
- When you have become proficient with your upward bursts, grab a weight bar or two dumbbells, and repeat your reps.
- It is important to keep your proper form:
- Knees aligned over those toes (avoid the knock-knee or bull-legged bend)
- Chest up and back strong and straight
- Head up, eyes forward or up assisting head to remain upward
- Control the downward movement, burst during the upward movement, land softly (without those big stomps).
- Up for an E.G. Challenge? Try your legs on with a set of ten 30 second squat hold then 5 bursts.
#5 Strength and determination
- So you want to be strong, huh? Here are the areas you need to work on
- Strengthen your torso and legs using kettlebells or dumbbells
- Explode with your upward movements
- Control downward movements, avoiding momentum
- Train your back, keep your core steady
- Build your pecs, triceps, and biceps.
- Up for an E.G. Challenge? Get your kettlebell or dumbbell, in one hand, bring it in front of you, and lower the weight below your hips and in between your legs. Stay straight, and then EXPLODE upward ending your arm and weight at eye height. Repeat as quickly as you can for 30 seconds. Then off to the other arm!
#6 Burp… well at least burpies…
- Burpies are such a joy. Begin in the pushup position, bring your knees to your chest with an explosive movement, then draw your arms up to the sky and jump as high as you can. Return to the ground and back into the pushup position. Repeat for a set of ten.
- Up for an E.G. Challenge? Go for the Burpie Sprint challenge. Put your body to the test by doing as many burpies as you can in 60 seconds. Repeat after a 60 second rest.
#7 Be a dip
- Get between two bars or on the Roman Chair at the gym. Slowly lower yourself and explode upward.
- Up for an E.G. Challenge? Try your dips with a full upward release above the bars. Begin slowly, so you get used to 'jumping' off the bars and can regain control as you reconnect with the bars.
#8 Lunging toward the finish
- Front and Side Lunges. When building your legs, lunges are one of the best. Follow these guidelines and rep options.
- Proper execution has your legs, ankles, feet and toes should be pointed forward
- Perform 10 sets of 20 lunges per set.
- Front and Side Lunges with Scissor Kicks
- Perform 10 sets of Scissor Kicks (Scissor kicks are jumping lunges. Start by standing; take one massive step forward (this is the starting position). Then using upward explosion, jump upward, change your leg positions and have a controlled landing.)
- Lunge twists. Lunge and turn the torso right and left over the front leg while holding the low lunge.
- Up for an E.G. Challenge? Try your lunging skills in quick succession. Do the lunging scissor kicks as fast and as high as you can for 60 seconds.