Race Day Domination: Hybrid Method Primer

Moving mud.

The people of mud running and obstacle racing are a tight-knit community. We are the crazy S.O.B.’s that chat on Facebook about our latest filthy feats and post pics of ourselves hauling sandbags or sliding face-first through mud. We are in networks-galore with other mud lovin’ folks we hardly know and we are always looking to improve our time, conquer a new challenge and trying to get folks to leave their offices and hit the mud with us. As our niche continues to burst into the mainstream, we can hardly consider ourselves a community anymore…we are now a movement

The mud running movement has united so many of us. For those of us on the blogging and business side of the niche, the same rules apply. My goal has always been to get more people involved, keep the word spreading, and maintain a high-level of content for YOU. Fortunately, I’ve been lucky to team up recently with a few incredible people who share similar passions.

Introducing Joe Vennare

Earlier in the week, I introduced you to Rich Vos, an amazing CrossFit trainer who offers mud run, obstacle-race, and GORUCK training at his facility. Today, I’d like to cap-off the week by introducing you to another elite racing professional, personal trainer, and the newest Official Mud Run Maniac Training Partner…welcome Joe Vennare of Hybrid Athlete and Race Day Domination.

In his Race Day Domination program, I really like the way Joe breaks things down into one simplified “hybrid” method because I find that mixing things up with running, obstacle-specific training and some strength training is ideal for mud running. What Joe is able to do is present a creative and organized workout routine that will allow you to conquer your next mud run or challenge with confidence. Enjoy Joe’s introductory article, and if you like what you read, please check out his Race Day Domination program. For a limited time, enter the code “MUDRUNMANIAC” at check out to get 15% off. Pretty sweet! 

Cheers!
-Paul 

The Hybrid Method Primer

If you’re planning to compete in an obstacle course race or mud run you will need to prepare your body for challenges known and unknown. You will be expected to climb or crawl over, under, around or through various obstacles while negotiating the rugged terrain of the course. For this reason, workout routines pulled from the hottest muscle magazine or 30-minutes on the elliptical just won’t cut it. Instead, focus your energy and attention on training sessions that include components of cardiovascular exercise, muscular strength and race-specific skills.

…cardiovascular fitness should include a combination of long-distance runs, hill sprints and speed work.

With respect to obstacle course racing, cardiovascular fitness should include a combination of long-distance runs, hill sprints and speed work. For strength workouts, focus on compound exercises with use of a barbell. Deadlift, front or back squat, power cleans, or other Olympic-based movements are most desirable. Exercises that are dynamic, explosive, and un-weighted exercises such as the kettlebell swing, box jump and burpee should also be included.

During a “hybrid” routine that combines aspects of strength and cardiovascular training into one workout, look to spend some time training race-specific skills. Pairing running intervals and kettlebell exercise with oversized tire flips or weighted sandbag carries is a solid starting point. Training in this manner will mimic the start-stop/strength-cardio nature of the race.

To get started, give this basic hybrid workout a try. Afterwards, use it as a template for combining cardio, strength and race-specific skills into one training session. Follow this method and pretty soon you’ll be dominating your next obstacle race or mud run!

The Basic Hybrid Workout

Warm-up

  • 12 Rounds
  • 12x Bodyweight Squat
  • 6x Lunge (each leg)
  • 6x Jump Lunge* (each leg)
  • 6x Jump Squat*
Rest 2-3 minutes, then:

Training:

  • Find a steep hill that takes 45-90 seconds to climb
  • Run hill @ maximum effort, walk or jog back to starting point
  • 15x Kettlebell Swing*
  • 15x Kettlebell Thruster*
  • Repeat 8-10x

Cool-down:

  • 5-10 minutes of easy jog, bodyweight exercise, and stretching as desired.

*For instructional exercise demonstrations visit: http://www.thehybridathlete.com/videos.html

Please tell us what you think of this workout in the comments below! Thanks!

About Joe:

Joe Vennare is a successful entrepreneur and accomplished fitness professional. As the co-founder of Hybrid Athlete and Race Day Domination, Joe designs innovative fitness programming for endurance, multi-sport, and obstacle course athletes. As co-creator of Kettlebell Cardio, Joe presents instructional workshops for this nationally recognized kettlebell program and instructor certification.
In addition to his professional pursuits, Joe is also a sponsored endurance athlete competing in triathlon, ultra-marathon, and adventure racing. Joe’s motivation to train and compete in endurance sports is fueled by a desire to test his physical abilities and mental toughness.

 


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