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Get Ready for Obstacle Course Racing During the Off-Season!

Are you looking to get into obstacle course racing (OCR) but don’t know where to start? Don’t worry, we’ve got you covered. Obstacle course racing is a unique sport that requires strength, agility and endurance. But with the right training plan, anyone can prepare themselves for success in OCR. Here's how to train for OCR during the off-season!

Strength Training & Conditioning

It is important to focus on building strength and conditioning your body for obstacle course racing. This means focusing on exercises that will help build muscle mass and improve cardiovascular endurance. Some key exercises include burpees, squats, pull-ups, planks, push-ups, sprints and plyometrics. These exercises will help build strength and give you the endurance needed to tackle those obstacles during the race.

Flexibility & Mobility

While building strength is important, it is just as important to focus on flexibility and mobility training during the off-season. Working on your range of motion can help prevent injuries during training and racing as well as improve performance by allowing more fluid movements across different terrains and over obstacles. To work on your flexibility and mobility, focus on stretches such as lunges, twists, side bends and hamstring stretches which target multiple muscle groups.

Nutrition & Hydration

Proper nutrition is essential for any athlete preparing for an obstacle course race. Eating a balanced diet with enough protein to fuel your muscles before a race is key in order to have enough energy for the duration of the event. It is also important to stay hydrated throughout training and leading up to race day by drinking plenty of water and adding electrolyte tablets ( This will ensure that you are properly fueled up before taking on any challenges ahead of you!

Conclusion: With the right training plan in place and dedication from yourself, you can be ready for any obstacle course race that comes your way! Make sure to mix up your routine with strength training, flexibility/mobility exercises along with proper nutrition/hydration practices in preparation for any upcoming races during this off-season! Good luck out there!

Want free OCR Training resources to help you get started? Check out our free resource guides here:

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