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I recently participated in the Tough Mudder run/hike that was held in Snow Valley California. The Tough Mudder is an event that was created by British Special Forces to test all around strength, stamina, and mental toughness. Prior to this event, I figured that I needed to increase my cardiovascular endurance through running. I had six weeks to train for it and during that time, I think I ran once. My training consisted of Crossfit type workouts that increased my muscular strength, muscular endurance, and work capacity. To my surprise, I finished the race in three hours. However, I believe that with the proper physical and mental training, the Tough Mudder can be a walk in the park. Here are some tips that may help you in earn your “Orange Headband”.

1. Dress accordingly: They get you wet in the beginning, so wear dry-fit type clothing or even a wet suit. Bring a camelback backpack and store small snacks, you are going to need some food during the race.

2. Hike a lot and go after the big hills.

3. Run stairs or go on a stair mill with a weight vest.

4. Learn to crawl: many people did not know how to crawl properly. They were using all arms and no legs.

5. Incorporate functional movements into your strength program. For instance, exercises such as push-ups, pull-ups, and squats will help you.

It makes you think differently about running and what shoes you buy.

Warm up:  135 lbs Barbbell complex (incorporating multiple exercises one right after the other just using the barbbell)

1. Clean -> thruster (front squat to overhead press) -> Front right lunge -> Front left lunge -> Push up (hands still on BB) 3 sets

2. Power clean -> 3 front squats -> 1 push press -> 3 back squats -> 1 push press from back squat position

The WOD:  Try to complete this workout as fast as possible (AFAP) of reps of  21 -15 – 9

21 deadlift @ 225 lbs
21 pull ups
21 plyo pushups

15 deadlift  @ 225 lbs
15 pull ups
15 plyo pushups

9 deadlifts @225 lbs
9 pull ups
9 plyo pushups

3  rounds for time…

10 power cleans @ 135 lbs
20 plyo push ups
30 wall ball
40 box jumps 24 inch
50 double unders

Stretching gets over looked a lot by many people and athletes who are trying to achieve an optimal level of fitness. The reason why flexibility training does not get much attention is because people do not fully understand the concepts of stretching. The main reason why flexibility training is so important is because it will fix muscle imbalances, decrease joint dysfunctions, and decrease overuse injuries. According to Micheal Clark (President and CEO of the National Academy of Sports Medicine) states,

Today’s society is plagued by postural imbalances, primarily owning to sedentary lifestyles caused by the advancements in technology. More people today are spending time in office-related jobs, which require individuals to sit for long hours. More than ever before, flexibility training has become a key component in developing neuromuscular efficiency and decreasing these dysfunctions. (140)

In addition, knowing what type of stretches to use before, during, and after your workout is crucial for correcting muscle imbalances and increasing neuromuscular efficiency. Here are some tips that will help you the next time you workout…

1. Ballistic Stretch: This type of stretching involves bouncing and skipping movements. This of movement is more of a general warm-up to increase the body’s temperature before you start your workout or activity. Arm circles, skips, and bouncing during your stretch are considered ballistic.

2. Static Stretch: Is the process of passively taking a muscle to a point of tension and holding the stretch for a minimum of 20 seconds (Clark, Lucett, & Corn 2008). Static stretching is the most widely used stretch that you see in fitness today. However, the best time to static stretch is after your workout or activity. The only time you should use static stretching before your workout or activity, is if you are really tight in a specific area and you want to loosen it up a bit more.

3. Dynamic/Movement Prep Warm-up: Is lengthening the muscles using force production of your own body weight. The reason that I also call it “Movement Prep” is because you are preparing the body for the movements that you will use during exercise or competition. This type of stretching should be executed right after a general warm-up (jog, jumping jacks, jump rope, etc.) and before your workout or competition. Some basic dynamic warm-ups consist of body-weighted squats, lunges, multiplanar lunges, push-ups, dips, figure skaters, etc. 1 set of 6-10 reps is enough for you to get warmed up.

4. Active Isolated Stretch (AIS): The process of using agonist (prime mover) and synergist (assist the prime mover) to move the joint into a range of motion. AIS is somewhat like static stretching but, in AIS you are stretching the muscle for 1-2 seconds and then relaxing. You would want to perform 1-2 sets of 5-10 reps of a stretch. AIS should be done before your workout or even during your workout to help clear up lactic acid.

5. Self-Myofascial Release (SMR): Also known as “Foam Rolling” this stretching technique focuses on the neural system and the fibrous tissue that surrounds and separates muscle tissue. This fibrous tissue sometimes sticks to the muscles and forms adhesions or “knots”. Using a foam roll (or softball, tennis ball, golf ball, etc) to apply gentle pressure (your bodyweight) to a muscle that might feel tight. Roll around that specific muscle and try to find knots or tender spots. Once you have located knot, apply pressure for a minimum of 30 seconds or until the pain goes away. The best time to SMR is after your workout or competition; however you can also SMR before you workout to loosen up muscles that might be extra tight.

So stretch dam it!  Correct those muscle imbalances and stay injury and pain free