October 23, 2021

Contra Mare

Slick Healthy

Push and pull in obstacle courses

In this article I am going to talk about another aspect of physical preparation, probably not as important as the previous ones, but it will have to be taken into account if you want to progress and improve.

All of these races have one thing in common: they have various strength tests or obstacles that require a great deal of upper torso effort. Therefore adding hours of training to improve strength at the top will be important to progress in these tests.

It is not really the most important aspect of the preparation but it is evident that by improving our superior strength capabilities we will be able to solve obstacles much more quickly and efficiently, that is, not only will we go faster and safer in these tests, but also not We will notice both the fatigue when we continue running after the effort.

Read this information about Building the Monolith too.

That said, it is clear that adding intense efforts to cardiovascular work will improve us specifically for those races. In any type of race, you should work on your upper body strength; It is important to improve our stability and our control, but it is logical that in obstacle tests we will have to go a little further.

It is clear that adding higher strength work will make us better in these tests. Now it’s time to analyze what types of effort they require. If we look closely at any of these tests, there are many obstacles with a similar pattern: climbing the rope, pulling a large tire, lowering the heavy pulleys, even the Monkey Bars, the dragging …

All these movements have a common pattern, the Traction. That is to say “every time we pull something towards ourselves” (because when climbing the rope, make no mistake, we don’t really want to climb what we do is pull the rope towards us, and being at a fixed point that makes us move up ). Thus, by improving our traction ability, we will become much more efficient on many obstacles.

 If we analyze the opposite movement, we speak of the Thrust. The push movement pattern is the same as pull but just the opposite. In races like this there are not so many tests that demand this movement from us, yet it will be important to work it for tests that require us to push some element forward or up, or even in the burpees themselves, since every time we want to get up we must push the strong ground and even in the barbed wire where we crawl continuously pushing the ground.

So by improving our push and pull patterns we will tackle most of the obstacles much better. If you look closely, almost all force obstacles derive from push and pull. All the other obstacles are either jumps (walls, pools …) or loads (carrying sacks, logs, wheels, drums …) that will depend more on our leg strength but will undoubtedly manipulate our upper trunk strength. better these loads.

I talk about all this because I meet many people who prepare for these races in the gym, perhaps not in the most correct and safe way. If we analyze these movements: push and pull, we will see that they practically develop all the muscles of the trunk. And if our goal is to improve in these races, the best effort is to prepare these movement patterns well. Therefore, we are going to Push and Pull well!

Now it’s time to add these movements in our training. Like everything in life, it requires planning and logic, we are not going to start the house with the roof. It is not about training by going for a run and every so often pushing (for example doing push-ups or push up – which is actually a push off the ground) or traction (like pull ups on a tree, or pulling a tire etc). That can be interesting, but when above all we are clear that our movement in traction and push is correct, balanced and efficient.

In a specific phase of competition perhaps, and only perhaps, it would be ideal, but it is likely that we will have to add many previous hours of preparation