 Thinking about joining an OCR race, but you only have two or three days a week to work out. Watch this Our next caller is Micah from Alabama. Micah, what's happening? How can we help you? It's a big thing of your podcast, and it's so looking forward to asking my question. So I'll go ahead and jump right into it. So my church is putting on a men's retreat coming up here in March which is awesome Shout out to the assistance church in Birmingham, Alabama But one of the activities that we can that we're going to be doing out there is to run a Spartan race Now this is one of the things I've been meaning to do on my bucket list for a long time now, but it also comes at a very Tough time for me as far as training goes. So to give you a little bit of background I became a dad for the first time about eight months ago Which is awesome best experience of my life Also, it is limited my training. So before I became a dad I was doing split training with a little bit of cardio sprinkled in But ever since I've become a dad I've limited my training to about two to three times a week at this point doing full-body training basically on what you guys Have told me in the podcast and I've gotten a lot of good results with that But I know in order to run the Spartan race. I'm going to need to change things up Most of the training programs that I've seen have said that you need to do training about four to five times a week Which is not realistic for me at this time But so I got it and basically keep it to two to three times a week And I'm wondering and my questions are this one. Is it realistic for me to train for this Spartan race? Only training two to three times a week and Secondly if it is how should I prioritize endurance training versus strength training? In order to prepare for this. Yeah, good question. So you're limited to two or three days a week, right? That's what we're working with and Now is it realistic? Is it realistic to train for this race? That way. Yeah, it's realistic. I don't know if it's gonna make you the best version of yourself But can you do it in three days a week? You definitely can the way that I would organize it is one day a week would be Traditional strength training with maybe some mobility the other two days a week would be very obstacle course racing specific where you're practicing the events and the runs and the You know the rings and all the all the movements and activities you'll be doing in the race I would do though that that the other two days a week And I think with the three-day kind of limitation that we have that would probably be the best way That I would organize a workout. Yeah, I actually think that um, you could totally do this So a 10k Spartan race is is a little over six miles, right? So, you know, if you if you build enough endurance to get through six miles and then Incorporate some of the things like grip strength and pull-ups and things carrying things which obstacle course racing has got in there We have a maps OCR program. So I'll have Doug send that over to you It is a little more than just two days a week So you can but what you can do is take pull for yeah pull two of those days out of there And then what I would do is every every day before I start my routine I would run one mile and then try to on the weekends or once a week go get One one of those weekends. I try and get a two mile run in which we're hopefully this doesn't take but you know 15 20 minutes of your time Another day or another day or another week I should say I would do a three mile and then at the end of the month I would try and do a six mile run and Combining that with the two days a week of like a full-body strength routine that incorporates the pull-ups and carries and things like that I think you could actually do pretty damn. Well at the Spartan race Yeah, what's nice about the OCR one that program that we came up with to it also has mobility sessions in there to kind of complement a lot of these grip intensive type of Events and obstacles that are in front of you So there's also a way to kind of scale that in terms of grip strength So you can perform well while doing these and building up your endurance. So just like they said just kind of pull and extract Some of these workouts from the program and I think you can you can strategically Get a lot out of that just with three days a week On the day that you're in endurance Do you believe that since I get off very late on some nights? Do you think it would be realistic to do it on a treadmill or an elliptical versus running outside every time? Yeah, yeah, I mean if you have to you're better You're look the closer you can get to what the race is going to be like the better But if you can't do that then you can try simulating it on a piece of equipment Treadmill will be better in elliptical in this case. It's gonna simulate running obviously better than elliptical But yeah, no, I absolutely the big thing is gonna be your gas tank. That's what you're in fact I think in maps OCR I mean we wrote that program a while ago, but I think we have treadmill specific Yeah workouts in there so in there tests in there too that you kind of work up too So I would probably you know look into that for like You know once a month that you kind of test it out and see where where you stand in terms of your time and everything So that way you have some kind of a gauge as far as how your programming is is paying off We just talked to somebody similar like you'd be amazed by how how much you can improve your cardiovascular endurance just by simply Running a mile or two every time you go to work out and that really shouldn't take up a lot of your time to do that And you know week over week you'll you'll quickly see yourself start to improve on that time And then you only need to you know once or twice a month do something That's even close to comparable as far as the distance so saying you know four to six miles once or twice a month So like one of those days you you take off for you know, 20 minutes and do a run you do that consistently Leading up to the competition. You're and then if you're also incorporating Exercises that are going to challenge grip and pull up strength and carrying which is in OCR You you're gonna do fine, man. You'll do great. Yeah, we'll send over maps OCR for you So you can you have some stuff to pull from okay, Michael? No problem congratulations on being a new dad I Thank you Mike Boy these these obstacle course course races are so popular now. That's just they're doing them everywhere. Yeah, well They're fun. I guess yeah getting outside getting dirty getting after I think it just has its own appeal in terms of like doing something Completely outside your comfort zone. Yeah, I also think yes if you're advanced You're probably gonna be training five days a week or so But most people can make tremendous progress with a few days a week like at some point You may reach the point where you need to add an extra day, but I think people they lay you know They overestimate that oh, I need to add an extra day It's like there's a lot you could do with these three days before you add more time There's this misconception of you know more means you're gonna get more results It doesn't you could you can get plenty of progress especially on top of 10k is only six miles Mm-hmm, so to get somebody good at running for six miles It doesn't take as that much time and effort towards that I mean you can you and you don't also have to do it every time You go out run six miles every day to get good at running six miles You can break it up in one mile two mile three miles of increments and improve that every week totally Hey, if you enjoyed that clip you can find the full episode here or you can find other clips over here and be sure to subscribe