Train Like a Pro: Rea Kolbl

Rea-Kolbl-Bucket-Carry-MontereyIf you haven’t heard the name Rea Kolbl before, there’s a good chance that will change soon. One of the newest members of the Spartan Pro team, Kolbl has excelled in the early stages of her career.

Because she mostly ran local Spartan races, Kolbl was a virtual unknown at last year’s Golden State Classic in Monterey, one of the five Spartan U.S. Championship races on NBC. So much so, that one of the race referees had asked her to spell her name while she was finishing burpees. Kolbl went on to finish 4th, under a minute from hitting top three in what was her first ever elite race.

Despite being caught off guard by the cold (like many were) at the 2016 Spartan World Championship in Lake Tahoe and having to complete 150 burpees, she still managed a 7th place finish at the site of the 1960 Olympic Games. That included an untimely fall on the descent, one of her typical strengths. “Usually I’m pretty fast on the downhill because trail running is what I do, but I was so cold that I was shivering and couldn’t see the ground at all,” Kolbl recalls.

Rea-Kolbl-Snowy-Mountain Climb

Originally from Slovenia, Kolbl came to the United States almost seven years ago to attend U.C. Berkeley before moving to Stanford, where she is currently a full-time grad student.

Like many other athletes on the team, she’s had to find a healthy balance of work, training and personal time: Working full-time, this means a morning run, a full day of work, then getting in a second training session with her husband, Bunsak. Kolbl attributes him for most of her ability to keep up with training. “He does all the cooking beforehand and all the cleaning and shopping,” she says. “I do dishes to do my part, but I’m definitely lucky from that perspective.”

Having a full schedule is nothing new to her, however. “Being on the gymnastics team when I was younger,” she recounts, “I had like seven hours of practice (every day)…and I still did school full time so there was always a balancing of the two.”

Rea-Kolbl-Fire-Jump-SoCal

This year, keep an eye out for this up and comer as she takes on more of the Spartan U.S. Championship Series races and looks to improve on her finish (and burpee count) at Tahoe. She’s already started 2017 with a bang, winning both the Sprint and Super races at the SoCal event in January.

Below is one of Kolbl’s favorite training sessions. She generally performs it the day after a rowing session, and follows it up with a low impact cardio day. As you’ll see below, the Stairmaster is one of Kolbl’s favorite forms of low-impact cardio. “It really pumps my heartbeat, but it doesn’t really work hard on my knees or ankles,” she explains. The rest of her week includes some training on a track, trail/mountain running and another HIIT session.

Rea-Kolbl-Spartan-SoCal-Sprint-2017

MORNING

RUN
This part should always be done in the morning. Go for a nine-mile run at an increasing pace. The second half of the run should be at maximum sustainable effort. For Kolbl, this consists of a sub-7 minute per mile average pace on a loop that has almost 800 feet of elevation gain.

Rea-Kolbl-Monterey-Sand-Bag

AFTERNOON

PART ONE
20-MINUTE STAIRMASTER CARDIO
Begin at 96 steps per minute. This is usually level eleven. Incrementally increase each level at the following times:

  • 2 Minutes – Increase to 103 steps per minute
  • 5 Minutes – Increase to 110 steps per minute
  • 8 Minutes – Increase to 117 steps per minute
  • 11 Minutes – Increase to 126 steps per minute
  • 14 Minutes – Increase to 133 steps per minute
  • 17 Minutes – Increase to 140 steps per minute

Pro Tip: If a Stairmaster is unavailable, substitute 20 minutes on a rowing machine or exercise bike. Any form of low impact cardio will work.

Rea-Kolbl-Beach-Swing

PART TWO

TABATA
Perform each set of two exercises in alternating fashion, executing 20 seconds of work with 10 seconds of rest. Complete each one four total times so that each set ends up being four minutes long. Rest 30 seconds between each set. Kolbl usually does this part with an elevation mask set at 12,000 feet.

  • Set 1
    • Burpees: If you’re an avid OCR fan, chances are you know what a burpee is. Just in case: Begin in a standing position with your feet together. Touch your hands to the floor and kick your legs back so that you are in a push-up position. Perform a push-up, then bring your feet back up in between your hands and jump straight into the air.
    • Star Jumps: Stand with your feet slightly spread apart and arms at your sides. Bend at the knees and explode up, spreading your arms and legs out. Your body will create a star shape. As you land, bring your arms and legs back in. It’s similar to a jumping jack, except you aren’t landing on the jump out.
  • Set 2 
    • Squat Jumps: Stand with feet shoulder width apart. Squat down and jump up in the air. Land softly.
    • Lunge Jumps/Split-Squat Jumps: Get into a lunge position. Jump up into the air while simultaneously switching legs. You should land so that your front leg is now your back, and back is now front.
      • Writer’s Tip: This one is not fun. If you run out of gas, rather than stopping, modify if you need to. Instead of jumping straight up in the air, bring your back foot up with your front, sending the previously front foot back almost instantly. If you can, still try to ensure each foot is off the ground at the same time (at least a little) during the switch.
  • Set 3 
    • High Knees: Run in place, but make sure you are bringing your knees to at least a 90-degree angle when it leaves the ground.
    • Mountain Climbers: Get into a push-up position. Bring one knee towards your chest and tap your toe on the ground. As that foot returns to its original position, bring the opposite foot up and tap that toe. Be sure your butt does not stick up. Your body should form a straight line from head to toe.
  • Set 4 
    • Back and Forth Frog Jumps: Squat down and bring your hands to the ground in front of you. Jump forward, briefly bringing your hands above your head. Then do the same, but backward.
    • Kettlebell Swings: With a 25-pound dumbbell or kettlebell, stand with your feet at least shoulder width apart. With a slight bend in the knees, hinge at your waist so that your back is parallel to the ground and the weight is between your legs. As you transition into the standing position, thrust your hips forward so your body forms a straight line. Simultaneously swing the weight in front of your chest, while keeping your arms straight.
  • Set 5 
    • Push-ups: Your hands should be at least a little wider than shoulder width and your back should remain straight through the each repetition.
      • Writer’s Tip: If doing a push-up normally hurts your wrists, grab a pair of dumbbells that won’t roll (hex-shaped or adjustable normally).
    • Elbow Plank with Knee to Elbow: Get in a plank position with your elbows touching the ground. Your first set, bring your left leg up to your elbow and back. Alternate to your right on the second set, so that you are doing two total sets per leg
  • Set 6 
    • Russian Twists: Sit on the floor with your knees bent and feet touching the ground in front of you. Lean your torso back, while keeping your back straight. It should be roughly 45-degrees off the ground. Straighten your arms and clasp your hands together. Rotate your arms to the right, pause, then back in front of you and to the left.
    • Sit-ups: Lay on the ground with your knees bent and feet touching the ground in front of you. With either your hands across your chest, or touching the side of your head, use your core to lift your torso up to your knees. Return to the starting position.

Rea-Kolbl-Monkey-Bars-Monterey

PART THREE

GRIP STRENGTH
Perform one minute of jump rope. Once finished, immediately dead hang from a bar for one minute. Repeat this five times with no rest, totaling ten minutes of work.

Writer’s Tip: As odd as it sounds, jumping rope may be a bit difficult if you aren’t used to it. If you can’t quite get the hang of it, just keep going. You’ll find that you’re rope jumping will improve each round!

Writer’s Note: Thank you to Rea for sharing her favorite workout. You can follow her on Instagram and catch her training at King’s Camps and Fitness.

Photo Credit: Rea Kolbl, Spartan Race

Check out past Train Like a Pro articles:

DeSena Responds To Podium Controversy

Spartan Podium

We heard from Joe DeSena late yesterday in regards to the recent Spartan Race podium rule changes. Here is what he sent us.

I’m here in Tokyo and find myself wanting to write my friends directly. I haven’t read anything online, but a few people in our organization have said, “Wow, I can’t believe what some people are writing about the new Spartan podium rules.” Even though I never read these ridiculous things, I believe all press is good. 

I realize that I need to offer clarity to everyone who’s confused, frustrated, or simply impacted. I apologize for not contacting each of you directly, but in the interest of time—and because I want to be completely open about this—I thought this email was a better choice of communication. 

So, feel free to share this message. Or not. And also always know that the world has my email address should they want to talk to me.

There’s an old adage: “Before you criticize a person, walk a mile in his or her shoes.” This saying was first coined by the Cherokee tribe of Native Americans as “Don’t judge a man until you have walked a mile in his shoes.”

Henry Ford also said, “If there is any one secret of success, it lies in the ability to get the other person’s point of view and see things from that person’s angle as well as from your own.”

In other words, when you understand what drives another person’s perspective, you’re not only likely to have a complete view of the subject but are likely to regard the other person’s viewpoint with greater empathy. 

That’s what I’m doing now. I’m walking in the shoes of the elites: What’s the issue with the rule Spartan has put forth and how does it negatively impact the elite athletes we’ve helped develop over the past 7 years? I suspect they’re concerned that if they have to take a photo on our podium in standard Spartan gear, it will hurt their chances of earning sponsorship dollars. I suspect they also believe that being told what to wear is not American. 

These are valid concerns. I realize now that I should have fully explained this rule, along with the reasons for it, before we released it. I take complete responsibility and hope this message helps create clarity around these changes.

Here’s why we are putting this rule in effect: We believe obstacle racing is a sport. We also believe that for it to be recognized globally as a sport—not only by the elites, but by civilians, military, and the Olympic Committee itself—we need to start acting like a sport. 

This is not just an opinion. I have been working for 6-plus years trying to get us recognized by the Olympics, so that we can be included in the Games. I have had countless meetings with individuals who know what it requires, and several who are involved in decisions like this.  

The common themes in all these conversations: professionalism and consistency—in everything from how our elites dress to the branding of our events. To that end, it’s vital to the brand and our sponsors that we not allow our podium to be hijacked.

Your turn: Walk in Spartan management’s shoes for a minute. Imagine how taken aback we are when an elite quickly rips off his shirt to slip into one from another brand in front of our NBC cameras? Or how we feel when we get a call from one of our sponsors, which help finance 200 races in 30 countries annually, berating us. Lets be clear- there is NO Spartan Race without these sponsors. Luckily, we are Spartans. We move past it and don’t get upset. You can forgive in one minute or carry anger for a lifetime, that said- not everyone is like us.

The bottom line is this: We all want this to become a legitimately recognized sport, with participation and spectator rates as high as the other major sports. Together, we can continue to grow Spartan and make the world a healthier place along the way. We are well positioned to take that next step. Professionalism and consistency is a small price to pay. 

In fact, from my perspective, it is logical, and helps us all win. I hope this email will help you begin to see it in much the same way. Stay tuned for more updates. 

Joe- your friend in good times and bad.

Joe@spartan.com

We’d love to know your thoughts on Joe’s statements. Please comment below and let us know.

*Photo credit: Trek and Run

Spartan Race SoCal Super 2017 – New Venue, New Obstacles, New Medals!

The first Spartan Race of the year is in the book, in a “SUPER” big way.

The race was held at Lake Elsinore, about 20 miles north of last year’s venue in Temecula.  It rained extensively the week before and everything was green and fresh. The rain also made for some wet, muddy conditions, which is the way I like it, but the weather on race day was perfect, bringing sun and comfortable temperatures.

The festival area was electric. It was the first race of the year and you could feel the energy and excitement in the air. For many, it was the first race after the off season. It had been three months since my last race, and I know I had been waiting for this day like it was Christmas, and it was finally here!

I watched the Elites line up and take off. They are so fast and it just amazes me every time I see them.

Spartan Race - SoCal Women's Start

As 8:15 approached, I knew it was time to head to the starting corral. This was my first race running in the competitive heat. I was nervous, excited, and ready to take it on. Aroo, Aroo, Aroo…and we were off!

The course was flat and fast! We got the walls out of the way right off the start.

Spartan SoCal - Walls

We ran through the trails and dry shrubs. I did a terrific superman impression when my foot caught a root and propelled me into a flying crash. I’m sure there should have been points for style! All was good. I dusted myself off and rounded the corner and came to the first of many water crossings.

Spartan SoCal - Mud

The water was so cold! My feet would become numb during each crossing. There was usually a break between waterways with an obstacle or two. It was just long enough for my feet to thaw out and feel the dirt and rocks in my shoes. Then, back in the water and numb feet again.

Spartan SoCal - Water Crossing

We came up to the Z-Wall. One of my favorites. My buddy did great and I was able to get across too.

Spartan SoCal - Z Wall

Next, came one of the new obstacles. TWISTER!!! The bars have rungs that are offset. As you grab one, the entire bar twists, and so it goes, all the way to the end, until you hit the bell. I watched a couple of people to study their technique. Some went across sideways, but the ones who went hand over hand seemed to have the most success. I made it five or six rungs before falling. I can’t wait to try this again.

Spartan SoCal - NEW OBSTACLE - Twister

Apparently, I wasn’t the only one trying to get the hang of it. There were a lot of burpees going on! 30 burpees complete and I was off to the next obstacle. Oh yes….more water along the way.

Tyrolean Traverse is one of my other favorites. I’m glad they kept this one. I keep trying different ways of traversing but still find that the hand over hand and leg over leg works best for me.

Another new obstacle came along called Bender. It’s arched back, a little like an inverted wall, and the first bar is maybe 6 feet from the ground. This one looked so intimidating when I was standing under it, but once I got going it wasn’t bad at all. It was a little awkward on the transition at the top, but it was a fun new challenge and one I’m looking forward to again.

Spartan SoCal - NEW OBSTACLE - BenderThe gal on the right cruised right up and over. She rocked this obstacle!!

Spartan SoCal - Breezing over Bender

The standard Multi-Rig didn’t make an appearance, but this one did. Rings, rings, rings!! I really liked it. They are grippier than the standard metal rings. It definitely tested your grip strength, but I liked having a more secure hold while going across.

Spartan SoCal - Rig of Rings

The bucket brigade made a very flat loop, which is unusual for this obstacle. I made it around the loop without stopping and moved on to the monkey bars. Next was the spear throw. I’ve only made it one other time in a race. I threw it and was so happy that it stuck! No burpees! Then, came the rope climb. That’s usually one of my best obstacles, but the rope was very different. Instead of feeling fibrous, it was slick like blond hair and much thinner. I got half ways up and wasn’t confident about my grip. I didn’t want wounded palms, so I jumped down. Time for my second set of burpees.

One more semi-new obstacle was the tire flip. Spartan has had several races with tire flips, but these were special. The women’s tires weighed 200 lbs. and the men’s were 400 lbs. Much heavier and flat on the bottom so very hard to get a hold of. You flipped it one way and then back a second time.

Spartan SoCal - Tire Flip

We wound our way around the course and came to the Herc Hoist. I like this obstacle. The bags felt good and went up fairly easy. Next were the rolling mud hills and the dunk wall. I’m a cold wimp and must have had a certain look on my face. One fella came over and said he was going to go under with me at the same time. He counted to three and we submerged. The water wasn’t actually as cold as the earlier water crossings, which I was very grateful for.

Spartan SoCal - Dunkwall

The slip wall and fire jump were next! My buddy and I stopped and high-fived and then remembered we still needed to cross the finish line. We high tailed it the last few feet and completed our first race of the year, the SoCal Spartan Super!

I had to go to the chalk wall and scribble my name and that was it. First race of the year in the books!

I like the new shirts. The neck seemed a little tight last year but this one is comfortable and fits true to size. I thought I had it on backwards at first as the circle is in the back instead of the front. Once I saw others with it the same way I was reassured.

Spartan Race - 2017 Super Finisher T Front

Spartan Race - 2017 Super Finisher T Back
The medals are great. They remind me of an old Incan coin. They are heavy and rugged. Definitely a winner in my opinion.

Spartan Race - 2017 Super Medal FrontSpartan Race - 2017 Super Medal Back

Photo credit: Kim Collings

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New Spartan Rules : Yancy Culp Speaks Out

Editor’s note : Yancy Culp is arguably the most prolific trainer in OCR these days. Through Yancy Camp, his training programs and stable of trainers (which includes Matt Novakovich, Ryan Kent, Rose Wetzel, and April Dee), have become one the leading resources for hundreds of athletes in our sport. The following are his views regarding the recent Spartan Rule announcement. This announcement includes changes which state Spartan Gear must be worn on the podium at all Spartan Races. We’ll include a link to his website at the bottom of his article.

Since the rules changes were shared around on Facebook I’ve been able to talk to a lot of people through phone calls, text messages, social messaging, and email. I have great appreciation for both sides of this discussion. I fully support a company’s right to outline rules and conduct as they see fit. I also understand the top level athletes showing concern when levels of control are put in place. It’s a great discussion to have early on in a sports infancy. Spartan has performed far beyond and accomplished more than most of us could have ever thought possible for our sport of OCR in a short period of time. I’m one of the biggest supporters of Spartan and the entire OCR racing community. The racing experiences they have provided for us over the past 5+ years has been nothing short of amazing. Many like to say, “the sport is so young”, “we’re not there yet”, “we’ll never be big like other sports”, etc. Try and find another sport that had as much success as OCR during the first few years of existence. I’m willing to bet you can’t find one. Basketball started out with a group shooting homemade balls in to a bushel basket. They weren’t as far along as OCR was five years in. I think it’s safe to say Basketball has made it to the big time. I could go on for days providing other examples.

We’ve moved very fast and Spartan has done an exceptional job keeping their foot on the gas. Because of great organizations/leagues, employees, sponsors, television networks, fans, and high performance athletes, there are sports that aren’t on the excitement scale of OCR who have had a crazy level of success while generating billions of dollars.

One problem that comes up when topics like this surface is the fact that some get extreme with their rhetoric vs trying to understand the topic from both sides. People will lash out with rhetoric that serves little to no purpose while a graciously direct conversation can go on in the middle and things can get accomplished.

Spartan has to operate under a budget watching P&L’s, EBITDA numbers, etc. and at the end of quarters and annually, they have to show success and profit. The television networks have to do the same thing. The high level athletes who have brought a lot to the sport and have been a big part of the success also have to operate under a budget. Most organizations in the sport of OCR have aligned their races in a way to create high level competition and OCR is a sport. Without the top level athletes you have a televised event. With the top level athletes you have an edge of your seat viewing experience that’s a full blown race! If you watched the NBC and CBS televised races on Christmas Day 2016 you saw how the networks spent a lot of time showing the audience top level athletes going toe to toe out on course. The viewers start following the top level athletes and all successful sports have top level athletes creating edge of your seat excitement. We love it and we always will!

The sport has top level athletes grooming their work schedules and teaming with sponsors in a way that allows them as much time at possible to train and race. There are also athletes who are earning enough money with the sport to train and race full time. Some of the athletes in both categories are accomplishing this because of support from the race organizations they align with and they receive additional sources of revenue from other sponsors. Because of the high level athletes who dedicate a huge amount of time annually training, the sport has worked its way in to a situation where the athletes are arguably being considered some of it not the best athletes on the planet. We are also a sport now where top level athletes from other sports can’t waltz in and knock off our top level athletes.

Podium Shot

Up to this point, Spartan and other OCR organizations have allowed athletes to use their bodies and garments to market their sponsors, which as Spartan recently said, has played a key role in the development of the sport. In my opinion, this has been a very smart move on their part and I hope rules and conduct continue to allow this to take place in a way where the athletes can continue using their body and garments to support their sponsors. A very large majority of the top level athletes are in agreement. There are great examples where this has been very successful and there are examples where athletes have been overly controlled. Golf is an example many don’t think about. When you watch golf on television you’ll see almost every golfer wearing different hats, visors, shirts, using different clubs, balls, golf bags, etc. There is definitely a level of control in place with golf but the athletes have the freedom to promote their sponsors. Golf is performance based. Prize winnings can be very high if you perform well and sponsorships can be huge. Like most other sports, when you watch golf on television, the top golfers get the majority of the air time. They get to show off their sponsors and a healthy amount of money is earned. There are other sports models that have had similar success where the athletes make a very nice living. In other successful sports there are strong league minimums where the lowest paid athletes are paid very well and the highest performing athletes earn huge annual salaries. In most if not all the cases listed above, all the people involved in making the sport great are making a good living off the sport. Both models can work very well. The Track and Field/Athletics comparison is brought up a lot in the world of OCR conversations. This is in large part because the majority of top level athletes in the sport make very little money and the athletes consider the model unfair. Their bodies and garments they wear are also heavily controlled which doesn’t create a situation where outside sponsors want to give them any attention and create partnerships. I personally know that a vast majority of top level athletes in the sport of OCR do not want a model that would ever look like track and field.

My next point may ruffle some feathers but I think it’s important to bring up. Imagine if you were a top level athlete in your sport and the organization/league/federation was involved in very large sponsorship deals and you were paid very little to no income. Imagine being controlled to the point to where outside sponsors weren’t interested in teaming with you because you had very little ability to market their brand during competitions, on podiums, etc. Imagine being that high level athlete and being the lowest paid individual in the ranks of all involved in making the sport what it is. In the world of Track & Field, this is the case.

We are knee deep in an awesome time in our sports history where Spartan Race along with NBC and a lot of top level athletes are creating amazing viewing experiences. We’re moving in to the 5th year of NBC televised Spartan events. It has been successful! Without a level of success, there’s no way NBC could continue putting together a budget to come back each year. Private business just doesn’t work that way. Now we have Tough Mudder partnering with CBS and they will have seven televised races in 2017 which follow up the successful World’s Toughest Mudder race that aired on Christmas Day. The top level athletes have been a huge part of the success. Many top level athletes rely on outside sponsors to help supplement their ability to train and race full time or as much as possible. When Spartan launched the latest rule changes, it was presented in a way that the majority of top level athletes didn’t know about the changes until after they were already posted. Most can probably understand why the top level athletes would be alarmed when they saw the new rules being posted around social media by individuals who found them on the website. The rules stated you are required to wear the Spartan issued headband for the entire race and purposely discarding headband during the course of the event will be subject to DQ & In order to be eligible for awards racers agree to wear a Spartan branded finisher shirt or other shirt of Spartan’s choosing for any award ceremony and promotional photos. It also discussed consent to WADA drug testing which is a rule I’m confident the majority of the top level athletes are excited about.

I think most, including myself, understand why Spartan and other organizations need to have some level of control in place to ensure corporate sponsors are happy and for other reasons. I also think it’s important for people to understand why most top level athletes don’t want their bodies and garments controlled at a level that would inhibit their ability to promote their sponsors. There is common ground here for sure.

Yancy and Morgan

I’ll close with something that I feel can be a game changer in a world where there seems to be a lack of civility often times when processes, issues, challenges, and decisions are being made. No matter if you’re knee deep in the middle of what’s happening, or on the outside looking in, avoiding snap extreme decisions with your actions and words can go a long way in helping promote graciously direct dialogue and actions which is where great things get accomplished. Avoiding the extremes on both side will almost always put you and everyone involved in a better situation.

Much love to everyone involved in making the past 5-6 years an amazing experience for us all. From Austin Texas, here’s to an awesome year of training and racing.

2.3.17 Update to this article – A conversation with Joe Di from Spartan Race.

 

Learn more about Yancy Camp here:

Yancy Camp

OCR Transformations- Azhar Razak

ORM presents the series of stories on OCR Transformations. Runners and athletes whose mind body, and spirit have been altered through obstacle racing.

Being overweight, suffering from asthma and then surgery on a herniated disk is a lot for your body to handle. But then being told you may have a problem walking and lose feeling in one of your legs, was the breaking point to make Azhar Razak finally take serious action about his health and fitness and lose 57kg.

azhar-3

Seeing the first ever Singapore Spartan Race advertised (Sprint distance) Azhar decided maybe this would be the thing to get him moving.  He started training by simply running, but due to his weight, he could only run 400m around a track in his first session.  Not one to give up, he perserved and managed to finish the course, and his first race, in 1hour 15mins, making the fire jump one of many to come.

Finding like-minded people was key to helping him achieve his goals, which wasn’t easy given the infancy of OCR in Asia.  Luckily for him, Azhar met the “Lion City Spartans” group founder, Shrek, and joined what is now Singapore’s, if not Asia’s largest OCR community group with over 1,900 members.  The group meets weekly for outdoor training sessions where people of all abilities are welcomed.

azhar-4

Soon realising that he may have found his niche’ in life, Azhar pushed himself even further by registering for overseas races.  This dedication and passion got the attention of Spartan Race Asia organisers and Reebok, who decided his story was one that many people could relate to, and they decided to support him with his goals.  Having now raced across Asia, Australia, the Emirates and the USA, his most memorable event is the 2016 Spartan 12 hour Hurricaine Heat in Chicago, at the Richmond Hunt Club.  Interestingly it was one he didn’t finish but it has had the most impact from a mental point of view and has changed the way he perceives things in life, as well as people. It made him stronger and more motivated.

azhar-5

Azhar’s current training schedule consists of:

  • A morning session which is a 5km run followed by some statics exercises – burpees/pushups/leg raises/squats/lunges or a 10km run every day
  • And then evening are dedicated to weight training 8pm

At 175cm dropping from 135kg to 78kg is not an easy task, and he still admits that he is constantly working on improving his nutrition.  With the aim of encouraging anyone on the couch to get moving and try obstacle racing, Azhar hopes to inspire people via his instagram account @ Azhar.snippets.

 

 

Train Like A Pro: Ryan Atkins

Podium-At-Palmerton-2016

Few athletes dominate their sports the way Ryan Atkins has dominated OCR in recent years. He has emerged victorious at World’s Toughest Mudder four years running, most recently completing 105 miles with partner Jon Albon, and Atkins also finished on top in the first ever Spartan U.S. Championship Series.

At the Spartan World Championships, he has finished in second place three years in a row, missing first place by just 00:27 in 2016. The fourth main event in the sport, OCR World Championships, hasn’t slowed him down either. He won the 3k short course this year and finished second in the 15k Classic.

Ryan-Atkins-and-Suunto-in-the-snow

If you follow him on social media, you may not be surprised at all of the accolades. Atkins is an avid climber, runner, mountain biker and skier, not to mention proud Alaskan Malamute owner. A typical winter day for him includes a morning ski, fatbike ride and even a snowshoe hike or run for up to three hours. That’s usually followed by an afternoon climb or workout.

Below is one of those afternoon workouts, with climbing included. Atkins will generally warm up with four or five easy bouldering routes. 

Ryan-Atkins-in-Yosemite

Do part one followed by part two and repeat four times.

PART ONE

BOULDERING 

Boulder near your limit for approximately 20 minutes. If you are unable to find a place to climb, perform the following six exercises as a circuit, doing 30 seconds of work followed by 30 seconds of rest. Repeat four times:

Dead hang – Plank – Pinch-plate carries – Kettlebell swings – Pull-ups – Wall sit

Pro Tip: Try to avoid using chalk to make previously easy routes seem harder, or to simulate wet hands in a race. After you have warmed up, go hard for the bouldering session. You’ll want to rest about one minute between difficult routes.

Writer’s Note: I don’t normally have easy access to a rock wall or mountain, so I opted to do the 30/30 circuit. I also used my homemade hang board, at times, to feel a little more like I was actually climbing. To mimic bouldering, I placed a chair a bit behind the board so that my toes were the only part of my feet touching. I then worked back and forth on the board, sometimes moving my feet from the left side to right side of the chair. Because I added this in, I did the circuit three times as not to over-exhaust my muscles and increase injury risk. 

Ryan-Atkins-Palmerton-Crawl

PART TWO

WEIGHT ROOM CIRCUIT

  • Wall Balls (20 reps): Stand in front of a wall and assume a squat position. When you come up, throw a medicine ball up in the air towards a target above you on the wall. As you catch the ball, return to the squat position. Atkins uses a 35-lb medicine ball.
  • Mountain Climbers (40 reps): Get into a pushup position. Bring one knee towards your chest and tap your toe on the ground. As that foot returns to its original position, bring the opposite foot up and tap that toe. That is one rep. Be sure your butt does not stick up. Your body should form a straight line from head to toe.
  • Side Planks (2 minutes per side): Lay on the ground facing sideways, with your hand, forearm and elbow on the ground. Your elbow should be under your shoulder. The only other part of your body touching the ground will be your bottom foot. Raise your body up so that you form a straight line and hold that position. Your free hand can either be on your hip or in the air. Focus on not allowing your hip to dip down toward the ground. 
    • Writer’s Tip: Use a yoga mat to make it more comfortable for your supporting arm.
  • Toes To Bar (8 reps): Grab a bar with an overhand grip, your hands shoulder-width apart. Engage your core and bring your toes to the bar. Be sure to perform each rep slow and controlled. Your body shouldn’t swing at all when you come into the lower position.
  • Weighted BOSU Ball Lunge Squat (20 reps per leg): With a BOSU ball under each leg, stand in a lunge position. Hold weights at each side or at your shoulders. Lower until your back knee almost touches the ground, making sure your front knee doesn’t pass over the toes. Return to the starting position. Atkins uses 20 lbs. 
    • Writer’s Tip: If you struggle too much to have a BOSU under each foot, start off with one and work your way up. 
  • Weighted Goblet Squat (20 reps): Hold a kettlebell or one end of a dumbbell at your chest, with your palms facing in. Stand with your feet about shoulder width apart. Squat down, retaining a straight back, and return up to the start position. Atkins uses 30 lbs.
  • Calf Raises (30 reps per leg): Stand on one leg, either flat on the ground or on a step with only the toes and ball of the foot touching. Raise your heel up, then lower it back into the starting position. 

Pro Purpose: Part two is a great way to allow your arms to recover from climbing. It also gives you some good leg and core strength training.

Pro Tip: Pace yourself during the strength section. The main purpose is to rest your arms and build functional, injury-free fitness.

Ryan-Atkins-Log-Hop

Writer’s Note: Thank you to Ryan for sharing this workout. You can follow him on Facebook and Instagram. For more workouts from Ryan, check out his Obstacle Course Training (a joint venture with Jon Albon and Matt Murphy): they are offering 20% off for the holidays.

Photo Credit: Ryan Atkins, Spartan Race, the author

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