LeaderBoard Training – Coached by the Pros (Part 2)

LeaderBoard-Athletes-at-Chicago-Super

A plateau isn’t just a really tall, flat piece of land. It’s also where you, as an athlete, can find yourself if you get too comfortable in your training. Without the proper guidance, your body can become accustomed to the pace, distance, workouts, weight, and so on. Luckily, as I’ve found, LeaderBoard excels at preventing plateaus so that its athletes can continue their climb to the top.

If you’re unsure what LeaderBoard is, there’s an entire first article to explain just that!

ONE OF THE FAMILY

A common theme among LeaderBoard athletes is a sense of family. It may be a little cliche, but it’s true. Ean Caskey, a member of LB since the beginning, was surprised of the familial vibe. “Once you suffer alongside someone for months on end and share your highs and lows, you feel a certain connection and pride to be part of the team,” he said. The programming, along with Slack messaging, really keeps communication open. Not only can you see how fellow athletes are doing by checking out the WOD (Workout of the Day), but there’s always discussion on the workout itself. Everyone is there to support each other, which isn’t a common theme among training programs. Got a PR? Post it in Slack and just watch as everyone gives you a congratulations and various emojis.

Naturally, the LeaderBoard family has members all over the country. So, although you may have had communication with several members, maybe you never met them. But when several members are going to be at the same race, usually dinner plans are made. Everyone gets together to hang out and share their race day stories, or whatever else may come to the table.

LeaderBoard-athletes-meet-for-dinner

 PUSH IT TO THE LIMIT

Remember that whole plateauing thing? Well, that can happen without you even realizing it. Sometimes, you just don’t think to add that one part to your workout that keeps your body guessing. Sure they can be tough. But, LeaderBoard athletes like Eric Aanerud, find that the parts he hates are actually his favorite. He explained that they are “the parts I would skip if they weren’t in there. It makes me feel like I have to do it. So I do. You get to the point where you stop asking questions and just do the work.”

I remember quite a few times thinking about how difficult a workout was, but realizing I wouldn’t have wanted it any other way. Not only is there a sense of accomplishment with the physical training, but it hones your mental strength as well. Jeff Shoaf, who has completed 27 races since 2014, appreciates this part of the training. “They help train your brain to keep going and not quit just because it gets hard or mentally boring,” Shoaf said.

Forrest-Bouge-Hangarang-Savage-Ohio

Forrest Bouge on his way to first place at Savage, Ohio

THE LATEST BENCHMARK RESULTS

Outside of running a race (which I’ll get to), the Benchmarks are a great way to measure progress. Since article number one, I was able to retest all five Benchmarks: the mile, carry, rig, 5k and personal trail BM. Though I expected to beat a few of my previous numbers, I hadn’t expected to PR all five. But that’s exactly what happened.

I didn’t destroy the old numbers, per se, but any improvement in 4-8 weeks is positive. First, let’s start with the rig benchmark, since I had been on the rig specialization leading up to the test. The first part of the test is a grip-alternating chin up, with the second part being a straight dead hang (without dismounting from the first part). Before, I had done eight reps of part one and 40 seconds of dead hang, which counted as two reps. That totaled 10 reps. This time around, I hammered out 10 reps of part one, but only 20 seconds of dead hang, or one rep. Overall, an improvement of one total rep.

On the bucket carry, the test consists of timed carries for the bucket, double sandbag and dumbbell, or farmer’s carry. I was fairly concerned that my total carry distance would go down, since I hadn’t been specializing in it. I was able to squeeze out an extra 15 meters combined. Again, not a large increase. But, considering it was not my specialization and definitely my weakest obstacle category, it was great to see that number go up.

Eric-Aanerud-Boise-SandbagEric Aanerud at the Boise Sprint

We all know in the sport of OCR, running is pretty much the most important part. So, I was really curious to see how those tests turned out. My previous 5k time, done on 4/22, was 23:50. Just about 2 months later, on 6/21, I ran 23:37. That’s only 22 seconds from my lifetime PR, and certainly a non-race PR. As for the mile, on 5/23 I ran a 6:26. Five weeks later, on 6/27, got that down to a 6:19, a lifetime PR.

The trail loop time trial that I discussed in the first article would be another test. The other Benchmarks I had only done one time previously. This was my third out on the trail loop. As of the last article, my time was 59:09, an improvement of 3:43 (previous 1:02:52). This time around, another time reduction, totalling 57:36. My GPS lost signal briefly, so the splits are inaccurate, but the overall time is correct. That means in just under 3 months (March 25 vs June 24), I’ve dropped over 5 minutes off my time!

EVERYBODY GETS A PR

Right, I get it. You’re thinking, “Well, Adam, anytime someone starts a new program, they see the greatest results early on.” And you’re right. Or are you? I looked at some of LeaderBoard’s longest trained athletes, those that have been there since early on. They surely must have leveled out their Benchmark numbers.

Caskey, who is in his fourth year of OCR, hit a PR in the rig during the most recent test, and both the carry and mile this past May. Shoaf also had bests in his mile and carry at the most recent testing. Aanerud almost had a clean sweep recently, PR-ing in all but his rig (due to an injured hand).

Kirk-DeWindt-wins-Chicago-SuperKirk DeWindt fire-jumping to victory in Chicago

Kirk DeWindt, who joined LeaderBoard July 2016, shortly after his first OCR, has also found recent success. He hit a PR in both the 5k and carry during the last round of testing. It’s worth noting that DeWindt was a collegiate All-American in the mile during his college years, so it may be a bit harder to get a personal best there. Forrest Bouge ran his first OCR two years ago and was in the first group of LeaderBoard athletes. He’s hit a PR in all his Benchmark in the past 6 weeks.

OFF TO THE RACES

Now, that part that really matters to some people. How does training with LeaderBoard improve your racing? Shoaf, who had mentioned the benefit of mental toughness, has seen an increase in his ability to race through fatigue. It’s paid off in races as recently as the AT&T Stadium Sprint. Last year, he finished a respectable top 38% in his age group, top 32% of men and top 29% overall. This year, however, he rocketed up to the top 21% in both his age group and gender, plus top 18% overall.

Bouge has improved from a top 15 finisher to a top 10 finisher, with two podium finishes so far in 2017. Caskey was a top 10 finisher prior to starting LeaderBoard. So, with LB training, he’s now consistently challenging the podium spots. “The last three races I’ve been in 2nd for a large portion of the race,” he said. “ Last year that would have made me nervous and think to myself that I was going too hard. Now I feel like I belong there, and confident that my training will keep me moving forward.”

In 2016, Aanerud ran his first season as an Elite Spartan. His placement ranged anywhere from 15th to the mid-60s, and a 77th place finish at Spartan World’s. This year, his worst finish is 25th, with the majority being between 6th and 15th. Most recently, he finished 8th in Boise. DeWindt has also found success since joining LeaderBoard. He won back to back races, his first wins, at Spartan Race Chicago in June, and finishes top ten in most races he competes in.

 

Ean-Caskey-Chicago-RigEan Caskey making quick work of the rig in Chicago

I don’t get the opportunity to run a lot of races, so my main comparison is between Savage Maryland in the fall of 2016 and Savage Pennsylvania a few weeks ago. Though my overall placement wasn’t quite as good, I put that blame on my own inexperience and not my training. At the 2016 MD race, there were a total of 188 racers in the competitive heat. In 2017, the PA race had 256 racers. Unfortunately, in PA, I waited too long to get in the starting corral, and started the race towards the back. This resulted in more cattle jams and even a five-minute wait in line before a first attempt at an obstacle. That obstacle, however, was Kiss My Walls, which took three attempts in Maryland, but only two in PA.

At both races, I was able to finish the SavagePro wave completing all obstacles. To me, the difference was the new obstacles for 2017. The 2016 race had one rig. Savage PA had two rigs, plus an obstacle called Twirly Bird, which is essentially another, more difficult rig. The upper body demand was much higher at the PA race. Though I obviously can’t say for sure, it would’ve been very difficult for me to finish 100% obstacle completion had the Maryland race been as tough. This year, I even had enough energy to run the course again, in an open heat, a few hours later with some friends. Something I know I wouldn’t have been up for last fall.

BLUE MOUNTAIN CHALLENGE

Palmerton gets its own category for a couple of reasons. First off, it fully reinforced the family aspect of LeaderBoard. A group of members got together Friday night, before the Super. Unfortunately, I was unable to make it. At the Super, I had the chance to meet almost all of the LB athletes that came out to compete, which was around 15. Saturday night, the group got together again and this time I knew I couldn’t miss out. After hanging out for a couple hours to chat about races, honeymoons, training and much more, it felt like Thanksgiving dinner with the family (minus the OCR talk). We all even had a chance to catch up with our fearless leader, Brakken.

Sunday I was running the Sprint and ran into several LB members after my race, including Brakken. Everyone asked how I did, talked about the course, and congratulated me on my result. Speaking of, I went into the race hoping to qualify for the age group bracket of OCR World Championships. Even though I know I most likely won’t make it to the race, to say I qualified would be an accomplishment. To do this, I needed to finish top 20 in my age group in the Competitive heat(s). I researched last year’s top 20 times and set the goal of 2 hours. Well, I blew that out of the water. My final time was just under 1:37, good enough for 28th overall and 3rd in my age group. The 1st and 2nd in my age group were 1st and 3rd overall, so any better than 3rd would’ve been tough.

Tiffany-Palmer-and-Brakken-Kraker-at-Palmerton

Tiffany Palmer and Brakken Kraker at Palmerton

The rest of the LeaderBoard crew had equally impressive performances. Several Saturday racers finished in the top 35, which is especially difficult at a US Championship Series race. Two of LB’s female athletes finished top 25 (Tiffany Palmer 15th, Katie Huber 23rd). Many of those who didn’t run the Elite wave finished as some of the top racers in their age group for the Competitive wave. This was also impressive as the athletes registered for Competitive was larger than usual for Saturday’s race. On Sunday, Palmer and Huber returned for the Sprint, finishing 4th and 7th, respectively. Had Lindsay Webster, Rea Kolbl and Faye Stenning not stuck around from Saturday, LB may have had themselves a 1st and 4th podium showing.

BUT WAIT, THERE’S MORE!

Since the first article, a few things have changed at LeaderBoard. There is now a Standard and Pro program. The Standard is essentially everything I’ve experienced at half the cost of what it was. The normal cost now provides Pro, which includes a higher level of personalization. What does that mean? Closer contact with your LeaderBoard coaches, including 6 “Pro Chats” per year plus all the communication that comes with Slack. This personalization will help with individual athlete’s goals, such as a faster 5k time or getting better at hill running.

With this, however, Robert Killian is no longer one of the two Pro coaches at LeaderBoard. But, as unfortunate as it is to lose a great athlete like Killian, current coaches Brakken Kraker and Zac Allen have proven that they are more than capable of getting the best out of their athletes.

Does LeaderBoard require a certain level of commitment? Of course. Any training program does. Some days I had to do part of the workout during my lunch break and finish the rest later at home. But, tailor it to your schedule. If you can only fit in a certain amount of time, fit it. The more you can follow the program, however, the better your results will be.

Remember, everyone can start out with a seven-day free trial. LeaderBoard also added a pretty sweet referral system. If you are referred to the program, you receive $30 off your first month. Once on the program, if you refer someone, you receive $15 off your next month. Head to www.leaderboardfit.com to sign up!

Brakken-Kraker-at-Lambeau-Stadium-Sprint
Photo Credit: Spartan Race, Savage Race, LeaderBoard, David Martineau, Tiffany Palmer

Train Like a Pro: Robert Killian

Robert-Killian-2017-Spartan-Pro-Card

Success came early in Robert Killian’s Spartan career. In his fourth Spartan event, he won the 2015 Spartan World Championship. Most of his success from that race can be traced back to his first event, a Spartan Beast he ran four months earlier in Breckenridge, Colorado, where he placed 3rd overall. Breckenridge is known for having a high elevation gain and being one of Spartan’s toughest races.  “When I did that race, I kind of was like, ‘Okay, this must be what all the races are like. This is how I have to prepare,’” he recalls.  Because of Breckenridge, Killian immediately began running more mountains, carrying everything from sandbags to logs, and increasing his grip strength.

Although, at the time, he’d only run in four Spartan races, that doesn’t mean he was inexperienced. Before ever attempting a Spartan race, Killian had already won numerous triathlons, competed internationally on the Army Biathlon team, and won both the individual and team categories of the military division at the Ironman World Championships in Kona. He was also named 2010 Army Athlete of the Year. 

Robert-Killian-Obstacle-In-Fatigues

Killian has served in the United States military for about fifteen years. During that time, he was able to participate in numerous competitions, gaining experience moving through obstacles. Though they were urban obstacles, Killian had to learn how to properly navigate terrain, move through windows and tunnels, repel, and even climb chain ladders. “It just kind of became second nature,” he explains. “We’d do it so much that once I was introduced to OCR on a normal course, it was just a combination of all the running and orienteering that I had done in the military.” 

After winning the World Championship, Killian joined the Spartan Pro Team and was able to use 2016 as the first year he could dedicate to being a professional athlete. In the inaugural Spartan U.S. Championship series, he finished 2nd overall and never finished worse than 3rd in any of the five series races. When it came to the 2016 Spartan World Championship race, he narrowly missed defending his title, placing 3rd, under three minutes behind winner Hobie Call. Six weeks later, Killian and partner, Chad Trammell, placed 2nd at World’s Toughest Mudder, completing a remarkable 100 miles in 24hrs. Outside of OCR, Capt. Killian won the 2016 Best Ranger Competition with partner, Staff Sgt. Erich Friedlein, becoming the first National Guard duo to do so. 

Robert-Killian-Cycling

To maintain such a high level of performance, Killian continues to focus on cycling, swimming, mountain running and cross training. Many days, he does what he refers to as “power hours.” “Every hour I take five or ten minutes just to do one OCR task,” he explains. This includes carrying a sandbag, spending time on his rig, and climbing his rock wall. In order to help prevent over-training, Killian sticks to workouts that involve what he would see in a race.

The below workout is one that Killian includes in his training program on LeaderBoard. He uses it to practice throwing the spear and performing heavy sandbag carries during stressed effort levels. You will want a station set up for the spear with two or three spears and a 40-pound sandbag (or bucket) ready to go. For more information on LeaderBoard, stick around at the end of the article.


Robert-Killian-Spear-Throw

WARM UP

  • 5-minute progressive warm up jog. Start easy and build up to a moderate pace.
  • Dynamic Drills (10-15 minutes)
    • Two or Three 50-Meter Strides – Run just shy of max speed for the allotted distance.
    • High Knees – Concentrate on ensuring your knees are getting at least as high as your waist. Make sure that you stay on the balls of your feet.
    • Butt Kicks – While keeping your upper body straight, run while bringing your ankles up to touch your butt. Try to keep from kicking your whole leg back. Your knees shouldn’t pass behind your body.
    • Skips – Like high knees, try to get your knee to come up to your waist. While one knee is up, the other foot should “skip” off the ground. Alternate between left and right legs.
    • Walking Lunges – Step out with one foot, keeping the knee at a 90-degree angle. Try not to let your opposite knee touch the ground. Bring the back foot forward so that leg is now the front leg, again, keeping your knee at 90-degrees. Don’t let it pass in front of your toes.
    • Karaoke – Move side to side, crossing your trailing foot in front of the other, then behind it. Allow your hips to twist as you go. Alternate going to the left and then to the right.
    • Progression Sprints for 100 Meters – Slowly build up speed until you are running at almost a full sprint.
    • Jumping Jacks – Start with your feet together and hands at your sides. Bend slightly at the knees and jump a couple inches off the ground, bringing arms up above your head and your legs out to the side. Jump again and bring your arms and legs back to the starting position.
    • Side to Side Ski Hops – Stand feet together, bend at the knees and bring your hips back so that your torso is at about a 45-degree angle. Bend your arms like you would if you were holding ski poles. Jump up and to the left. As you’re jumping, allow your arms to come up, bringing them back down when you land. Repeat to the right.

Robert-Killian-Sandbag-Carry

MAIN SET

800 meter runs should be performed at a 10k race pace. Do 10 penalty burpees for each missed spear throw.

  • Run 800 meters, then perform a spear throw.
  • Run 800 meters, then perform a spear throw followed by a 200-meter sandbag carry.
  • Rest two minutes.
  • Run 800 meters, then perform a spear throw.
  • Run 800 meters, then perform a spear throw followed by a 200-meter sandbag carry.
  • Rest two minutes.
  • Run 800 meters, then perform a spear throw.
  • Run 800 meters, then perform a spear throw followed by a 200-meter sandbag carry.
  • Rest two minutes.

Writer’s Tip: Try to maintain the 10k pace, especially early on. You may be tempted to run the first couple 800m at a quick pace.

COOL DOWN

  • 5-10 minute light jog or walk. Then stretch the major muscle groups.
  • Go for an easy one-mile run.

 

Robert-Killian-and-his-son

 

Writer’s Note: Thank you to Robert for providing this workout. You can follow him on Instagram and Facebook.

Check out past Train Like a Pro articles:

LeaderBoard is where Killian and fellow Spartan Pro Team member, Brakken Kraker, coach elite athletes. Anyone can sign up for a free LeaderBoard Takeoff, to get an idea of how the program works. During the two-week Takeoff, athletes will complete five “Benchmark” tests. After completing a few of these tests, the athlete will be invited to a one-on-one chat with either Kraker or Killian in order to personalize his or her training.

After the Takeoff is complete, you can book a free seven day trial of either one’s program, plus a discount after the trial is up. The full program is personalized and includes a community chat, so you can communicate with other athletes or the coaches at any time. For more information, go to www.leaderboardfit.com.

For those just getting into OCR, or looking to take the next step beyond an open heat, Killian recently introduced his 12-week SGX program on LeaderBoard. Included in the program are detailed workouts, instructional videos, plus technique and pacing tips. Athletes also receive discounts on gear, nutrition products and non-elite wave races. To sign up go to https://leaderboardfit.com/signup-sgx/.

Photo Credit: Robert Killian, Spartan Race, NBC

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

Check out past Train Like A Pro articles: