Preparing to run the Devil’s Circuit.

If you are preparing to run the Devil’s Circuit or really any obstacle race at all, then read on!

This is sort of a beginners guide to run an obstacle race and also includes a full workout plan with nutrition tips to help you prepare.

Most obstacle races require you to prepare your endurance, stamina, balance and flexibility and of course mental strength. Climbing walls and jumping into ice water is really not as challenging as they look. But your mind might give up before you even attempt many of these. I ran the Devil’s Circuit in Bangalore and completed 13/15 obstacles on my first run! The Devil’s Circuit (DC) is a 5 km race with 15 obstacles in between. You do not have to be of any fitness level to start training, but have the will and determination to train. The obstacles are not mandatory (unless you run the competitive league of course) to complete but they are not very hard either.

The way I started to train for this was to first be able to run 5km in the least amount of time I possibly could. It took me a few weeks to get my time down from 35 minutes to 26 minutes for 5 km. Once I was close to 26-27 minutes I started adding circuits in between my training. So I would run as fast as I could for 300 meters and then stop to perform one ‘self made circuit’. This way I got to training my heart and cardiovascular system to get used to what I would expect to see on race day. The idea was to get to 15 such circuits with 300 meters runs in between as fast as I could.

Obviously my self made circuits were not even close to what I would see on race day, but this was the closest I could get to experience the real thing. I also train at Gold’s Gym which is not really designed for obstacle kind of training. But that really does not matter much. Most of the circuits I designed were done so using plyometric type of movement that really challenged my cardio vascular system while also strengthening my muscle fibres.

Weeks leading upto the race I also worked a lot on my grip strength by hanging on the pull up bar and being able to change grips. Sort of being able to hold on to the pull up bar with just one hand for as long as I could and then changing hands.

I also insist staying away from heavy weight lifting (8 reps or below) kind of training a few weeks prior to the circuit. Concentrate on building endurance and stamina vs focusing on building muscle mass.

My entire training regimen revolved around more body weight workouts and pullups. I would do assisted pullups, assisted muscle- ups, pullups in different grips, box jumps, pushups (different types), parallel dips, animal walks etc. I also included some core stabilisation and balance drills like trying to balance on a medicine ball etc. It was mostly just having fun at the gym floor.

My average week looked as follows:

Monday:
– Morning: 5km jog
– Evening: Circuit (as written below)

Tuesday:
– Morning: HIIT run (30 sec sprint, 1 min jog. Repeat 8- 12 rounds)
– Evening: Lower body circuit

Wednesday:
– Morning: Recovery
– Evening: Lower body circuit (loads of box jumps, pistol squats etc)

Thursday:
– Morning- 7- 10km job
– Evening: Recovery

Friday:
– Morning: HIIT (30 squat jumps/ 1 min jog/ 30 sec sprint. Repeat 8 rounds)
– Evening: Circuit (as written below)

Saturday:
– Full rest day

Sunday:
– Core stability and balance drills.

Circuit

Warm up with a brisk 5 min walk/ jog

 

– Run 300 meters on treadmill as fast as you can

– Hanging on pull up bar (30 sec)

 

– Run 300 meters on treadmill as fast as you can

– Military crawl (30 sec)

 

– Run 300 meters on treadmill as fast as you can

– 10 battle rope burpees

 

– Run 300 meters on treadmill as fast as you can

– 10 box jumps (higher the better)

 

– Run 300 meters on treadmill as fast as you can

– Pull ups (10-12/ assisted machine if needed)

 

– Run 300 meters on treadmill as fast as you can

– Wall plank walks

 

– Run 300 meters on treadmill as fast as you can

– TRX push- ups

 

­­- Run 300 meters on treadmill as fast as you can

– London bridge on Battle ropes

 

– Run 300 meters on treadmill as fast as you can

– Inverted Rows

 

– Run 300 meters on treadmill as fast as you can

– Bear crawls

 

– Run 300 meters on treadmill as fast as you can

– Crab Walks

 

– Run 300 meters on treadmill as fast as you can

– Moving Plank

 

– Run 300 meters on treadmill as fast as you can

– Toes to Bar (touch up)

 

– Run 300 meters on treadmill as fast as you can

– Single hand pull up bar hold (max time per hand)

 

– Run 300 meters on treadmill as fast as you can

– Clap pushups (12/ or shoulder tap pushups)

Aim to be able to complete only the first 5 and build up from there if you are a beginner.

Nutrition Tips:

1) Carb up! You are preparing for an obstacle course and training hard. Eat enough and eat good quality carbs. If you do not have time for 4-6 sit down meals, check out the following recipes and include these in your plan:

Athletes need 6- 10g/kg carbs to train at optimum levels. Athletes also train for 5-7 hours per day. So you are not a professional athlete, but dont shy away from eating similar to one. Make sure at least 60-70% of your total calories come in from carbs. This means rice, lentils, pulses, veggies etc.

2) Fiber coming form carbs is great, but it will slow you down during your practice sessions. Have a smoothie before training:

and avoid too much fibre 2-3 hours pre- training.

3) When it comes to sleep, its quality over quantity. I did not sleep for more than 6 hours while training for DC, but it was great quality sleep. This video will help:

4) Stay motivated. The weekly schedule is challenging and there will be days you cannot complete all the workouts mentioned in the plan. You know what, its ok! You probably have a job, are studying, have kids to look after or maybe parents to take care of that sometimes can act like kids ;). Do the best you can and dont beat yourself too much for things not in your control. Aim is to complete all session, but hey 80/100% is still better than doing nothing at all.

These tips should get you started for now.

Do mail me with specific questions on info@RoshniSanghvi.com if you have any.

Visit my webpage RoshniSanghvi.com for customised meal and fitness plans to help you stay fit!

Visit my Instagram  for daily videos for motivation!

I also upload recipes and videos on Youtube. Do visit my channel and subscribe for more info.

Lets also connect on Facebook  and SnapChat (@roshnisanghvi)

Do like/ comment/ post your views/ tag a friend and share this post with anyone who may find it useful!

LEAVE A REPLY

Please enter your comment!
Please enter your name here