Tyler Robbins Fitness

Tyler Robbins has his B.Sc. in Biochemistry: Pre-Medical, is a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA), is certified through USA Weightlifting, and a CrossFit Level 2 Trainer.

World's Toughest Mudder Training Volume 1

Well, here we go. Here is my World's Toughest Mudder training schedule. I have this listed as "Volume 1" because based on my training schedule last year, I will probably make modifications along the way as I assess my training status and progress. 

The keys/changes this year, when comparing to last year's training is that I will be training less about "performance" and more about strength and endurance. I don't need to get around the course in record pace, I just need to be prepared to endure the length of the event as well as the inevitable pain that will come with it.

Training will consist of lots of strength training as well as lots of recovery. This should allow my muscles, ligaments, connective tissues, and joints to toughen up, but also allow sufficient recovery. 

Some of my longer 'runs' may end up being a combination of walking and running. Again, I am training my body to be used to traveling long distances, not necessarily in a quick amount of time. 

My diet will mostly be eat-as-I-feel. I lead a pretty healthy lifestyle to begin with, and the last thing I need is to be cranky and running low on calories, so I will not be restricting myself on what I am eating. That does not mean, however, that I will be stopping by Pizza Hut for an all-you-can-eat cheesy bread lunch... 

During my "Strength" and "Hypertrophy" phases, I will be attempting to pack on some muscle, so I will more than likely be intaking more calories than normal during those stages, but again, I will be keeping things relatively clean so that I don't turn into a giant turd. My "Performance" and "Polish/Focus" phases will be weight-maintenance with the calories, with a slight increase just before WTM to put on a little bit of body fat, which should help me sustain energy at the event.

For those of you who workout to try and look good for others, this plan is obviously not for you. 

The schedule below will make more sense to you if you refer to my "Starting Strength" post from the other day. It explains my strength workouts.

"Recovery" days will consist of either yoga, stretching, foam rolling, a combination of the above, or nothing at all. All depending on time available.

During the "Performance" and "Polish/Focus" phases, I will be using a bonus strength set at the beginning of the workout (listed). The goal here is to maintain strength on the compound lifts used during the strength phases. 

Not listed below are bonus runs. There will be those days when I just feel like heading out for a run, when my energy levels are high, and I have time, so I will head out for a run based on the distance/time I feel like at the time. These will more often than not be in the evenings, acting as a double workout for that particular day. 

The schedule:

Strength Phase 1 - June 24 - July 13 

M - Workout 1, 2, 1
T - 5km Run
W - Workout 2, 1, 2
Th - Core Day
F - Workout 1, 2, 1
S - Recovery
S - Recovery

Recovery Week 1 - July 14 - July 20

S - Yoga
M - Insanity Plyo Cardio Circuit
T - Recovery
W - X2 Total Body
Th - Yoga
F - X2 Core
S - Recovery

 Hypertrophy Phase - July 21 - August 10

S - Body Beast Build: Chest/Tris + Abs
M - Body Beast Build: Legs
T - Recovery
W - Body Beast Build: Shoulders + Abs
Th - Body Beast Build: Back/Bis
F - 5km Run
S - Recovery

Recovery Week 2 - August 11 - August 17 

S - Yoga
M - Insanity Pure Cardio
T - Recovery
W - X2 Total Body
Th - Yoga
F - X2 Core
S - Recovery

Strength Phase 2 - August 18 - September 7 

S - 6km, 8km, 10km Run
M - Workout 2, 1, 2
T - P90X+ Abs/Core Plus
W - Workout 1, 2, 1
Th - 5km Run
F - Workout 2, 1, 2
S - Recovery

 Recovery Week 3 - September 8 - September 14

S - 8km Run
M - Yoga
T - X2 Core
W - Recovery
Th - X2 Total Body
F - Recovery
S - 8km Run

Performance Phase - September 15 - October 12

S - Recovery
M - *bonus* 3x5 Bench Press - X2 Chest, Back, and Balance
T - *bonus* 3x5 Back Squat - P.A.P. Lower
W - Recovery
Th - *bonus* 1x5 Deadlift - X2 Base & Back
F - *bonus* 3x5 Overhead Press - X2 Balance & Power
S - 10km, 14km, 12km, 17km Run

Recovery Week 4 - October 13 - October 19 

S - Recovery
M - Yoga
T - X2 Core
W - 10km Run
Th - X2 Total Body
F - Recovery
S - 22km Run

 Polish/Focus Phase - October 20 - November 9

S - Recovery
M - *bonus* 3x5 Bench Press - 30/15
T - 12km, 14km, 12km Run
W - *bonus* 3x5 Back Squat - X2 Base & Back
Th - Recovery
F - *bonus* 3x5 Overhead Press - X2 Total Body (core moves in place of Pull-Ups)
S - 27km, 32km, 10km Run

 Recovery Week 5 - November 10 - November 15

S - Recovery
M - 30/15
T - Yoga
W - Recovery
Th - Recovery
F - Travel Day

World's Toughest Mudder - November 16, 17 2013!