Evan Perperis

Strength & Speed's Guide to Elite Obstacle Course Racing

Training, Nutrition, and Motivation for Top-Level Performance

• Broschiertes Buch

Produktbeschreibung

A complete guide to training for and competing in obstacle course races: workouts, nutrition, equipment, techniques, and mental preparation.

Produktdetails

• Verlag: BREAKAWAY BOOKS
• Seitenzahl: 240
• Erscheinungstermin: 9. August 2016
• Englisch
• Abmessung: 226mm x 150mm x 23mm
• Gewicht: 476g
• ISBN-13: 9781621240235
• ISBN-10: 1621240231
• Artikelnr.: 43893434

Autorenporträt

Evan Perperis: Evan Perperis is a competitive obstacle racer with numerous podium finishes including a 13th overall finish at World's Toughest Mudder. He draws on experience from the military along with his competitive fitness background including everything from marathon running to natural bodybuilding. His academic accomplishments include an undergraduate degree from Johns Hopkins University, a Masters degree from the University of Kansas, and a certification as a National Strength and Conditioning Certified Personal Trainer. He is the owner of the hybrid athlete organization Strength & Speed, which focuses on the ability to increase both strength and endurance. Strength & Speed athletes have a strong presence in obstacle course racing because those are required attributes to perform well. Stay up to date on his latest articles through TeamStrengthSpeed.com, and at MudRunGuide.com, where he is a contributing writer.

Inhaltsangabe

Introduction
1) Exercise: Overview
a. Specificity
b. Periodization & Prioritization
c. Peaking
2) Diet & Supplements:
Overview
Macro-nutrients
Eating Clean
Racing & Training Phase
Bulking
Cutting
Weak Excuses for Not Eating Healthy
Supplements
Gels
Electrolyte Drink Mix
Protein
Pre-workout
Multi-vitamin
BCAAs
Creatine
Fat Burners
Final Thoughts
3) Rest & Recovery
Rest
Recovery
Passive
The Cheap Way
The More Expensive Way
The Really Expensive Way
Active
Stretching
Rolling
Massage
4) Getting Started & The Competitive Drive
5) Obstacle Race Training: The Obstacles
6) Obstacle Race Speed Training
Strength Training for the Workout Plans
8 Week Easy Difficulty 5K Training Plan for a PR (peaking at 21 miles a
week)
8 Week Medium Difficulty 5k Training Plan for a PR (peaking at 30 miles a
week)
8 Week Hard Difficulty 5k Training Plan for a PR (peaking at 40 miles a
week)
8 Week Easy Difficulty 8mi Training Plan for a PR (peaking at 25 miles a
week)
8 Week Medium Difficulty 8mi Training Plan for a PR (peaking at 33 miles a
week)
8 Week Hard Difficulty 8mi Training Plan for a PR (peaking at 40 miles a
week)
12 Week Easy Difficulty 13mi Training Plan for a PR (peaking at 28 miles a
week)
12 Week Medium Difficulty 13mi Training Plan for a PR (peaking at 35 miles
a week)
12 Week Hard Difficulty 13mi Training Plan for a PR (peaking at 45 miles a
week)
16 Week Easy Difficulty 26+ Mile/Ultra Plan (peaking at 38 miles a week)
16 Week Medium Difficulty 26+ Mile/Ultra Plan (peaking at 50 miles a week)
16 Week Hard Difficulty 26+ Mile/Ultra Plan (peaking at 75 miles a week)
Common Questions, Complaints and Statements
Accessories for Speed Training: Shoes, Electronics, Masks and Vests
Minimalist Shoes
Training Shoes
Trail Shoes
Race Shoes
GPS Watch
Heart Rate Monitor
Calf Sleeves and Compression Socks
Training Mask
Weighted Vest or Weighted Backpack
Racing
Race Week
Race Day
In Race Nutrition
Carrying Food & Water
Dressing for Success
Using Caffeine to Maximize Race Performance
Ultra-Distance Racing Considerations
Fueling for Ultra-Distance
Caffeine for Ultra-Distance
Dressing for Ultra-Distance
Tactics for Ultra-Distance
Sample Pit Packing List
Sample Clothing List
7) Strength Training: Off Season Cross Training & Improving Your Weakness
8 Week Bodybuilding Split
8 Week Bodybuilding Split with Leg Days Divided up because you are still
doing some cardio
Strength Training Principles
Priorization
Follow a Set Plan
Vary Up Your Routine
Use Proper Form
Occasionally Break All the Rules
Best Exercises for OCR
Common Questions, Complaints and Statements
8) Learning from Other Sports
A Lesson from Bodybuilding: Control your Diet
A Lesson from Bodybuilding: Your Improvements Occur 24 hours a Day Not Just
During Training
A Lesson from Elite Runners: Athletes Strength Train
A Lesson from Powerlifters: Using Low Reps to Increase Maximum Strength
A Lesson from Triathletes & Baseball Players: Practice Individual Sections
Before Combining Them
A Lesson from Cyclists: Ounces Make Pounds
A Lesson from Adventure Racers: The Drag Method for Team Competitions
A Lesson from Rock Climbers: How to Improve Grip Strength
9) Obstacle Racing Accessories & Equipment
Building your Own Obstacle Racing Equipment
The Spartan Spear
Bucket Carry
The Sandbag
Pegboard
Building Your Personal Fitness Mecca
Home Obstacle Training Area
Home Speed Area: The Cardio Room
Home Strength Area: The Weight Training Gym
Home Strength Area: Olympic Lifting Platform and Weights
10) Other Advantages
Mental Training
Drugs
Motivation
The Trophy Wall
The Famous Athlete
Surrounding yourself in a Positive Atmosphere
The Pilgrimage
11) Finding Your Ideal Race
The Different Race Series
Short Course Series
Battlefrog
Spartan Race
Tough Mudder
Warrior Dash, Rugged Maniac, Savage Race
The Different Obstacle Race World Championships
12) Interviews with Elite Obstacle Racers
a. Marco Bedard
b. Hobie Call
c. Tyann Johson Clark
d. Corinna Coffin
e. Claude Godbout
f. Rusty Palmer
g. Evan Perperis
h. Kevin Righi
i. K.K. Stewart-Paul
j. Cassidy Watton
k. Lindsay Webster