Getting Ready To Get Tough: Training Tips For Obstacle Courses

Getting Ready To Get Tough: Training Tips For Obstacle Courses

In Health & Wellness, Sober Living by Tree House Recovery

Men at Tree House Recovery in Portland, Oregon learn how to treat their bodies like machines, pushing their physical limitations and feeding their bodies with healthy nutrients. Participating in obstacle course races is part of the experience for many men in our programs. The psychology behind these races is complex, helping men push past their fears and boost their confidence in living. Diving into an obstacle race is not easy. Men put hard work and training behind their ability to live sober in life; just as they should behind their ability to participate in an obstacle course race.


  • Carrying Weight: A common challenge in obstacle course races is running a challenging terrain with a bucket full of five pounds of raw material like rock or sand.
  • Crawling: Crawling under barbed wire, fire, or other challenges is common in obstacle courses. Mountain climbers, knee raises, and oblique exercises can help you train your body for these movements. You’ll also need flexibility to crawl in positions necessary to make it through.
  • Flexibility: Regularly stretching is good for more than making it through an obstacle course. You need regular stretching for your health and sustained endurance in life. Stretch the muscles you will need most, like your hamstrings, your quads, and your hips.
  • Grip: Obstacle courses can put you through a number of climbing activities which will require you to have extreme hold on your ability to hold on. Pull ups can help you train your grip, as can doing hangs. You can buy a finger or hand trainer used by guitar players or rock climbers. Use high resistance trainers for strengthening each of your fingers individually and together.


Men’s Health suggests these three short workouts as additions to your regular training schedule.


  • “Gear Shifter”: Run for two minutes at a slow and comfortable pace. In the next minute pick up the pace slightly. After slowly increasing, burst into a sprint for 30 seconds. Repeat the pattern three times.
  • “The Mountain”: This exercise works best with an incline. Find a hill in a park or a street with elevation for this training. Sprint up the hill, focusing on posture and movement. Bring your knees fully upward with each sprinting movement. Run back down the incline more casually and repeat. Repeat three times, adding on rounds over time.
  • “The Punisher”: Run at a comfortable pace for ten minutes, with 25 second intervals. Every 25 seconds, do between three and five pushups. Keep track of the pushups you’re able to achieve with every ten minute run. As time goes on, add the length of the work out or the number of pushups you want to do.


At Tree House Recovery in Portland, Oregon, we’re helping men find freedom from addiction by creating sustainable change for a sustainable recovery. Call us today for information on our addiction treatment programs: (503) 850-2474