Obstacle Race Training Bible: The #1 Resource to Prepare for and Conquer Any Course! 下载地址：

Obstacle Race Training Bible - The #1 Resource to Prepare for and Conquer Any Course!_James Villepigue_2012.pdf
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Obstacle Race Training Bible: The #1 Resource to Prepare for and Conquer Any Course! 简介：

The first how-to guide to help readers prepare for and conquer a new and growing form of distance racing popping up all over the country, written by bestselling fitness author James Villepigue.
Obstacle Race Training Bible provides readers with one-stop access to everything you need to know to prepare for and successfully complete a Tough Mudder, Spartan Race, Warrior Dash, or any of the other international or regional obstacle races that are taking the world by storm. All of these races combine running various distances and terrain with hard-core obstacles that are both physically and mentally challenging: climbing through pitch-black flooded tubes and over walls, carrying logs uphill, traversing monkey bars, crawling through mud and under barbed wire, leaping over burning hay bales, swimming in ice cold water, navigating through live wires, and more. This combination of running and obstacles is what gives participants a very different kind of challenge than they get with a 5K, marathon, or triathlon. It's a combination that also requires a very different approach to training and preparation, and that's what this book provides.

Coverage includes:

Profiles of all the major races: running distance, obstacles involved, completion percentage, fitness level required, etc.
Obstacle overviews, including photos of what they look like, the mental and physical challenges involved, and the most effective strategies for completing them
Obstacle-specific exercises that condition participants for the strength, stamina, flexibility, and mental toughness needed to complete the obstacle
8-week training programs designed for complete novices, elite athletes, and everyone in between
Important information on what to wear, nutrition during training, and race day strategies

About the Author
James Villepigue, CSCS, is an international bestselling author of more than 20 books, including the Body Sculpting Bible franchise that has sold more than one million copies worldwide. He is the featured fitness trainer for Live with Regis & Kelly and he has appeared on The Maury Show and many other TV and radio programs. He has also written fitness articles for dozens of national magazines, including Self, Fitness, Oxygen, Cosmopolitan, and Marie Claire. James is a Certified Strength and Conditioning Specialist (CSCS) under the National Strength and Conditioning Association (NSCA), and a Certified Personal Trainer with the American Council on Exercise (ACE), the International Sports Science Association (ISSA), and the National Board of Fitness Examiners (NBFE).

Obstacle Race Training Bible: The #1 Resource to Prepare for and Conquer Any Course! 目录：

1 Beyond the Mud: The Obstacle Racing Phenomenon . . . . . 1
2 The Races . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9
3 The Obstacles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43
4 Race Attire for All Seasons . . . . . . . . . . . . . . . . . . . . . . . . . . 99
5 Lower-Body Exercises . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 105
6 Upper-Body Exercises . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 117
7 Functional and Compound Exercises . . . . . . . . . . . . . . . . 135
8 Core Exercises . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 163
9 Cardio Exercises . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 175
10 Race Flexibility . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 187
11 The Eight-Week Obstacle Race Workout . . . . . . . . . . . . . . 203
Index . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 277

Obstacle Race Training Bible: The #1 Resource to Prepare for and Conquer Any Course! 读者评论：

I have always lacked the motivation I need to get back into shape. I decided that an Obstacle Course Race would be a great motivator. I can get in shape in preparation and if I love it, I have myself a new hobby! I bought this book in a store, not on Amazon, because I happened across it and saw that it had Beginner, Intermediate, and Advanced training routines. The book does an excellent job of describing the different races and the obstacles you may encounter. Obviously, it can't be perfect because the races change all the time. The workouts are really involved and I feel like I am really doing something good for my body. It does a great job of covering all the muscle groups.

The con to this book is that it involves a LOT of equipment and even though it has a "beginner routine" it isn't exactly friendly for people just starting out. The book already assumes that you are a runner. It even says that you are probably already running 15-20 miles a week. I can tell you that I haven't run a mile in 6 years. I CAN tell you that, after two weeks, I can already go twice as far as when I started (which still isn't very far, but it is improvement!) Also, if you are trying to find something to work with from home or a small gym, this book may not be right for you. If I had known, I wouldn't have bought it. I use a small gym provided by my apartment complex, it has the basics - a treadmill, stair-climber, and one of those fancy machines that is a bunch of equipment in one (Shoulder press, low pulley, a bench that I don't know how to use but think is for legs, etc.) It isn't enough.

Some of the equipment required: TRX straps/machine, jump-rope, stability ball, free weights, medicine ball, battle ropes, block, BOSU trainer, and others. The TRX is the most difficult part of this entire process....it is an expensive strap and you really can't mimic the exercises with any other equipment. Almost every single day of exercise requires the TRX in some way. So, unless you have a gym membership or a complete home gym, this book may not be good for you.

Since I already own the book, I have been trying to substitute other exercises - weights, jogging, etc.

I still gave this product 4 stars because it was my own fault that I bought it without realizing that I couldn't do some of the exercises. The workouts that I am able to do are really thorough and make me feel like I am really accomplishing something. The book even goes as far as to tell you give you tips on the exercises each week and on what to skip if you are running low on time. The first week, I was in complete and total agony. After 2 weeks, I feel great, sore but really good. The book is a great resource to those in its actual target audience.

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