You're now prepared to train and join your first obstacle course racing event. Now all you need to do is get up, put on your favorite training gear, and hit the exercise equipment that you need to reach your peak before the big event. But what do you really need to get the best out of your training exercises?

• You need to choose your OCR apparel carefully. Put on shoes that are comfortable, not slipper, and can protect your feet. Choose the right pair of gloves. Make sure you're comfortable wearing them and that they will protect you from blisters. And finally, put on a dri-fit shirt to wick away moisture and avoid discomfort. The gist here is - dress for your protection and comfort.
• Choose the exercise equipment that will train your whole body. Start with chin-up bars, pull-up bars, dumbbells, sandbells, training ropes, jump ropes, medicine balls, and plyo boxes.

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Succeeding at obstacle course racing isn’t just about having team spirit, a positive attitude, and the determination to keep going. It’s also about logistics - having the right equipment and knowing how to use it best to train for the main event!

First, you need to know how to use all of the equipment safely and efficiently. You'll find that many machines and tools that you use for your OCR training workout have multiple functions. There's no single best way that applies to everybody – the best way for YOU to use a piece of equipment depends on the obstacles you expect to encounter, your own body, and its capabilities.

Choose your OCR Apparel

Shoes

You will need shoes that provide traction in any kind of terrain. Water resistance helps as well, since your feet may get submerged in water at some point during the race. Dripping wet shoes can slow you down so be sure your kicks can easily release water.

Your shoes should fit well and protect your feet. It’s best to tie your shoelaces tight and for the nose of your shoes to protect against stubbing your toes while running on rough surface.

Gloves

Improving your grip is another key element in your OCR training. The right pair of gloves can make your training more comfortable. They also give you an advantage when your hand muscles start to tire and your grip starts to weaken.

Invest in durable gloves that withstand wear and tear, perform well in both dry and wet conditions, and protect your hands from cuts and abrasions. When the race day forecast calls for  hot weather, use fingerless gloves to keep them from slipping off when your hands get sweaty.

Dri-fit clothing

The ideal race outfit wicks away water and dries quickly to prevent itching, sticking, and general discomfort. Some racers prefer running shirtless. If you opt for a top, choose a slim fit with short sleeves. Running with a loose outfit increases your aerodynamic drag, which slows you down. With loose clothing, you  also risk getting your clothes caught on the obstacles. Avoid cotton as it absorbs sweat, mud, and water and can get snagged on wires.

OCR Training Equipment

Chin-up bar

Upper body strength is vital for obstacle course racing, especially when it comes to lifting and climbing obstacles. You'll need to be able to pull your entire body weight over walls, as well. Use the chin-up bar to work on your biceps and back.

Chin-ups simultaneously improve your grip, which will be a big help on monkey bars, vertical walls, and lifting obstacles. Dexterity is a big plus in conquering obstacles successfully. If you're new to the gym and to OCR, embrace this beginner-friendly exercise, gradually work your way up to the more challenging pull-up bar.

Pull-up bar

The pull-up bar is one of the most efficient pieces of equipment for building upper body, arms, and core muscle strength. The more pull-ups you do, the more your form improves, and the more your whole body benefits. Start with a few repetitions then add more as your gain strength.

Lift your body upwards until your chest touches the bar. As your training progresses, you can increase intensity by wearing a weight belt.

Dumbbells

Dumbbells come in a wide range of sizes and weights for every skill level and body frame. Since dumbbells are free weights, they are versatile, helping to  increase both muscle strength and coordination. Lifting lighter dumbbells helps different body segments work better together, while lifting heavier dumbbells increases muscle fibers in specific areas. While dumbbells aren’t typically included in obstacle course races, the strength you build will help to carry sandbags, buckets, and in some cases,  teammates.

Sandbells

The sandbell offers the same weight training as the dumbbell but with additional grip training because of  its unique shape. When using sandbells, your muscle movements mimic those that you would use in sports like throwing, slamming, and catching, with either hand or both. A sandbell workout is a safe and effective way to get the kind of workout you'd usually get while playing sports. On the course, your training will pay dividends on  rope climbs and vertical walls.

Training ropes

Also referred to as "battle ropes," these long, heavy-duty ropes train your arms and shoulders effectively. You'll feel the burn just a few seconds after you lean back and start lifting and swinging them, so be sure to plant your feet firmly on the ground.

Jump rope

There's a good chance you've already played with a jump rope in a school playground or park but OCR training mode call for a greater focus on speed and coordination. This cardio training is easy to pick-up, simple to do, and good for your heart and lung health. One study found that just ten minutes of skipping rope is equivalent to 30 minutes of jogging. If time limitations dictate a more efficient workout, pass on the treadmill and grab a jump rope instead.

After all, running is the only way to get from one obstacle to the next. Skipping rope is a quick, static training alternative to jogging or running around a track.

Medicine ball

Whether you're looking to work on your quads, glutes, calves, hamstrings, abs, chest, biceps, or triceps, there's an exercise you can do with the medicine ball.

One popular choice among OCR enthusiasts is the medicine ball slam which develops power, strength, and speed. It's as simple as raising the ball above your head and slamming it down as hard as you can. This foolproof exercise is an excellent addition to your workout. What it lacks in precision training, it makes up for in developing killer movement skills.

Plyo box

Prepare for obstacles that require jumping power by incorporating a plyo box into your workout. Some quick stepping and jumping exercises will boost your sense of balance, endurance, and lower body strength. If you want to really maximize the benefits of a plyo box, you can change it up and do other strength-building exercises, like elevated push-ups to build up some arm, chest, and core strength.

To Sum Things Up…

The old adage “If you fail to prepare, you are preparing to fail” is especially true in OCR training. It’s important to have the right apparel and equipment when training for an OCR. When deciding what to wear and which training tools to use, consider the conditions that you will race in and the obstacles you need to overcome. Know your personal strengths and weaknesses, and identify which areas you need to focus on to be in optimal shape come race day.

Ready to try Obstacle Course Racing?