The secret to your success this survival series!
‘Men’s Health Survival of the Fittest’ is not for those of a faint heart – or legs, or arms come to mention it. So get yourself in shape or fit to compete with the best this autumn through the Urban Gym, brought to you by Rat Race Adventure Sports.
Rat Race Adventure Sports is offering ‘Men’s Health Survival of the Fittest’ participants the opportunity to bolt-on a 1 Month Unlimited ‘Urban Gym’ Training Block at your local training location for just £10*, that’s a massive 71% off**.
Rat Race Urban Gym is fitness training brought to the city centre. It is group exercise that gets results while being convenient and sociable. The Rat Race Urban Gym offers an all-body group circuit workout broken up with running. We call it ‘Street Circuits’. Like all circuit training this is as demanding as you want to make it, with our instructors on hand to give you that extra push if you need it.
Janie 35, York - ‘’I have started my month already. The training is tough but I’m getting fitter and can’t wait for the event. It’s really worth it and is good value for money as it works out at less than £1 per session!’’
*Only one training block per participant, non transferable and non refundable.
** One month of Direct Debit Membership to the ‘Urban Gym’ is usually worth up to £35
Below you will find specyfic training advice per obstacle. These are regulary posted on Men's Health Magazine website. You can check out more articles here.
Survival of the Fittest: The Parkour Zone
How to tackle the sixth obstacle of Survival of the Fittest 2011
With little over a month to go now until our Survival of the Fittest series of 10k adventure races kicks off in a blaze of muddy glory, we introduce you to the sixth hurdle you’ll need to overcome en route to that sweet finishing line: The Parkour Zone.
What is it?
Nothing whatsoever to do with fur-lined anoraks, puppet chauffeurs from the 1960s or fountain pens, this obstacle is all about adopting the mindset of the ‘traceur’. To succeed, you’ll need a delicate balance of speed and ...errr… balance.
Our Parkour Zone is an urban obstacle course within an urban obstacle course, where you’ll need to climb, run, roll and jump your way over our obstacles as smoothly and efficiently as possible. Imagine a cross between the fight scenes in The Matrix, Olympic gymnastics… and Total Wipeout.
Our Parkour Zone is an urban obstacle course within an urban obstacle course, where you’ll need to climb, run, roll and jump your way over our obstacles as smoothly and efficiently as possible. Imagine a cross between the fight scenes in The Matrix, Olympic gymnastics… and Total Wipeout.
How should I train?
To overcome this particular banana skin en route to Survival glory, Cathy Brown – a member of Team MH and a former European boxing champion – recommends Weighted Square Jumps. “With a 5kg weight in each hand, get into full squat position, then bound forwards as far as you can, landing with both feet,” says Brown. “From this finishing position, return to a squat and do the same move sideways, jumping to your right. From here, jump backwards as far as you can, again landing on both feet. Finally, to complete the square, jump sideways and to the left, so you’re back in your original starting position. That’s one set.” Ensure you face forwards throughout, and aim for 10 sets each time.
Why?
“This will build serious explosive power in your legs, as well as significantly strengthening your lateral movement – both crucial for getting through the Parkour Zone quickly,” says Cathy. “Regular weighted square jumps will improve your ability to propel your bodyweight in every direction.” First stop Survival of the Fittest; next stop the Moscow State Circus… says Cathy. “Regular weighted square jumps will improve your ability to propel your bodyweight in every direction.” First stop Survival of the Fittest; next stop the Moscow State Circus…
Survival of the Fittest: The Wet One
How to ensure your journey through the fifth obstacle at Survival of the Fittest goes swimmingly
With just six weeks to go until our Survival of the Fittest adventure race series kicks off, we’ve reached the halfway point in our weekly series of obstacle reveals. And now it’s time to face the cold truth: even if you’re lucky with the weather at all four of our events, you’re going to get wet. Very wet. This week, we dive straight into an obstacle you won’t forget in a hurry: The Wet One.
What is it?
Something of an anomaly among our 10 obstacles, the Wet One’s format is best described as (ahem) fluid. From running through powerful ‘hose downs’ at the hands of sadistic local firefighters in Cardiff and London to tackling the enormous waterslide in Edinburgh, these hurdles are as diverse as they are damp.
The Nottingham course, however, takes the (soggy) biscuit. In our second and, traditionally, most popular race, you’ll be asked to don a buoyancy aid and attempt to cross our rapids, Indiana Jones-style, with the assistance of a submerged rope. Then it’s a sprint up a hill, quick detour down a waterslide and another navigation of the rapids. But on the plus side, we can guarantee there are no snakes.
The Nottingham course, however, takes the (soggy) biscuit. In our second and, traditionally, most popular race, you’ll be asked to don a buoyancy aid and attempt to cross our rapids, Indiana Jones-style, with the assistance of a submerged rope. Then it’s a sprint up a hill, quick detour down a waterslide and another navigation of the rapids. But on the plus side, we can guarantee there are no snakes.
How should I train?
To avoid being wet behind the ears any more than necessary, personal trainer Cathy Brown – a member of Team MH and former European boxing champion – recommends resistance sprints.
“You’ll often find injured athletes and professional footballers running in the pool. It’s great way to recover from injury – but also perfect preparation for the Wet One,” says Brown. “Get in an empty lane and, up on your toes, sprint as far as you can touch the bottom for. Keep your knees as high as possible and over-exaggerate your running action, like a cartoon. Now walk back to the start. Do these in sets of 10 reps and watch your speed – and strength – increase in just a couple of weeks.”
“You’ll often find injured athletes and professional footballers running in the pool. It’s great way to recover from injury – but also perfect preparation for the Wet One,” says Brown. “Get in an empty lane and, up on your toes, sprint as far as you can touch the bottom for. Keep your knees as high as possible and over-exaggerate your running action, like a cartoon. Now walk back to the start. Do these in sets of 10 reps and watch your speed – and strength – increase in just a couple of weeks.”
Why?
“Resistance running in the pool will build up all of your leg muscles, particularly quads, calves and hamstrings,” says Brown. “Running against the water is the perfect preparation for running against the elements.” And, one hopes, the crazed Welsh fire brigade.
Survival of the Fittest: Men's Health at Work Zone
You’ll want to train like a superhero to triumph over the fourth obstacle at this year’s Survival of the Fittest
Caution: pain ahead. With our Survival of the Fittest adventure race series now just seven weeks away, it’s hard hats at the ready for our fourth obstacle reveal: The Men’s Health at Work Zone.
What is it?
Despite its title, the ‘Men’s Health at Work’ obstacle doesn’t involve hurdling stacks of old magazines, fixing a paper jam in our printer or traversing our unruly fashion cupboard. Instead, think barriers, road blocks, traffic cone slaloms, pipe crawls and the infamous slippery scaffold ramp. This one’s about balance, agility and rapid changes of direction. It’s the ultimate urban assault course.
How should I train?
To get yourself in full working order, personal trainer Cathy Brown – a member of Team MH and former European boxing champion – recommends Spiderman crawls.
“Begin in a standard press-up position, with your body slightly elevated off the ground,” says Brown. “Now bring your left foot forward until it’s touching your left hand, while simultaneously moving your right hand forward as far as you can. Keep moving this way – with opposite feet and hands pushing forwards at the same time.” Sound a bit complicated? Check out this example. “Make sure you’ve got plenty of space for this one,” continues Cathy. “You should be looking at 30 second sets: 20 seconds of crawling then 10 seconds of rest. Channel your inner Peter Parker and aim for 10 sets.
“Begin in a standard press-up position, with your body slightly elevated off the ground,” says Brown. “Now bring your left foot forward until it’s touching your left hand, while simultaneously moving your right hand forward as far as you can. Keep moving this way – with opposite feet and hands pushing forwards at the same time.” Sound a bit complicated? Check out this example. “Make sure you’ve got plenty of space for this one,” continues Cathy. “You should be looking at 30 second sets: 20 seconds of crawling then 10 seconds of rest. Channel your inner Peter Parker and aim for 10 sets.
Why?
“Spiderman crawls employ pretty much the whole of your body in the propulsion process,” says Brown. “With practice, they’ll bring you significantly improved agility, and an ability to change direction better at speed. Basically, they’ll give you serious power – to get through, over or under whatever this obstacle can throw at you.” Just remember Spidey: with great power comes great responsibility.
Survival of the Fittest: The For Goodness Shakes Stair Climbs
Prepare yourself for the third obstacle in this year's Survival of the Fittest challenge
Things are looking up this week as we take a detailed view of our third Survival of the Fittest obstacle: The For Goodness Shakes Stair Climbs. This October, on consecutive weekends in Cardiff, Nottingham and Edinburgh, SOTF competitors will be scaling the dizzy heights of a local landmark in their thousands. As obstacles go, they’re breathtaking – in every sense of the word.
What is it?
The highlight of the Survival of the Fittest experience for many, the FGS Stair Climbs involve running ascents of celebrated monuments in each of our host cities. It’s a case of holding your nerve, your concentration and your momentum as you sprint up – and down – each landmark.
In Nottingham, the course takes in the terraces of the legendary City Ground, while in Cardiff you’ll encounter the Millennium Stadium. Then, when Survival moves up to Scotland on the third weekend of our Tri-Nations challenge, the focus shifts to Edinburgh’s majestic Jacob’s Ladder.
In London – our newest Survival city – we’re adopting a slightly different approach to the FGS obstacle for our inaugural race on 12 November, but rest assured it’ll involve strong calves and deep breaths in an iconic setting.
In Nottingham, the course takes in the terraces of the legendary City Ground, while in Cardiff you’ll encounter the Millennium Stadium. Then, when Survival moves up to Scotland on the third weekend of our Tri-Nations challenge, the focus shifts to Edinburgh’s majestic Jacob’s Ladder.
In London – our newest Survival city – we’re adopting a slightly different approach to the FGS obstacle for our inaugural race on 12 November, but rest assured it’ll involve strong calves and deep breaths in an iconic setting.
How should I train?
With the right preparation, the FGS Stair Climbs are a great opportunity to make up serious time on your fellow competitors. Success here is all about strong, explosive leg power, and personal trainer Cathy Brown – a member of Team MH and former European Boxing Champion – recommends weighted stair sprints to build it.
“Find a long set of steps – about 40 is ideal,” says Brown. “Now, taking a 14kg dumbbell in each hand, sprint straight to the top, Rocky Balboa style. Hold on tight – the faster you go, the quicker you can rest. At the top, take a breath, then walk down and repeat.” Brown recommends 3 reps, twice a week in the run up to Survival of the Fittest. (Eye of the Tiger soundtrack optional.)
“Find a long set of steps – about 40 is ideal,” says Brown. “Now, taking a 14kg dumbbell in each hand, sprint straight to the top, Rocky Balboa style. Hold on tight – the faster you go, the quicker you can rest. At the top, take a breath, then walk down and repeat.” Brown recommends 3 reps, twice a week in the run up to Survival of the Fittest. (Eye of the Tiger soundtrack optional.)
Why?
“Weighted stair sprints help you to develop targeted power where you need it – in your quads, glutes and hamstrings,” says Brown. “You’re carrying a considerable amount of weight, so they have to work that much harder to get you to the top. When it comes to the steps on the actual course, without the weights, you should be flying up there.”
Survival of The Fittest: The Tissot Assault Course Challenge
To conquer the second Survival of the Fittest obstacle you're going to need to bring out the big guns…
Enjoy getting down and dirty? Then read on, soldier: you’re in the army now. In the second of our weekly looks at the 10 obstacles you’ll face in Survival of the Fittest 2011, we step up and salute The Tissot Assault Course Challenge.
What is it?
You know the drill: a classic test of strength, speed and agility – with a large helping of mud. Expect cargo nets, monkey bars, balance beams and commando crawls to a staccato soundtrack of bellowed instructions from our attendant squaddies. This one’s all about grit – in every sense of the word. Our assault course is ‘army’ in more ways than one: at this stage, strong biceps and triceps will see you gain serious time on the faster runners, so target your training accordingly to seize a tactical advantage in the field. As has so often proved the case in military history, the biggest guns will always win the day. Emerge victorious and you'll enjoy the spoils of war: Tissot, official watch of Survival, is offering a fantastic Tissot Racing-Touch Watch to the person with the fastest time through the assault course at each event.
How should I train?
To get yourself battle-ready, personal trainer Cathy Brown – a member of Team MH and former European boxing champion – recommends the ingenious sideways chin-up.
“Adopt a wide pull-up grip, with the backs of your hands facing your body,” says Brown. “Pull up as normal, holding at the top. Now move laterally, to kiss your left knuckles, and then to your right. Start off with five reps, and increase from there as you build strength.” Camo-paint optional.
“Adopt a wide pull-up grip, with the backs of your hands facing your body,” says Brown. “Pull up as normal, holding at the top. Now move laterally, to kiss your left knuckles, and then to your right. Start off with five reps, and increase from there as you build strength.” Camo-paint optional.
Why?
“This move builds your cross-lateral strength,” explains Cathy. “It means your body becomes more adept at pulling itself up from multiple directions – which will be particularly useful on the cargo nets and rope swings.” You’ll feel the benefits in your shoulders, back and chest as well as your arms, giving you an all-round upper body advantage in the field when hostilities commence. You might need to call in some heavy duty back-up from your washing machine afterwards, though…
Survival of the Fittest: The Hay Bale Scramble
How to train for the first obstacle you’ll encounter at Survival of the Fittest
With just 10 weeks to go until Survival of the Fittest returns, we take the first of our weekly looks at the 10 obstacles blocking your path to glory. And where better to start than the very first impediment on all four courses: The Hay Bale Scramble. Just seconds from the start lines of Cardiff, Nottingham, Edinburgh and our newest event, London, read on for how to KO our very own giant haystacks.
What is it?
A stacked staircase of square hay bales, made considerably harder to conquer by the hundreds of flailing limbs trying to do exactly the same thing at the same time. The trick with this opening obstacle is to sprint straight at it from the start to give yourself the clearest path. Then it’s a case of leaping from level to level as smoothly as possible, without losing balance or momentum. Your goal for this Survival classic – other than staying on your feet – should be to get into a strong position at the front of your wave: separating the wheat from the chaff, if you will (sorry).
How should I train?
If you fail to prepare, you’d better prepare to fail. And that’s not something you want to be doing at the very first Survival hurdle. To get yourself in bale-busting shape, personal trainer Cathy Brown – a member of Team MH and former European boxing champion – recommends box jumps. “Set up a box about hip height,” says Brown. “Starting from a standing position, jump onto it with both feet – landing both firmly in the centre of the box to ensure a full range of movement. Step back down and repeat. Aim for 4 sets of 8 reps, alternating the leg you step down on with each set. As you progress, increase the box height.”
Why?
“This plyometric move enables you to build explosive power in your leg muscles,” says Brown. “It’ll mean you can spring over the hay bales without wasting any time, or upper body strength.” You’ll need to conserve both of those for later in the course...
