OCR training techniques

By February 2, 2015 fitness No Comments

Your OCR tips of the week

I thought I’d give you a couple of tips on how to prepare for some of the obstacles Natural Fitness Company’s course will put your way, so this week I’ve focused on tyre flipping and monkey bars.

Let’s start with tyre flipping. This is a good all round exercise, working the entire body. I’ve got my tyres by asking my local friendly farmer for his old ones.

Make sure you warm up and cool down properly. Once you’ve prepared your body, squat down low keeping your back straight. Scoop your fingers under the tyre and push up with your legs into a standing position. You’re aiming for a quick burst of energy to keep that tyre moving. Remember to keep your back straight at all times.

An ideal tyre training regime? 10 repetitions of 20 flips followed by a minutes’ rest. This will help with your strength, speed and power. Go on, give it a try!

Now for the monkey bars…

The first obstacle (no pun intended!) I came up against yesterday was the temperature. The bars were extremely cold, so gloves with grip really are a must have. Mine were inexpensive at £2 from Homebase, so no special sports wear here.

A great way to practise your monkey bar technique is to start by simply hanging onto the bars. This can be replicated in a gym on a pull-up machine. Once you feel strong enough to hang on for 30 seconds, try and see if you can let go with one hand and then quickly change hands. This will help with your grip strength.

When you’re actually moving from bar to bar, you have to maintain control, focus and momentum. Remember to look ahead, have a plan and ensure you’ve gripped each bar before moving on.

Before I sign off, I thought I’d share a photo of how not to do the monkey bars too 🙂

Silly Mark


P.S. Don’t forget you can come and train this Sunday at Milton Heath. You can sign up now here.

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