Hills - Working the Quad & Calf Muscles

I'm talking real, vertical hills, not rolling bumps. Rail hills will challenge your cardio as well as your legs.

Each Tough Mudder event is laid out to use every hill available at the venue. In some cases, where there are too few hills, they'll create man made dirt piles. Remember, it's a challenge, not a walk in the park.

The key is to just keep moving up. Lean forward, into the hill. If it's becoming difficult to go straight up the hill, use a zig zag pattern instead. The zig zag will work your ankles more, but will help you keep moving up in elevation. Don't stop to walk, keep moving upward. You won't build hill running strength and skill by walking.

A local Milwaukee area source for real hills is the six mile black trail loop at Lapham Peak State Park.

Tactical Ladders - A Fun Core Workout

Tactical ladders were employed in both Worlds Toughest Mudder events, not as an obstacle of their own but as a component to larger obstacles. These ladders can become an obstacle in and of itself for an unprepared Mudder.

Negotiating a webbing ladder works the core, grip, forearms and quads. To properly ascend it requires practice, practice and more practice. Instead of going up it like a traditional ladder, you go up the side.

Start with one foot on a rung then position your body in line with one of the two straps that run top to bottom. Your next foot goes around the backside of the ladder and up one rung. Because the ladder is all webbing, it will twist and turn as you shift your weight. It will also try to collapse inward since there is no rigidity to it. Relax and move with the ladder, don't fight it.

Remember, just like in rock climbing, lift with your legs. Don't let your arms do the heavy lifting. They are there for stability control only. Position a foot and step up., repeat. Your quad is a much larger muscle than your bicep.

A training tactical ladder can be made for under $30. I made mine using three 20' ratchet tie downs from Harbor Freight Tools. Got them on sale and with a coupon for $7 each. (coupons rock)

I sewed mine together using polyester thread rated for outdoor furniture in about two hours. The webbing is two inch wide and the ladder is 16' tall. Rungs are positioned 12 " apart and the width is 12". (useable rung width is 8") The stitching is not pretty but it is strong. I reinforced the stitching at the highest stress point where the rung meets the mainstays.

You can hang it off a tree limb, low bridge or second floor balcony. Just be sure your anchor point is SOLID before risking your safety or your LIFE.

Try running up and down one of these five or six times for a hearty workout.

Day One

First official training day for Worlds Toughest Mudder 2013. 24 hour obstacle course mud run.

13.2 mile training run in 44 degrees with a light fog. Beautiful conditions. Half trail tun and half road run. Finished the last mile with a hill climb.
I got so warm I went shirtless.

Worlds Toughest Mudder Official Page 2012

2011 Official Video Worlds Toughest Mudder