OCR ULTRA BEAST TRAINING PROGRAMEVERYTHING YOU NEED TO EARN YOUR BELT BUCKLE

DISCLAIMERThis program is not designed to diagnose or evaluate any medical condition. An Ultra Beast should not be taken likely. If you have any reason for not participating in physical exercise or have any complications come up during training, please see a medical professional

immediately and discontinue training. This plan is a guide to help you along the process but will not be monitored by anyone but yourself, so be smart with your training.

WELCOME TO THE PROGRAM!I am excited to work with you to help you in taking on the ultimate challenge of the Ultra Beast. This should come as no surprise, but you will have a long road ahead. You will be challenge not only physically but mentally.

This plan is here to help you in your training process. This will be the template. It can be modified based on your situation, but if you make changes, make sure you understand why you are changing certain things. If you should need help in the process, please email me at mike@ocrunderground.com to help you along the way.

LET’S REVIEW THE PLAN.

This will be a 4 month training plan. This program was generated with at least a small base of training and conditioning established. It is assumed that if you have already put in some work if you are considering to do an Ultra Beast. If you haven’t, it is strongly recommend you hold off on this program until you are ready to jump into week 1.

The program will be divided into 3 types of workouts. You will have a strength program, running program, and tactical program. All of these were designed to work together to make sure you are ready for anything that might be thrown your way.

All the workouts are progressive, meaning they will get more and more challenging. One important part of this plan is that you take care of your body. This amount of training can take its toll on your body if you are not careful. Listen to your body and work with other rehab professionals when any issues do come up.

You will notice that every few weeks there is a drop in intensity. These are by design. You will have planned recovery weeks. This doesn’t mean you won’t workout but it will mean you need to cut back on intensity before we move into the next phase. If you need any substitutions for exercises please contact me.

TABLE OF CONTENTS05. THE CALENDAR

10. STRENGTH WORKOUTS

20. THE RUNNING PROGRAM

31. TACTICAL WORKOUTS

37. NUTRITION

40. FUEL AND FIRE MENTORSHIP PROGRAM

THE CALENDARThis workout calendar is to give you an idea of how to lay out the workouts, but if you need move workouts around that is fine.

This is just a starting point for you to work with.

MONTH 1TH

E CA

LEND

AR

SUN MON TUE WED THU FRI SAT

1 2 3 4 5 6

Strength Workout A

Foundation Run

Rest / Recovery Day

Strength Workout B

Speed Play Run Strength Workout A

7 8 9 10 11 12 13

Tactical Workout

Strength Workout A

Fast Finish Run Rest / Recovery Day

Strength Workout B

Hill Repeats Long Run

14 15 16 17 18 19 20

Tactical Workout

Strength Workout A

Fast Finish Run Rest / Recovery Day

Strength Workout B

Hill Repeats Long Run

21 22 23 24 25 26 27

Tactical Workout

Recovery Run (AM) / Strength Workout A (PM)

Fast Finish Run Rest / Recovery Day

Strength Workout B

Foundation Run Long Run

28 29 30

Tactical Workout

Strength Workout A

Fast Finish Run

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MONTH 2TH

E CA

LEND

AR

SUN MON TUE WED THU FRI SAT

1 2 3 4

Rest / Recovery Day

Strength Workout B

Recovery Run Long Run

5 6 7 8 9 10 11

Tactical Workout

Tempo Run (AM) / Strength Workout A (PM)

Foundation Run Rest / Recovery Day

Strength Workout B

Recovery Run (AM) / Foundation

Run (PM)

Long Run

12 13 14 15 16 17 18

Tactical Workout

Hill Repeats (AM) / Strength Workout A (PM)

Foundation Run Rest / Recovery Day

Strength Workout B

Recovery Run (AM) / Foundation

Run (PM)

Long Run w/ Speed Play

19 20 21 22 23 24 25

Tactical Workout

Cruise Interval (AM) / Strength Workout A (PM)

Foundation Run Rest / Recovery Day

Strength Workout B

Recovery Run (AM) / Foundation

Run (PM)

Long Run with Fast Finish

26 26 28 29 30 31

Tactical Workout

Strength Workout A

Fast Finish Run Rest / Recovery Day

Strength Workout B

Recovery Run (AM) / Foundation

Run (PM)

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MONTH 3TH

E CA

LEND

AR

SUN MON TUE WED THU FRI SAT

1

Race Simulation Short (5–6hr)

2 3 4 5 6 7 8

Tactical Workout

Strength Workout A

Cruise Interval Rest / Recovery Day

Strength Workout B

Recovery Run Long Run w/ Speed Play

9 10 11 12 13 14 15

Tactical Workout

Strength Workout A

Hill Repeats (AM) / Recovery

Run (PM)

Rest / Recovery Day

Strength Workout B

Recovery Run (AM) / Foundation

Run (PM)

Long Run

16 17 18 19 20 21 22

Tactical Workout

Strength Workout A

Cruise Interval Run (AM) / Recovery

Run (PM)

Rest / Recovery Day

Strength Workout B

Recovery Run (AM) / Foundation

Run (PM)

Long Run w/ Fast Finish

23 24 25 26 27 28 29

Tactical Workout

Strength Workout A

Long Interval Run – Hills (AM) /Recovery Run (PM)

Rest / Recovery Day

Strength Workout B

Recovery Run (AM) / Foundation

Run (PM)

Long Run

30

Tactical Workout

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MONTH 4TH

E CA

LEND

AR

SUN MON TUE WED THU FRI SAT

1 2 3 4 5 6

Strength Workout A

Tempo Run 6 Rest / Recovery Day

Strength Workout B

Recovery Run 3 (AM) / Foundation

Run 3 (PM)

Long Run w/ Speed Play 3

7 8 9 10 11 12 13

Tactical Workout

Strength Workout A

Mixed Interval Run 4

Rest / Recovery Day

Strength Workout B

Recovery Run 4 (AM) / Foundation

Run 4 (PM)

Race Simulation Long Run

14 15 16 17 18 19 20

Tactical Workout

Strength Workout A

Cruise Interval Run 4

Rest / Recovery Day

Strength Workout B

Recovery Run 6 (AM) / Foundation

Run 6 (PM)

Long Run w/ Fast Finish 6

21 22 23 24 25 26 27

Tactical Workout

Strength Workout A

Tempo Run 6 Rest / Recovery Day

Strength Workout B

Mixed Interval Run 2

Long Run with Speed Play 3

28 29 30 31

Tactical Workout

Strength Workout Taper

Rest / Recovery Day

Rest / Recovery Day

Recovery Run 4

Recovery, Foam Roll & Stretch Day

Race Day!

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STRENGTH WORKOUTS“Strength does not come for phyical capacity. It comes from an indomitable will.” — Mahatma Gandhi

STRE

NGTH

TRA

ININ

G STRENGTH TRAININGFollowing you will find your strength program. Use the calendar to follow along with. There will be video links for all the exercises. There will be some needed equipment for this program. If you do not have access to certain ones, please let me know and substitutions can be made.

It is important to make sure you recover from each training phase. You will complete each workout plan for 4 weeks. The final week will be your deload week. You can still perform the same workout, but you will reduce the intensity. To do this make sure you use slightly lighter weight than you normally do and/or leave a few reps in the tank after each set. The goal here is to just focus on quality movement versus pushing the most you can.

HERE IS A LIST OF RECOMMENDED EQUIPMENT:

DUMBBELLS

KETTLEBELLS

BARBELLS

MEDICINE BALLS

SUSPENSION TRAINER

SANDBAG

GLIDERS OR FURNITURE MOVERS

BANDS

BUCKET

FOAM ROLLER

MINI BANDS

BATTLING ROPES

JUMP ROPE

TIP: CLICK ON EACH FOR A SAMPLE PRODUCT

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MONT

H 1

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RENG

TH W

ORKO

UT A MYOFASCIAL RELEASE SETS REPS REST

CALVES 1 60s —

ADDUCTOR 1 60s —

QUADRICEPS 1 60s —

LATS 1 60s —

MOBILITY EXERCISES SETS REPS REST

BRETZEL 1 8 —

RECTUS FEMORIS STRETCH 1 8 —

ADDUCTOR STRETCH 1 8 —

QUADRUPED TSPINE ROTATION 1 8 —

CORRECTIVES SETS REPS REST

TK TURNS POSTERIOR LOAD 2 5ea 30s

SLIDING HIP FLEXION W/ ABDUCTION 2 10ea 30s

DEEP SQUAT PROGESSION 2 8 30s

POWER EXERCISES SETS REPS REST

DB SQUAT CLEAN 3 5 45S

TRX MUSCLE UPS 3 8 45S

STRENGTH EXERCISES SETS REPS REST

SLIDING REVERSE LUNGE W/ RAISE 4 8ea 45s

ECC PULL UPS 4 6 60s

KB DEADLIFT 3 10 45s

CRAWLING PUSH UPS 3 8 45s

TRX ROWS 3 12 45s

STIR THE POT 3 8ea 45s

ADDITIONAL WORK SETS REPS REST

LEG FINISHER 1 – 2 24 90s

SQUAT/LUNGE/SQUAT JUMP/LUNGE JUMP

TIP: CLICK ON THE EXERCISE TO WATCH AN INSTRUCTIONAL VIDEO

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MONT

H 1

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TREN

GTH

WORK

OUT

B

TIP: CLICK ON THE EXERCISE TO WATCH AN INSTRUCTIONAL VIDEO

MYOFASCIAL RELEASE SETS REPS REST

CALVES 1 60s NA

ADDUCTOR 1 60s NA

QUADRICEPS 1 60s NA

LATS 1 60s NA

MOBILITY EXERCISES SETS REPS REST

BRETZEL 1 8 NA

RECTUS FEMORIS STRETCH 1 8 NA

ADDUCTOR STRETCH 1 8 NA

QUADRUPED TSPINE ROTATION 1 8 NA

CORRECTIVES SETS REPS REST

TRX SINGLE LEG REACH 2 10ea 30s

TRX KNEE TUCKS 2 10ea 30s

1/2 KNEELING KB HALO 2 10ea 30s

POWER EXERCISES SETS REPS REST

BOX JUMPS 3 6 60s

MB SLAMS 3 12 60s

STRENGTH EXERCISES SETS REPS REST

BB HIP THRUST 4 8 45s

1/2 KNEELING KB BU PRESS 4 6ea 60s

BULGARIAN SQUATS 3 10ea 45s

SA DB ROW 3 10ea 45s

SANDBAG LATERAL LUNGE HIGH PULL 3 8ea 45s

LATERAL BEAR CRAWL 3 20yds 45s

ADDITIONAL WORK SETS REPS REST

BATTLING ROPE JUMPING JACKS 3 20s 10s

ICE SKATERS 3 20s 10s

KB SWING 3 20s 10s

DOUBLE UNDERS OR JUMP ROPE 3 20s 10sTIP: CLICK ON THE EXERCISE TO WATCH AN INSTRUCTIONAL VIDEO

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MONT

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TREN

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WORK

OUT

A

TIP: CLICK ON THE EXERCISE TO WATCH AN INSTRUCTIONAL VIDEO

TIP: CLICK ON THE EXERCISE TO WATCH AN INSTRUCTIONAL VIDEO

MYOFASCIAL RELEASE SETS REPS REST

PLANTAR FASCIA 1 60s NA

HIP ROTATOR 1 60s NA

TRICEPS 1 60s NA

TSPINE 1 60s NA

MOBILITY EXERCISES SETS REPS REST

HIP FLEXOR W/ TRICEP STRETCH 1 8 NA

TOWEL SHOULDER STRETCH 1 8 NA

DOWNWARD DOG ANKLE MARCH 1 8 NA

SHIN BOX 1 8 NA

CORRECTIVES SETS REPS REST

HALF KNEELING CABLE LIFT 2 10ea 30s

ADVANCED STRAIGHT LEG BRIDGE 2 10ea 30s

PLANK W/ KNEE FLEXION 2 8ea 30s

POWER EXERCISES SETS REPS REST

HURDLE JUMPS 3 6 60s

MB STEP AND THROW 3 5ea 60s

STRENGTH EXERCISES SETS REPS REST

BB DEADLIFT 5 5 30s

FEET ELEVATED PUSH UP 5 6 60s

LUNGE TO STEP UP 3 8ea 30s

KB ROW W/ TOWEL 3 8ea 30s

BB OVERHEAD HOLD 3 25s 30s

ADDITIONAL WORK SETS REPS REST

HEAVY DB FARMERS WALK 6 30s 0

DB BURPEES 6 5 0

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MONT

H 2

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TREN

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WORK

OUT

B

TIP: CLICK ON THE EXERCISE TO WATCH AN INSTRUCTIONAL VIDEO

MYOFASCIAL RELEASE SETS REPS REST

PLANTAR FASCIA 1 60s NA

HIP ROTATOR 1 60s NA

TRICEPS 1 60s NA

TSPINE 1 60s NA

MOBILITY EXERCISES SETS REPS REST

HIP FLEXOR W/ TRICEP STRETCH 1 8 NA

TOWEL SHOULDER STRETCH 1 8 NA

DOWNWARD DOG ANKLE MARCH 1 8 NA

SHIN BOX 1 8 NA

CORRECTIVES SETS REPS REST

BRIDGE HOLD WITH CHOP 2 6ea 30s

1/2 KNEELING PALLOF PRESS 2 10ea 30s

MOUNTAIN CLIMBER W/ ROTATION 2 10ea 30s

POWER EXERCISES SETS REPS REST

STEP JUMPS 3 6 30s

MB SCOOP THROW 3 12 30s

STRENGTH EXERCISES SETS REPS REST

COMPLETE AS MANY ROUNDS IN 30 MINUTES.

CHIN UP 5 0

PUSH UP 10 0

SANDBAG SQUAT 15 0

KB SWING 20 0

ADDITIONAL WORK SETS REPS REST

WALL SIT (ADD WEIGHT IF NEEDED) 6 30s 10s

BEAR CRAWL 6 20yd 10s

TIP: CLICK ON THE EXERCISE TO WATCH AN INSTRUCTIONAL VIDEO

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MONT

H 3

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TREN

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WORK

OUT

A

TIP: CLICK ON THE EXERCISE TO WATCH AN INSTRUCTIONAL VIDEO

TIP: CLICK ON THE EXERCISE TO WATCH AN INSTRUCTIONAL VIDEO

MYOFASCIAL RELEASE SETS REPS REST

CALVES 1 60s NA

ADDUCTOR 1 60s NA

QUADRICEPS 1 60s NA

LATS 1 60s NA

MOBILITY EXERCISES SETS REPS REST

LEG LOWERING 1 8 NA

STRIDE STRETCH 1 8 NA

INCHWORM 1 8 NA

TRX OVERHEAD REACH 1 8 NA

CORRECTIVES SETS REPS REST

1/2 GET UP 2 5ea 30s

SANDBAG BIRD DOG 2 10ea 30s

ANTERIOR REACH 2 10 30s

POWER EXERCISES SETS REPS REST

SA PUSH PRESS 3 5ea 60s

DEPTH JUMP 3 5 60s

STRENGTH EXERCISES SETS REPS REST

DB STAGGERED STANCE DEADLIFT 3 10ea 20s

PUSH UPS 3 15 60s

DB WALKING LUNGES 3 12ea 20s

DB ROW W/ LEG RAISE 3 10ea 20s

DIP HOLD KNEE RAISE 3 10 20s

KB GOBLET CARRY 3 60s 20s

ADDITIONAL WORK SETS REPS REST

SLED PUSH 5 20yd 0

PLANK HOLD 5 30s 30s

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MONT

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TREN

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WORK

OUT

B

TIP: CLICK ON THE EXERCISE TO WATCH AN INSTRUCTIONAL VIDEO

TIP: CLICK ON THE EXERCISE TO WATCH AN INSTRUCTIONAL VIDEO

MOBILITY EXERCISES SETS REPS REST

LEG LOWERING 1 8 NA

STRIDE STRETCH 1 8 NA

INCHWORM 1 8 NA

TRX OVERHEAD REACH 1 8 NA

CORRECTIVES SETS REPS REST

HOOK LYING BRIDGE 2 10ea 30s

SIDE PLANK 2 20s 30s

WALL SLIDES 2 10ea 30s

POWER EXERCISES SETS REPS REST

BROAD JUMPS 3 6 30s

MB ROTATIONAL THROW W/ STEP 3 8ea 30s

STRENGTH EXERCISES SETS REPS REST

KB GOBLET SQUAT W/ BICEP CURL 3 12 20s

SA LANDMINE PRESS 3 12ea 60s

DB LATERAL LUNGE 3 10ea 20s

JUMPING PULL UPS 3 15 20s

SB HAMSTRING CURLS 3 15 20s

KB BU FARMERS CARRY 3 20yds 20s

ADDITIONAL WORK SETS REPS REST

KB SWING 5 10 0

BURPEES 5 2/4/6/8/10 0

MYOFASCIAL RELEASE SETS REPS REST

CALVES 1 60s NA

ADDUCTOR 1 60s NA

QUADRICEPS 1 60s NA

LATS 1 60s NA

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MONT

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TREN

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WORK

OUT

A

TIP: CLICK ON THE EXERCISE TO WATCH AN INSTRUCTIONAL VIDEO

TIP: CLICK ON THE EXERCISE TO WATCH AN INSTRUCTIONAL VIDEO

MYOFASCIAL RELEASE SETS REPS REST

ANTERIOR TIBIALIS 1 60s NA

POSTERIOR SHOULDER 1 60s NA

QUADRICEPS 1 60s NA

CALVES 1 60s NA

MOBILITY EXERCISES SETS REPS REST

ADDUCTOR W/ TSPINE ROTATION 1 8 NA

STRIDE TO INSTEP 1 8 NA

ROLLING HIP ROTATOR STRETCH 1 8 NA

BAND SHOULDER MOBILITY 1 8 NA

CORRECTIVES SETS REPS REST

HIGH PLANK BAND PULL 2 6ea 30s

SANDBAG AROUND THE WORLD 2 3ea 30s

MINI BAND FORWARD/BACKWARD WALK 2 10ea 30s

POWER EXERCISES SETS REPS REST

SANDBAG CLEAN TO PRESS 3 5 20s

CIRCLE SLAMS 3 8 60s

ADDITIONAL WORK SETS REPS REST

INCLINE TREADMILL SPRINT 5 30s 0

PLANK HOLD 5 60s 30s

STRENGTH EXERCISES SETS REPS REST

SKATER SQUAT 3 8ea 30s

PULL UP WITH DEADHANG 3 6 30s

SUITCASE DEADLIFT 3 12 30s

FEET ELEVATED PUSH UPS 3 15 30s

SANDBAG STEP UPS 3 12ea 30s

1/2 KNEELING CABLE ROTATIONS 3 12ea 30s

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MONT

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TREN

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WORK

OUT

B

TIP: CLICK ON THE EXERCISE TO WATCH AN INSTRUCTIONAL VIDEO

TIP: CLICK ON THE EXERCISE TO WATCH AN INSTRUCTIONAL VIDEO

MYOFASCIAL RELEASE SETS REPS REST

ANTERIOR TIBIALIS 1 60s NA

POSTERIOR SHOULDER 1 60s NA

QUADRICEPS 1 60s NA

CALVES 1 60s NA

MOBILITY EXERCISES SETS REPS REST

ADDUCTOR W/ TSPINE ROTATION 1 8 NA

STRIDE TO INSTEP 1 8 NA

ROLLING HIP ROTATOR STRETCH 1 8 NA

BAND SHOULDER MOBILITY 1 8 NA

CORRECTIVES SETS REPS REST

TURKISH GET UPS 2 4ea 30s

SANDBAG PLANK PULL 2 6ea 30s

KB RACKED MARCHING 2 10ea 30s

POWER EXERCISES SETS REPS REST

BATTLING ROPE LUNGE JUMPS 3 10s 20s

MB SLAM TO ROTATIONAL THROW 3 8ea 60s

STRENGTH EXERCISES SETS REPS REST

EVERY MINUTE ON THE MINUTE - 15 MINS

KB SQUAT PRESS 15 5 0

PUSH UP SHOULDER TAP 15 5 0

KB SWING 15 5 0

FLEXED OR DEAD ARM HANG KNEE TUCK 15 5 0

ADDITIONAL WORK SETS REPS REST

Perform 10 walking lunges followed by 1 burpee. Continue to do 10 lunges but each round add 1 burpee until you hit 10 burpees.

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THE RUNNING PROGRAMTo maximize the development of energy systems, it is highly recommended to use a HR monitor (purchase one here).

If you do not have one, you can use perceived exertion as an estimate:

ZONE 1: EASY/LIGHT – ZONE 2: MODERATE LIGHT/MODERATE – ZONE 3: SOMEWHAT HARD – ZONE 4: VERY HARD – ZONE 5: EXHAUSTIVE

THE RUNNING PROGRAMBELOW YOU WILL FIND THE RUNNING PLAN FOR THE NEXT 4 MONTHS. IT IS IMPORTANT THAT YOU UNDERSTAND YOUR TRAINING ZONES FOR THIS PORTION. YOU WILL HAVE TO PERFORM A LACTATE THRESHOLD TEST AND HAVE A HR MONITOR TO DO THIS.

You can see someone about VO2 max testing and get this done more accurately, but if you want to find a quick do it yourself version here is what you will do.

You can perform this on a track, treadmill, or any flat surface. Start with a few minutes of light running as your warm up. When ready you will start a timer. Your goal is to run as hard/fast as possible for 30 minutes. Be careful not to start to hard and die at the end. The goal is to maintain a fairly constant, hard pace.

At 10 minutes you will note your heart rate and again at 30 minutes. You will take the average of these two HR (assuming you ran consistently). This will be your lactate threshold HR. Once you have this number we can determine your training zones.

CLICK HERE TO USE THIS ZONE CALCULATOR

Enter in your lactate threshold HR in the appropriate box. Once you do this it will give you your training zone heart rates. Make sure to write these down and get to know them. If you know a few race times you can enter those in and get your pacing for each zone as well.

Your workouts will be written based on how much time or distance should be spent in each zone, so if you don’t have these numbers the program won’t make sense.

Be sure to stay within your zones. If the workout calls for a low intensity run your job is to maintain a lower HR, so keep your eye on it. Not all workouts will call for a high HR.

THE

RUNN

ING

PROG

RAM

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WORKOUT 1

FOUNDATION RUN

5 Minutes in Zone 135 Minutes in Zone 25 Minutes in Zone 1

WORKOUT 2

SPEED PLAY

5 Minutes Zone 15 Minutes Zone 27 X 2 Minutes Zone 4/2 Minutes Zone 15 Minutes Zone 1

WORKOUT 3

TEMPO RUN 1 Mile Zone 16.5 Miles Zone 2.5 Miles Zone 1

WORKOUT 4

FOUNDATION RUN

5 Minutes Zone 135 Minutes Zone 212 Minutes Zone 3

WORKOUT 5

HILL REPEATS

5 Minutes Zone 15 Minutes Zone 26 X 1.5 Minutes Zone 5 Uphill/2 Minutes Zone 15 Minutes Zone 1

WORKOUT 6

LONG RUN1 Mile Zone 17.5 Miles Zone 2.5 Miles Zone 1

WORKOUT 7

RECOVERY RUN 35 Minutes Zone 1

WORKOUT 8

FAST FINISH RUN

5 Minutes Zone 135 Minutes Zone 215 Minutes Zone 3

WORKOUT 9

HILL REPEAT

5 Minutes Zone 15 Minutes Zone 210 X 1 Minute Zone 5 Uphill/2 Minutes Zone 15 Minutes Zone 1

MONT

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AM WORKOUT 1

RECOVERY RUN 35 Minutes Zone 1

WORKOUT 2

LONG RUN 1 Mile Zone 19.5 Miles Zone 2.5 Miles Zone 1

WORKOUT 3

TEMPO RUN 5 Minutes Zone 15 Minutes Zone 232 Minutes Zone 3

5 Minutes Zone 25 Minutes Zone 1

WORKOUT 4

FOUNDATION RUN

5 Minutes Zone 145 Minutes Zone 25 Minutes Zone 1

WORKOUT 5

AM RECOVERY RUN 40 Minutes Zone 1

PM FOUNDATION RUN

5 Minutes Zone 130 Minutes Zone 25 Minutes Zone 1

WORKOUT 6

LONG RUN 1 Mile Zone 110 Miles Zone 2.5 Miles Zone 1

WORKOUT 7

7 HILL REPEATS

5 Minutes Zone 15 Minutes Zone 28 X 90s Zone 5 Uphill/2.5 Minutes Zone 15 Minutes Zone 1

WORKOUT 8

FOUNDATION RUN

5 Minutes Zone 145 Minutes Zone 25 Minutes Zone 1

WORKOUT 9

AM RECOVERY RUN 40 Minutes Zone 1

PM FOUNDATION RUN

5 Minutes Zone 130 Minutes Zone 25 Minutes Zone 1

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DWORKOUT 10

LONG RUN WITH SPEED PLAY

.5 Mile Zone 11 Mile Zone 210 X .25 Mile Zone 3/.75 Mile Zone 1.5 Mile Zone 1

WORKOUT 11

CRUISE INTERVAL

5 Minutes Zone 15 Minutes Zone 24 X 5 Minutes Zone 3/3 Minutes Zone 15 Minutes Zone 1

WORKOUT 12

FOUNDATION RUN

5 Minutes Zone 150 Minutes Zone 25 Minutes Zone 1

WORKOUT 13

AM RECOVERY RUN 40 Minutes Zone 1

PM FOUNDATION RUN 6

5 Minutes Zone 130 Minutes Zone 25 Minutes Zone 1

WORKOUT 14

LONG RUN WITH FAST FINISH

.5 Miles Zone 111.5 Miles Zone 21 Mile Zone 3

WORKOUT 15

TEMPO RUN5 Minutes Zone 15 Minutes Zone 236 Minutes Zone 3

5 Minutes Zone 25 Minutes Zone 1

WORKOUT 16

FOUNDATION RUN

5 Minutes Zone 145 Minutes Zone 25 Minutes Zone 1

WORKOUT 17

AM RECOVERY RUN 45 Minutes Zone 1

PM FOUNDATION RUN

5 Minutes Zone 135 Minutes Zone 25 Minutes Zone 1

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MONT

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AM WORKOUT 1

RACE SIMULATION SHORT (5 – 6HR)

This workout will require some planning. The run should be performed on a trail and you will bring the following equipment: • Bucket • Kettlebell 5 Mile Zone 1 Trail Run Circuit: Perform as many rounds in 30 minutes as possible.

1. Burpees X 52. Sandbag Cleans X 103. Walking Lunges X 15ea4. KB Swings X 205. Bucket Carry X 25yd

5 Mile Zone 1 Trail Run Repeat Circuit for 30 Minutes 5 Mile Zone 1 Trail Run

WORKOUT 2

CRUISE INTERVAL

5 Minutes Zone 15 Minutes Zone 24 X 5 Minutes Zone 3/3 Minutes Zone 15 Minutes Zone 25 Minutes Zone 1

WORKOUT 3

RECOVERY RUN 45 Minutes Zone 1

WORKOUT 4

LONG RUN W/ SPEED PLAY

.5 Miles Zone 11 Mile Zone 211 X .25 Miles Zone 3/.75 Miles Zone 1.5 Miles Zone 1

WORKOUT 5

AM HILL REPEATS

5 Minutes Zone 15 Minutes Zone 28 X 90s Zone 5 Uphill/2.5 Minutes Zone 15 Minutes Zone 1

PM RECOVERY RUN 50 Minutes Zone 1

WORKOUT 6

AM RECOVERY RUN 50 Minutes Zone 1

PM FOUNDATION RUN

5 Minutes Zone 140 Minutes Zone 25 Minutes Zone 1

RETURN TO TABLE OF CONTENTSOCR ULTRA BEAST TRAINING PROGRAM PAGE 25

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DWORKOUT 7

LONG RUN WITH SPEED PLAY

.5 Miles Zone 11 Mile Zone 212 X .25 Miles Zone 3/.75 Miles Zone 1.5 Miles Zone 1

WORKOUT 8

AM HILL REPEATS

5 Minutes Zone 15 Minutes Zone 212 X 1 Minutes Zone 5 Uphill/2 Minutes Zone 15 Minutes Zone 1

PM RECOVERY RUN 55 Minutes Zone 1

WORKOUT 9

AM RECOVERY RUN 55 Minutes Zone 1

PM FOUNDATION RUN

5 Minutes Zone 145 Minutes Zone 25 Minutes Zone 1

WORKOUT 10

LONG RUN 1 Mile Zone 112.5 Miles Zone 2.5 Miles Zone 1

WORKOUT 11

AM CRUISE INTERVAL RUN

5 Minutes Zone 15 Minutes Zone 24 X 8 Minutes Zone 3/3 Minutes Zone 15 Minutes Zone 1

PM RECOVERY RUN 60 Minutes Zone 1

WORKOUT 12

AM RECOVERY RUN 60 Minutes Zone 1

PM FOUNDATION RUN

5 Minutes Zone 150 Minutes Zone 25 Minutes Zone 1

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DWORKOUT 13

LONG RUN WITH FAST FINISH

.5 Miles Zone 112 Miles Zone 21.5 Miles Zone 3

WORKOUT 14

AM LONG INTERVAL RUN

5 Minutes Zone 15 Minutes Zone 26 X 3 Minutes Zone 4/2 Minutes Zone 15 Minutes Zone 1

PM RECOVERY RUN 60 Minutes Zone 1

WORKOUT 15

AM RECOVERY RUN 60 Minutes Zone 1

PM FOUNDATION RUN

5 Minutes Zone 150 Minutes Zone 25 Minutes Zone 1

WORKOUT 16

LONG RUN 1 Mile Zone 113 Miles Zone 2.5 Miles Zone 1

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AM WORKOUT 1

TEMPO RUN

5 Minutes Zone 15 Minutes Zone 230 Minutes Zone 35 Minutes Zone 25 Minutes Zone 1

WORKOUT 2

AM RECOVERY RUN 30 Minutes Zone 1

PM FOUNDATION RUN

5 Minutes Zone 120 Minutes Zone 25 Minutes Zone 1

WORKOUT 3

LONG RUN WITH SPEED PLAY

.5 Miles Zone 11 Mile Zone 212 X .25 Miles Zone 3/.75 Miles Zone 1.5 Miles Zone 1

WORKOUT 4

MIXED INTERVAL RUN 4

5 Minutes Zone 15 Minutes Zone 22 X 1.5 Minutes Zone 5/2.5 Minutes Zone 12 X 5 Minutes Zone 4/2 Minutes Zone 110 Minutes Zone 3/2 Minutes Zone 12 X 1.5 Minutes Zone 5/2.5 Minutes Zone 12 X 5 Minutes Zone 4/2 Minutes Zone 15 Minutes Zone 1

WORKOUT 5

AM RECOVERY RUN 35 Minutes Zone 1

PM FOUNDATION RUN 4

5 Minutes Zone 125 Minutes Zone 25 Minutes Zone 1

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MONT

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UNNI

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ROGR

AM C

ONT’

DWORKOUT 6

RACE STIMULATION LONG 7 – 8HR

This workout will require planning. For the running portion a hilly trail route will be the best option. For the circuit you will need the following equipment:

• Sandbag• Bucket • Kettlebells

8 Mile Zone 1 Trail Run

Circuit: As many rounds as possible in 30 minutes

1. Sandbag Shoulder Walking Lunges X 10ea2. Bear Crawl X 20yd3. Bucket Carry X 20yd4. Burpees X 105. KB Farmers Carry X 20yd

8 Mile Zone 1 Trail Run

Circuit: As many rounds as possible in 30 minutes

1. Sandbag Squat Press X 102. Sandbag Bent Over Row X 103. KB Swings X 104. Push Ups X105. Crab Walk X 20yd

8 Mile Zone 1 Trail Run

WORKOUT 7

CRUISE INTERVAL RUN 4

5 Minutes Zone 15 Minutes Zone 24 X 10 minutes Zone 3/3 Minutes Zone 15 Minutes Zone 25 Minutes Zone 1

WORKOUT 8

AM RECOVERY RUN 50 Minutes Zone 1

PM FOUNDATION RUN

5 Minutes Zone 140 Minutes Zone 25 Minutes Zone 1

WORKOUT 9

LONG RUN WITH FAST FINISH

.5 Miles Zone 117.5 Miles Zone 22 Miles Zone 3

OCR ULTRA BEAST TRAINING PROGRAM PAGE 29 RETURN TO TABLE OF CONTENTS

MONT

H 4

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UNNI

NG P

ROGR

AM C

ONT’

DWORKOUT 10

TEMPO RUN 30 Minutes Zone 1

WORKOUT 11

MIXED INTERVAL

5 Minutes Zone 15 Minutes Zone 21.5 Minutes Zone 5/2 Minutes Zone 15 Minutes Zone 4/2 Minutes Zone 110 Minutes Zone 3/2 Minutes Zone 15 Minutes Zone 4/2 Minutes Zone 11.5 Minutes Zone 55 Minutes Zone 1

WORKOUT 12

LONG RUN WITH SPEED PLAY

.5 Miles Zone 11 Mile Zone 212 X .25 Miles Zone 3/.75 Miles Zone 1.5 Miles Zone 1

WORKOUT 13

FOUNDATION RUN 4

5 Minutes Zone 125 Minutes Zone 25 Minutes Zone 1

WORKOUT 14

RECOVERY RUN 35 Minutes Zone 1

OCR ULTRA BEAST TRAINING PROGRAM PAGE 30 RETURN TO TABLE OF CONTENTS

TACTICAL WORKOUTSThese workouts are designed to simulate your race pace. Keep intensity up as you perform each workout.

TACTICAL WORKOUTSI’M SURE WE ALL WISH WE HAD A BACK YARD FULL OF OBSTACLES TO PRACTICE ON, AND MAYBE YOU DO, BUT FOR THIS PROGRAM I WILL ASSUME YOU DO NOT HAVE SOMETHING LIKE THIS. SO YOUR OBSTACLE SPECIFIC WORKOUTS WILL BE DESIGNED WITH THAT IN MIND.

If you do have access to obstacles than you will absolutely through them in the mix on your own. These workouts are designed to push intensity, improve grip, and stimulate the race as best we can.

The goal of these workouts are to best prep you for the conditions you will face in the race. These workouts should be intense. Here we put together all the elements you need for racing including running, carrying, climbing, crawling, and jumping.

One area that you will want to really focus on in terms of prepping your body for the demands of racing is controlling impact. Running and jumping require a lot of force to travel through the body. If you aren’t careful these can add up quickly and stop your training quickly.

Two drills that I want you to regularly focus on are landing drills and jump rope. These very simple drills can go a long way for developing your body. But the key is consistency. Make the landing drills part of your workout and use the jump roping drills as either part of your warm up or conditioning after your tactical workouts. For jump ropes you will want to build up to 5–10 minutes of continuous jumping using a variety of strategies. In the videos below you will find some great techniques for both landing and jump roping.

JUMP ROPE DRILLS — LANDING DRILLS

TACT

ICAL

WOR

KOUT

S

OCR ULTRA BEAST TRAINING PROGRAM PAGE 32 RETURN TO TABLE OF CONTENTS

MONT

H 1

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ACTI

CAL

WORK

OUT

TIP: CLICK ON THE EXERCISE TO WATCH AN INSTRUCTIONAL VIDEO

MYOFASCIAL RELEASE SETS REPS REST

CALVES 1 60s NA

ADDUCTOR 1 60s NA

QUADRICEPS 1 60s NA

LATS 1 60s NA

MOBILITY EXERCISES SETS REPS REST

WALKING KNEE HUGS 1 8 NA

WALKING QUAD STRETCH 1 8 NA

HIP/HAMSTRING STRETCH 1 8 NA

STRIDE STRETCH 1 8 NA

DYNAMIC WARM UP SETS REPS REST

JOG/BACKPEDAL 1 10yd NA

A SKIP/B SKIP 1 10yd NA

SIDE SHUFFLE/SIDE SHUFFLE 1 10yd NA

HIGH KNEES/BUTT KICKS 1 10yd NA

CIRCUIT 1 SETS REPS REST

RUN 400M 3 3ea 0

MAX FLEX/MAX DEAD HANG 3 1 60s

CIRCUIT 2 SETS REPS REST

RUN 400M/800M/1600/800M/400M 1 0

KB STEP UPS 5 10ea 0

TOWEL HANGS OR SLIDES 5 4ea/max 0

CRAB WALK 5 20yd 0

TRX HAMSTRING CURLS 5 10 60s

ADDITIONAL WORK Sets Reps Rest

TIP: CLICK ON THE EXERCISE TO WATCH AN INSTRUCTIONAL VIDEO

OCR ULTRA BEAST TRAINING PROGRAM PAGE 33 RETURN TO TABLE OF CONTENTS

MONT

H 2

— T

ACTI

CAL

WORK

OUT

TIP: CLICK ON THE EXERCISE TO WATCH AN INSTRUCTIONAL VIDEO

TIP: CLICK ON THE EXERCISE TO WATCH AN INSTRUCTIONAL VIDEO

MYOFASCIAL RELEASE SETS REPS REST

CALVES 1 60s NA

ADDUCTOR 1 60s NA

QUADRICEPS 1 60s NA

LATS 1 60s NA

MOBILITY EXERCISES SETS REPS REST

WALKING KNEE HUGS 1 8 NA

WALKING QUAD STRETCH 1 8 NA

HIP/HAMSTRING STRETCH 1 8 NA

STRIDE STRETCH 1 8 NA

DYNAMIC WARM UP SETS REPS REST

JOG/BACKPEDAL 1 10yd NA

A SKIP/B SKIP 1 10yd NA

SIDE SHUFFLE/SIDE SHUFFLE 1 10yd NA

HIGH KNEES/BUTT KICKS 1 10yd NA

CIRCUIT 1 SETS REPS REST

TURKISH GET UPS 3 3ea 0

90 DEGREE HANG 3 Max 60s

CIRCUIT 2 SETS REPS REST

RUN 400M 6 1 0

MONKEY BARS OR BAR WALK 6 Down +Back 0

SANDBAG LUNGE WALK 6 10ea 0

SANDBAG BEAR CRAWL 6 30yd 0

BUCKET CARRY 6 90s 0

ADDITIONAL WORK Sets Reps Rest

OCR ULTRA BEAST TRAINING PROGRAM PAGE 34 RETURN TO TABLE OF CONTENTS

MONT

H 3

— T

ACTI

CAL

WORK

OUT

TIP: CLICK ON THE EXERCISE TO WATCH AN INSTRUCTIONAL VIDEO

TIP: CLICK ON THE EXERCISE TO WATCH AN INSTRUCTIONAL VIDEO

MYOFASCIAL RELEASE SETS REPS REST

CALVES 1 60s NA

ADDUCTOR 1 60s NA

QUADRICEPS 1 60s NA

LATS 1 60s NA

MOBILITY EXERCISES SETS REPS REST

WALKING KNEE HUGS 1 8 NA

WALKING QUAD STRETCH 1 8 NA

HIP/HAMSTRING STRETCH 1 8 NA

STRIDE STRETCH 1 8 NA

CIRCUIT 1 SETS REPS REST

1 MILE RUN 1 1 0

CIRCUIT 2 SETS REPS REST

HILL SPRINT 5 30s 0

ALTERNATING 1 ARM HANGS 5 30s 0

LOW LUNGE WALK 5 10ea 0

SLED DRAG 5 30yd 0

PLATE PINCH CARRY 5 30yd 0

SANDBAG SHOULDERING 5 8ea 0

BURPEE HURDLE JUMP 5 45s 60s

DYNAMIC WARM UP SETS REPS REST

JOG/BACKPEDAL 1 10yd NA

A SKIP/B SKIP 1 10yd NA

SIDE SHUFFLE/SIDE SHUFFLE 1 10yd NA

HIGH KNEES/BUTT KICKS 1 10yd NA

OCR ULTRA BEAST TRAINING PROGRAM PAGE 35 RETURN TO TABLE OF CONTENTS

MONT

H 4

— T

ACTI

CAL

WORK

OUT

TIP: CLICK ON THE EXERCISE TO WATCH AN INSTRUCTIONAL VIDEO

TIP: CLICK ON THE EXERCISE TO WATCH AN INSTRUCTIONAL VIDEO

MYOFASCIAL RELEASE SETS REPS REST

CALVES 1 60s NA

ADDUCTOR 1 60s NA

QUADRICEPS 1 60s NA

LATS 1 60s NA

MOBILITY EXERCISES SETS REPS REST

WALKING KNEE HUGS 1 8 NA

WALKING QUAD STRETCH 1 8 NA

HIP/HAMSTRING STRETCH 1 8 NA

STRIDE STRETCH 1 8 NA

DYNAMIC WARM UP SETS REPS REST

JOG/BACKPEDAL 1 10yd NA

A SKIP/B SKIP 1 10yd NA

SIDE SHUFFLE/SIDE SHUFFLE 1 10yd NA

HIGH KNEES/BUTT KICKS 1 10yd NA

CIRCUIT 1 SETS REPS REST

SANDBAG HILL/TREADMILL CLIMB 5 2 min 0

BURPEES 5 10 45s

ADDITIONAL WORK SETS REPS REST

1 MILE ZONE 1 COOL DOWN

CIRCUIT 2 SETS REPS REST

WALL SIT PLATE PINCH 4 30s 0

BEAR CRAWL 4 30yd 0

BUCKET LUNGE WALK 4 10ea 0

90 DEGREE ARM HANG 4 Max 0

MB HOLLOW HOLD 4 30s 60s

OCR ULTRA BEAST TRAINING PROGRAM PAGE 36 RETURN TO TABLE OF CONTENTS

NUTRITION“To eat is a necessity, but to eat intelligently is an art.” — La Rochefoucald

NUTRITIONWHILE THIS PROGRAM IS PRIMARILY FOCUSING ON YOUR TRAINING FOR THE NEXT FOUR MONTHS, WE CAN’T IGNORE YOUR NUTRITION PLAN. THERE ARE MANY DIFFERENT DIRECTIONS YOU CAN GO FOR YOUR EATING PLAN AND THERE ISN’T NECESSARILY ONE BEST OPTION.

So instead of giving you specific foods to eat we will focus on your macro nutrients. The foods you select will be up to you. Just make sure you are choosing high quality foods on a regular basis.

The goal of your nutrition plan is to help fuel your workouts and enhance your recovery. Always keep that in mind when selecting your foods.

The main point I want you to remember is that some workouts will require more fats for fuel and others will require more carbohydrate. The game is to make your body as efficient as possible in switching from using carbs to fat when needed.

We know that during an Ultra Beast you will be challenging both your anaerobic and aerobic energy systems, but the aerobic system will be very important. These means we want your body to learn to be as fat adapted as possible.

This will be done by planning your nutrition around each specific workout. You will essentially have some higher carb days, some lower carb days, and some days where you will try and eliminate certain carbohydrates.

Here is a guideline you will follow for this plan created by Registered Dietitian and SGX Coach Anne L’Heureux.

NUTR

ITIO

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OCR ULTRA BEAST TRAINING PROGRAM PAGE 38 RETURN TO TABLE OF CONTENTS

NUTR

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EAT

SHEE

TLOW INTENSITY UP TO 60 MINUTES / SHORT RUN, AEROBIC RUN, LESS THAN 45 MINUTES

Nothing to eat prior should be fine, assuming you are fueling well around all other workouts. Be sure to have your first meal of the day within an hour of finishing.

DOUBLE SESSION?

If this is a day that you will be incorporating a 2nd session later in the day, add in an additional 20 gram carb, 10 gram protein snack to fuel that 2nd workout.

HIGH INTENSITY CARDIO / TRAINING LASTING UP TO 2 HOURS

60 minutes prior, ingest a snack that is a 3:1 carb to protein ratio. (For every 1 gram of protein, there should be 3 gram of carb). For example 30 grams carb and 10 grams protein. Training lasting >2 hours? Incorporate a fuel midway through the training of an easily digestible carb.

LONG RUN AR/ TRAINING LASTING 2+ HOURS

If running fasted, take along a fuel for the last 45 – 60 minutes, incorporate as needed to maintain intensity.

Option to try fueled: 45 – 60 minutes prior to the start, have a small smoothie that consists of protein powder and 2 tbsp nut butter mixed with water to desired thickness.

MODERATE INTENSITY / AEROBIC RUN LASTING 45 – 90 MINUTES

30 – 45 minutes prior, ingest a snack that is a 2:1 carb to protein ration. (For every 1 gram of protein, there should be 2 gram of carb). For example 20 grams carb and 10 grams protein. For a longer session, have closer to a 30 gram carb, 15 gram protein snack.

TIP: CLICK ON THE EXERCISE TO WATCH AN INSTRUCTIONAL VIDEO

STRATEGY TO FUELING

LOW HR indicates more fat utlized as fuel. Less carbohydrate is needed as long as you are eating adequate healthy carbs as part of your normal daily routine.

HIGH HR activity indicates more carbs utilized as fuel, so fuel prior with a strategic carb/ protein snack. Once completed you can switch back to a more fat fueled approach. Think of the carb/ protein stack strictly as fuel for that high intensity workout.

ADD A SNACK AS INDICATED BY ONE OF THE 3 SECTIONS TO THE RIGHT

FUELING FOR PERFORMANCE GAINSAdequate fueling is important for continued performance gains and improved body composition. Your daily eating habits, food choices, timing, and portions will dictate the outcomes of your training plan. Properly fueled workouts will be stronger and faster. Appropriate recovery fuel will decrease inflammation, assist lean muscle mass growth, and fuel for the next session.

OCR ULTRA BEAST TRAINING PROGRAM PAGE 39 RETURN TO TABLE OF CONTENTS

WHAT’S NEXT?This plan is a perfect start to your training. Depending on where you are in your training you may have to make

a few modifications, but you at least now have the ground work.

MAKE SURE TO CHECK OUT OUR OTHER FREE CONTENT HERE:

IF YOU ENJOYED THIS PROGRAM, WE HAVE PLENTY MORE WHERE THAT CAME FROM. AND MUCH MORE.

If you are ready to step up your training and take the fast track to better movement and better racing check out our mentorship program. Each week you will have access to a complete training program including your energy

systems development, strength, and tactical workouts. We help you plan out your year into off season and in season training, plus have coaching calls and other special training sessions for you. Moreover you will have access to myself to coaching you along your training and Registered Dietitian Anne L’Heureux who will help you

plan out your nutrition and fueling for your races.

GET ALL OF THIS FOR THE LOW COST OF JUST $30/MONTH. TO START JUST CLICK THE BUTTON BELOW TO SET UP YOUR ACCOUNT.

FUEL AND FIRE MENTORSHIP PROGRAM

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