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Alumni News

Adrian Wellman and Curtis Wilson

Peak Performers

February 25, 2014

This is the time of year when many people are focused on improving their fitness for the coming spring. This means something different for each person, from simply walking more to training for an endurance race. Among the latest workout crazes are outdoor obstacle courses called Tough Mudders.

“A Tough Mudder can be an awesome experience for you and your friends. It can help kick-start you back into fitness or redirect your training regimen,” say Adrian Wellman and Curtis Wilson, owners of PEAKS Training and Therapy in Mississauga. The 2012 grads of Sheridan’s Athletic Therapy (Bachelor of Applied Health Sciences) program offer some tips for those interested in taking on a Tough Mudder.

Train for the event
Start 12-16 weeks before the event, with a program that combines full-body resistance training and energy system development (aka. conditioning). It is very important to train both your aerobic and anaerobic energy systems, as both are heavily taxed in obstacle course races. Aim to train 3-4 times per week, while always incorporating some mobility and soft-tissue work to ensure proper recovery between sessions.

Be sure you are in “good enough shape”
This doesn’t mean if you can squat 400lbs and bench press 250lbs you’ll be good to go. Although you need to be physically strong, you must be in good enough “condition” to sustain constant movement for anywhere from two to four hours, with a heart rate between 130 and 170 beats per minute.

Research the event
Find out what obstacles will be in your path. If the course is uphill and has a rope climb, incorporate incline treadmill work and pulling exercises like chin-ups, inverted rows and pull downs, into your program. If the course has tires to run through, include agility ladder/hurdle work to improve lower body coordination and quickness.
Learn more about Adrian and Curtis.

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