Spartan Race Training with Heather Gollnick
Getting yourself to the finish line is one thing, but challenging yourself to be the best you can be - that’s next level thinking. In obstacle course races (OCR), more so than other sport, variety in training is the key to improving your performance. One of Heather’s favorite OCRs is the Spartan Race. With course lengths from 5k and 20 obstacles (Spartan Sprint), 10k and 20 obstacles (Spartan Super), 21k and 30 obstacles (Spartan Beast), to 50k and 60 obstacles (Spartan Ultra), there are training challenges for any athlete. Heather Gollnick is an Elite Spartan Race Pro Team member and offers online obstacle course / Spartan Race training through her IronEdge Coaching website.
Heather also competes in Savage Race pro waves, which features grip-heavy obstacles that Heather excels at. Heather’s training and coaching regime includes grip training that will help you also excel on race day. And at the pinnacle of racing is the OCR World Championship - this year being held in Stratton, Vermont. This race brings athletes from around the world to run a tough obstacle-heavy race. Heather has experience with the OCR WC obstacles and can help you train.
Training and building endurance, total body strength, mobility, agility, and building a strong “mental game” is part of a winning formula. Spartan Pro Team Member & Masters World Champion Heather Gollnick has built comprehensive training plans that will take your training and performance to the next level. From beginner to elite, Heather offers pre-built and fully customized training plans that fit your lifestyle. You can contact Heather directly at IronEdgeCoaching@gmail.com for specific questions about the best training for you.
Heather’s training options include 8 & 12 week Pre-Built as well as Fully Customized Training Plans. All plans include weekly run, strength, core and OCR-specific training.
Training to compete in an obstacle course race is different than training for other events. Good grip strength is fundamental to completing obstacle courses without failing. Core strength is required to get your body over, around and along walls, and a good running pace is key to keeping good time between obstacles.
Obstacle courses offer a unique challenge, so your training must be unique as well. Heather’s goal is to provide you with a comprehensive plan that will build your strength, agility, and confidence in your ability to cross the finish line with a sense of accomplishment. If you are serious about training with a Spartan Pro and SGX Coach, contact Heather so she can offer the best training option for you.
Recommended OCR Training Equipment
Heather says "I like to do dead hangs with the Ball Grips in my hands – this is good OCR training that helps build forearm and grip strength endurance for the longer obstacle course races."
For developing obstacle course skills, Heather recommends using either the Grip Wheel or the Beater Bar. The Grip Wheel is great for building upper body strength and hand-eye coordination. It can also be used to emulate the Spartan Twister Obstacle if you place your body perpendicular to the bar. The foam grips are easy on the hands so you can train without tearing your callouses.
The Beater Bar emulates the Spartan Beater obstacle. While the Spartan Beater has 4 spinning pipes, and the beater bar has only 3, it still provides the training required to reach and grab for a moving object. Also, pushing your limits on the number of Beater Bar repetitions is a great way to build upper body strength!
About Heather Gollnick
Heather Gollnick is a 5-time Ironman Champion and Spartan Pro Team member with 20 years of coaching experience. She is an SGX-certified coach, current Triathlon Head Coach at Liberty University, and is a mom of three fully grown kids. Her list of athletic accomplishments is extensive. Her OCR-specific accomplishments at the Spartan Races include:
2016 Spartan Female Masters World Champion
2017 & 2018 Female Masters “Athlete of the Year” Award Winner
33 Podium Finishes Spartan Elite & Masters Division
You can contact Heather Gollnick by emailing her at IronEdgeCoaching@gmail.com or visiting her at the Iron Edge Coaching website http://heathergollnick.us/.