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Exercises » Obstacle course training

Obstacle course training.CARGO NET

The cargo net is the most techni cal obstacle on the course and it is where you can save the most time on your run. To get a better grasp on completing this obstacle clean and free of blunders, we will break the technique down into categories of the approach, ascent, transition and descent.

The technique literally starts with the obstacle prior, which is usually the balance beam. In approaching the net you want your key foot to attack it. This would be the same foot you use on the wall so that you have that same explosiveness.

Many people stutter step when they approach the cargo net as to get their key foot in play. I recommend you becoming ambidextrous on the balance beam since it is not a key obstacle so that you can approach the net without stutter stepping. Remember, stutter stepping depletes your power and eats up your seconds. If you are doing the switch foot dance before you approach a key obstacle, then to exchange your starting foot, which in this case would be on the balance beam.

To begin a successful ascent you must leap onto the net rather than just stepping onto it. The leap drives you upwards so use that momentum to assist with your speed and take the highest steps possible according to your leg length. The less steps taken, the faster you will be. Any sprint coach will tell you this because stride is such an important factor to improve sprinting speed. It takes twice as long to step on each rung than to skip it to get to the next one. That’s why you see the Tonia D’anna, the Queen of Torque taking the net at three rungs step and did you notice Flash Gignilliat (Kelly G’s) record breaking run in Vegas a couple of years ago? We changed her cargo net ascent to double steps rather than her usual single pitter-patter of the past. Don’t let the visual fool you.

Longer steps appear to be slower until you put a stopwatch to them! Transition over the cargo net should be quick and clean with NO hesitation.

There are appropriate transitions to accompany various rules of organizations. A good guideline to use is the following: Terminator race ~ 1. Use the free fall head over heals flip, as the legal rung to reach is closer to the bottom of the net. 2. My aerial flip is a (the most technical obstacle) close second to this and extremely effective. If one cannot perform the free fall flip without any hesitation, then the aerial is a faster choice.

Nova race ~ The aerial flip is the quickest way to the bottom because my free fall flip is not allowed. Once you perform the aerial you can descend the net with only two main upper body grabs without using your feet. The Tri-Fitness cargo net over the years has evolved to where now you do not have to lower yourself to a designated rung to be able to drop off the net. You can just flip and go! The best flip is the aerial for this because there is no need to free-fall, it would waste time in this case.

training cargo net

If you did the head over heals flip on the first run without free falling, it will take you longer than performing the aerial because of the air-time and prep time involved.

The best tip I can give for descending the cargo net is, do not hesitate to move once you have made your transition over! Take the opportunity immediately to let go and get off. Also take advantage of the race’s rules on when you are allowed to drop off. You’ll notice many people at the Tri-Fit races that keep hanging on the net once they have already flipped. Instead of letting go, they climb down a rung or two before dropping and that is costing them a few seconds, which is a very, very long time on the obstacle course!

Of all the obstacles on the course, the cargo net is where the most seconds can be saved on your run with proper execution. Feel free to email me if you have any questions. www.loriannlloyd.com obstacle course training By Lori Anne Lloyd how to clean the