How To Train For Hyrox - Tips From The World Champion
Summary
TLDRIn this video, the speaker introduces 'High Rocks,' a dynamic and challenging sport originating from Germany. It involves eight fitness challenges and laps, aiming to find the world's most well-rounded athlete. With a focus on leg strength and upper body pull, the speaker shares tips for beginners and advanced athletes to prepare for the race, emphasizing the importance of training, nutrition, and learning from experienced coaches or mentors. The video also highlights upcoming High Rocks events and encourages viewers to reach out for more information.
Takeaways
- 🏃 High Rocks is a dynamic and challenging sport that originated in Germany and has been growing in the United States for three years.
- 🌟 The sport aims to find the most well-rounded athlete through a combination of fitness stations and running.
- 🔄 High Rocks consists of eight challenges and eight laps, with each lap being 1000 meters, totaling approximately five miles of running.
- ⏱ The speaker holds the world record for High Rocks at 57 minutes and 38 seconds, while the women's best is 53 minutes by Sarah Culty.
- 💪 It's crucial for participants to have a strong running base, with the suggestion to be able to run for at least an hour straight.
- 🏋️♂️ The sport is leg-based and upper body pull-based, emphasizing the importance of leg strength and pull exercises like pull-ups.
- 🔄 Each fitness station in High Rocks is dynamic and takes longer to complete compared to traditional gym exercises, with some sled pushes taking up to 10 minutes.
- 📈 For beginners, the speaker recommends running at least three times a week, including longer runs and interval training.
- 🔑 High level athletes should focus on speed and efficiency while tired, using workouts that simulate the fatigue of High Rocks.
- 🤔 Athletes are advised to learn and practice all the movements at home to avoid learning during the race itself.
- 🍽️ Nutrition is highlighted as important, with the recommendation to eat more than one might think is necessary to fuel the intense training.
Q & A
What is High Rocks and where did it originate from?
-High Rocks is a dynamic and challenging sport that originated in Germany and has been introduced to the United States in the past three years. It involves a combination of fitness stations and running to find the most well-rounded athlete.
How many challenges and laps are there in a High Rocks event?
-A High Rocks event consists of eight challenges and eight laps, with each lap being 1000 meters in distance, totaling approximately five miles of running.
What is the significance of being able to run for an hour straight in High Rocks preparation?
-Being able to run for an hour straight is suggested as it helps prepare participants not only physically for the endurance required in High Rocks but also mentally, as it simulates the feeling of hitting the 'wall' during long-distance running.
Who holds the world record for High Rocks and what is their time?
-The speaker in the script holds the world record for High Rocks with a time of 57 minutes and 38 seconds.
What are some of the fitness stations involved in High Rocks?
-The fitness stations in High Rocks include the skierg, sled push, lead pull, burpee bra, jump rower, farmers carry, lunges, and wall balls.
Why is it important to be quick while tired in High Rocks?
-Being quick while tired is important in High Rocks because it tests an athlete's ability to maintain speed and efficiency during moments of fatigue, which is a critical skill in this high-intensity sport.
What type of training is recommended for a beginner in High Rocks?
-For beginners, it is recommended to run at least three times a week, including 30-minute runs, an interval run, and at least one longer run of 60 to 90 minutes to build cardiovascular and mental endurance.
How can one improve their performance in High Rocks?
-Improvement in High Rocks can be achieved through sport-specific training, working on being quick while tired, and practicing different techniques for each fitness station to avoid learning during the race itself.
What is the advice for someone who is not used to running often and wants to try High Rocks?
-For those not used to running often, the speaker suggests starting with regular running to build up endurance and getting familiar with the feeling of hitting the 'wall' during long runs to mentally prepare for the challenges of High Rocks.
How can an athlete ensure they are sport-specific in their training for High Rocks?
-Athletes can ensure they are sport-specific by frequently practicing all the movements involved in High Rocks, trying different techniques, and learning from other athletes, coaches, or mentors to refine their approach.
What is the importance of nutrition in preparing for High Rocks?
-Nutrition is crucial as the intense workouts involved in High Rocks training can be physically demanding, and eating more than one thinks they need ensures that the body is fueled adequately for both training and competition.
Outlines
🏃♂️ Introduction to High Rocks: The Ultimate Athletic Challenge
The speaker introduces High Rocks, a dynamic and challenging sport that originated in Germany and has been gaining popularity in the United States. The sport involves a combination of fitness stations and running, aiming to identify the most well-rounded athlete. It consists of eight challenges and eight laps, with each lap being 1000 meters, totaling approximately five miles of running. The speaker emphasizes the importance of running endurance, as well as the need to excel in various fitness stations, which include the skierg, sled push, lead pull, burpee bra jump, rower, farmers carry, lunges, and wall balls. The speaker also mentions their world record time and the best women's time, highlighting the sport's demanding nature and the necessity for athletes to be prepared for both physical and mental challenges.
💪 Training Tips for High Rocks Success
The speaker provides comprehensive training advice for athletes preparing for High Rocks. They suggest running at least three times a week, including long runs of 60 to 90 minutes, to build cardiovascular and mental endurance. The importance of leg strength and upper body pull is underscored, with recommendations to include exercises like single leg split squats, lunges, squats, wall balls, pull-ups, dumbbell rows, and barbell rows in one's training routine. The speaker also advises against focusing solely on one type of exercise and encourages athletes to vary their training to avoid getting stuck in a rut. They stress the importance of sport-specific training, learning and practicing techniques before the race, and seeking guidance from coaches or mentors. Lastly, the speaker emphasizes the need for proper nutrition to support the intense training required for High Rocks, and they invite athletes to upcoming races and encourage them to reach out with any questions.
Mindmap
Keywords
💡High Rocks
💡Fitness Stations
💡Running
💡World Record
💡Dynamic Athlete
💡Functional Fitness
💡SkiErg
💡Sled Push
💡Burpee
💡Wall Ball
💡Sport Specific Training
💡Mentor
💡Nutrition
Highlights
Introduction to high rocks, a dynamic and challenging sport originating from Germany.
High rocks combines fitness stations with running to find the most well-rounded athlete.
The sport has been gaining popularity in the United States for three years.
High rocks consists of eight challenges and eight laps, testing both fitness and endurance.
The speaker holds the world record for high rocks with a time of 57 minutes and 38 seconds.
Sarah Culty from Germany holds the women's best score of 53 minutes.
The importance of being able to run for an hour straight as a prerequisite for high rocks.
Each fitness station in high rocks is dynamic and requires different skills.
The fastest station, the farmers carry, takes a minimum of one minute and 15 seconds.
Tips for beginners include running at least three times a week with varying durations.
The mental challenge of high rocks and the importance of training to overcome it.
High rocks is leg-based and upper body pull-based, emphasizing the need for strength in these areas.
The value of pull-ups for grip strength and endurance in high rocks.
Advice for high-level athletes to focus on speed while tired through compromise running.
The importance of being sport-specific and learning techniques before the race.
The speaker's approach to continuous learning and improvement in high rocks.
Recommendation to find a good coach or mentor for guidance and support.
The necessity of eating more than one thinks is needed to fuel the intense training.
Upcoming high rocks races and the speaker's invitation for participation.
Contact information provided for those interested in high rocks training and questions.
Transcripts
oh hey there guys i didn't know you were
here but uh
let me stoke this fire and let's talk
about something i like to call high
rocks
nice fuego ah
[Music]
[Music]
what's up guys i've been getting a lot
of questions lately on how to get ready
for a high rocks this is a newer sport
here in the united states it's been
going on for three years over in europe
originally started in germany
and it's one of the most incredible
sports that i've ever tried it's
incredibly dynamic incredibly
challenging but at the same time
it never seems to get boring it never
seems to get daunting
it's always one of these kind of things
where every single time i turn the
corner
i'm ready for the next challenge i'm
excited about the next challenge and
start to finish
it's a race that i love uh high rocks as
i said originally coming from germany is
eight challenges and eight laps
when i say challenges it's a mixture of
fitness
stations and running our goal basically
is to
do all these fitness stations and
running keep optimal fitness
and be able to find the most
well-rounded athlete in the world as
they say
they call it the world series of fitness
bringing in each one of these stations
trying to be the most dynamic athlete
possible
much like crossfit it's functional
fitness
it's testing your fitness racing your
fitness
but this right here are set movements
every single time
every single race anywhere you go in the
world it's gonna be exactly the same
it'll be very easy for you to understand
if you're getting better or worse
staying the same
and obviously if i'm over in united
states and athlete races in china it's
the same exact course we can truly tell
who's the best person so high rocks as i
said
is eight laps of racing 1000 meters at a
time if you add that all up
it's just about five miles running so
there are a significant
uh there's a significant amount of
running you have to be prepared for this
i hold the world record currently at 57
minutes and 38 seconds the women's best
score is
53 minutes my friend sarah culty from
germany she's
like incredible she's as big as i am
like an amazon woman
and you have to understand like if
you're not a person who's running often
you're going to be challenged by this it
doesn't matter how well you can do
push-ups
pull-ups squat cleans rowing on a
machine
you have to run like i suggest anybody
who's doing this
be able to run for an hour straight
because if you can't run for an hour
straight then you're not going to be
able to do a high rocks for an hour plus
um another big factor in this is
obviously all these eight fitness
stations
are incredibly dynamic it goes through
by doing the skierg
sled push lead pull burpee bra
jump rower uh farmers carry
lunges and then wall balls and
each and every single one of these
stations the fastest station is the
farmers carry
and that takes a minimum of a minute and
15 seconds so understand that your
body's always going to be
constantly challenged for longer
durations of time
whereas most people will finish a bench
press set in under 30 seconds
a squat set in 30 30 to 45 seconds
some of these sled pushes take athletes
up to 10 minutes
if they're not prepared i think the best
sled pushes around two minutes
so that's still a substantial amount of
time so
i'll put you through the whole gamut if
you're a beginning athlete here are some
tips that you can do
one i would be running at least three
times a week do a couple 30 minute runs
maybe one interval run and make sure you
have one of those runs that's about
60 to 90 minutes i think it's incredibly
beneficial to everyone's health
and competition level when you're doing
those longer runs
it will prepare you guys not only from
just a cardiovascular state but also a
mental state
there's always a certain point just like
in marathoning when they say you're
going to hit the wall
if you haven't been there before you're
not familiar with that feeling it's
something that's very challenging it's
it's something that's almost emotional
where you feel scared it's a step that
you've never taken before
and don't let that happen to you out
there on the race floor like it's better
to do in training
where you're in your own environment
when you're out there on the race floor
it can be 10 times more daunting
i've been there trust me as far as it
comes with fitness
high rocks is very leg based and upper
body pull based
so if you think about it like the ski
erg that's upper body pull
uh sled push that's a upper bod it's a
lower body push
sled pull that's lower body and upper
body pull
and then you're going to go into burpees
where that's still like you know
full body every single thing is being
challenged but the primary movers in
this
are going to be your legs and your
pulling up opportunity
so things like single leg split squats
lunges uh squats wall balls these are
all great movements you should be doing
them regularly you can mix it up
constantly
the stronger you are the better you're
gonna be prepared but don't allow
yourself to get stuck in the rut of just
doing squats or just doing lunges like
do it all as far as upper body pull i
tremendously love pull-ups i think if
you can do a fair amount of pull-ups
you're going to do a fair amount of
good you're going to have a great result
when it comes to high rocks because you
need to have that
grip strength grip endurance and just
capacity so
that's great you can do dumbbell rows
you can do barbell rows
anything you grab and pull towards
yourself do it often
change it often be prepared for it
uh and obviously have fun like if you're
just starting this
don't show up and look at the scoreboard
and say i need this
um i'll be honest most people have never
done a high rocks before
see the score that they want and then
typically
are about 10 to 15 minutes behind that
it's happened to almost every athlete
i've ever talked to
they for some reason assume that it's
going to be something and it always ends
up being a little bit more
uh if you're a high level athlete here's
my
best suggestion you need to be able to
work
on being quick
while you're tired uh i don't think it's
important just to be fast i think it's
important to be fast when you're just
feeling terrible
so do what's called compromise running
it's like doing
a workout where you do 50 wall balls
30 calorie row into 200 meters of
running
or you know 400 or 800 meters of running
and repeat that about five times
if you do that workout not only are you
going to be fit for a high rock you'll
be fit for almost anything else you get
involved with
but it's those two first two movements
that are going to make you feel tired
and then what i really want you to do is
get through the first two movements and
then get on that run and really tackle
it
go as hard as you can test yourself so
that you don't
find where your limits are in the race
find it during training
another really big factor is just being
so sport specific
that if you're not trying all these
movements often and trying different
techniques often
you're going to find yourself learning
in the race which is not the important
thing to do it's better to learn at home
and then use your best routine possible
when it comes to race day
um i am such a student of sport
i'm watching other athletes i'm watching
cell phone videos
i'm critiquing myself i'm critiquing
them and then i'm coming home i'm
creating a game plan
and then i'm going to the field of
battle and i'm being my best possible
uh another thing i would suggest is find
a good coach
find a good mentor find a good resource
like you don't have to do all three but
if you can
do that like reach out to people like
myself ask
questions reach out to coaches see if
they'll help you out or if you can get
on one of their programs
i have programs there's tons of athletes
out there that create things
they're going to give you an opportunity
to learn and push yourself because most
of the time people are going to want to
do what's easiest and
easiest for them rather than what they
really really need so
i would say that and last but not least
um
you know eat more than you really think
you need most of these workouts you're
going to be doing are just going to chew
you up high rocks is one of the hardest
things i've ever done in my life
i am always doing these workouts to
prepare for them
and i often catch myself not feeling
well enough so i can be prepared for
tomorrow so
train hard eat well and excel when it
comes to racing
and i hope these guys uh you guys have
learned from these tips
i'm still learning as i'm talking to you
right now it makes me realize things i
got to bring to the drawing board
uh if you have any questions please
email me at housetraining gmail.com
haos training gmail.com uh we have races
coming up we got
austin on may 25th june 3rd
is going to be orlando and then the
national championships are going to be
in chicago and from that point on i
think they're still trying to build up
races for the rest of the season but
just in the next three months guys you
have tremendous amount of opportunity to
come compete
i look forward to seeing you guys at one
of them and if you have any questions
shoot me one of those emails
i hope i can help you out
you
Weitere ähnliche Videos ansehen
How to Start Calisthenics (The Ultimate Beginners Guide)
Gimana Cara Belajar Paling Efektif? (Active Recall)
How I would get chiseled like a Greek God if I had to start from ZERO (I’ve finally done it lol...)
How To Increase Your Pull-Ups From 0 to 10+ Reps FAST (3 Science-Based Tips)
Why You Should Train Like A Hybrid Athlete (Running + Weight Lifting)
How Many Workouts Per Week Will Maximize YOUR Growth?
5.0 / 5 (0 votes)