The Ultimate Training Plan for Storm The Wall


So you want to #StormTheWall? Our biggest event of the year requires the most training, and we want to help you get prepared to conquer any leg of the race, and of course, the 12-foot wall. Here are some of our best tips for ways to train for Storm 2018.

Swim

Start your team off right by killing it in the pool. Make time to visit our beautiful new UBC Aquatic Centre! It’s the perfect place to train, and it will get you comfortable to swim there on race day. And remember, as a UBC student, you get free entry! Iron People and Competitive heats swim 225 m (5 lengths) and Just For Fun teams swim 125 m (7 lengths). Look at a calendar and decide on days you have a little extra time to spend at the Aquatic Centre. Start out by seeing how many laps you can comfortably swim, and aim to increase that number by at least 1 lap every time you go. Keep in mind the distance you have to swim on race day and continue to work towards that goal! Swimming is a real cardio workout, and if you happen to miss one day at the pool, go for a run or a bike instead to ensure you don’t fall behind in your training plan. And if you need convincing to get into the pool on a cold, rainy day, just remember that there’s a hot tub waiting for you after you train.
For example, your training plan might look like this:
2 minutes floating on stomach and back
2 minutes exhaling underwater out of nose
4×25 swim (rest on each wall)
2×25 kick (with a kickboard)
2×100 swim (try not to rest on the walls)
2×25 kick (without a kickboard)
4×25 swim (rest on each wall)
The Aquatic Centre schedule can be found here: https://www.recreation.ubc.ca/aquatics/aquatics-drop-in/
 

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Sprint

It’s all about preparation and training. You can run on the treadmill at the Birdcoop or your local gym, or take advantage of the warm winter we’re having and run around your neighbourhood, to the beach, or wherever! Have a friend time you and set a goal for how fast you want to be. Remember that the route is only 500m for Just for Fun and Competitive teams and for Iron People! Practice running the sprint route on campus so you’re 100% confident on race day. Running buddies are GREAT for motivation and support, so find a runner in your life to help you train and reach your goal! Cardio classes are also great, and there are many offered on campus that you can register for or do on a drop-in basis. With the Birdcoop AND the new ARC gym on campus, there are plenty of treadmills and no excuses for not getting on one!
Example training plan:
Walk briskly for two minutes to warm up. For the first interval, jog at 25 percent for 30 seconds, followed by a brisk two-minute walk. Next, run 20 seconds at 50 percent capacity and rest with another two-minute walk. For the third interval, go at 90 percent for 15 seconds and then briskly walk for two minutes. For the next several intervals, sprint at 100 percent for five to 10 seconds, with four-minute walks between. Do your interval training on two to three non-consecutive days each week.
 

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Bike

Most of us are comfortable on a bike, but doing the biking leg of Storm the Wall is a whole new challenge. Spinning classes are a great way to train and are offered in the Birdcoop and at countless studios around the city. Bike to school, the grocery store, the beach – anywhere! Make biking a regular part of your routine to ensure you are totally comfortable on race day. Just for Fun bikers must ride for 2 km and Competitive teams and Iron People bike for 3.5 km. It’s not as long as it sounds! You can do it, especially if you take the time to train in advance. It can be overwhelming on race day to bike alongside other competitors, so it might help to go for bike rides with friends or family to get used to other bikers around you and lessen any race-day stress.
Interested in trying out one of UBC’s spinning classes? Find the schedule here: https://www.recreation.ubc.ca/fitness/drop-in/
 

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Long Distance Run

Practice, practice, practice. If you want to do this leg of Storm, you should start training ASAP. Make a running schedule or download a running app that will keep you accountable and force you to train. Runkeeper is a great app for training – it tracks you using your phone’s GPS so you can see the route you took, how far you went, how long it took you, how many calories you burned, etc. You can also set a goal for yourself for how long or how far you want to run. The long distance run for Just for Fun and Competitive teams, as well as for Iron People, is 1.5 km, and you can put that distance into the app and it will pause your music and tell you when you’ve reached that distance! Amazing! You could also go on the treadmill at the gym, take a cardio class, or use the UBC track. Finding a good podcast or making a high-energy, motivational music playlist will make your run so much more enjoyable. Take this opportunity to see new parts of the city and get some fresh air! The Stanley Park Seawall is incredible for those of you who want to run a longer distance outdoors. You can also practice running the route on campus that you’ll run on race day so you know exactly how it feels.
Example training plan:
Week 1 runs
Warm up
Run 2 min, walk 2 min
Repeat 7 times (28 minutes total)
Cool down
Week 2 runs
Warm up
Run 3 min, walk 1 min
Repeat 7 times (28 minutes total)
Cool down
Week 3 runs
Warm up
Run 4 min, walk 1 min
Repeat 6 times (30 minutes total)
Cool down
 

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The WALL

This is something EVERY team member should train for, not only the wall person. Work on your upper body strength by lifting weights at the gym or joining a strength-training class. Also, work on your team communication and have a plan going into it. Look up different techniques or talk to past participants who have had successful wall strategies. There are countless websites and YouTube videos that can help you with upper body at-home workouts that best fit your skill level. This is the leg of Storm that can really stump teams that are otherwise well-trained and fast. And ATTEND YOUR CLINIC! The amazing staff who are running the event will teach you ways to conquer the wall easily and safely.
Example training plan:
1. Push-ups
Full or on knees (20 reps)
2. Knee-ups
Stand and quickly alternate lifting right and left knee to hip height. (Do as many as you can for 1 minute.)
3. Goal-post presses
Extend arms out to sides at shoulder height, elbows bent 90 degrees, palms forward. Raise arms over head, then lower to start. (30 reps)
4. Jumping jacks
(30 reps)
5. Upper bells
Stand with feet shoulder-width apart, knees slightly bent. Place fingers behind head and bring right elbow toward right hip, then left elbow toward left hip. (25 reps per side)
6. Jab/cross
Stand with feet shoulder-width apart, left foot forward, knees slightly bent. Jab forward with left fist, then cross over with right fist. (Do as many as possible in 1 minute.) Switch sides for second circuit.
7. Planks with cross-overs
Begin in full push-up position. Pull right knee toward left elbow, keeping abs tight and back flat; return to start and repeat, alternating sides. (15 reps per side)
 

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Basically, start training NOW! You will be much more confident and at ease if you have adequately prepared for your leg of the race and can help your team be successful. You have more than a month until Storm actually starts, but trust me, that time will pass surprisingly quickly and you don’t want to be unprepared. Master your leg of the race! And make sure you’re having fun and bonding with your team members while you’re doing it. Working towards a goal together will make training so much more fun and allow you to motivate each other. This is the BIGGEST event of the year, so make sure you’re doing everything you can to get ready and have the best experience possible!
 

Embrace Tradition. Embrace the Spirit. Embrace the Storm.

 
Make sure to follow @UBCRec on Facebook and Instagram to get all the latest updates and info about #Storm! We have TONS of exciting stuff happening on our social medias that you will not want to miss 😉
And lastly, remember: you can train non-stop, but it won’t matter if you forget to REGISTER BEFORE MARCH 16TH!! Lock down your team members, choose a team structure (Just for Fun, Competitive, or Iron Persons), and head over to the registration page to make sure you secure a spot before they fill up!!!
 

REGISTER HERE: https://www.recreation.ubc.ca/stormthewall/register/

 
GET TRAINING! GOOD LUCK!!