How To Train for The 2025 Dallas Savage Race: A Comprehensive Guide

How to Train for the Savage Race: A Comprehensive Guide

The Savage Race is one of the toughest and most exhilarating obstacle course races (OCR) around. With a blend of challenging obstacles, demanding terrain, and a mix of running and strength-based tests, it’s designed to push participants to their limits. If you’re gearing up for the Savage Race, it’s crucial to have a solid training plan that covers endurance, strength, agility, and obstacle-specific skills. Here’s a comprehensive guide on how to train for this intense event and make it to the finish line with confidence.

Savage Race at the Little Everglades Ranch | Image provided by Savage Race

1. Understand the Savage Race

Before diving into training, it’s essential to know what you’re up against. The Savage Race typically spans around 5-7 miles and includes over 25 obstacles. Each obstacle varies in difficulty, ranging from climbing walls and rope swings to mud pits, ice baths, and balance challenges. Understanding these will help you tailor your training to build up the necessary skills and resilience.

Some of the signature obstacles include:

• Shriveled Richard (ice-cold water dunk)

• Colossus (a tall quarter-pipe wall with ropes)

• Sawtooth (a challenging set of monkey bars with an incline)

• Davy Jones’ Locker (a platform jump into water)

Expect a mix of physical and mental challenges that demand endurance, strength, agility, and coordination.

Bard Wire Crawl | Image provided by Savage Race

2. Base Training: Building Strength and Endurance

To survive the Savage Race, you need a solid foundation of strength and cardiovascular endurance.

Strength Training

Focus on full-body workouts, as you’ll need strength in your legs, core, and upper body to tackle the obstacles. Here’s a sample breakdown:

• Upper Body: Pull-ups, push-ups, bicep curls, tricep dips, and shoulder presses. These exercises will help you prepare for obstacles like monkey bars and rope climbs.

• Core: Planks, Russian twists, hanging leg raises, and mountain climbers. A strong core aids balance and overall stability.

• Lower Body: Squats, lunges, box jumps, deadlifts, and calf raises. These moves will help you build the power and stability needed for running, jumping, and climbing.

Aim for 2-3 days a week of full-body strength training. Incorporate supersets to build endurance in your muscles, performing exercises back-to-back with minimal rest in between.

Jamie Horianopoulos | Image provided by Savage Race

Endurance Training

You’ll be running for miles, so building running endurance is key. Gradually increase your running mileage until you can comfortably cover at least the race distance, ideally around 6-8 miles.

• Interval Training: Include intervals once a week to build speed and endurance. For example, run hard for 1-2 minutes, then recover with a 1-minute walk or jog.

• Trail Running: Since most Savage Race courses are on rugged terrain, practice running on trails to condition your ankles and knees for uneven surfaces.

• Hill Sprints: These will build leg power and prepare you for the inclines and challenging terrain often found on Savage Race courses.

Mega | Image provided by Savage Race

3. Obstacle-Specific Training

Mastering obstacle-specific skills can make a significant difference on race day. Here are a few targeted exercises for some common Savage Race obstacles:

• Rope Climb: Practice rope climbing or simulate it by using a hanging towel on a pull-up bar to work on grip strength.

• Monkey Bars and Grip Challenges: Grip strength is crucial for obstacles like Sawtooth. Do dead hangs, farmer's carries, and practice on monkey bars if you have access to them.

• Wall Climb: If you don’t have a wall to practice on, try box jumps and step-ups. Working on explosive leg power will help you when you need to get over tall walls.

• Balance: Balance obstacles require strong core stability and foot control. Train by standing on one leg, using a balance board, or incorporating exercises like single-leg deadlifts.

Multi-Rig | Image provided by Savage Race

4. Mobility and Flexibility

Staying agile and mobile will reduce your injury risk and improve your overall efficiency on the course. Here’s a plan to keep your joints and muscles limber:

• Dynamic Stretching: Perform dynamic stretches (e.g., leg swings, lunges with a twist) before each workout to prepare your muscles for action.

• Foam Rolling: Use a foam roller on your legs, back, and shoulders to ease tight muscles and promote recovery.

• Yoga: Practicing yoga once a week can improve flexibility and mental focus—both essential for navigating the obstacles and unexpected twists of the Savage Race.

5. Mental Toughness

The Savage Race isn’t just about physical strength; it’s a mental challenge, too. To stay focused and resilient, work on your mental toughness:

• Visualization: Imagine yourself succeeding on the course, especially on obstacles you find intimidating. Picture how you’ll conquer each challenge and maintain composure.

• Breathing Techniques: Practicing deep, controlled breathing can help you stay calm under pressure and push through fatigue.

• Progressive Goals: Break the race down into segments and celebrate small victories. Completing each obstacle and reaching each mile marker should serve as a mental boost.

 Image provided by Savage Race

6. Sample Weekly Training Schedule (12 Weeks Out)

Here’s a sample weekly schedule to help you structure your training. Customize it based on your fitness level and adjust as you progress.

• Monday: Strength Training (Upper Body Focus) + Grip Work

• Tuesday: Endurance Run (4-6 miles)

• Wednesday: Strength Training (Lower Body Focus) + Balance Exercises

• Thursday: Hill Sprints + Core Work

• Friday: Active Recovery (Yoga or Light Mobility Work)

• Saturday: Long Run on Trails (6-8 miles)

• Sunday: Rest Day or Light Cross-Training (e.g., biking, swimming)

7. Fueling and Recovery

Fueling your body properly can make or break your race preparation. Make sure to:

• Hydrate: Drink plenty of water daily and consider electrolyte drinks if you’re training in hot weather.

• Eat for Energy: Focus on a balanced diet with lean proteins, complex carbs, and healthy fats. Carbs are especially important for endurance, so make sure they’re part of your meals.

• Post-Workout Recovery: Within 30 minutes of training, eat a snack with carbs and protein to replenish energy and support muscle recovery.

8. Final Tips for Race Day Success

• Get Familiar with the Course: Research the Savage Race obstacles in advance and watch videos if available to understand the techniques.

• Choose the Right Gear: Wear lightweight, quick-drying clothes, and consider trail-running shoes with good traction.

• Start Slow and Pace Yourself: Don’t go all out from the start; conserve energy for later parts of the race.

• Stay Positive: Obstacles can be intimidating, but take them one step at a time, and remember that every participant is facing the same challenges.

In Conclusion

Training for the Savage Race is a commitment, but it’s one that brings incredible rewards. Increase strength at a gym like Obstacle Warriors in North Richland Hills, TX. By building up your endurance, agility, and mental toughness, you’ll be well-prepared to face the intense challenges on race day. Stick to a disciplined routine, focus on incremental progress, and keep a positive mindset. The Savage Race isn’t easy, but with the right preparation, you’ll conquer every obstacle and cross the finish line feeling unstoppable.

Good luck, and may the obstacles be ever in your favor!

Register now: https://savagerace.com/event/dallas-tx-2025/