The obstacle course: how to improve your performance on the assault course?

The obstacle course, also called commando course or obstacle course (OC), is an excellent way that military personnel have found to test the physical abilities of infantry troops. This sports exercise also helps improve the soldier's mental strength and work on self-improvement.

Summary:

• Presentation of the obstacle course
• Our tips for improving on the obstacle course

The obstacle course is not a selection test to join the Army. It is a military training. This obstacle course can also be used to test the soldier's combat aptitude. This course includes many obstacles, made of wood, steel or concrete. It mainly involves running, crawling, climbing or jumping. The different obstacles work on coordination, strength and muscular endurance while the running sequence works the cardiorespiratory system.

What are the obstacles in the obstacle course?

The obstacle course generally includes 20 obstacles that must be crossed in less than 3 minutes 15 seconds.

The obstacles are as follows:

1. The rope ladder;
2. The twin beams;
3. The network to step over;
4. The crawling;
5. The ford crossing on posts;
6. The wall bars;
7. The balance beam;
8. The vertical rail;
9. The over under;
10. The Irish table;
11. The horizontal beam;
12. The ditch;
13. The berm and ditch;
14. The small wall;
15. The ditch berm ditch;
16. The assault wall;
17. The ditch;
18. The climbing wall;
19. The chicanes;
20. The successive trenches.

Video of the obstacle course with Major Gérald on the Foreign Legion's YouTube channel:

What is the length of the obstacle course?

The obstacle course, which has a total of 20 obstacles, traditionally extends over a distance of 500 meters.

Obstacle courses accessible to civilians

Nowadays, you don't need to be military to face the legendary challenge of the commando course. Many events organized throughout France allow people to confront, solo or in teams, a series of obstacles inspired (or not) by the military obstacle course. These obstacle races, like the Mud Day or the Frappadingue, allow civilians to have fun, push themselves physically and mentally while working on the spirit of mutual aid and cohesion.

Running

The first area of improvement on the obstacle course is endurance. To improve your endurance, nothing beats a good running session. Running is one of the best sports for military personnel and law enforcement. Good cardiorespiratory fitness will allow you to gain precious seconds on the obstacle course !

To your weekly jogging sessions, add an interval training session. For example, after a low-intensity warm-up of 30 minutes, perform 10 repetitions of 30 seconds of intense effort with 30 seconds of active recovery by jogging. Don't forget to perform a cool-down after this session of at least 10 minutes running at base endurance, that is, at a pace where you can hold a conversation without getting out of breath.

Discover our article : 5 tips to run 3 km in less than 15 minutes

Jump rope

If you're not a running enthusiast or lack time to train, jump rope can be an excellent tool to improve your physical condition. Easy and economical, it's suitable for everyone and targets a large part of the body's muscles : calves, thighs, glutes, abs, back, shoulders, etc. Those who have some weight to lose will appreciate jump rope, as it allows you to burn many calories and achieve a toned body. As a complete exercise, jump rope also works the cardiovascular system and thus improves endurance.

Bodyweight training

To build muscle, focus on compound bodyweight exercises. They will make you stronger without making you heavier, which is an advantage for the obstacle course. No need for a complicated training plan, basic movements are sufficient to improve on the obstacle course : squats, pull-ups, push-ups, plank, abs, forward lunges, burpees, etc.

These exercises should help you improve your cardiovascular capacity as well as your muscular endurance, two essential elements to beat your time on the obstacle course!