A Survival Guide to HELL & BACK by Martin McVicker - Strength & Nutrition Coach
If you are reading this, then you are ready to join the brave few who have completed Ireland's toughest physical and mental challenge. In this guide, you will find all the tools you need to make it to Hell & Back. Whether you're venturing into Hell for the first time or you're a seasoned veteran, this guide is designed to prepare you for all that Hell & Back has in store. While this guide is packed with information, it is by no means exhaustive or essential to completing Hell & Back. Each race caters to all fitness and experience levels. The objective is to prepare you for your own personal Hell journey.
What Should You Hope to Achieve from Hell & Back?
Hell & Back isn’t like other challenges that focus on times and personal bests. It’s an opportunity to push yourself mentally and physically. Each person’s experience is unique, from first timers to veteran participants. Here are some key objectives everyone should focus on to have the race of their lives:
Take It Easy
Focusing on your own challenge ensures you won’t miss out on the experience of completing Ireland’s toughest physical and mental challenge. Comparison is the thief of joy, so don’t compare yourself to others on the day.
Have Fun
The ultimate outcome of exercise is enjoyment. If you don’t enjoy something, you won’t commit to it. Hell & Back is no different. Our competitors come to push themselves and experience Hell, but most importantly, to have fun. Whether it’s your first or twenty-first race, make having fun your primary goal.
Immerse Yourself in the Hell & Back Community
Unlike other challenges that pit competitors against each other, Hell & Back fosters a spirit of camaraderie. It’s about helping each other complete the challenge, whether it’s someone you know or a stranger beside you. Hell & Back is a community. One of the main objectives is to help one another and make friends along the way.
Everyone is an Athlete
Hell & Back does not categorise participants by time, weight, or age. Everyone who takes on the challenge is just as capable as the person beside them. It doesn’t matter who you are, what you do for a living, or how fast or strong you are. Simply stepping up to a Hell & Back makes you an athlete. Challenge yourself, and you’ll grow as one.
No Intensive Training Required
Preparation varies for each participant, and there’s no right or wrong way to train. Hell & Back is open and caters to all levels of fitness. If you’re unsure of how to prepare, we’ve included a training program in this guide.
‘Embrace the Suck’
Challenging yourself physically and mentally helps you grow. Hell & Back provides a safe, enjoyable, and exciting way to step outside your comfort zone. Overcome the challenges and experience a sense of achievement like no other. We’ve included an “Embrace the Suck” guide to help you mentally prepare for all that Hell has to offer.
Training
There is no single training method to prepare for Hell & Back. Some participants complete the challenge without any training at all. However, being prepared can only help. Below is a 4-week training program that caters to all levels. Remember, you don’t have to complete everything in the program. The important thing is to enjoy the process.
Questions to Ask Yourself Before Training
How many days can I train? One session is better than none; this program suits up to three sessions per week.
How long can I train in each session? Recommended duration: 30-45 minutes, but adapt as needed.
Do I have any injuries? If you have any medical conditions or injuries, consult your GP before starting.
Will I enjoy this training? Enjoyment is key. If you don’t like this program, adapt it or skip it.
Beginner Level
Aim for 3-5 rounds of each exercise.
Session duration: 30-45 minutes.
Rest as needed.
BW Squat x 10-15
Plank x 20-40 seconds
Inchworms x 8-10
Knee Push-Ups x 8-12
Crunch x 8-12
Intermediate Level
Aim for 3-5 rounds of each exercise.
Session duration: 30-45 minutes.
Rest as needed.
Split Squat x 10-15 (each leg)
Shoulder Taps x 5-10 (each side)
Bear Plank x 30-60 seconds
Glute Bridge x 12-15
Sit-Up x 8-12
Push-Ups x 8-12
Advanced Level
Aim for 3-5 rounds of each exercise.
Session duration: 30-45 minutes.
Rest as needed.
Walking Lunges x 10-15 (each leg)
Bear Crawl x 12-15 (each side)
Hamstring March x 8-12 (each leg)
Single-Leg Push-Ups x 8-12
Butterfly Sit-Ups x 8-12
Mountain Climbers x 5-10 (each side)
IMPORTANT NOTE: Everyone has different strengths. If you find certain movements challenging, swap them for easier alternatives.

Nutrition
Good nutrition fuels performance and recovery, helping you reach your full potential.Focus on balanced meals, proper hydration, and listening to your body’s needs.This is not about dieting but about providing your body with the right energy to perform.Stay consistent with good nutrition and hydration to support both training and overall health
Activity
Hell & Back will challenge you physically, but it isn’t about speed. It’s about having fun and creating memories. Here are some tips to boost your activity levels in preparation:
Walking is a Superpower
Walking is an underrated yet powerful activity. Aim to walk the distance of your chosen race (8km or 13km). If you can walk it, you can do it.
Running is Optional
Running is not essential for Hell & Back. Take the race at your own pace and enjoy yourself.
Cardio Comes in Many Forms
Enjoyable cardio options include:
Dancing
Playing
Walking to the shops
Cleaning the house
Taking the stairs
All activity counts, so find what works for you.
Mindset
Mental preparation is just as important as physical training. Here’s your guide to ‘embracing the suck’:
‘Embrace the Suck’
Growth happens outside your comfort zone. Whether it’s waking up on time or taking on a big challenge, discomfort helps you grow.
Embrace the Cold
Prepare for cold weather by spending time outdoors in the cold.
Embrace the Wet
Get used to being active in the rain. Safely explore nature in wet conditions.
Embrace the Muck
You’ll get muddy during the race, so take walks in nature to prepare.
Embrace the Ice
Our ice bath obstacle in June is a fresh challenge. Try ice baths, sea dips, or cold showers to acclimate.
Embrace Early Mornings
Prepare for the Dawn Challenge by setting your alarm earlier and getting active in the mornings.
Challenging yourself doesn’t have to be extreme—it just has to be challenging. Whether your goal is to show up and have fun or to follow this guide to the letter, you’re now ready to venture into your own personal Hell. Good luck Hellraisers!

A big shout-out to Martin McVicker, Strength & Nutrition Coach, for the creation of this plan!
Martin has been passionate about transforming lives through strength and nutrition for the past five years. His mission is to help the people of Ireland become the fittest, strongest, and healthiest version of themselves.
Taking a common-sense approach to health, fitness, and nutrition, Martin focuses on small, sustainable changes that deliver long-lasting results. No gimmicks, no quick fixes—just real progress tailored to individual goals and lifestyles.
Whether it's improving strength, optimising nutrition, or achieving your dream physique, Martin provides guidance and support every step of the way. He works with clients to create personalised plans designed to help them thrive.
For anyone ready to take the first step toward their best shape and well-being, Martin is ready to help build strength, health, and confidence—one step at a time!
Instagram: @mcvickercoaching
WhatsApp: +353 83 437 7282
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