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Unleash Your Potential with Year-Round HELL & BACK Training!
- aidanwalsh60
- May 28
- 7 min read
A Survival Guide to HELL & BACK by Martin McVicker - Strength & Nutrition Coach
Introduction:
HELL & BACK isn't just a challenge - it’s a journey of grit, growth and discovery. Whether you're preparing for your very first event or coming back to conquer it all over again, this training guide is here to help you build both the physical strength and mental resilience needed to face what lies ahead.
If you’re reading this, you’re already one of the brave few ready to take on Ireland’s toughest physical and mental endurance challenge. This guide will give you the tools, tips and mindset to get to the start line feeling strong and confident - and to cross the finish line with pride.
Whether you're stepping into HELL for the first time or you're a seasoned veteran, the aim is the same: to push your limits and emerge stronger. Every HELL & BACK event is designed to challenge participants of all fitness levels, and this guide is here to support your personal journey through the mud, over the walls and beyond the comfort zone.
While the advice in this guide isn’t mandatory, it’s packed with useful insights to help you train smarter, avoid injuries and get the most out of the experience. After all, HELL looks different for everyone - and we’re here to help you conquer yours.
What Should You Aim to Get Out of HELL & BACK?
HELL & BACK isn’t about personal bests or finishing times - it’s about pushing your limits, challenging your mindset and embracing the experience. Whether you're a first-timer or a returning veteran, your journey through HELL & BACK will be uniquely your own. Below are some key goals to keep in mind as you take on Ireland’s toughest physical and mental challenge:
Go at Your Own Pace
This is your challenge. There’s no leaderboard and no stopwatch - just you versus the course. Focusing on your own experience will help you get the most from the day. Forget comparisons - they’ll only distract you from what matters most: getting through HELL on your terms.
Make Fun Your Mission
At the heart of it all, this is supposed to be fun. Yes, it's tough. Yes, it's messy. But if you're not enjoying it, you're missing the point. From mud-sliding to conquering obstacles with new mates, the energy is contagious. Whether it’s your first or your twenty-first time, the goal is to push yourself and have a laugh doing it.
Lean into the HELL & BACK Spirit
Unlike traditional races, HELL & BACK is all about camaraderie. It’s about offering a hand to the person struggling next to you - even if you’ve never met. The community vibe is what sets us apart. It’s not just about finishing - it’s about finishing together.
You Belong Here
HELL & BACK doesn’t define participants by age, weight, pace or background. If you show up and take on the course, you're an athlete - simple as that. It doesn’t matter if you train daily or haven’t seen a gym in months. Taking part means you’ve already achieved something big.
Train Your Way
There’s no one-size-fits-all training regime. Everyone prepares differently - and that’s OK. HELL & BACK welcomes all levels of fitness. We’ve included a flexible training guide to help you get started, but how you train is entirely up to you.
Embrace the Challenge
HELL & BACK is designed to test you – and that’s where the growth happens. From cold water to slippery slopes, the course is built to take you out of your comfort zone in the best way possible. Lean in, dig deep and embrace the madness. Our “Embrace the Suck” guide is included to help you prepare mentally for the moments that matter most.
Training for HELL & BACK
There’s no one-size-fits-all approach when it comes to preparing for HELL & BACK. Some participants take on the challenge with little to no training, but being physically and mentally prepared can make a big difference to your experience - and your recovery!
We’ve put together a flexible 4-week training plan that suits all fitness levels. You don’t need to complete every session or follow it to the letter. The main goal is to move your body, build confidence, and most importantly - enjoy the process.
Before You Start: Ask Yourself These Questions
How many days a week can I train? Even one session is better than none. This plan is designed to work around up to three sessions per week – but you can adjust it to suit your schedule.
How long can I train per session? We recommend 30–45 minutes per workout, but feel free to scale it up or down depending on your time and energy.
Am I carrying any injuries or do I have any medical conditions? If so, it’s always best to check in with your GP before beginning any new exercise routine.
Will I enjoy this style of training? Enjoyment is key to consistency. If something doesn’t feel right or fun, change it up. This isn’t about strict rules – it’s about finding what works for you.
Sample Training Plan: 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
Sample Training Plan: 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
Sample Training Plan: 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 is your secret weapon - it powers your performance, supports recovery and helps you get the most from both training and the event itself.
This isn’t about strict dieting. It’s about fuelling your body with the right energy to move, recover and feel great. Focus on:
Balanced meals with a mix of protein, carbs and healthy fats
Plenty of water to stay hydrated, especially before and after training
Listening to your body – eat when you're hungry, rest when you need to
Stay consistent and kind to your body. Smart nutrition and hydration support not just your HELL & BACK prep, but your overall health and wellbeing.
Activity
HELL & BACK is a physical challenge - but it’s not a race. It’s about movement, fun and unforgettable memories. Here are some easy, everyday ways to boost your activity levels as you get ready:
Walking is a Superpower: It’s simple, effective and totally underrated. Try to walk the same distance as your chosen course. If you can walk it, you can complete it!
Running is Optional: You don’t need to run to succeed at HELL & BACK. Go at your own pace and enjoy the journey - there's no stopwatch here.
Cardio Comes in Many Forms: You don’t need a treadmill or gym to get your heart rate up. Choose whatever keeps you moving and smiling:
Dancing
Playing with your kids
Walking to the shops
Cleaning the house
Taking the stairs
Every step counts. The key is to stay active in ways that feel natural and fun for you.
Mindset: "Embrace the Suck"
Mental preparation is just as important as physical training. At HELL & BACK, discomfort isn’t the enemy - it’s part of the journey. Learning to embrace the tough moments helps you grow, adapt and come out stronger on the other side.
Here’s how to train your mindset for the challenge ahead:
Embrace the Cold: HELL & BACK doesn’t wait for perfect weather. Get comfortable being uncomfortable by spending time outdoors in colder conditions - it builds resilience and mental grit.
Embrace the Wet: Rain? Mud? Soaked socks? Welcome to HELL. Don’t dodge the drizzle – get outside and get moving, even when it’s wet. The more familiar it feels, the less it will faze you on event day.
Embrace the Muck: You might get muddy – and, if you do, you’ll love it. Take a few nature walks or trail hikes in messy conditions. Embrace the splash, the squelch and the slip.
Embrace the Ice: Our ice bath obstacle is a serious test – especially at our summer events. Ease yourself into cold exposure with sea dips, cold showers or quick ice baths. It’s all about building tolerance and staying calm under pressure.
Embrace Early Mornings: Taking on the H&B Dawn Challenge? Get a head start (literally) by shifting your routine. Set your alarm earlier and get active first thing – it’ll make those pre-dawn start lines feel a little less daunting.
Challenging yourself doesn’t mean going to extremes – it just means pushing your boundaries. Whether your goal is to complete every training tip or simply show up and give it a go, you’re already on the path to something great.
You’re ready. You’re capable. Good luck Hellraisers - let’s raise hell!
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