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The OCR Underground Show

Learn the secrets to improving your Spartan Race and other Obstacle Course Race performance from the best SGX coaches across the country. Discover their best training methods to dominate obstacles and avoid burpees.
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Now displaying: 2018
Dec 29, 2018

With 2018 coming to an end it is time to finish the year strong.  Have you looked back at how your OCR training and racing went in 2018.  Are you satisfied?  If you are reading this you probably are never satisfied and are always looking for even the slightest competitive edge.

This weeks episode is just what you need.  We announce a brand new partner of the OCR Underground Show this week.  Also, I share what it takes to change.  It is easy to set goals in January, but most will fail.  The key is not how you set the goal, but the action you take the reach that goal.  In order to be successful there are key factors you need to consider.  Without these you will never hit goals you are setting.

In my research review, I talk about training while sick.  The winter is full of colds and flus, which can clearly interfere with your training.  But should you workout when you are sick?  We talk about when it might be ok and how to go about it.

Finally, in our coach interview I have on return guest Dan Shamburg with results fitness.  Dan dives deep into junk miles.  This is a term we often here with running and that we should avoid them.  Dan reveals what junk miles really are and ways you can adapt your training to get the most out of it.

 

Full shownotes:  www.ocrunderground.com/episode-57

 

 

Dec 3, 2018

The OCR Underground Show

Episode 56 Show Notes

We are back with another episode to help you fast track your OCR training for your next race.  With the races in 2018 winding down it is time to start planning ahead for the 2019 season.  Now is the time to start focusing on your game plan.  

In this episode, to help with your off season training, I discuss different ways to make your workouts harder.  Sounds like an easy thing to do.  But when I ask most people how they progress their exercise routine, the usual go to response is add more weight.  While getting strong is a valuable part of your training, it shouldn't be the only emphasis on progressing.  If the only way you make an exercise hard is by adding more weight, you are missing out on a ton of opportunities to improve your racing.  

In our research review, we talk about foam rolling.  This is a topic that has been discussed previously on the show.  I don't think there is much argument that is against foam rolling but there are right and wrong ways to do it.  In this segment I discuss how much pressure you should be using.  Are you pushing too hard or too soft?  We will dive into this topic and explain what the true purpose of foam rolling is.  

Finally in our coach's corner, I have back on Jono Blodgett.  Jono just finished up an awesome season.  He ended up winning a few Spartan Races in the Age group Division, including the World Championships in Tahoe.  Jono has been doing some really cool things in his program out in Hawaii, so I wanted to get him on and discuss what lead to his success this year, how he dealt with cold and altitude, plus how he plans on keeping it up for next year.  

 

Full shownotes:  www.ocrunderground.com/episode-56

 

Oct 16, 2018

In this episode, I discuss a recent post I did on using data and technology.  While there is no doubt, technology has made huge advances, it doesn't always help us out in the end.  I share a personal example of how I used a variety of tools to help determine the type of workout I did.

In our race recap, I interviewed SGX Coach Anne L'Heureux.  Anne recently qualified to race in the elite heat at Tahoe for the Spartan World Championships.  She give a great overview of the race and what sets the World Championship apart from other races.  She even gets into a few of the mistakes she made to help you learn from them.  We discussed fueling requirements at altitude, how to properly carb load, how to use the race map to determine fueling, and much  more.

In our coach's corner, I have on Coach Josh Henkins.  Josh is the creator of the Ultimate Sandbag and Dynamic Variable Resistance Training.  I have discussed sandbag training in the past and feel they are a vital tool for OCR training, so I wanted to get insight in from Josh himself on his philosophy and training system.

Josh Henkin is a CSCS and Master RKC with twenty years of experience. His innovative Dynamic Variable Resistance Training (DVRT™) has allowed him to present in more than 13 countries and publish in top outlets like Men’s Health and the Wall Street Journal. Josh has coached people of all backgrounds, including the U.S. Army Special Forces Recruiting Battalion and U.S. Marines.

In this interview Josh explains how he got into the whole world of sand bag training and how shares equipment we see in the gym is used as a vehicle to express a training system.  He discusses the pros and cons of training with sandbags and the variety of ways to overload and stress the body other than just adding more weight.  He also explains how certain equipment provide different feedback to the body, that we can learn and progress from and how to use a combination of equipment for better learning.

Josh has an incredible gift for explaining how we can use different tools we find in the gym to help us not improve our workouts, but to improve how we perform in the real world.

 Complete show notes:  www.ocrunderground.com/episode-55

Sep 14, 2018

Are you ready to take on the Ultra Beast?  Or really any ultra endurance event.  If so you better have a plan in place and you better follow through.  Better yet, get some training advice from some of the best in the business.  

In this special Ultra Beast episode I dive deep into Ultra training with three elite coaches.  They discuss the most important aspects you MUST consider with training from running, to strength, to fueling, to staying healthy, and must more.  

I discuss these crucial elements of training with CJ Wagner from Misfit Strength and Conditioning, Mike King from Kings Camps and Fitness, and Gary Lombardo with Ascend Sports Conditioning.  

If you have ever thought about training for an Ultra Beast or have already signed up you won't want to miss these awesome tips on how to best prepare yourself for the ultimate challenge.  

 

Complete Show Notes:  www.ocrunderground.com/episode-54

 

Sep 5, 2018

In this episode I share some of my thoughts on finding purpose in your workouts.  Are you just working out to work out or are you following a program to get you better at specific things?  I share some thoughts on how I choose certain exercises and help you find the best workout for you.  

In my research review I dive deep into genetics.  Do you consume caffeine for its performance enhancing benefits?  If you do you might want to check this out.  Caffeine can actually decrease endurance performance based on your genetics.  This is some really interested research coming out and can really help guide us to more specific programming.  

And finally in our coaches interview, I have SGX Coach Joseph Bautista back on for a 3rd time.  In this episode he talks all about using unconventional tools for an unconventional sport.  We heavily focus on using sand bags for a better workout.  He shares how not only can you can an intense workout with this tool, but it can actually improve your movement, better than some traditional tools.  Make sure to check out below for some sample exercises and workouts using sand bags.  

He also shares a few other popular unconventional tools he has been using with clients as well as some cheaper alternatives to some popular training tools.  

All this plus much more.  

Aug 10, 2018

We are back with another amazing episode to help you train smarter for your next OCR.  Just getting back from the Spartan Race in Utah I have plenty of insight for your next race.

In this episode I share some of my thoughts on what it takes to make change.  We all want to get better.  Run faster, be stronger, improve body composition, etc.  But how do you actually do that?  I cover where to start when you have these big goals to hit.

In our research review I break down a study looking at breathing restriction masks and strength training.  Breathing masks have become more popular for training, especially for OCR Training.  I share what they found in this study and some things to consider if you plan on purchasing or using a mask.

Finally I talk with SGX Coach and ATC Megan Beck, the OCR Trainer.   Megan is a Certified Athletic Trainer and a Certified Strength and Conditioning Specialist with a Masters of Science in Injury Prevention and Performance Enhancement from California University of Pennsylvania. Megan is a 6x Spartan Trifecta Tribe member and when she’s not covered in mud on any given Spartan Race course, you can find her at the front of a rock concert or venturing around Boston with her German Shepherd, Titan.

In our talk Megan shares her OCR story.  She shares her unique background on how see designs programs with an athletic training background and strength coach background.  She creates the workouts you see put out by Spartan Race with this experience in mind.

We talk some of the most common injuries she sees and how to reduce your risk of injury.  She stresses the importance of screening before a workout to understand what people need in their plan.  She shares one of her favorite play style workouts for our runs.

We also get into some differences to consider for men and women.  For you ladies out there, you have some special considerations while training.

All this plus much more.

 

Complete show notes:  www.ocrunderground.com/episode-52

 

Jul 3, 2018

While in the middle of a crazy travel bout, I'm back with another great episode to help you train smarter for your OCR to enhance your longevity in the sport.

After recently getting back from the Chicago Spartan Race, I share my insights on one of the muddiest races I have done.  There are some things that are hard to prep for, but many other things you can.  I share my thoughts on Plan B training.  This will help you get ready for unexpected race day issues.

I also discuss how to create more balance in your training.  Most sports are very one side or asymmetrical.  This leads to issues later on if you do not address them.  Restore balance in your life with some of these great training tips.

In my research review we discuss dehydration.  While it is no surprise that dehydration reduces performance, we dive into a study that show how little you can be dehydrated and still see an reduction in performance.  We will look into the physiology of what actually happens when you are dehydrated and what you can do about it.

Finally in our Coach's Interview, I have Riley Nadoroznik on from Conviction Fitness in Canada.  Riley is a return guest that share some awesome insight into smarter racing.  Riley is the SGX coach at Conviction Fitness in Northwest Regina, Canada. He is a best-selling author and experienced nutrition, strength, and conditioning coach with clients all across North America. A former collegiate wrestler, Riley now competes in Spartan Race and StrongFirst’s Tactical Strength Challenge.

In this interview Riley shares his experience and thoughts on going through the Russian Kettlebell Certification (RKC).  He also shares some amazing insight into racing too much, training for a trifecta vs. performance goals, deloading, having a longer racing career, and much more.  He also discusses his new training log that he released which he is giving away a few copies.  Check below on how to win.

 Full show notes:  www.ocrunderground.com/episode-51

Jun 9, 2018

In this episode we discuss more great training tips to help you prep for your next OCR.  I recently got to interview a few people post race after the Big Bear Beast/Sprint Spartan weekend.  I got their immediate thoughts on the race as well as my own as we review the brutal course.  I also talk about my latest article I wrote for Spartan on Addition by Subtraction, how what you remove from your program can be more important than what you include.  You can check out the full article in the link below.

I also had the pleasure of speaking with Ed Leon from Frontline OCR.  Ed talked about their mission, why they started the race, how it honors those that serve, and what you can expect from their fun and challenging course.  Check below for more info and how to register.

In our research review we dive into the taper.  Not only is your training phases critical to your performance but a proper taper can boost you performance by almost 10% when done correctly.  I go over some of the common techniques on how to taper and some research on how strong men taper for maximizing their strength before a competition.  

Finally, in our coach's interview I have on SGX Coach Madeline Dolente out of DC.  Madeline Ann Dolente is a fitness guru, trainer to the trainers, OCR fanatic, Spartan racer, author, fitness model and certified in 83 disciplines. She wasted trained by JohnnyG, the original creator of Spinning and got certified in 1999. She created cycle programs at Gold's Gym, Washington Sports Club, Sports Club LA, and Zengo Cycle. She is the creator of Lava Cycle, Lava Cycle RX, Reebok ambassador, marathoner, and Coach.

In our interview I pick her brain on some of her favorite training techniques, how she speeds up recovery, dealing with injuries, being fit vs. Spartan fit, and much more.  

 

Full show notes:  www.ocrunderground.com/episode-50

 

May 11, 2018

Are you read for more training training tips to help you prep for your next Spartan Race or other OCR?  We got you covered with another awesome episode.

In this episode, I share some great tips on how you can train your legs to better prep for hills without running hills.  In our research review I discuss the different between training for muscle size versus muscle strength.  Your goal is to understand the reason why behind doing certain exercises and training protocol.  Then you can match your training with your specific goal.  This research sheds some light on how you may want to focus your strength training.

Finally, I was able to interview Elite OCR racer Aaron Nowlin.  Recently I was able to catch up with Aaron while driving out to Vegas for the Spartan Super.  During our time in the car we had a killer conversation about our recap of the Vegas race, stressing out about the course map, how to learn how to love running, his favorite training methods, dealing with injuries the right way, spear throwing tips, and a while lot more.

 

 

Apr 13, 2018

I'm super excited to announce we have a new sponsor to the show.  If you have had issues with the grip based obstacles in races you will definitely want to check this out.  Handmaster Plus is an incredible tool for not just improving your grip, but for developing more balance in the muscles of the hand.  There are 9 muscles that close the hand and 9 muscles that open the hand.  The Handmaster Plus trains all 18 of them.  Check them out at www.handmasterplus.com.

Are you training your rotator cuff muscles on a regular basis?  If not you should be.  An instable RC is often at the genesis of most shoulder related issues.   But to spend 10-15 minutes of your workout on RC training might not get you excited.  Check out this video on how you can sneak in more RC training with exercises you are already doing:

https://www.youtube.com/watch?v=FYoEPTcpoCA&t=1s

 

We also have Cameron Schmidt on to discuss his experience with the Spartan Iceland Agoge, Ultra, and Sprint last year.  This sounds like a crazy race and if you are thinking about adding it to your race schedule you definitely want to check this out.

In our research review, I look at a study that researched the biomechanical changes that occur in the aging running.  If you are getting older and notice your pace slowing down, there is a reason for it.  Learn why you run slower and what you can do to prevent the aging process from hurting your performance.

And finally I have SGX Coach Allison Frumker with Phoenix Evolution OCR Training in Chandler, AZ.  I recently bumped into Allison at the SoCal Sparta Race in Chino Hills and got a chance to catch up with her.  Not only is Coach Allison a great racer, but she has a great insight on improving diversity in the sport.  She brings up some interesting statistics on men vs. women in racing and elite racing.  This is a really interesting topic that needs attention in OCR.

 

Complete show notes:  www.ocrunderground.com/episode-48

Mar 8, 2018

The Spartan Race Series is well underway now with more and more racers getting excited for the 2018 season.  This episode has you covered to make sure your OCR training is on point for this year.

In this episode I discuss more on the release of our new Fuel and Fire Program.  We are only taking 30 applicants into the beta version, so if you want a done for you proven system to avoid burpees and race yoru best Spartan Race, then get in now.

Do you use plyometrics or jump training in your program?  If you aren't you need to.  They are an essential for any training program, but if you don't implement it correctly you are setting yourself up for injury.  Learn some simple strategies for where to begin your plyometric training for OCR's.

In our research review, I go over different hip strengthening exercises.  The straight bar deadlift, the hexbar deadlift, and the barbell hip thrust.  Which one is the best?  Learn what this study showed for strengthening that backside.

Finally in our Coach interview, I have on SGX Coach Andrea Bowden.  Andrea Bowden founded and runs Next Level Fitness Training, the only Obstacle Course Race Training gym in Oregon. She is the head coach of the first ever College Obstacle Course Race team in the nation. She has been a certified fitness pro for most of the last 32 years. (Currently SGX Coach and ACE Trainer) She is proud of her OCR Podium wins in 2016 & 2017. She believes she has not reached her peak athletically, and plans to win more Obstacle Course races (and maybe a duathlon) in 2018!

In this interview Coach Andrea talks about how she started coaching the first college level OCR team and where she sees the sport growing in the future.  She discussing some of her favorite techniques used for prepping her athletes for the season and how building strength is the foundation of the program.  We get into topics such as unilateral leg strength, building strength that transfers into obstacles, functional programming, workout splits, and much more.

 

Complete show notes:  www.ocrunderground.com/episode-47

 

Feb 26, 2018

In this special episode I interview SGX Coach and Registered Dietitian Anne L'Heureux on the release of our brand new 90 Day Spartan Race Training Program.

We discuss some of the key elements in any training program and how your nutrition plan needs to match the demand you are putting on your body.  It is an oversimplification to eat the same way every day.  Instead Anne shares what you need to consider with how you are training and how you should eat accordingly.

We also discuss what it means to be metabolic efficient and how you can teach your body to better utilize the different foods you are consuming.

In this program we are calling the Fuel & Fire Elite Program, we share some of our best training and nutrition strategies and lay them out for you in an easy to follow progressive plan.  Plus each week you can check in with us to make sure you are staying on track and progressing properly.

To learn how to fast track your nutrition and training routine check out the link below to learn more and apply.

THE FUEL AND FIRE ELITE PROGRAM

 

Jan 26, 2018

We are well into 2018 and the race season is upon us.  This episode brings you more tips and strategies to bring your best game for the 2018 OCR Season.  

In this episode I discuss more on my recent blog post and video on the most common bear crawl mistakes made and a simple progression to master the fundamental exercise.  Plus I go on a little rant on how many people seem to be handling injuries.  If you find your self with an injury, following these important steps.  

This episode's research review is all about grip strength.  How to test for it and how you should train for it.  Plus we talk about the different kinds of grip strength you need to work on.  

And in our coach's corner, I have on SGX Coach Bayo Adio from Adio Fit in Manhattan, KS.  Being a fellow former high jumper, Bayo also shares how he went from a non runner to enjoying obstacle course races.  He discusses how and what he assesses with his clients to determine what they need to work on.  We get into the biggest mistakes made by endurance athletes as well as some strategies he uses to incorporate breathe work into his training for better performance.  

All this and much more in this week's episode.  

 Complete Show Notes:  www.ocrunderground.com/episode-45

 

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