Well 2020 is coming to an end. We are all getting excited to look forward to what we hope is a bright 2021. Honestly it won't take much to make next year a step forward.
Normally this time a year I discuss reflecting and goal setting for next year. Despite what is going on I still think this is how we should end this year. In this episode I share some of my personal wins and things I am grateful for with 2020 and I encourage you to do the same.
In the Inside Mike's Mind segment I talk about testing versus adapting. Could you imagin going to school and getting a test every day? Why do we we treat our training the same way. Instead of constantly testing your limit learn the secret to training for adaptations.
In my research review I share some interesting research on a different type of warm up that helped athletes run faster, jump higher, improve mobility, and improve sport specific performance. There is much more to warming up than increasing your body temperature.
And finally I have on Spartan Deka Director of Sport and Education Jarod Cogswell. Jarod has an incredibly diverse experience in the fitness industry and I was excited to sit down with him and discuss the birth of the Deka Program and what the future hold.
It is clear how passionate he is about this sport and he shares his vision for the program as well as how they have adapted with COVID 19. They currently have events going on and it is only growing. He shares the 3 brands they are developing that you will love to get after when they come to you.
All this and much more.
For full shownotes visit www.ocrunderground.com/episode-75
Races are starting to get back on the schedule but I think we are all hesitant to get excited yet. There are dreams of a race full 2021, but at this point I don't think anyone knows for sure. Even though the future is unclear, are you race day ready? I strongly feel like if you have been training the right way, you should be no more than 8 weeks out to race ready shape.
If you feel like you are there, then keep it up. If not, I have some great training tips for your next OCR in this episode. In the Inside Mike's Mind segment I talk all about Vitamin D. With everything going on right now, you have probably heard of the research showing the issues with D deficiency and COVID severity. I touch on this plus how this powerful vitamin can help boost your performance. But, don't just going throwing down loads of D supplements. There is a darkside to taking too much vitamin D. You don't want to miss this one.
In my research review, sticking with the health crisis, I discuss different types of training methods and immunity. We assume that exercise boost our immune system, but this isn't always the case. Learn what type of training can actually reduce your immune response.
And finally, I am without an interview this week so you get a bonus section with me. In this segment I discuss how you can measure progress. You put so much work and effort into your training and without a race day result, how are you sure you are improving? Many get stuck in the workout to workout with no idea if their training actually gets them closer to their goals. I discuss a few ways I work with my clients to check on their progress.
All this and more.
Full shownotes: www.ocrunderground.com/episode-74
Well after a long break I am back with another content packed episode. Races may be off, but that is no reason your training has to suffer. Tune in as I give you some inspiration to push yourself on your workouts.
This is a solo episode with no interview for the week. In this one I chat about the upcoming Live Virtual OCR 3.0 that will be happening on 9/12. Check out the link below to register.
In the Inside Mike's Mind Segment, I explain the exact steps on where you should focus your training right now. From assessing to implementing. Just follow the script and you will be on your way to faster results. If you are looking for help with your training email me at mike@ocrunderground to learn more about my coaching program. Plus keep reading below for an awesome bonus.
The research that I discuss this week is all about overtraining. Can you push hard all the time? You may think you can but science will prove otherwise. This study shows that training to the max may actually make you weaker and set you back for weeks. Learn more about this incredible study.
Finally, with no interview I go over my top 7 ways to alter your training to see more progress other than adding weight or changing exercises. These are often forgotten strategies that are incredibly effective for building strength, power, and endurance.
All this and more.
Full shownotes: www.ocrunderground.com/episode-73
Join me over the next 30 days to learn how to run faster and be able to do more pull ups. These two areas are key for any type of OCR you may be participating in.
Many struggle with improving in these areas though. In this special episode I share the essentials for how to specifically train for faster mileage speed and for mastering more (or your first) pull up.
If you enjoy these tips you will want to join me on my free 30 day challenge. I will share the exact steps you need to take each day over the month to consistently make gains.
To join visit www.ocrunderground.com/30-day-challenge
Full show note: www.ocrunderground.com/special-episode
Races are back!!! Who knows how long this will last, but it is good to see some racers getting out there and back to OCR. Even if you aren't ready to race or can't get one yet, this episode is loaded with great info to keep you on track and ready for whenever your time comes.
In this episode I cover a topic that I see more and more people struggling with. If we have been use to defining ourselves with racing and have used that as our primary form of motivation, how the hell do you stay excited about training? I cover some of the strategies I am personally using plus some that are working for my clients to keep motivated when no race date is in site.
In my research review I discuss some interesting findings on achilles tendinopathy (like tendinitis). This research shares some insight on why you may develop achilles issues and what you can do about it.
And finally in my coach's interview, I have on SGX Coach James Bailey. I have personally had the privilege of working with Coach Bailey for quite some time now. I have seen his transformation and seen how amazing he is doing on the race course. James shares how he made the switch from power/strength lifter to OCR athlete and covers his experience about the Spartan Race in Jacksonville. He shares his thoughts on getting back into training and what to expect if you are planning on racing again in 2020.
All this and much more.
Complete shownotes at www.ocrunderground.com/episode-72
You would think being stuck at home would get me just cranking out podcast after podcast. I am at least grateful to get the ones out when I can. And with everyone home now, let's just be thankful the kids didn't keep bursting in on my while I was recording.
Anyway, let's get to the episode. I am hosting another Live Virtual OCR. I would love for you to join me. I talk details in the episode, but you can learn more at ocrunderground.com/virtual. The event is Saturday, May 23rd. I hope you can join us for this unique race.
Being stuck at home has effected all of us in many ways. If you think it isn't effecting your body and your training you are mistaken. In this episode I talk about some things you should keep in mind with being stuck at home and trying to train.
In my research review I share two really cool studies on how hyperventilating can improve your workouts. We have talked a few times about how simply focusing on your breath can have massive impact on your performance. Check out what they found when you focus on hyperventilating during your workouts.
And finally I chat with Marco Altini the creator of HRV 4 Training. I have been using this app for the last few years. If you have been following me for a while you know how much I stress the importance of recovery. Heart Rate Variability is a way to help manage the status of your recovery so you know if what you are doing is working.
Marco started HRV4Training in 2012, making it a tool that is today trusted by more than 50 000, including olympic medalists and professional teams. HRV4Training is a mobile platform using advanced signal processing and data analytics to measure physiology and quantify stress, helping athletes of all levels to better balance training and lifestyle stressors to improve performance. HRV4Training is also the first and only app that can reliably measure heart rate variability (HRV) using the phone's camera
We discuss what HRV is exactly, how you can use it in your training, and the best ways to measure it. Marco even shares some projects he is involved with on monitoring HRV during self isolation and its effect on the nervous system.
Enjoy the show!
Complete show notes: www.ocrunderground.com/episode-71
The COVID-19 situation has required all of us to get creative with our training programs. This episode will hopefully give you great insight on how you can thrived during this tough time.
In this episode I explain the Virtual OCR that I will be hosting on Saturday, April 11th. To register visit Virtual. It will be a one of a kind event and hope you can join me.
In the Inside Mike's Mind segment I discuss my four big tips for getting through this isolation specifically with your training in mind. So many people I have talked to are having a hard time staying motivated and on track right now. Check out how you can not just get through the next few weeks, but improve through them.
In my research review I talk about pull ups. Who doesn't want to be able to do more pull ups right? This really interesting study looks at a unique aspect of training. I will give you a hint. You will be surprised with the outcome that lead to the best improvements in pull up reps.
Finally in my interview, I chat with return guest, SGX Coach Jono Blodgett. Jono shares some of his tips for getting through the COVID-19 situation that have worked for him, plus he gets into what he feels has led to his racing success. Last time I had Jono on we were discussing his recent Spartan Age Group World Championship win. We are doing the same here as he went back to back top finishes. He talks about the different recovery and training strategies he has been focusing on that have lead to his massive success.
Full show notes: www.ocrunderground.com
As always this episode is jammed packed with helpful training strategies for your next obstacle course race. In this episode I have a great interview with Helene Dumais from Platinum Rig Obstacle Relay Race World Championship. This is an incredibly unique race and Helene fills us in with all the details. To register or learn more check out the links section below.
In the inside Mike's mind segment I go over my thoughts in strength training for OCR. Mark Rippetoe has a great quote, "Strong people are harder to kill than weak people and are more useful in general." This is a comical quote but some truth to it. We know that strength is important for your training. But how strong do you need to be and are you even doing strength training? I give my insights here.
In my research review I discuss the concept of Apnea, or breath holds, in training. This study specifically looked at breath holding as part of a warm up, but I give insight on how you can apply this to your training, especially when dealing with races at altitude.
And finally I have on Tony Matesi, who just released his book, Legend of the Death Race. As a lifelong athlete, Tony prioritizes health and wellbeing above all else and created the blog “The Legend of the Death Race” as a resource for Obstacle Race Training. Tony constantly seeks the next challenge and has competed at elite levels in Tae Kwon Do; gymnastics; competitive cheerleading; obstacle, endurance, and adventure racing; Ultramarathons; and spent ten years on stage performing as a lead ballet dancer in the Chicago Festival Ballet rendition of the Nutcracker. He has competed in three Spartan Death Races, placed 3rd at the San Diego Alpha Warrior, made it to the City Finals on American Ninja Warrior, created a Death Race training program, helped open the gym REACH Fieldhouse in Chicago, launched Spartan Endurance Internationally and brought the ultramarathon event SISU 24 Ultra to the Pacific Northwest.
In this interview Tony shares his insight on training for ultra distance events from both the physical aspect and mental. He stressed the importance of developing relationships while racing versus being the long wolf. He also explains how a key idea of the Nintendo game, The Legend of Zelda, can be applied to every day life.
All this plus much more...
Full show notes: www.ocrunderground.com/episode-69
The 2020 race season is officially underway. In this episode I introduce our brand new sponsor, Fit Bar. Fit Bar has amazing obstacle course racing, ninja warrior training, and other grip training equipment. I recently picked up one of their Beater Bars and absolutely love it. This is a great way to get in your OCR specific training when you don't have access to obstacles to train on at your house. Click the link here to see all their products: http://bit.ly/2RZQije Use code OCRUNDERGROUND to save on your order.
With the Spartan Race season just getting underway, I give my race recap of the first US race of the season held at Chino, CA. In addition to my recap, I shared some insight on running your own race. After an event that happened to me during the race, I had to take a step back and focus on what I had control over in the situation. Hear about how this might help you deal with situations that don't go your way.
In my research review I cover a rarely talked about topic of over hydration. Most are away of the dangers of dehydration, but it is time to hear the other side of the story. Find out if you are more at risk for suffer from overhydration during some of your longer races. Plus I give some insight on how much water you should be drinking and what to consume with your water.
Finally, in my interview I chat with Functional Nutritional Therapy Practitioner, Tanya Pennington. Tanya is the owner of Nurish to Thrive and has been working professionally in the fitness and nutrition industry in several capacities for 20 years. Her passion for health and wellness began in 1994 and has continued to grow. She obtained her degree in Kinesiology with a concentration in Exercise Science.
Tanya is a Nutritional Therapy Practitioner & Certified Diabetes Specialist. She opened her practice, Nourish to Thrive, where she is able to help clients from a therapeutic standpoint. She is able to address and identify imbalances in the body and intervenes with nutrition for improving overall health and wellness.
In addition to running her nutrition stores and her thriving practice, you can also find Tanya regularly public speaking on the topic of nutrition. Most recently, she began teaching nutrition to the Hanford Fire Academy at the College of the Sequoias.
In this interview she explains some of the common issues she comes across with dealing with nutrition and food intolerances. She explains her process of removing problematic foods from your diet and restoring proper gut health.
Tanya also gets into her experience with recently completing the Spartan Ultra Beast and shares some of her insights into how to properly prep for the race.
Complete show notes: www.ocrunderground.com/episode-68
Well it is January. I was hoping to get an episode out sooner, but the holidays just have a way of messing up plans. So I did the best I could to make up for the long absense.
In this episode, I share some insight on how to make this January the best yet. There are all sorts of info out there on New Years Resolutions of course. But if you want this year to be different than the past ones, listen in on some of my best advice.
Do you suffer from Taper Tantrums? Many of the clients I work with have a hard time with tapers. Will cutting back on training really help your performance? Despite all the research many have a hard time accepting this fact. Well I share some incredible research showing how much tapering can actually help you, plus the best way to go about it.
Finally, in my interview this episode I have on Veejay Jones. If you follow this sport regularly, then I probably don't need to say much about Veejay. He has been blowing up the sport with overwhelming success at a young age. With multiple first place elite finishes, Veejay is doing all the right things for a long and successful career.
I wanted to get him on to learn more about what he contributes to his success. Veejay shares some of his training insight and some of his favorite types of workouts. He stresses the importance of strength training, understanding periodization, favorite recovery strategies, plus how to plan out your race season.
All this and much more.
Full show notes: www.ocrunderground.com/episode-67