Today's episode is full of training tips and strategies to help you train for any obstacle course race.
In this one I share my tips from a recent webinar I did on preventing back pain in your training routine. If you tend to suffer from back issues or just want to make sure you avoid them, follow these 5 steps I share.
Once you learn how to move better you are ready for metabolic resistance training. Many make an important mistake when it comes to this type of training. In my research review, I share some insight on Kettlebell Training and an important factor to consider.
Finally, I chat with SGX Coach Gary Lombardo from Crossfit High Power. Gary competes in both long-distance and short distance endurance events, including having completed 3 Ironman triathlons, 4 Ultra distance OCR races, numerous running marathons, long-distance swim events, and long-distance bike events, and has qualified for OCR Worlds from 2015-2019.
This year Gary is taking on the Death Race and shares some of his strategies for preparing for this race. Even if you aren't planning on doing a Death Race, he shares strategies that will apply to all types of OCR.
Check this out plus much more.
Full show notes: www.ocrunderground.com/episode-79
Thank you for making the OCR Underground a training resource for your OCR success. This episode is jam packed with useful tips and strategies for your next obstacle course race.
In the Inside Mike's Mind Segment, I share my key concept for staying injury free. We can't eliminate all injury risk, but there are some really simple things you can do to reduce your risk dramatically. If you frequently find yourself dealing with chronic injuries you will want to listen in.
In my Research Review, I found a great article looking at hundreds of studies on static stretching. We have all bought into the idea that you should never static stretch before exercise, but is that really true. Like many things, it depends. I share when it may be appropriate and when it might not be.
And finally I have an awesome interview with SGX Coach Francis Gennarelli from Mud Sweat Tears Crossfit in Verona, NJ. Francis Gennarelli, owner of Mud Sweat Tears / MST CrossFit in Verona, qualified and competed in all 3 Spartan Ultra World Championships in Iceland and Sweden taking 2nd place in his AG in 2019. Death Race finisher, Goruck Team Assessment finisher. CPT, Spartan SGX Coach, and CrossFit L1 trainer.
In this interview I chat with Coach Francis on some of his keys to being successful from a mindset perspective and training perspective when planning for an Ultra Beast or if you are up for a Death Race. He shares why training just can't take place at the gym and your whole like becomes a training ground.
There are some really great nuggets in this one from Coach Francis Gennarelli.
full shownotes: www.ocrunderground.com/episode-78
Man, I had a lot to talk about in this episode. This one is pack with some really useless tips for your OCR Training. In this one I share some cool info on a new FREE grip training series. You can check out some of my favorite and most effective ways to train your grip here.
And more exciting news my new, and first, the book is now available! The book is Fuel & Fire and is a step-by-step guide on how to properly train for an obstacle course race and how to set up your nutrition to properly fuel your workouts. I packed everything into this easy read, plus give you a starting program to work with.
This project has been in the works for 3 years so I am super excited that it is finally ready. You can pick up a copy through the link below or on Amazon:
In the inside Mike's Mind segment I discuss what the difference between an A and B race are. I have talked about this before and recently was having a discussion with a client that was understanding why you would have a B race. I clear up any confusion and discuss how you can properly plan for your race season.
I also discuss research comparing circuit training and running looking at how you can't always use how you feel to determine how good a workout is.
And finally I discuss the most important recovery strategy you can implement. Not only that but practical ways you can put it in place.
Full shownotes: www.ocrunderground.com/episode-77
After a much too long break from the last episode, I'm back with a jammed show. 2021 is here and hopefully, we see some OCRs get going more and more.
In this episode, I share my strategy for planning out my 2021 race season. If you need help laying it out, make sure you check out the Venga CBD's training calendar.
Do you use HIIT for your OCR training? Most miss the mark when they are using intervals. I discuss the point behind why you should use interval training and where so many go wrong.
In my research review, I share really interesting research on a jumping test that can predict your running speed. If you want to make the most out of your training to improve your running speed, you will want to listen to this one.
And finally, I interview Dr. Brianne Showman from Get Your Fix Physical Therapy. Brianne has a unique background as a therapist and a performance coach, so I was excited to get her on. We discussed some of the common areas that OCR athletes go wrong leading to an increased risk of injuries. I particularly enjoyed the topic of racing versus training and how these should look different. Brianne also shared some of her insight on barefoot training explaining how and how not to incorporate it.
Full show notes at www.ocrunderground.com/episode-76
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
This is the first episode I recorded since completing the Lebec Spartan Ultra Beast. So it seemed fitting to talk all about how it went. Before I get into the details of the race though, I share some of my insight on recoverying from a race. One big question I see come up online is when should you get back to training after a race. Unfortunately I see some pretty bad advice to this question. In this episode I share some of my thoughts on how to recover from a race and when you should start training again.
In my research review I look at fatigue. There are many reasons why you fatigue and see a decrease in performance. But how much of it is in your head? I share some interesting research that explains the truth behind why you slow down.
And finally, instead of me rambling on about the Ultra Beast, I thought it would be fun to get a guest on that went through it as well. I have on Rachel Munoz who was the 1st Place 30-34 female finisher. We got to finish the race together and I thought it would be fun to reminisce on all the pain we went throught together.
Rachel shares her training process for this race, her in race nutrition and hydration strategies, recommendations for others who are hoping to race the Ultra, and her race recap. We get into a ton of good topics that will help you regardless of the type of race you are training for here.
All this and much more.
Full Show Notes: www.ocrunderground.com/episode-66
Well I am in my taper week for my Ultra Beast, so with that extra time I have now from not running, I wanted to get out new episode for your listening pleasure.
In this episode, in the Inside Mike's Mind segment, I get inside your mind. Are you your biggest limiting factor? Many people are getting in their own way. In fact I work with many clients on this topic. Here I discuss perception and how you can alter your perception for better results.
In my research review I discuss a study on concurrent training. This study looks at different volumes of performing strength and running at the same time to see how they impact each other. The results may influence how you structure your training plan.
And finally in our coach's interview I have on SGX Coach Brad Sims.
Hopefully you are listening to this episode in time, but if you register by 8/31/19 you can win a Free Spartan Race. Not only that but we are also giving away Venga CBD products, Designer Protein Products, and Hand Master Plus Grip Trainers. Thanks to all of our sponsors for making this happen.
To enter just visit: www.ocrunderground.com/free-giveaway
Now into this episode. You may have heard that Spartan has made a few rule changes. I decided to go through the entire rule book and made a few comments on some new rules and maybe a few old ones you might not have heard before.
In the Inside Mike's Mind Segment, I give my top 3 ways to help remotivate yourself when you feel like you have lost the urge to train. In my research review I share an interesting study on how eating or not eating breakfast may effect your strength performance, plus some key takeaways for you.
Finally in my Coach's Corner, I have on Spartan Pro Heather Gollnick. Heather is a 5 time Ironman Champion turn elite OCR athlete. Healther shares some of the differences in her trainer from her triathlon days to now, how she keeps in prime shape after years of highly competive training. She shares what her program looks like in season versus off season, plus how she tapers for an upcoming race.
Heather also discusses a few key concepts from her book Triathlete EQ. The gems from this book are great for any sport to help deal with the emotional stresses in your life that might effect performance. All this and much more.
Links mentioned in the show:
Spartan Free Race Giveaway: Free Giveaway
Venga CBD: use code HeatherOCR https://vengaendurance.com
Handmaster Plus: https://www.handmasterplus.com
Breakfast Skipping Research: https://journals.lww.com/nsca-jscr/Abstract/2019/07000/Breakfast_Omission_Reduces_Subsequent_Resistance.5.aspx
Heather Gollnick: http://www.heathergollnick.com
The Triathlete EQ: https://www.amazon.com/Triathlete-EQ-Guide-Emotional-Endurance/dp/1475992823
Free Jumpstart Training Program: FREE training
Want to win two free entries into the Colorado Rockies Spartan Ultra, Beast, Sprint Race Weekend? This episode's sponsor, Venga CBD, is giving away two free entries to the race as well as a 1000mg jar of their Recovery Balm. To enter visit www.vengaendurance.com/spartan.
In this episode I discuss a common topic that I hear discussed on obstacle specific training. How often and should you even train on obstacles as part of your training? I give my recommendation on this hot topic.
In my research review I look at new research on static stretching. Is static stretching really bad to do before your workout? What about during your workout? This study looks at what static stretching does when you stretch between sets during strength training. The answer may surprise you.
Finally, in our main discussion, I go in to assessing versus guessing. Do you know your weakest areas? How do you know they are the weakest? Have you ever measured them? If you aren't assessing certain things, then you are completely guessing in your training. In this podcast I discuss of few simple things you can do to measure you baseline and see if your training is really making a difference or not. We review power, strength, muscular endurance, grip strength, and cardiorespiratory edurance.
Full shownotes: www.ocrunderground.com/episode-63
The OCR Underground Show provides you with everything you need to maximize your training for your best race. In this episode I share some great insight on how you can have a smarter training plan.
Hoping to redeem my Big Bear race, I am off to race the Spartan Sprint in Minnesota. At least there is no snow in the forecast.
In the Inside Mike's Mind segment of the show, I explain the truth about cramping during a race. Is it as simple as dehydration or electrolyte loss? Most likely not. Tune in to see how you can stop cramping before they start.
We have a great race recap with Jordan Boyd from Australia. He gives us a great recap of the 24Hr OCR Enduro Championships.
In my research review, I discuss why you need to disperse your training intensity and the value of low intensity training.
And we have a great announcement about a new sponsor of the show. Venga CBD is our newest partner. I orignial interview their CEO Jay O'hare. After chatting with him about the benefits of CBD and how it can help the endurance athlete specifically, I decided to give it a try. I was incredibly impressed with their products and I am excited to have them in support of the show.
In this episodes interview I chat with Jay and gives a great summary of what CBD is and how it may benefit you in your endurance performance.
All this plus much more!
Full shownotes at: www.ocrunderground.com/episode-62
Well one thing is for sure, that you just don't know what to expect with OCR's. Recently the Spartan Race at Big Bear was no exception. With rare snow fall in May in SoCal, we so some last minute race cancelations and modified courses.
Overall Spartan did a great job handling this unfortunately situation, despite the fact of making us hit the dunk wall twice in the Sprint. In this episode I give a race day recap of Big Bear, plus talk about some key takeaways on how you can better plan for the unexpected.
In my research review I share a really interesting study that looked at improving VO2 max using standard heart rate prescrition versus a more customized approach. Even more intreging with this study was how they view responders versus nonresponders to training.
Finally, in my coach's corner interview I have on award winning author Alex Hutchinson. Alex actually started out as a physicist, with a Ph.D. from the University of Cambridge then a few years as a postdoctoral researcher with the U.S. National Security Agency, working on quantum computing and nanomechanics. During that time, he competed as a middle- and long-distance runner for the Canadian national team, mostly as a miler but also dabbling in cross-country and even a bit of mountain running.
Alex's primary focus in writing is the science of endurance and fitness. He is a contributing editor for Outside for the Sweat Science colums. He is also a regular contributor to The Globe and Mail, Canadian Running Magazine, Popular Mechanics, the New York Times, and Runner's World.
Alex is on to discuss some of the findings and research he found when writing his latest book Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance. He discuss the different factors and theories behind what truly limits our performance and how we probably are not reaching our full potential.
Alex leaves you with some great insight on how you can remove the self brake your body has built in and push through to new limits.
Full shownotes: www.ocrunderground.com/episode-61
Well this episode is just loaded with info so let's get right down to it. Are you ready for an Ultra Beast? If so I have the plan for you. I talk about the 4 month training plan that I created to help clients take on the Ultra Beast and earn that belt buckle. Click here to learn more.
In the Inside Mike's Mind Segment I talk about altitude training. Yes I know we have discussed this before, but with races like Big Bear coming up I still see tons of questions come up about racing at altitude. In this episode I go in detail on the 3 main things you need to be concerned with.
I have on special return guest CJ Wagner with Gym Jones and Misfit Strength on to give a race recap on the first Honors Series Spartan Race in San Antonio.
In my research review I share a simple trick that will help you jump high and further based on quite a few research studies.
And finally I do a deep dive into core training. Specifically what the core is, the 3 levels of your core, how you can train each one, and how it can effect your movement and performance. Don't worry we aren't just going to be talking about planks in this one.
Full Shownotes: www.ocrunderground.com/episode-60
What was harder the Spartan Sprint in Vegas or waking up Sunday after a race and night out on the strip? It is a close call but I think I will take running a race no matter how hard over waking up early with a hangover.
This past weekend we had a blast racing and spending a fun weekend in Vegas. It started out with a fun visit to Maddam Tussaud's Wax Museum. You can see from the pic above we had a blast with this. One thing I absolutely love about doing all of these races is getting to travel with my wife and have fantastic experiences with her.
In this podcast we do cover the Spartan Race out in Vegas, but also I share some insight into Pain versus Source of Pain. When your knee is bugging you should really be focusing on how to fix your knee or should ou be more worried about what caused the knee issue in the first place?
In my research review, I discuss a great study on recovery. Specifically active versus passive recovery. Doesn't it matter which you do? Well if you want to improve endurance and power then it absolutely does. Listen in to learn more.
And finally in my coach's interview I have on a very special secret guest. They were a little hesitant to be recording for the podcast so I am going to leave it as a mystery for you. You will just have to listen in to find out who it was.
But we discuss our post race thoughts on the Vegas Sprint, how to find time for workouts when life gets in the way, some of our favorite 20 minute workouts, how to get started when you just don't feel like working out, and much more.
For complete shownotes visit: www.ocrunderground.com/episode-59
In episode 58 we cover a variety of topics to get you on track for your next OCR. It's the start of the year and the question of New Year's Resolutions always comes up. Are they a good thing or a waste of time? In this episode I share why you absolutely should set a resolution. But you need to do it the right way.
In the Inside Mike's Mind segment, I discuss one of my favorite topics, Strength Training. While most are probably performing some type of strenght training in their program, there are a number of aspects that must be included for a complete strength program. See if you are missing any of these vital elements.
In the Research Review, I discuss the importance of identifying asymmetries. I review a study that looked how differences in left and right quadricep strength was used to predict knee injuries. This is an incredibly important topic to understand and implement in your training plan.
Finally in our Coaches Corner, I have on Coach Q. I met Coach Q a few years back when we were going through the SGX certification. He has a wealth of knowledge and experience in a varitey of different fitness avenues. Q followed a similar path that many find themselves on. Starting as a skinny guy he turned to body building. Then started to see the damage that excessive training could do to the body he started to focus on better movement quality and better overall health.
He uses his own experience and knowledge to help others learn to treat their body's better. We get into his story plus some of the common practices he is using with his clients for improving mobility, rehab, and training.
Full shownotes: www.ocrunderground.com/episode-58
Well the 2019 season is here and Spartan has revealed new obstacles. This is obviously a nice change of pace since 2018 saw little updates in the races.
Overall I enjoyed the change and the new obstacles that were at the Chino Hill race. They brought on new challenges for different levels of racers and it will be fun thinking of new ways to train for these obstacles.
In this episode I will give a breakdown of some of the updates on older obstacles we saw as well as what to expect for 2019. This year we should see more of the Helix, the beater, the 8 foot box, and crawl tubes. I give a breakdown of each and some ideas on how to train for them.
Full show notes: www.ocrunderground.com/special-episode
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