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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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May 15, 2020

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

Apr 9, 2020

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

 

Mar 12, 2020

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

 

Feb 11, 2020

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

Jan 9, 2020

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

 

Nov 19, 2019

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

Oct 22, 2019

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. 

Brad Sims has been a NASM certified personal trainer and a certified nutrition coach since 2012.  He works with clients of all fitness levels and is also certified in corrective exercise training for those recovering from an injury or working with limitations in their training.
 
Coach Brad also has been an obstacle course racing coach since 2014, training beginner athletes to competitive racers, also participating in over 50 races himself from the 5k sprint lengths to the grueling Spartan Ultra-Beast.
 
Passionate about helping people live a healthier lifestyle thru nutrition and fitness, Coach Brad works closely with healthcare professionals as well as keeping up on the most up to date health and fitness information in order to bring you the most current and cutting edge methods to help you reach your goals.
 
 
Aug 27, 2019

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

New Spartan Rule Book: https://spartanrace.zendesk.com/hc/en-us/articles/203602743?fbclid=IwAR036rATEb-Ebqe8xK8Z7JAvOcIXq9kEWF8nFRlYx0wp2UiLwbtfC4xVANk

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

Instragram:  https://www.instagram.com/athlete_heather_gollnick/

The Triathlete EQ:  https://www.amazon.com/Triathlete-EQ-Guide-Emotional-Endurance/dp/1475992823

Free Jumpstart Training Program:  FREE training

Jul 17, 2019

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

 

Jun 20, 2019

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

 

 

May 24, 2019

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

 

Apr 29, 2019

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

 

Mar 12, 2019

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

 

Feb 6, 2019

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

 

Jan 29, 2019

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

 

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

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