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
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
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
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.
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
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
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
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.
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:
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
The Spartan Race Series is well underway now with more and more racers getting excited for the 2018 season. This episode has you covered to make sure your OCR training is on point for this year.
In this episode I discuss more on the release of our new Fuel and Fire Program. We are only taking 30 applicants into the beta version, so if you want a done for you proven system to avoid burpees and race yoru best Spartan Race, then get in now.
Do you use plyometrics or jump training in your program? If you aren't you need to. They are an essential for any training program, but if you don't implement it correctly you are setting yourself up for injury. Learn some simple strategies for where to begin your plyometric training for OCR's.
In our research review, I go over different hip strengthening exercises. The straight bar deadlift, the hexbar deadlift, and the barbell hip thrust. Which one is the best? Learn what this study showed for strengthening that backside.
Finally in our Coach interview, I have on SGX Coach Andrea Bowden. Andrea Bowden founded and runs Next Level Fitness Training, the only Obstacle Course Race Training gym in Oregon. She is the head coach of the first ever College Obstacle Course Race team in the nation. She has been a certified fitness pro for most of the last 32 years. (Currently SGX Coach and ACE Trainer) She is proud of her OCR Podium wins in 2016 & 2017. She believes she has not reached her peak athletically, and plans to win more Obstacle Course races (and maybe a duathlon) in 2018!
In this interview Coach Andrea talks about how she started coaching the first college level OCR team and where she sees the sport growing in the future. She discussing some of her favorite techniques used for prepping her athletes for the season and how building strength is the foundation of the program. We get into topics such as unilateral leg strength, building strength that transfers into obstacles, functional programming, workout splits, and much more.
Complete show notes: www.ocrunderground.com/episode-47
In this special episode I interview SGX Coach and Registered Dietitian Anne L'Heureux on the release of our brand new 90 Day Spartan Race Training Program.
We discuss some of the key elements in any training program and how your nutrition plan needs to match the demand you are putting on your body. It is an oversimplification to eat the same way every day. Instead Anne shares what you need to consider with how you are training and how you should eat accordingly.
We also discuss what it means to be metabolic efficient and how you can teach your body to better utilize the different foods you are consuming.
In this program we are calling the Fuel & Fire Elite Program, we share some of our best training and nutrition strategies and lay them out for you in an easy to follow progressive plan. Plus each week you can check in with us to make sure you are staying on track and progressing properly.
To learn how to fast track your nutrition and training routine check out the link below to learn more and apply.
We are well into 2018 and the race season is upon us. This episode brings you more tips and strategies to bring your best game for the 2018 OCR Season.
In this episode I discuss more on my recent blog post and video on the most common bear crawl mistakes made and a simple progression to master the fundamental exercise. Plus I go on a little rant on how many people seem to be handling injuries. If you find your self with an injury, following these important steps.
This episode's research review is all about grip strength. How to test for it and how you should train for it. Plus we talk about the different kinds of grip strength you need to work on.
And in our coach's corner, I have on SGX Coach Bayo Adio from Adio Fit in Manhattan, KS. Being a fellow former high jumper, Bayo also shares how he went from a non runner to enjoying obstacle course races. He discusses how and what he assesses with his clients to determine what they need to work on. We get into the biggest mistakes made by endurance athletes as well as some strategies he uses to incorporate breathe work into his training for better performance.
All this and much more in this week's episode.
Complete Show Notes: www.ocrunderground.com/episode-45
With 2017 ending now is the time to plan ahead for your 2018 race schedule and to gain insight on how you should approach your training for the best year yet.
In this episode I share research on how Twitter can effect your race performance and some practical tips on how to maximize your sleep for recovery.
In our coaches's corner I have on SGX Coach Matt Bouback with Power Combat Fitness. Former college wrestler turned fat guy turned OCR Athlete and Coach Matt has seen every aspect of change in his 20+years as an athlete coach and trainer. He started my career in the health and fitness industry in college when he got my personal training certificate. In the beginning he worked mostly with clients that were in the infancy of their fitness. Matt went from wrestling 134lbs in college to weighing close to 250lbs in about short span of two years. Living in hotels, eating like crap, and drinking as much booze he could get his hands on, almost cost his life and marriage.
Since the very first race Matt has been hooked. He spent the better part of the last 3-4 years learning everything possible about Endurance Athletes and Competing in this environment. Not being a runner himself, he went from finishing at the middle of the pack in most races to finishing 5th at World Championships in 2016 in his age. Since his run in OCR begun he have been blessed to walk through some doors that have opened. Matt owns certifications in many areas from Nutrition to Performance and has worked with many athletes locally and around the world, which is supported with passion in this sport.
Coach Matt shares his insight into the biggest training mistakes he sees OCR athletes make, how to create a complete and balanced training program, his takes on mobility training and why you might want to toss the foam roller, and his secret recovery and sleep enhancement tool.
Complete show notes: www.ocrunderground.com/episode-44
After some time off due to travel, I'm back and ready to talk all about OCR Training. With 2017 coming to a close I discuss the importance of looking back at your performance to help you look ahead for next year. And how sometimes what you take out of your program is just as important as what you put in it.
In this episode SGX Coach Alison Rosales gives a great Spartan Race recap for the Big Bear Beast and Sprint.
In our research review I discuss foam rolling. I talk about what foam rolling actually does for you plus we look at a really cool study examine the difference between foam rolling and using a vibrating foam roller. Is it worth the hype and the extra cash? Find out here.
And finally I interview SGX Coach Sarah Pozdol. Sarah is a mother, a coach, author and competitive athlete. Born and raised in Oregon, Sarah was exposed to fitness and athletics at a young age. She grew up watching her mother guide people in the fitness industry and personally excelled in softball, volleyball and track.
It wasn’t until her mid-twenties after having two children that Sarah realized her deep love for inspiring others. Through her projects, she has been able to apply her passion and knowledge of the dynamic training methods used in such sports as Obstacle Course Racing and CrossFit.
Sarah is the creator of Couch2Course, an 8 week program designed to prepare an unseasoned obstacle racer for their first races. As an athlete she has landed a top the podium in both CrossFit and Obstacle Course Racing.
In this interview Sarah discusses some of her training philosophies for OCR Training and share some great and inspiring stories with some of clients and how they overcame adversities. She discusses more about her knew book and how it can help you prep for your next race. Her program has an incredible workout plan with online videos and support system in place to help you along the way.
Complete show notes at www.ocrunderground.com/episode-43
As usual this episode and webpage are filled with more gems to help you train smarter for your next OCR. It's time to finish the 2017 season strong and get ready to start planning for 2018.
In this episode SGX Coach Juan Pablo Arias from Mexico is on to give a great race recap for the Spartan World Championships in Lake Tahoe, CA. He helps us relive a great race event and gives some tips for training for it next year.
In my research review, I discuss one of the most common nutrition deficiencies in the country. Iron deficiency is a huge problem that can dramatically reduce endurance performance. Iron is a critical element for generating new red blood cells and hemoglobin and iron rich protein. When iron deficiency is present, appropriate oxygen levels required for working muscles is not possible. Paying attention to your nutrition will allow for maximal iron absorption. In this research I explain what types of food to consume with iron and which to avoid.
Finally, in our coach's interview, I have on Dan Shamburg with Shift Fitness.
Daniel completed his Masters Degree in Exercise Physiology from the University of Tennessee. Before moving to San Diego, Daniel was an Assistant Strength and Conditioning Coach for the University of Tennessee Lady Volunteer Strength and Conditioning departme
Daniel owns Shift Fitness, a group fitness and strength & conditioning business in Carlsbad, CA.
His passion is endurance running.
In this interview Dan explains what metabolic testing is, the information you will find, and how to use it for a more effective training program. We discuss what high intensity training really means and why you need to focus on low intensity training as well.
Bottom line, if you are just randomly going out on runs and p
ushing yourself every time you are out there, you need to listen to this interview.
Complete show notes: www.ocrunderground.com/episode-42
With Tahoe just around the corner and more challenging races up ahead, we have you covered with some amazing training and prep tips for your next race.
In this episode, I just got back from running the Spartan Beast in Killington, VT and share a few takeaways from the race. If you are worried about hills, then tune in to this one.
We also have SGX Coach John Hayley on with Unbreakable Fitness to give the full Spartan Race Recap after running the Ultra Beast in Vermont.
In our research review I talk all about an article discussing the effects of altitude on the body like VO2 Max and sleep. But more importantly I leave you with a few tips on what you can do to reduce the negative effects of altitude on your race performance.
And finally I have on the Godfather of the Spartan SGX Program, Dr. Jeff Godin. Dr. J is a fellow UCONN alumni that currently is a professor at Fitchburg State University in Sport and Exercise Science as well as the head Strength and Conditioning Coach.
Dr. J is a veteran ultra endurance athlete and responsible for working with Joe Desena and Joe Di to create was is now known as the Spartan SGX Certification. They have done an amazing job, helping other coaches learn the strategies to best train their clients for Spartan Races.
In this interview Dr. J shares his insight on dealing wth cold and hypothermia. He shares his insight on how hypothermia effects the body, early warning signs, plus gives some great tips on how you can prepare yourself for racing in the cold.
If you are racing in Lake Tahoe you will love this episode or any other races in cold or altitude.
Full shownotes: www.ocrunderground.com/episode-41
In this episode, go inside Coach Mike's Mind and learn the different strategies to conquer the Twister obstacle. Should you go forwards, sideways, backwards? Learn the best tips to get through this twister and never look back.
SGX Coach Jono Blodgett, is on to give a race recap on the Spartan Hawaii Beast from a few weeks ago.
In our research review, I discuss a brand new study that uses Heart Rate Variability to predict injuries in crossfit athletes. HRV is one of the best ways to monitor your recovery and status of your central nervous system. This study further shows why it is such an important number to track.
And finally SGX Coach and RD Anne L'Heureux is back to give an amazing outline of your race day fueling. In this segment she reviews what you should focus on 2-5 days out from your race. She discusses how to taper and carb load properly, the importance of adding a strict electrolyte drink 2 days before the race, the right type of carbs to eat the day before your race, and finally day of strategies to help you perform your best.
These tips you do not want to miss. Make sure you aren't just training hard for your next race, but also that you have a solid nutrition plan to maximize your training.
Full Show Notes: www.ocrunderground.com/episode-40
We're Baaaack! With a brief pause in the show I am excited to get this latest episode up and out to help you trainer smarter for your next OCR. If you like saving money on OCR's, Spartan is running a pretty sweet promo right now. Use the code below to get 25% of your next race.
Now for this weeks episode. After recently getting back from Hawaii and running the Spartan Trifecta weekend, I talk about some the challenges and obstacles faced with these races, although the full race recap will be in our next episode.
Coach CJ Wagner from www.misfitstrength.com provides a full race recap for the new Spartan Time Trial held in Austin, TX a little while back. This is a really cool new race that Spartan is putting out and CJ gives some great insight here.
In our research review I talk about 2 different studies looking at swollen knees, and why you may think twice before working out with even a little bit of swelling in your knees.
And finally in our Coaches's Corner I have on SGX Coach Joseph Bautista. We switch gears a bit in this interview and talk about youth fitness and sports. With issues in youth sports and childhood obesity on the rise, I thought it was crucial that we get an expert on to discuss different ways to get kids involved in moving more.
Joseph talks about his passion for working with kids and helping them develop. He discusses some short comings with school PE programs and talks about different ways to help standards kids development and progression.
He shares his thoughts on teaching self discipline, dealing with failure, participation trophies, letting kids learn on their own, and much much more. If you have kids or work with kids you will definitely want to check out this interview.
The full show notes available here: www.ocrunderground.com/episode-39
Welcome to the OCR Underground Show, your ultimate resource to help you better prepare for your next Spartan, Tough Mudder, or any other OCR.
With the Hawaii Trifecta weekend in a few days, many Spartans are going to push their bodies and minds to the limit. Often past their limit which may lead to issues down the road.
In this episode I have on Brandon Marcello to talk about a recent email he sent to me, about some simple tips to help me out for this race. These tips were so amazing that I had to get him on and go into further detail about it.
He discusses what the first thing you MUST do as soon as you finish the race to start the recovery process, how to properly use contrast therapy before and after a race, the best way to stretch after a race, how to stimulate your central nervous system when you have heavy legs, simple nutrition tips to recover and fuel, plus much more. You don't want to miss this one if you plan on hitting multiple races in on weekend.
With over 20-years experience in the performance enhancement industry, Brandon Marcello, PhD brings innovation, education, and proven application to the world of sports performance, health, fitness and wellness.
As a high-performance strategist, he takes forward-thinking organizations and elite athletes to the next level of their game - and careers. Having extensive involvement in both the applied and research worlds, he has implemented successful, high performance training programs for professional, Olympic and collegiate athletes. Continuing his work with the U.S. Department of Defense and Draper Labs, Brandon has recently been tasked with defining the future of soldier performance.
Serving as the Director of Sports Performance at Stanford University, Marcello’s role was to oversee all aspects of athletic performance enhancement for the 36 intercollegiate sports. Acting as the chief administrator for the Sports Performance Department, Marcello's responsibilities included, but were not limited to, designing facilities and equipment layout, strategic planning. developing nutritional and recovery strategies, overseeing staff development, directing methodology and driving innovation. During his seven years at Stanford, Marcello initiated cross-department collaboration with many of Stanford’s academic departments, including, but not limited to the Stanford Sleep Center, Center for Longevity, bio-engineering, Residential and dining enterprises, Stanford surgery, Hoover Institute, and the neuroscience department. He was the creator of the highly-acclaimed Performance Based Dining concept that has been successfully implemented since 2011, and has received national media attention (See Sports Illustrated, November 7, 2011 among others) and numerous awards.
Marcello holds a PhD in Sports Nutrition from Baylor University, and an MS and BS in Exercise Science from Marshall University.
A Certified Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association, Marcello is also recognized as an RSCC*D by the same organization. He also holds two certifications from the National Academy of Sports Medicine as a Performance Enhancement Specialist (PES) and Corrective Exercise Specialist (CES). Additionally he also maintains two certifications through U.S.A. Weightlifting.
Complete Show Notes: www.ocrunderground.com/episode-38
This week we have another great episode to help you train smarter for your next OCR. In this episode, I give you my tip of the week on how my wife figured out a simple trick to make your next barbed wire crawl alittle more pleasant.
SGX Coach Brad Sims is on to give a race recap to the Goliathon Race held last month. This is an incredibly descriptive summary of all 12 of the obstacles that were in the race. This sounds like a fun race if you are on the East coast. There will be another one coming up this fall you can sign up for.
In our research review, I discuss inspiratory muscle training. This unique resisted breathing training has been shown to lead to a variety of performance enhancements. In this study we see how IMT may improve running performance when performed daily and as part of your warm up routine.
This week coach's interview, we have on Michael Mullin from Integrated Fitness Training. I had the please of hosting a workshop earlier this year, where Michael provided incredibly useful and eye opening information and training/rehab strategies. The focus of this training was on breathing, but we also got into many applicable training principles.
In this interview he explains why breathing should not be overlooked and how it is the foundation of everything we do. He discusses the different physiological, biochemical, and postural effects of proper and improper breathing and simple ways you can incorporate breathing into your training. While many focus on exhaling during exertion, we talk about all of the other breathing strategies that you need to consider.
We get into why Michael doesn't like the term posture and how positioning is the key. We discuss positioning and breathing during many common exercises like squatting and pull ups. Even how many posture cues you have heard, may be making your posture even worse. We also talk about technique for running and even monkey bars, to maximize performance and to keep you moving more efficiently.
All this and much more in this weeks episode.
Complete Show Notes: www.ocrunderground.com/episode-37
As always, we have another great episode to help you crush your next Spartan Race or other OCR with smarter more effective training and nutrition programs.
In this episode, get my tip of the week to help you avoid unnecessary burpees on your next race. We have a complete Spartan Race Boise Sprint recap from this past weekend.
In our research review I discuss two common periodization programs. If you are still going from workout to workout with no plan, it is time to wake up and get with the program. This research looks at block periodization and weekly undulating periodization. Find out which one won the head to head battling in this study and showed better strength, muscle growth, and fat loss.
And finally in our coaches corner, I have on SGX Coach and RD Anne L'Heureux with Spartan SGX BFD. Coach Anne has been killing her races this year and shares some of her new training and nutrition strategies.
She discusses the importance of building a strong aerobic base and build your endurance from. We get into the importance of hiring a coach to look at your strengths and weaknesses and truly see your progress and how to pick the best distance to be competitive in. We also talk about new nutrition strategies that are allowing her to use her carbohydrate intake as super fuel for her workouts and racing. Anne has a unique perspective to maximize metabolic efficiency to burn fat and carbohydrates to their fullest potential.
She discusses her opinions on the best diet plan for the obstacle course racer and simple steps to help you get started with. Need help with your nutrition program? Reach out to Anne through her link below for more info.
Anne's results speak for themselves and this is a must listen to interview for any serious OCR athlete.
Complete show notes: www.ocrunderground.com/episode-36
In this episode we have a few great training tips to assist you with your next race. First up we have on SGX Coach Sam Slosman with Synners OCR to give the Monterey Spartan Super and Hurricane Heat race recap. He shares some insight into the course and gives some great advice if you plan on trying a HH this year. Check out the Woodworking Spartan here: https://www.instagram.com/woodworking_spartan/
In our research review I discuss a great journal review all about squatting. Even though you have probably performed this exercise thousands of reps, there is always something new you can learn or ways to do it better.
This review breaks down the squat at every joint as well as a number of different variations. I discuss some key points you should pay attention to at the ankle, the knee, and the hips. Plus I give 5 practical take aways that you can apply to your squatting immediately.
In our Coaches Interview segment, I have on Level 2 SGX Coach Brad Sims from Legacy Athletic Club in New Jersey. Coach Brad has a background in obstacle course training, corrective exercise, and works with a physical therapy clinic which gives him great insights into common compensations that runners development and other injury prevention techniques.
Brad gives us insight into his training programs he uses with his clients. Plus we get into the importance of body weight training, key movement patterns, and common compensations that he sees. Don't miss the great resource for runners that he gives below. He also touches on how to train without having access to obstacles and even training that you can do at work.
All that plus much more in this episode.
The complete show notes are available at www.ocrunderground.com/episode-35
In this episode we ask one of the most important questions you might be afraid to ask yourself, "Are your workouts making your worse." A common trend in fitness, is to push ourselves with disregard to what it might be doing to our bodies. There is a balance between intense workout and maximum function and performance.
In our research review I discuss how despite being pain free, your shoulder may be a ticking time bomb. I explain the findings a 3 research studies that show how even if you have no shoulder pain, you might be completely jacked up.
And finally in our coaches's interview, I have on Coach Bonnie Spartan from Fitness Without Limits. Bonnie is known for being an OCR all-star. You will find her at just about every race out there. As we expand our topic of other Obstacle Course Races, I wanted to bring in an expert to discuss all the different options out there. We touch on the most common OCR's you will find on the West Coast and what you can expect if you sign up for one.
Complete Show Notes: www.ocrunderground.com/episode-34
Need help training for your next OCR? We have everything you need here. We review up to date research and training tips from some of the top coaches out there.
In this episode you get a two for one. We have the Ohio Beast and Sprint Spartan Race Recap as well as the Citi Field Stadium Recap. I also review an ancient memory technique that will help you never fail the memory obstacle again. If you have failed this one in the past, you know how frustrating it is to do unneeded burpees. This simple drill will give you the tools you need to nail the obstacle and probably never forget your code again.
We also have SGX Coach Mike Confer from MROC Training in Oceanside, CA. Mike was on our show just a few weeks ago but we wanted to get him back in to go over the Citi Field race plus talk about some great training tips to help you better prepare for a Spartan Stadium Race. Mike has done quite a few races and gives some great insight whether you are running at the elite level, or just having fun with your first race.
Mike talks about the different obstacles you will see in a stadium race that you won't see in a typical Spartan Race. He reviews how even obstacles you do see in a normal race aren't exactly the same and need to be performed differently, like the Herc Hoist. He explains how to prepare for running downstairs quickly, and weaving through aisles. He even breaks down his training plan to show you what your cross training days look like, track workouts, and obstacle specific days. This is a complete resource for prepping for your next stadium race.
Complete Show Notes at www.ocrunderground.com/episode-33
In this episode, get a Spartan Race Recap for the NJ Beast. SGX Jono Blodgett is on to give a complete summary of the race and how to train for this this one in the future.
In our research review, I discuss interval training. Specifically we review a study that looks at different methods for comparing the best way to determine how long you should rest between sprints. The results were a little surprising to me.
And finally in our coaches's corner, I have on SGX Coach and Wordworker, Sam Slosman. Sam has his Bachelors degree from Fresno State, in Kinesiology: Exercise Science. He ran his first race in 2015 and fell in love with the sport instantly. He has dedicated his life to figuring out the most efficient way to conquer any obstacle in your life. Sam also loves to test his mind and body both physical and mentally by completing Endurance events that last from 4hr to 12hrs. Sam is a Spartan Obstacle Specialist, specializes in functional training, and a skilled woodworker.
Sam reviews how he sets up in OCR training program. He discusses in great detail how he organizes his different workouts from endurance training, strength work, and skill development. He discusses some of his favorite strategies for helping his clients better prep for the unknown element in racing to help them better prepare for anything they might face. Sam explains how he sets up his obstacles in his programs for a more race stimulated workout. And finally he gives some tips in case you want to try and build some of your own obstacles.
All that and more in this episode.
Complete show notes: www.ocrunderground.com/episode-32