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
The OCR Underground Show is a weekly podcast that educates you on the latest research and training methods of some of the top coaches in the world. These tips will help you take your OCR training to the next level.
In this episode we talk with SGX Coach Bryan The Ginger on the Epic Series. Bryan just got back from filming for the Spartan Race Ultimate Team Challenge, but had the time to stop by and give us a recap of the LA Epic Series event that just happened, plus gives some tips for prepping for your first Epic Race.
In our research review, I discuss static stretching. While static stretching is often forgotten or shunned due to it effect on power, it is still an integral part of a training plan. This research shows that static stretching actually can increase power development before exercise, when you do it the right way. Plus I give some take away tips and practical applications to incorporating stretching to maximize function and performance.
And in our Coaches's Corner we have on SGX Coach and elite racer Mike Confer from MROC training in Oceanside, CA. MROC is a unique training facility that have many obstacles you would find in a typical OCR race plus some things you would see on American Ninja Warrior. While they specialize in OCR training they work with any individuals looking to improve their health and move better.
Coach Mike’s fitness journey began in Okinawa, Japan as a Marine Corps Martial Arts Instructor. His passion for coaching and healthy living continued through college as a Personal Trainer, reaching a peak in 2011 when he discovered Obstacle Course Racing (OCR). This new sport demanded a training regimen that challenged his body with explosive movements while creating dynamic speed and lasting endurance, requiring him to develop a uniquely stimulating program for hybrid athletes like himself.
Mike shares his insights on how to create a complete program. He discusses the importance of polarized training, how to incorporate both high intensity workouts with low intensity training, proper activation and mobility drills to start a workout, training for a stadium series, and much more.
Complete Show Notes at www.ocrunderground.com/episode-31
I’m baaack! After a brief pause in my podcast I am back with an all new name. The show is not the OCR Underground Show, but we are still providing you great Spartan Race Training tips, plus other OCR strategies. My apologize for the delay but we are back and better than ever. Technically this is show 1 of the OCR Underground, but for an easy transition I am just going to keep the episode number going.
In this episode, the always energetic and motivating Coach Josh Graves, with Fitness On Fire, is on to give a Spartan Race Recap of the San Jose Super and Sprint from a few weeks ago. I talk about the importance of grip strength and how it relates to your shoulder function. Obviously, you already know how important grip strength is for your training, but did you know how it effects your rotator cuff strength and how your rotator cuff effects your grip? Some pretty cool research that helps give you some insight on to the best way to improve your grip.
And in our Coaches’s Corner, I have SGX Coach and RD Anne L’Heureux on to take a deep dive into a few hot nutrition topics. Coach L’Heureux and I have a great conversation on our thoughts on topics such as carbs vs. fats for fueling, prioritizing and progressing your nutrition plan, how the body adapts to what foods you put in it, metabolic testing, and how your nutrition plan should vary based on your training and lifestyle you are living. Coach Anne helps clear up some of the confusion with nutrition and gives some awesome tips to evaluate yourself in order to set up your nutrition plan for better results.
All this plus much more in this weeks episode.
Full Show Notes: www.ocrunderground.com/episode-30
Sorry for the delay in any new podcast episodes. I am changing the name of the show to the OCR Underground Show. We will be back shortly. Thanks for your support and patience.
Mike Deibler MS, CSCS, SGX
OCR Underground
This episode we have more great tips and strategies to help give you an unfair advantage in your next Spartan Race with some awesome training advice.
In this episode we have Brooke Bowen, with RFT Coaching, who gives us a Spartan Race Recap of the Vegas Super Weekend.
In our research review I discuss variable resistance training. This involves using equipment that changes resistance as you perform an exercise. This is an incredible effective tool for building strength and power. Plus it is a perfect way to change up your program if you have never done anything like this. I discuss of few studies that show how effective it is and explain more about how you can apply it to your training.
And finally in our SGX Coach's interview, I have on Andi Hardy with Wired 4 Life. Andi has been an Elite Obstacle Course Racer since 2012 and has multiple top three finishes. Outside of the obstacle course racing world she has several 5K top three finishes, two triathlon top three finishes, and a 10 mile race top three finish.
Not only does she love to race and compete, but loves fitness in general. She gave up a career as an educator to work in the fitness industry. She worked as a coach for the Spartan Race Workout Tour for two years and lead workouts across the country to large groups of people. The participants vary from beginners to advanced athletes. She also coaches and trains individuals and groups outside of Spartan Race through her business called Wired4Life.
In this episode Andi shares her story of climbing out of a very dark place and finding Spartan Racing and fitness to inspire her and others. She had a million excuses to not be successful, but she just ignored them and push through until she reached her goal.
We all have those times where we feel down on ourselves and our situation. Andi shares some of her tips on how you can pick yourself up and reach your goals no matter what.
Full show notes: www.spartanunderground.com/episode-29
In this episode we provide you with awesome insights and strategies to help you crush your next Spartan Race.
I recently got back from the Vegas Super and gave a brief overview of some things I noticed about this course and what seems to be the trend for 2017.
We have on Coach CJ Wagner with www.misfitstrength.com to give us a Spartan Race Recap of the Houston Sprint and Hurricane Heat. If you like being dragged through the barb wire crawl, this race might be for you.
In our research review I discuss how you can heal your ripped hands quicker with this powerful house hold item. According to one research article we discussed it may work faster and be more effective than medical gels.
SGX Coach and RD Anne L'Heureux is back on to finish her two part series on the 10 biggest lies and 5 truths that everyone believes about nutrition. In this episode she discusses one of the big truths and how you can apply it.
And finally we have on SGX Coach Mark Barroso from www.barrosofit.com. Mark is an athlete turned jounalist/writer, turned Spartan racer and coach. Mark shares his path to becoming a fitness writer and Spartan Coach. He shares his experience performing back to back races like the Sprint followed by the Hurricane Heat and some of his common nutrition and supplement strategies to properly fuel and recovery from the races.
He is a body builder that perform races as a hobby. Unlike many of our other guest he still trains like a body builder, but adds Spartan specific training in so he doesn't have to give up the workouts he loves to perform.
All this plus much more in this episode.
Complete Show Notes: www.spartanunderground.com/episode-28
In this episode SGX Coach Mark Barrosso, with www.Barrosofit.com, gives a Spartan Race Recap of the Greek Peak Winter Race. He discusses both the Sprint and the Hurricane Heat.
In our research review, learn about how you should be distributing your intensity. Train hard all the time, moderate, easy..? We looks at what the research is saying about what training zone you should be spending most of your time. You might be surprised at the answer.
SGX Coach and RD Anne L'Heureux is on fresh off her 2nd place finish at the Greek Peak Sprint. She goes over what has helped her pick her training up and discusses a recent article she wrote for Spartan Race, 10 Lies Everyone Believe About Dieting (Plus 5 Truths). This is part I where she discusses of few of the lies.
And finally in our SGX Coaches's interview, I talk with Coach Chris Judy from RFT Coaching.
Chris comes from an endurance sports and military background. He raced bicycles for 20 years, competing in both the US and Europe. After that career, went to the military, spent 10 years serving our country and deploying to both Iraq and Afghanistan. Chris trained and deployed next to some of the fittest men on the planet, and it's that experience, knowledge and mindset that he can bring to everyday life with RFT Coaching.
Currently he competes in obstacle course races, snowboard, rock climb, trail run, hike our beautiful mountains, and of course train for it all in the gym.
If you need help organizing your training program for endurance performance you will not want to miss this interview. He discusses his Endurance Pyramid and walks you step by step through his programming for elite level athletes. He discusses how strength training should be incorporated, and why many will train for obstacles wrong.
All that, plus much more in this episode.
Complete Show Notes: www.spartanunderground.com/Episode-27
Thanks to our sponsors of the Underground SGX show. Check them out to learn more about how their products might help with your training program:
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In this episode, we review the second Spartan race of the year, the Arizona Sprint and Super. SGX Coach Allison Krumker, for Phoenix Evolution OCR Training, is on to fill you in on all the details from this past weekends race in case you missed it.
In our research review we talk about tapering and how it has been shown to boost performance when done correctly. A proper tapering program can lead to physiological adaptations that leave you primed for a personal best. You will definitely want to try this out before your next race.
In our SGX Coaches's interview, we have on Coach and Spartan Pro Team member Kevin Donoghue. Kevin is all over the place in the Spartan world. He was a NBC Spartan Team Challenge Coach, Trainer for the new Daily Burn Spartan Workouts, and 64 Time Podium finisher (and still growing).
Coach Donoghue give is insight on to some of his success in Spartan Race Training. We talk about how he got involved with Spartan Races, how you should plan your week leading up to the race, what to do if you are running back to back races over a weekend, his workouts with Daily Burn and a whole lot more.
He provides incredible insight into training and nutrition. You won't want to miss this episode.
The complete show notes are available here: www.spartanunderground.com/episode-26
Helping you dominate you next Spartan Race with tips from some of the best SGX Coaches.
In this episode learn how low glycogen stores (carbs) before a workout can actually improve your endurance. Just make sure you are doing it right. Learn the research behind this type of nutrient timing.
Also, learn about intermittent fasting and a great app to help you track your fasts and export all your data. Best of all it is free.
In our SGX interview we are with one of the Spartan Race Krypteia, Steffan Cook, AKA Cookie. Cookie, along with being a Spartan Race Krypteia and organizing the Hurricane Heats, is part of Team SISU, Spartan Endurance, and have a podcast of his own.
Cookie shares what goes into putting together a HH, what you need to do to be prepared to complete a HH, and how being the best athlete isn't what is important when doing one. With over 70 OCR's under his belt Cookie has a vast wealth of knowledge when it comes to endurance training and racing. He shares some of his most important tips to make sure you are ready for anything that is thrown at you.
View the full show notes: www.spartanunderground.com/episode-25
In this episode we talk all about muscle cramping. The idea of dehydration and electrolyte imbalance might not be the best cause of this common problem. If you are one who experiences chronic muscle cramps you definitely want to check this one out. Learn why muscle cramps happen and what you can do about it based on some newer research.
In our resource of the week I provide you will some good tips on what you can do in race or during your workout to help prevent or eliminate any cramping. With these simple tips you might avoid some painful races and not have a cramp completely ruin your race day.
In our SGX Coaches's interview I have on Coach Robin Legat from Power Jam Fitness. Here's a quick word from Coach Robin:
Robin is the owner of Power Jam Fitness, providing group fitness, online training and coaching for people seek to live a life where age, size or background is no limit to what they are able to accomplish.
She earned a Certificate in Fitness Instruction from UCLA Extension in 2012 and currently holds the titles of Certified Strength and Conditioning Specialist and Certified Personal Trainer through the National Strength and Conditioning Association. She is also a Precision Nutrition Level 1 Certified Coach.
Learn some of Coach Robin's best tips and insights into Spartan Race Training. She talks about how to step up your game and go from the open heats to your first elite heat, and shares some valuable lessons she learned during her first elite race. She also gives some strategies for any Master's athletes on how to stay young, stay fresh, and stay competitive. And finally she talks about different ways to train in case you don't have a course set up in your backyard, but still prepare from obstacles.
Complete Show Notes: www.spartanunderground.com/episode-24
In this episode learn all about concurrent training and what the research is showing. Concurrent training means doing your cardio work and strength work at the same time. Much of the research shows these two types of training interfere with each other. Learn how to do both but still not see a decrease in performance.
SGX Coach Robin Legat, from Power Jam Fitness, give us a recap of the first Spartan races of the year in SoCal for the Super and Sprint. Learn what the course is like and what you have in store for 2017.
And finally we have on SGX Coach Nicole Kifer from Platinum Personal Training in our SGX Coaches's interview. Nicole’s number one passion is helping others; and more specifically, improving one’s state of mind through fitness. “If you’re not happy, you’re not healthy!” Watching the child obesity epidemic first-hand growing up, she knew this was a way that she could help make a positive impact in many lives. Nicole deals with exercise induced headaches and scoliosis, but she didn’t let that stop her from staying healthy. At 16, her chiropractor recommended weight training to strengthen her back. She immediately hired a personal trainer and got hooked! Since becoming a personal trainer in 2007 she has worked with a wide range of clientele including weight loss clients, weight gain, pre-post pregnancy, athletes, mature adults, disabled, post-injury, post-surgery, and people with eating disorders. Nicole specializes in functional and corrective exercise, as well as obstacle and race preparation and nutrition. “Once you have a strong core and a solid foundation, possibilities are infinite!”
Coach Nicole shares her experience in running a 12 Hour Hurricane Heat. She gives you an inside look on what you can expect, plus some great training tips and nutrition tips to keep you lasting the whole time.
Also, she explains her favorite grip training exercise routine plus nutrition strategies to help maximize your performance.
For the complete show notes visit: www.spartanunderground.com/episode-23
In this episode learn my top 5 recovery strategies that will dramatically reduce your risk of injury please help you break through plateaus and see massive improvements in your performance.
Learn how you might be stuck in the recovery cycle and never really see any true gains from your workout program. While recovery strategies might not be the sexiest topic in training, if you aren't paying attention to it you are falling behind.
This episode will teach you the fundamentals in want you must be doing to get the most out of your workouts.
Full Show Notes: www.spartanunderground.com/episode-22
In this episode learn tips and strategies to help better prepare for your next Spartan Race. Learn about a training app to track all of your training activities. It gives you live feedback on your training, heart rate, intensity, and progress. This app provides incredible feedback to help you understand your training and determine if you are making the right progress.
Also, learn the research behind rhythmic breathing and its effect on running. Rhythmic or cadence breathing refers to timing your breathes with each step while running. Learn the physiological and psychological benefits of this breathing strategy and how it can help make you a better, more efficient runner.
In our SGX Coaches's interview, I talk with Coach Bryan Ginger Spartan. Coach Bryan is the co-owner for Fitness Without Limits. Him and his partner Coach Bonnie Spartan are living and embracing the Spartan Lifestyle. Bryan shares his story how he was in his 20's and pre-diabetic, suffering from high blood pressure, exhaustion, and a host of other health issues. He took control and lost over 100lbs and eventually found Spartan Racing.
Coach Bryan's passion is undeniable, and you will learn some incredible insight and tactics to help you with your training. Coach explain how Spartan Racing can play a role in your weight loss journey, how to eat for weight loss and performance, how to be a better runner when you struggle at it, planning for the 2017 race season, and lessons he learned from being on Season 4 of the Bone Skull Challenge. Learn this and a whole lot more in this episode.
The full show notes are available at www.spartanunderground.com/episode-21
As always the Underground SGX Show is providing you training tips and advice to improve your next Spartan Race.
In this episode, discover a cool calculator for determining your training pace for your runs. Instead of just randomly going for a run, this calculator tells you the exact pace you should be hitting, based on the specific training adaptation you are trying to improve.
We also discuss lactate threshold. Discover what it is and why you need to know about it. Plus we review some of the research on lactate threshold training and how you can improve it if you want to be a better racer.
And in our SGX Coach's interview I have on Coach Stephanie Lozon. Coach Lozon is a former RN turned trainer and OCR coach. She works with many Masters athletes helping them prep for racing and helping them stay injury free. Coach Lozon has helped her clients prep at the OCR World Championships maximizing performance and longevity.
In this episode she discusses how she helps her seasoned athletes stay fresh and healthy for the long haul. She give great tips on how you can train for the elements. And she provides a great template to help you divide your training plan into different phases to help you peak for your most important races. We even touch on the importance of the deload and how so many are increasing their injuries and decreasing their performance, but not implementing this crucial component.
Full Show Notes: www.spartanunderground.com/episode-20
In this episode, learn about one of the key elements that you must train to improve if you want to see gains in your endurance performance. This episodes research review discusses a study on what type of training you should be performing on a regular basis to improve VO2 Max. Learn what VO2 max is, why it is important, and how to train to improve it. Plus practical strategies to implement these techniques.
On the nutrition side of training, we have SGX coach and RD Anne L'Heureux to discuss one of her recent articles she wrote for the Spartan blog. In this episode she reviews her article on 10 Foods You Should Always Have In Your Kitchen For Good Nutrition. She discusses 3 of the 10 in this podcast and explains why it is not just about carbs, fats, and proteins, and why you need to consider micronutrients to maximize your health and performance.
In our resource of the week I talk about a book that is a must have in your library. This book is a complete guide to OCR training and has everything you need to know to train for your next race. For a complete exercise library, training checklists, gear recommendations, done for you programs, and much more. In our SGX Coach's Interview we have on one of the authors of the book Coach David Magida.
David is the Founder and Head Coach of Elevate and has dedicated his life to fitness. A former collegiate runner, David shifted his training focus to the Elevate Method and immediately moved up the world rankings in the sport of competitive Obstacle Racing. Through HIIT David got stronger, leaner, faster and more explosive. He is a founding member of the Reebok Spartan Race Pro Team, the author of “The Essentials of Obstacle Race Training” and the host of NBC Sports “Spartan Race.”
In this interview he chats about how he got started running competitively in the early days of Spartan Race training. We dig into some of the topics discussed in his book from proper gear and apparel, how to create a balanced program, what it takes to be a athlete built for Spartan Racing, lessons from Randy Moss, and a ton more. You won't want to miss this jam packed interview.
Full show notes at www.spartanunderground.com/episode-19
In this mini episode you will hear my 4 step process on how you should plan out your 2017 race season. This system will limit injuries and burnout, maximize performance, and give you the best plan for success in the 2017 session.
Plus you can take advantage of my special offer. Get a free 20 minute coaching call with me. In this call I will answer your biggest training questions and start helping you plan the perfect program to get the best results and dominate your next Spartan Race.
To take advantage of this offer just click on the link below and schedule your call. You will receive an email to confirm your appointment.
Once you click on the link just select the free coaching call service and select your preferred time. All times are PST. You can also email me at info@spartanunderground.com with any questions.
In this episode learn about a great resource to help improve your grip and prevent calluses or training related hand issues. This cool tool can improve your racing and your training. In our research review I talk all about detraining. While sometimes taking time off from your program will lead to increases in performance, too long off leads to decreases in strength, power, endurance, flexibility, and performance rather quickly. Learn the best strategies and research behind how you can maintain your hard earned progress even when you cannot workout as much.
And in our SGX Coaches's interview I am with Alisha Lopez. Owner of No Limits Sports and Fitness Academy and Co-Owner of Rise Up Training- RUT Camp
With a mission to inspire and motivate others to live a healthy and meaningful life, Alisha Lopez has worked with adults and kids in the health & sports industry for the past two decades. She currently serves as the Founder & Owner of No Limits Sports and Fitness Academy, a 16,000 square foot Sports & Fitness Training facility, and Rise Up Training, based in Signal Hill, California.
Alisha’s facility offers personal training, Boot Camp, Obstacle Course Training and fitness & wellness education—with a mandate to motivate and support clients with a positive attitude in a relaxed atmosphere. Her upstart has been awarded kudos as the Best Small Business in Signal Hill.
She brings to her business certification as a Personal Trainer, with additional training and certifications in Spartan SGX, Spinning, Yoga, Resist-a-Ball, Mat Pilates, Pilates, Bosu Training, Power Flex and Kettlebell Training. Alisha is also a USA Cycling Coach, and continually attends continuing education workshops across the nation.
We talk about how to balance being a parent, having a career, and still getting your training in. 3 Strategies to help incorporating a training program into your life, not just to improve performance be to help you improve your life in general.
Alisha also shares some of your insight and tips for prepping for a Hurricane Heat. All that plus much more in this weeks episode.
Full Show notes: www.spartanunderground.com/episode-17
In this mini episode I talk about a short review of the L.A. Spartan Sprint at Lake Castaic. This is a quick episode with a few strategies to help you with your training. My big tip for this week is how to approach his during the race. There is a very important difference between training on hills and how you attack them during a race.
One of the biggest mistakes I saw at the Lake Castaic Sprint was Spartans sprinting up hills and then just destroying themselves for the rest of the race. In this episode I discuss how you want to approach hills correctly and some things to focus on while you are heading up the mountain.
See the full shownotes here: www.spartanunderground.com/episode-16
In this episode learn all about running economy. Discover the what it is, why you need to train to improve it, and the secrets to maximizing your economy for better performance. SGX coach and dietician Anne L'Heureurx is back to give you 5 reasons why EVERYONE needs to be tracking their nutrition. To work with coach L'Heureux online and have her help you with your nutrition you can message her on facebook here: https://www.facebook.com/profile.php?id=100009481629889&fref=ts.
We also welcome our first official sponsor of the show Mobilitas. Mobilitas provide high quality, durable mobility tools. Their mission is to provide the best mobility tools on the planet. Give them a try and see what they are all about. This month, they are giving away a free mobility kit (foam roller, peanut, sphere, and carrying bag) to one of our lucky listeners. To enter just post a pic or video of your favorite mobility exercise on FB or instagram. Use #SpartanUnderground to be automatically entered for a chance to win. Just in time for the holidays!
And finally in our SGX Coaches interview, we have Coach Josh Graves. Josh is the Co-Owner of a Personal Training Studio in Irvine, CA called Fitness On Fire with his wife Haydee. Not only does Fitness On Fire offer a variety of personal training services, but FOF’s community also has multiple competition teams that have put over 200 athletes into competition. Competing in Spartan Races, Kettlebell Competitions, Ragnar Races, Bodybuilding Shows, etc. He is student of movement and believes in trying to move in a new way everyday. Which is why he fell in love with the challenge of Spartan Racing. As a RKC (Russian Kettlebell Certified Instructor) Josh’s favorite workout tool is a kettlebell. Josh is a multi rig specialist. He has never missed a multi rig in a Spartan Race.
Coach Graves shares his insight on mindset and motivation. We talk about two simple strategies to get your mindset right for training and performance, the real reasons you fail, overcoming failed obstacles, 3 beliefs you must have in training, and much more. Josh is an incredible motivator and coach and I know you will love this interview.
The full show notes can be found at www.spartanunderground.com/episode-15
In this episode of the Underground SGX show you will learn about different periodization methods. Research is clear that a planned workout program that progressively gets more challenging is more effective that performing random workouts each day. You will learn research on some of the more effective ways for designing a program to maximize your results for your next Spartan Race.
You will also discover a cool app to help you test the status of your central nervous system (CNS). Top coaches from around the world agree that the nervous system is the key to elite athletes and maximizing performance. If you train hard all the time you will see performance decrease, injuries increase, and many other issues arise. This cool app is a simple way to track your readiness each day in a few minutes.
In our SGX coaches's interview I chat with Mike King from King's Camps and Fitness. Mike spent the better part of his life in Information Technology working with Biotech Startups having a direct impact on the technology slated to improve people’s lives. During this time, Mike returned to a life of physical fitness and his pursuit of having a more direct impact on people’s wellbeing and lifestyles began. In his pursuit of continued personal growth, Mike returned to school to obtain his Bachelors of Science. During this time he took an opportunity to coach group fitness classes within his community. It wasn’t long before he realized where he could have a profound impact on the wellbeing of those in his community.
Taking this new career path to heart, Mike became a National Academy of Sports Medicine – Certified Personal Trainer (NASM-CPT), A Certified Spartan Group X Coach (SGX) and a Dynamic Variable Resistance Trainer – Level 1 and 2 (DVRT.) This study along with involvement with industry professionals have allowed him to have positively affected and changed the lives of hundreds. This pursuit continues with every client he sees – regardless of their pursuits – and is the basis of opening King’s Camps and Fitness. In 2013, Mike began working to improve the fitness of our youth by opening the Youth Obstacle Boot Camp a fitness program designed at promoting fitness in a fun and unique way.
Mike shares his insight on how to create efficient exercise programs to stay healthy and stay competitive. He talks about training as a Master's athlete and specific ways to prepare for races. Mike shares a host of knowledge from help getting more kids involved in races, all the way up to keeping your body fresh as you age.
See all of the show notes at: www.spartanunderground.com/episode-14