If you are looking for a podcast loaded with tips to help you dominate you next race, you have come to the right place. Each episode I dive into relevant research to help mold you into a better endurance athlete, share training strategies I use with my clients, and interview other coaches and athletes in the OCR world.
In todays episode I share research that compared different high intensity training methods and how they impact neuromuscular response and vagal tone. One of the methods was burpees interestingly. Using this study I share some key elements to consider when trying to program HIIT training into your routine.
The Big Bear Spartan Race is just around the corner. With this in mind I wanted to cover I question I have heard many times. How do you train to prepare for altitude when you don't live at altitude? It is a tough situation but there is plenty of simple things you can do to help prepare. In fact, I cover 7 things you can easily do to plan for your next race at altitude.
Finally, I chat with Matthew O'Quinn. In 2011 Matthew was overweight and unhealthy, so he decided to lose some weight and
completely redefine his health. He lost around 40 lbs. and then eventually discovered OCR. His first Spartan race was in 2012 and received his first trifecta in 2013. Wanted to discover more he started on the endurance path and did his first Hurricane Heat in 2016. He has spent many years doing Spartan Races and the Spartan Endurance events as well as another well-known event, the Gauntlet
down in middle Georgia.
In 2016 he finished his first Spartan Hurricane heat with the famous class 080. Since then, he has finished
many more Hurricanes including the 4, 12, and 24 hour events over the past several years. He has also
competed in the Gauntlet in Georgia several times and will soon be participating in the Spartan
Death Race.
This wasn't an easy journey and in fact Matthew faced many failures along the way. When everyone was telling him to stop and give up and looked in and found what he needed to move and over come his challenges. Matt shares his journey and knowledge on how to deal with repeated failure and how to attain your goals.
Enjoy the show!
Don’t forget to check out all of Amino Company’s products at www.aminoco.com/OCR. Enter code OCR at check to Save 30% + get a FREE amino eBook! Amino Co’s science is unmatched with over 30 years of experience.
Full show notes: www.ocrunderground.com/episode-101
I can't believe I have put out 100 episodes. I truly hope that you have enjoyed listening as much as I enjoy creating them. Hopefully over these 100 shows you have found a few helpful tips to help you train for your next obstacle course race. As always I have a great one lined up for you today.
It has been a whirlwind week spending spring break in Hawaii and then hopping on a flight to Houston to watch UCONN with the Men's National Championship. It was a great time but I'm definitely feeling it this week trying to catch up.
In my research review this week I share an study comparing to training protocols and measuring their effectiveness for muscle size, strength, power, and body composition. The two strategies used were block periodization and mixed session periodization. Which one came out on top? You will have to listen in to see and how you may want to adjust your training plan.
In the Inside Mike's Mind segment I share my 3 step process to improving mobility. If you are like me you have to work hard to get better mobility. If you want to see improvements that last, just follow these 3 simple steps.
In this episode I interviewed Former Harvard professor and world-renowned clinical researcher Dr. Robert Wolfe. He is also the Co-founder and lead scientist at Amino Co. which was founded by world leaders in amino acid clinical research for the purpose of conducting cutting-edge medical research on amino-acid based products. Amino Co’s research, first funded by NASA, was developed by Dr. Robert R Wolfe and Dr. Wolfe's studies have been conducted with support from competitive research grants from the National Institutes of Health, National Space Biomedical Institute, US Department of Defense, The US Department of Agriculture, as well as the US Olympic Committee, and the International Olympic Committee.
We had an incredible chat discussing the role of essential amino acids and research he has conducted in a variety of populations. We covered older individuals that have issues consuming enough protein and preventing muscle loss, research on army ranger training and dealing in an incredibly stressful and undernourished situation, as well as muscle recover and performance. I know you will get a ton out of this interview and I was grateful to have Dr. Wolfe share his expertise with me.
Don't forget to check out all of Amino Company's products at www.aminoco.com/OCR. Enter code OCR at check to Save 30% + get a FREE amino eBook! Amino Co’s science is unmatched with over 30 years of experience.
Links Mentioned in the Show:
The Amino Company: https://www.aminoco.com/?rfsn=6963296.dce6fa Use code OCR
The Dara Scale by Fit Track: https://getfittrack.com/products/bmi-smart-scale-fittrack-dara?rfsn=7171809.eccb3a&utm_source=FBIG&utm_medium=Refersion&utm_campaign=Affiliate&Mike_Deibler= use code OCRUNDERGROUND
Research on Periodization: https://journals.lww.com/nsca-jscr/Fulltext/2023/03000/New_Perspectives_in_Resistance_Training.1.aspx
Mobility Exercise Flow
The OCR Underground Show is your best resources for training tips on obstacle course racing. Each episode is full of practical strategies to help you crush your next race.
Thanks to my newest sponsor of the show Fit Track. Check out the Fit Track Dara scale at www.getfittrack.com. Get 17 health metrics every time you step on the scale to help you monitor your progress. Use code OCRUNDERGROUND to save 20%.
In this episode I share a brief recap of the recent Deka Strong event that was help at my studio. This is always such a great event and we had an awesome turnout. Have you heard of the new 65+ age group modifications and the new team challenges? I discuss some of the more recent changes with Deka.
In my Research Review I discuss a really cool study looking at high fat versus high carb meal prior to performing. This study shows some interested results and I explain why this might be the way to go for your nutrition leading up to your next race and the strategy you want to implement morning of your race.
In the Inside Mike's Mind section I talk conditioning. I question I get all the time is what is the best way to build conditioning. Is it tabata intervals or other HIIT methods? This is a topic I am really passionate about and I take a deep dive in the physiology of conditioning to help explain what the best method actually is for improving your endurance.
Shop My Favorite 100% Science-Backed Amino Acid Supplements at www.aminoco.com/OCR. Enter code OCR at check to Save 30% + get a FREE amino eBook!
Amino Co’s science is unmatched with over 30 years of experience. Amino Co was created by former Harvard professor and world-renowned clinical researcher Dr. Robert Wolfe. Their precise blends of amino acids help you become stronger, heal faster, reduce ag-related declines and improve your overall metabolic health.
Enjoy the episode!
Links Mentioned in the Show:
Deka: http://www.deka.fit
Fit Track Dara Scale: www.getfittrack.com Use code OCRUNDERGROUND for 20% off
Amino Co: www.aminoco.com Use Code OCR for 30% off
Venga CBD: http://www.vengacbd.com/ocrunderground
Research on High Fat Meal Consumption Prior to Performance: https://pdfs.semanticscholar.org/0922/1cdc3b8c1708a006805e91f0e532644c0076.pdf?_gl=1*a4a8tq*_ga*MTAxNzUxNTczNy4xNjcyMzQyMDQ2*_ga_H7P4ZT52H5*MTY3ODgxNzU1Ny4zLjAuMTY3ODgxNzU1OC4wLjAuMA..
Welcome to the OCR Underground Show. Your best resource to training tips to crush your next obstacle course race. As always this episode is packed with strategies for smarter ocr training.
In this episode, I recap my first Spartan Race of the year in San Bernadino, CA. It was a fun race and excited to get back into it. My research review discuss different strategies for improving your pull ups. Obviously being better at pull ups is a huge advantage in many obstacles. See how these different techniques held up.
In the Inside Mike's Mind segment I discuss some of the principles of training. These aren't philosophies or suggestions. These principles are the law of training and if you aren't considering them you are missing out in how your training can better help you improve.
And finally I chat with Coach Gary Lombardo. Gary was previously on the show for episode 54. Gary is no stranger to endurance events. From Iron Man, to Ultras, to high altitude expeditions, Gary has done it all and helped others push their limits for endurance. Gary is participating in the upcoming Winter Death Race and share his training to prep for it. Plus he shares some tips for taking on more endurance based activities if you are ready to step up your racing.
All this and much more in today's show.
Today’s episode is sponsored by The Amino Co.
Shop My Favorite 100% Science-Backed Amino Acid Supplements at www.aminoco.com/OCR. Enter code OCR at check to Save 30% + get a FREE amino eBook!
Amino Co’s science is unmatched with over 30 years of experience. Amino Co was created by former Harvard professor and world-renowned clinical researcher Dr. Robert Wolfe. Their precise blends of amino acids help you become stronger, heal faster, reduce ag-related declines and improve your overall metabolic health.
Enjoy the episode!
Full Show Notes: www.ocrunderground.com/episode-98
The OCR Underground Show is a podcast built to help you crush your next obstacle course race. Each episode is jammed packed with tips, strategies, and interview to help you train smarter.
In Episode 97 I share my experience at the latest Epic Series event and how I did in the Average Joe & Jane category. In my research review I talk all about VO2 max. Learn what VO2 max is and why it is so important for endurance athletes. Plus I share a few studies that should what intensities seem to work best for improving your VO2 max.
In the inside Mike's Mind segment I talk about breathwork. While this is a very trendy topic, not everyone understands how to incorporate breathwork into your routine. I share 4 simple ways you can include focused breathwork into your training without adding much time to your overall training routine.
Finally, I have a great chat with Crystal MacConnell who shares her experience in the Death Race, plus give some insight into prepping for a Death Race. She also shares how she plans on completing the next Winter Death Race.
Today's episode is sponsored by The Amino Co.
Shop My Favorite 100% Science-Backed Amino Acid Supplements at www.aminoco.com/OCR. Enter code OCR at check to Save 30% + get a FREE amino eBook!
Amino Co’s science is unmatched with over 30 years of experience. Amino Co was created by former Harvard professor and world-renowned clinical researcher Dr. Robert Wolfe. Their precise blends of amino acids help you become stronger, heal faster, reduce ag-related declines and improve your overall metabolic health.
Enjoy the episode!
Full Show Notes at www.ocrunderground.com/episode-97
The OCR Underground Show is the best resource for OCR specific training programs. In this episode I share two studies on Carbohydrates. Specifically they are about carbohydrate restriction training. When I wrote my book Fuel and Fire, my plan was to help readers understand the importance of food and training. These complement each other when done correctly and can provide powerful improvements in your performance. Carbohydrate restriction can boost or blunt results depending on how you do it. These two studies show how in one situation it can help your training and in another slow it down.
In the Inside Mike's Mind segment I dive into Off Season Training for OCR. This time of year I always stress the importance of dividing your training cycles into an in season and off season plan. This might sound confusing, so I share some of the key aspects of off season training and what I am currently doing for my program.
And finally I have a great chat with SGX Coach Gina DiSanto. Gina starting her fitness career over 20 years ago while living in Germany. She had to overcome a huge language barrier, but fell in love with the industry. Fast forward and she is a nutritionist, spinning and pilates instructor, as well as SGX Certified. Gina recently competed at the Spartan race in Sparta, Greece as well as the Deka World Championship. She shared some of her training plans on how she is prepping for these big races and well as how she overcome significant injury to compete at a high level again.
All this and much more in today's episode.
Shop My Favorite 100% Science-Backed Amino Acid Supplements at www.aminoco.com/OCR. Enter code OCR at check to Save 30% + get a FREE amino eBook!
Amino Co's science is unmatched with over 30 years of experience. Amino Co was created by former Harvard professor and world-renowned clinical researcher Dr. Robert Wolfe. Their precise blends of amino acids help you become stronger, heal faster, reduce ag-related declines and improve your overall metabolic health.
Back again with more incredible training tips for your next Spartan Race or other OCR. Excited there are no more burpees in Spartan Competitive heats or upset? Many have strong opinions on the rule change. I share some of my thoughts on this current topic.
In my research review I share some really cool info on training to failure. This study looked at training to failure vs non failure, plus using heavy or light loads. Some interesting findings that will help shape your training.
In the Inside Mike's Mind segment I talk about the interference effect. When you understand how exercise physiology works it helps you discover the best way to set up your training. Certain training will limit adaptations when they compete with each other and this is how strength and conditioning works. I share the details behind the interference effect and how you can minimize it with your training.
And finally I chat with SGX Coach Joe Bala. Joe is the owner of Joe Bala Fitness. He is a former engineer turned fitness pro and is currently SGX Level 2 certified, Mental Health Warrior, and Ninja Warrior. Battling depression and anxiety on a regular basis Joe has been able to over come these challenges and help his clients become the best version of themselves. Joe shares some of his keys to training and some interesting brain training activity he is using.
Full shownotes at www.ocrunderground.com/episode-95
The OCR Underground podcast is jammed backed with useful training tips to help you train for your next obstacle course race. In this episode I share my experience after hosting our latest Deka Strong and Deka Mile weekend. It was a crazy weekend with over 80 participants. I love hosting and participating in these events. Can't wait for the next one.
In my research review I discuss a study that looked into HRV biofeedback and how simple breathing exercises helped improve sleep and potential improve recovery. I also share some practical ways you can implement this. If you have regular sleep issues I highly recommend trying this out.
I also share 3 ways to spice up your training. It is easy to get stuck in a rut with your regular training routine. There are thousands of ways to progress and alter your training to help reduce boredom and break through plateaus. In this episode I share 3 of my favorite ways to help you in this regard. If you are feeling bored with your current training plan or like you aren't seeing the results you want, check these out.
Links mentioned in the show:
Venga CBD: http://www.vengacbd.com/ocrunderground
Naboso Barefoot Technology: www.naboso.com Use code DEIBLER
Ancore Training Systems: http://www.ancoretraining.com Use code DEIBLER
Research on HRV Biofeedback: https://journals.humankinetics.com/view/journals/ijspp/17/10/article-p1516.xml
Interview on HRV with Marco Altini: Episode 71
HRV Biofeedback App: https://apps.apple.com/us/app/hrv4biofeedback/id1504638613?ls=1
Sample Sandbag Complex: https://www.youtube.com/watch?v=0n_1nJbh7eg
Exercise Complexes Made Simple Preview: https://www.youtube.com/watch?v=hEhYQkMfVgo
Purchase the Exercise Complexes Made Simple Program: https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=6XVJW2CE8BPXJ
The OCR Underground Podcast provides incredible insight into smarter training so you can crush your next OCR. This episode is packed with great training tips to improve performance and keep you more resilient.
In this one I discuss the importance of doing your own research. It is great to study the latest research trends on training and nutrition, but that doesn't mean it will always work for you. Instead turn your training into your own research study to see what works best for you.
In my research review I look at a study looked at how lower body asymmetries might predict risk of injury in males and females. The goal of training is not only to improve performance but keep you healthy. This study provides insight on how to structure your training plan.
Finally, if you are planning on running a Deka or Hyrox event in the future, I share 5 tips to help you along the way. These types of events are becoming more and more popular and there is more to it than just practicing the events over and over again. Tune in and learn these tips to get you on track.
Enjoy the show!
Full show notes: www.ocrunderground.com/episode-93
After some time off, Coach Mike Deibler is ready to help you get back on track. Since it has been awhile since the last podcast what better way to get back on track than to give of few tips on how you can get back into training after a break.
This is a shorter episode this time, but we will be back soon with more full length episodes.
Full show notes: www.ocrunderground.com/episode-92
Back again with another jammed pack podcast with more OCR Training tips. It feels like forever since my last race and I am definitely getting the itch after seeing everyone post their pics and medals recently. Hopefully I will get my chance soon. But until then I will keep training and getting better every day.
In this episode I share my 3 step process in conquering any obstacle. There is a lot that goes into training for specific obstacle, but I like to break it all down into three categories. For each obstacle you face you need to be able to do these three things. Once get this down you are ready to take on any obstacle.
Next in my research review I share an interesting study showing how stress in football players leads an increase injury risk on the field. I talk about how we can all relate to this. Stress, in any form, is something that has to be managed.
Finally, I share my thoughts on the famous anabolic window. Does it really matter if you eat right after your workout? Will you lose all of your gains if you don't have that shake immediately following your workout? Just like most things it depends. I share when you may want to focus on getting fuel in right after your workout and when it probably doesn't matter.
Full show notes: www.ocrunderground.com/episode-91
Well I am in between trips so I wanted to get an episode out before I check out on vacation. As usually I have tons of good info to help you train for your next OCR.
First up in the Inside Mike's Mind segment, I talk about one of my favorite subjects, Physiology. I know not everyone loves learning how the body responds to exercise so I did my best to keep it simple. But understanding your own physiology helps you create way better workout programs. This was the basis behind my book, Fuel and Fire. I specifically dive into how understanding how your body responds to exercise can help you program to be a better and faster runner.
In my research review I discuss a new study out on training to failure. I have discussed this topic before, but this study compared high load versus low load training to failure or not to failure. See who won out for strength and muscle size.
And finally in my bonus section I discuss my other favorite topic, Recovery. Recovery is a pretty broad term so I wanted to take a deeper dive on why it is so important. I discuss what fatigue is and the different types of fatigue you may experience. When you understand the type of fatigue you are suffering from you can choose the best recovery method to match that.
All this and more in today episode.
Full shownotes: www.ocrunderground.com/episode-90
Another great episode that will help you train for your next OCR event. In this one I discuss the two big concepts that should be the focus of your training program right now. This is testing and programming. I discuss different ways to set your baseline and then how to use that information to create a better program.
In my research review I found a cool study that compared massage versus cold water immersion. This study wanted to see which one had a bigger impact on recovery. Check out the results in todays episode.
And I had an awesome chat with Coach Paul Christopher, owner of Gravity and Oxygen Fitness. Paul Christopher has been an established fitness professional, operating in the Boca Raton area for over 20 years. A graduate of the University of Central Florida in 2000, Paul possesses credentials as a Certified Athletic Trainer (NATA-ATC), Certified Strength and Conditioning Coach (NSCA), and Certified Personal Trainer (NASM). His experience variety is a blend of orthopedic rehabilitation, sports performance, and personal training.
In 2009 Paul founded the fitness brand/concept Gravity + Oxygen, as a grassroots off-season conditioning program for South Florida’s professional beach volleyball players, as well as a freelance FitPro locally. During these years, the trial and error of enhancing the group exercise experience was fostered. Fast forward to Feb 2015, to when Gravity + Oxygen Fitness opened its tangible doors for the first time. Located in East Boca Raton, the 5000sq ft “GO House” aims to provide an experience that exceeds customer expectations. In over 5 years of existence, G + O has helped hundreds of clients reach their desired fitness goals.
I wanted to chat with Paul about his experience with the Deka. He has a lot of experience from both running an event to competing in them, so I thought he would be the perfect person to interview on this topic. If you are planning a Deka event this year, I highly recommend listening in to this one.
Full shownotes: www.ocrunderground.com/episode-89
Now that 2021 is winding down it is time to look ahead to 2022. If you are looking for a race to start the year off with and are in the So Cal area, check out the Deka Strong event at my studio, San Diego Premier Training. It will be held on January 16th. You can register through the link here: https://endurancecui.active.com/event-reg/select-race?e=79618834
It is time to finish the year strong and get a head start on next season. To help you out this episode is packed with off season training tips. In my research review I share a little used strategy that will help you jump higher, run faster, and lift more weight. It is not a supplement, but it works in a similar way. Using this incredibly simple technique you can see significant improvements in strength and performance. The best part is, it will only take a minute to do.
I also share my 3 areas of training that you should be focusing on right now in your off season. You shouldn't be training the same way year round. Pro athletes don't do that so why should you. To get the most out of your performance next year it is time to focus on a few things to prepare your body for the race season. If you are curious on what you off season plan should look like, tune in.
Full show notes: www.ocrunderground.com/episode-88
Today I have a solo episode for you. I will be back next time with a new interview. But until then, enjoy todays latest podcast to help you with your OCR training needs.
Would it be cool to have me right next to you as you attempt your most challenging Spartan Race obstacles? How about if I walk you through my system for hitting the spear every time, or mastering the rope climb? Well you can join me for the Obstacle Specialist Course coming up on 12/10 before the LA Spartan Sprint. I will be taking you through the course and sharing some of my best strategies and training tips for each obstacle. To join me, use the link below and use code OS2021MIKED10 to save 10% off.
https://tickets-x1.spartan.com/event/obstacle-specialist--sgx-online-los-angeles
In this episode I share some keys to running faster. I know that is a generic claim, but I look into the running workouts of Sir Roger Bannister when he broke the 4 Min Mile and explain how it can help you improve your speed.
I cover research on carbohydrate gels and how timing can influence endurance performance.
And finally I share the 5 biggest mistakes people make when training to improve their mobility.
Full show notes: www.ocrunderground.com/episode-87
Another podcast episode to help you with your OCR Training. This episode is brought to you by Ancore Training Systems. This is my new favorite training tool that is a MUST for any gym or garage. Get the power of a cable trainer in a compact size that is great for training function and power. Check them out at www.ancoretraining.com. Use code OCRUNDERGROUND to save 10%. This show is also sponsored by Venga CBD. CBD product specifically engineered with the endurance athlete in mind. You train hard which means you need every tool in your belt to recovery quickly. Check out all of the CBD products at www.vengacbd.com/ocrunderground.
In this episode I share the truth about dealing with cramps during a race. Is it really as simple as hydrating and electrolytes? Of course not yet this is the only advice you typically see for dealing with cramping. Instead I share the research on who is at risk and what you should really be focusing on.
In my research review I talk about the phenomenon of the bilateral strength deficit. I explain what this is and what it has to do with single leg versus double leg exercises in your training.
Finally I have on SGX Coach Becky Webb. Coach Webb has over 13 years experience coaching and several specialties including, mindset coaching, gut health, hormone specialist, TRX instructor, Crossfit Level 1, and SGX. She has worked with a variety of clients from general population and youth athletes to professional athletes.
In this interview she shares her biggest tips for improving your mindset to better prepare for your racing, training, and everyday life.
Full show notes: www.ocrunderground.com/episode-86
My first podcast since the Spartan North America Championship Race in Lake Tahoe. It was an awesome race with a great venue and beautiful scenery. Unfortunately though this one left me with a pretty significant injury. I talk all about what happened and what the next steps are for me.
In the Inside Mike's Mind, I talk more about adversity. I figured I share some of the mindset shifts I am going through dealing with my injury. Most of us are hit with something at some point in our life. Shit happens and things don't go according to plan. It is time to regroup and decide on the next step. It can be a positive one or a negative one. The choice is completely up to you. Listen in as I share some tips on dealing with these struggles.
My research review looks at the squat. There are hundreds of different types of squats that have different benefits. This study looked specifically at the goblet squat and the landmine squat. I discuss some of the difference found in this study with which muscles are being worked more and how it might be important for women in particular and those with knee injuries.
And finally I have a great chat with SGX Coach Adam Holt. I interrupted Adam's vacation so he can chat more about some really cool things he has been doing. He was getting ready for the Ultra in Utah when we recorded this, so we chatted about him prepping for it. Adam also started a really cool program called Outsiders Anonymous. This is a program designed to help struggling addicts. He offers free fitness programs and Spartan Race training for those recovering.
Full show notes at www.ocrunderground.com/episode-85
I recently made a pretty big mistake in running workout. It was a mistake and my performance suffered from it. but there were quite a few takeaways I wanted to share. I am hoping you don't make this same mistake or you at least understand why you might want to make it. Confused yet? In todays episode I share my mistake and how it may relate to your training.
In my research review I discuss running economy. Economy of movement is a critical aspect of improving endurance performance and it is something you can train to improve. Since you never hear anyone talking about it though I figured I would share some research on the topic and a simple strategy you can use to improve yours.
I also had the pleasure of chatting with SGX Coach Jason Archer. Coach Jason is with Crossfit North Phoenix.
The OCR Underground Show has another great episode to help you train for your next obstacle course race. In this one I share my experience recently at the Spartan Super in Asheville. Plus I share two exciting new announcements.
In the Inside Mike's Mind segment I discuss the concept of adaptation versus demonstration. Sometimes we get confused a little with where our focus should be. We train hard for a reason. To see that carry over into our performance. But often we can get carried away and the goal shifts to simply training hard for no other reason. This segment shares my thoughts on how to focus on quality over quantity.
In my research review I discuss a study looking into ankle mobility and it impact on injuries. Plus I share a simple ankle assessment and exercises to help you improve it.
Finally I have SGX Coach Brad Lane on for a chat. Brad is the owner of It Starts Here Fitness in Warwick Rhone Island. Brad uses OCR training to help develop his culture and community at his facility. Brad shares his insight on all aspects of Spartan Race training from mental toughness, to preparing for terrain, grip, and strength. We discuss a recent article he wrote for Spartan Race on how to take your training to the next level.
Full show notes: www.ocrunderground.com/episode-83
Another podcast episode to help you train that much better for your next race. As I get ready to head out on a vacation to North Carolina and prep for the Asheville Super, I wanted to get one more episode out for you before I check out for a week.
In this one I chat about some of my go to strategies to avoid burnout and plateauing in your training. When you push hard all the time, you are bound to break. But with better planning I think most of these issues can be avoided.
In my research review I share two studies that show you more is not always better. When training you need to follow a plan and not just workout hard all the time. There is a big difference. Training harder and harder can lead you to move less throughout the rest of the day. Check out these really interesting studies on how you change your energy expenditure based on how you train.
I am also excited to have on the show SGX Coach Ryan Baxter. Ryan is a software engineer turned health coach and obstacle course racer. He lives in New Hampshire with his wife, seven year old daughter and three year old son where he operates RJB Health Coaching. Ryan's interest in obstacle course racing began in 2015 when he ran the Spartan Stadium race at Fenway Park in Boston. After crossing the finish line he was hooked.
Not being an athlete growing up, he began to search for resources on how to optimize his performance in the multifaceted sport. He discovered people like Ben Greenfield, Mark Sisson, Robb Wolf, and many others in the ancestral health and wellness space.
Over the next few years Ryan combined what he learned about ancestral health and training to optimize his performance as an athlete in obstacle course racing. Wanting to share what he learned, Ryan became a certified Primal Health Coach and then a certified Spartan SGX coach.
Full show notes: www.ocrunderground.com/episode-82
Through his health coaching business, he strives to help athletes achieve their own goals both on and off the race course using an ancestral model for health and exercise.
Ryan shares his coaching strategies and talks about how many of our current health issues are due to ancestral mismatching.
Back with another great resource for your OCR Training needs. Summer is here and we are seeing more and more races which is a sight for sore eyes.
In this episode I share some insight on how you can embrace the suck. We hear things like this all the time, but reading a quote online or meme, often doesn't really help us at all. So I share some strategies that will teach you how to improve the skill of suffering from the book The Brave Athlete. If you find yourself backing down when things get hard, you will want to listen in.
Ice baths and other water therapies have become more and more popular. In my research review I share a study comparing 3 different water therapies and their impact on recovery. Should you do cold, hot, both? Listen in to see what the research says.
Finally I have o
n SGX Coach Heather Binns from Rennov8 Fitness to discuss her passion of inspiring her clients to help find the athlete within. As a Health & Fitness Strategist and OCR Coach, Heather helps people shatter self-imposed glass to reach their fullest potential and unprecedented levels of fulfillment! She does this through physical and mental transformation and is best known for helping people shed fat and becoming strong. She endorses a positive mental attitude, creating an ongoing sense of accomplishment for clients backed by undeniable and realistic results.
Heather shares some of her strategies she uses with clients to realize their full potential, plus some of her tips for starting a fat loss program.
Full show note at www.ocrunderground.com/episode-81
All this and much more.
Freshly back from NY after visiting family and running the Spartan Sprint in Bethel, NY. This was the site of Woodstock back in 1969. It was a first time at this location and hopefully they will continue having it here. It was a great venue and a fast course. Looking forward to more great Spartan Races the rest of this year.
In this episode I share some insights on preparing for racing at altitude. While many are concerned with finding ways to improve performance at higher altitudes, sometimes the focus should be on to simply prepare your body for the increase stress it is about to go through and avoid altitude sickness. I share some of the most important strategies to consider when preparing for a high altitude race.
In my research review, I share an interesting study on caffeine. Caffeine is one of the most studied ergogenic aid. It has been shows to be beneficial for some (although not all) for endurance events. In this research we specifically look at using caffeine when exercising in hot temperatures.
In this episode Coach's Corner, I have on SGX Coach Rose Dey.
Rose has a background in Krav Maga, boxing and gymnastics. She has been in the fitness industry for 25 years coaching and managing facilities in New York, New Jersey and North Carolina. She is a NASM certified Personal Trainer, Precision Nutrition Level 1 coach, Spartan SGX and Deka coach with specialties in senior fitness and obesity. She is currently the Spartan and Deka Coach at Aestus Fitness in Fuquay-Varina, NC and will be the Health and Fitness Science Instructor at Johnston Community College starting Fall 2021.
She started Obstacle Course racing in 2011 and obtained Spartan Race podium spots in both Master Elite and Age Group categories, as well as earning a spot in the Spartan Elite World Championship Series in 2016. She owned and operated her own facility specializing in functional strength/conditioning and race preparation for 6 years in New Jersey before moving to NC where she was introduced to Crossfit. She has just earned her mark with Deka Strong as a 4th place holder in Age Group.
Rose’s passion for fitness starts at home where she raised 3 children who have healthy fitness habits. She believes in a healthy lifestyle with proper nutrition at its core. Her passion is seeing others succeed in accomplishing goals and believes a person’s mindset is their greatest asset. “BELIEVE that you can, TRAIN like you should, and CONQUER your goals.
Coach Rose shares some great insight into training, specifically overcoming obstacles and challenges. She shares her incredible comeback story and shares how you can move past challenges in your way.
Full Show Notes: www.ocrunderground.com/episode-80
Today's episode is full of training tips and strategies to help you train for any obstacle course race.
In this one I share my tips from a recent webinar I did on preventing back pain in your training routine. If you tend to suffer from back issues or just want to make sure you avoid them, follow these 5 steps I share.
Once you learn how to move better you are ready for metabolic resistance training. Many make an important mistake when it comes to this type of training. In my research review, I share some insight on Kettlebell Training and an important factor to consider.
Finally, I chat with SGX Coach Gary Lombardo from Crossfit High Power. Gary competes in both long-distance and short distance endurance events, including having completed 3 Ironman triathlons, 4 Ultra distance OCR races, numerous running marathons, long-distance swim events, and long-distance bike events, and has qualified for OCR Worlds from 2015-2019.
This year Gary is taking on the Death Race and shares some of his strategies for preparing for this race. Even if you aren't planning on doing a Death Race, he shares strategies that will apply to all types of OCR.
Check this out plus much more.
Full show notes: www.ocrunderground.com/episode-79
Thank you for making the OCR Underground a training resource for your OCR success. This episode is jam packed with useful tips and strategies for your next obstacle course race.
In the Inside Mike's Mind Segment, I share my key concept for staying injury free. We can't eliminate all injury risk, but there are some really simple things you can do to reduce your risk dramatically. If you frequently find yourself dealing with chronic injuries you will want to listen in.
In my Research Review, I found a great article looking at hundreds of studies on static stretching. We have all bought into the idea that you should never static stretch before exercise, but is that really true. Like many things, it depends. I share when it may be appropriate and when it might not be.
And finally I have an awesome interview with SGX Coach Francis Gennarelli from Mud Sweat Tears Crossfit in Verona, NJ. Francis Gennarelli, owner of Mud Sweat Tears / MST CrossFit in Verona, qualified and competed in all 3 Spartan Ultra World Championships in Iceland and Sweden taking 2nd place in his AG in 2019. Death Race finisher, Goruck Team Assessment finisher. CPT, Spartan SGX Coach, and CrossFit L1 trainer.
In this interview I chat with Coach Francis on some of his keys to being successful from a mindset perspective and training perspective when planning for an Ultra Beast or if you are up for a Death Race. He shares why training just can't take place at the gym and your whole like becomes a training ground.
There are some really great nuggets in this one from Coach Francis Gennarelli.
full shownotes: www.ocrunderground.com/episode-78
Man, I had a lot to talk about in this episode. This one is pack with some really useless tips for your OCR Training. In this one I share some cool info on a new FREE grip training series. You can check out some of my favorite and most effective ways to train your grip here.
And more exciting news my new, and first, the book is now available! The book is Fuel & Fire and is a step-by-step guide on how to properly train for an obstacle course race and how to set up your nutrition to properly fuel your workouts. I packed everything into this easy read, plus give you a starting program to work with.
This project has been in the works for 3 years so I am super excited that it is finally ready. You can pick up a copy through the link below or on Amazon:
http://outskirtspress.com/FuelandFire
In the inside Mike's Mind segment I discuss what the difference between an A and B race are. I have talked about this before and recently was having a discussion with a client that was understanding why you would have a B race. I clear up any confusion and discuss how you can properly plan for your race season.
I also discuss research comparing circuit training and running looking at how you can't always use how you feel to determine how good a workout is.
And finally I discuss the most important recovery strategy you can implement. Not only that but practical ways you can put it in place.
Full shownotes: www.ocrunderground.com/episode-77