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.
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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