Info

The OCR Underground Show

Learn the secrets to improving your Spartan Race and other Obstacle Course Race performance from the best SGX coaches across the country. Discover their best training methods to dominate obstacles and avoid burpees.
RSS Feed Subscribe in Apple Podcasts
The OCR Underground Show
2024
October
September
July
April
January


2023
November
October
August
July
June
May
April
March
February
January


2022
December
November
September
August
April
February
January


2021
December
November
October
September
August
July
June
April
March
February


2020
November
October
August
July
June
May
April
March
February
January


2019
November
October
August
July
June
May
April
March
February
January


2018
December
October
September
August
July
June
May
April
March
February
January


2017
December
November
October
September
August
July
June
May
April
March
February
January


2016
December
November
October
September


Categories

All Episodes
Archives
Categories
Now displaying: 2023
Nov 30, 2023

Welcome to the OCR Underground Show.  Your best resource for smarter obstacle course race training tips.  Each episode I share insight into improving your training, interview other experts, and dive into the latest research to help guide you along the way.

In this episode I share my experience at the So Cal Rugged Maniac race.  I had a blast getting back into a race and enjoying some time with clients.

I also take a deep dive into trending recovery tool of ice baths.  I have been using ice baths regularly for the past few months and have really enjoyed it.  But I often cringe when I hear some of the claims that are made about what ice baths really do.

Are ice baths really the best way to burn fat?  Will you never get sick again?  Do you bounce back faster from tough workouts?

There are many reasons why you might use ice baths in your routine.  In this episode we look at what the science says about popular claims like increased metabolism, enhanced recovery, dopamine release, immunity boost, pain alleviation, and improved sleep.

If you currently are taking ice baths or are thinking about it, you will definitely want to check this one out.

Podcast Sponsors:

Ready to start adding cold plunges  to your routine?  Make sure you check out The Pod Company's Ice Pod Pro.  They have made cold water immersion super simple and affordable.  Set it up in minutes and reap the benefits of cold exposure.  Use this link and get $10 off your order.

Looking for a great gift idea for fitness enthusiasts?  Check out the Dara scale from Fit Track.  It was voted Best Body Monitoring for Health in 2023.  Get accurate measurements for 17 body composition metrics, monitor progress easily with daily & weekly health reports, and get tailored nutrition and fitness tips.  The scale is 50% off right now, plus get an additional 20% off when you use code OCRUNDERGROUND.

If you need help getting enough protein through your diet, check out The Amino Company.  Essential Amino Acids are amino acids that your body cannot make on its own and needs to be ingested.  The Amino Company created specific amino acid formulations designed to enhance workout performance, aid in exercise and injury recovery, for active aging, and liver function.  Check out all of the products at www.aminoco.com/ocr.  Use code OCR to save 30% on your order.

 

Oct 11, 2023

The OCR Underground Show is here to help you train smarter for your next OCR or Hybrid event.  In this episode I share a recent interview I had with two of the best Aaron Nowlin and Glen Racz are among the best in OCR.  Recently they have been tearing up the courses in hybrid events such as DEKA.

I have had the privilege to watch them compete many times in the DEKA MILE and DEKA STRONG.  At our last event they each competed individually, posting the 2 fastest mile times, and then joined forces for an incredible team time.  Aaron and Glen finished in 14:06.6 which earned them the fast time time in 2023.  

Glen and Aaron have a wealth of knowledge when it comes to training for OCR events.  In this interview I pick their brain on how they have evolved over the years in the sport.  They give some great insight on how to train for hybrid events, how to prepare for hybrid and traditional OCR at the same time, and some of their strategies for doing a team event.  

Enjoy the show!

Do me a favor and also check out the sponsors for today's episode.  The Pod Company has made cold plunging a sinch with their Ice Pod Pro.  This is an incredibly easy and affordable tool to add to your home set up.  Set it up, fill it up, and jump in.  Use the power of cold plunge to boost recovery so you can train harder more often.  Check them out at https://snwbl.io/pod-company/MIKE17290.

You also don't want to miss The Amino Company and their great amino acid formulations. 

Shop My Favorite 100% Science-Backed Amino Acid Supplements https://www.aminoco.com/?rfsn=6963296.dce6fa Enter code OCR at checkout to Save 30% + 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 age-related declines and improve your overall metabolic health. 

Other links mentioned in the show:

Glen Racz ANW Run:  https://www.youtube.com/watch?v=JI_8Rc26llU

Aug 30, 2023

Welcome back to another great episode of the OCR Underground Show.  A podcast created to help you train and crush your next obstacle course race.  

Interested in racing the next DEKA STRONG or DEKA MILE with me?  My gym San Diego Premier Training is hosting a combo event on 9/23 and 9/24.  We will be having open, team, and kids heats on both days.  We would love to see you out there.  Check out in the link section where you can register before the event fills up.  

In this episode I share a great research review on whether or not you should train to failure.  I know I have talked in the past on the topic but there is more and more research coming out on this subject.  This study looked at comparing training to failure versus non failure and how it impacts strength, muscle size, and power.  Some great takeaways here.  

In my Inside Mike's Mind segment I continue from my last episode on becoming more resilient.  In the last episode I share my thoughts on bullet proofing your body to make you physically more resilient.  This time I chat on some great tips on improving your mental resiliency.  

Check it all out in episode 104 of the OCR Underground Show.  

Looking for a scienced-based essential amino acid supplement to help boost performance, increase muscle repair and recover, or improve liver function?  Check out the Amino Company and their great products.  Visit www.aminoco.com/OCR and use code OCR to get 30% off your order.

Ice baths are one of the most popular recovery modalities right now and for good reason.  The problem is how hard and expensive they can be to set up.  The Pod Company has you covered though.  They have a portable ice bath for a fraction of the price of most companies.  Earn $10 off through this link:  https://snwbl.io/pod-company/MIKE17290

And if you are looking for a way to track your progress you won't want to miss the Dara scale by Fit Track.  Get better insight on how your training and nutrition are effecting different health metrics every morning when you step on the scale.  Use code OCRUNDERGROUND to save on the Dara Scale here:  https://getfittrack.com/products/bmi-smart-scale-fittrack-dara?rfsn=7171809.eccb3a&utm_source=FBIG&utm_medium=Refersion&utm_campaign=Affiliate&Mike_Deibler=

Links mentioned in the show:

Research on training to failure:  https://journals.lww.com/nsca-jscr/fulltext/2021/04000/effects_of_resistance_training_performed_to.39.aspx

DEKA STRONG registration: https://tickets-usdk.spartan.com/event/DS724

DEKA MILE registration:  https://tickets-usdk.spartan.com/event/DM315

How Bad Do You Want It: https://www.amazon.com/How-Bad-You-Want-Psychology/dp/1937715418

The Obstacle Is The Way: https://www.amazon.com/Obstacle-Way-Timeless-Turning-Triumph/dp/B0BT53FNVH

Endure: https://www.amazon.com/Endure-audiobook/dp/B078PMQPH7

What Doesn't Kill Us: https://www.amazon.com/What-Doesnt-Kill-Us-Scott-Carney-audiobook/dp/B01NBSX68B

The Wedge: https://www.amazon.com/Wedge-Evolution-Consciousness-Stress-Resilience/dp/B085CMTMLM

The Brave Athlete: https://www.amazon.com/The-Brave-Athlete-audiobook/dp/B0773WPGLB

Jul 13, 2023

Welcome to the OCR Underground Show.  You best resource for training tips and strategies to help you train for your next OCR.  

You may have heard already but DEKA will be holding a DEKA STRONG event at the IDEA World Fitness & Nutrition Conference at the LA Convention Center 7/14-7/15.   I will be volunteering at the event as a judge and would love to see you there.  Swing by the DEKA booth at the Expo.  You can't miss it.  

https://deka.fit/ideaworld/

Looking for a scienced-based essential amino acid supplement to help boost performance, increase muscle repair and recover, or improve liver function?  Check out the Amino Company and their great products.  Visit www.aminoco.com/OCR and use code OCR to get 30% off your order.

Ice baths are one of the most popular recovery modalities right now and for good reason.  The problem is how hard and expensive they can be to set up.  The Pod Company has you covered though.  They have a portable ice bath for a fraction of the price of most companies.  Earn $10 off through this link:  https://snwbl.io/pod-company/MIKE17290

Are you trying to get strong?  In my research review I share a really cool write up on maximizing strength.  This looked at a bunch of research explaining the mechanisms behind building strength, the mediators for long term strength, future considerations, and how to build strength without heavy load.  

In My Inside Mike's Mind segment I share some tips on becoming more resilient.  This is part I of a two part series on resilience.  This one talks about making your body more resilient and the next will talk about mental resiliency.  

In this one you will learn a few simple, yet effective, things you can in your training to bullet proof your body and minimize annoying injuries.  

Enjoy the show!

 

Links Mentioned in the show:

Review on Maximizing Strength:  https://journals.lww.com/nsca-jscr/Fulltext/2023/04000/Maximizing_Strength__The_Stimuli_and_Mediators_of.22.aspx

Assessing Injury Risk:  https://journals.lww.com/nsca-jscr/Abstract/2023/07000/Assessing_Injury_Susceptibility_at_Marine_Corps.25.aspx

Find A FMS: https://functionalmovement.com/members

Eccentric Pull Ups:  https://www.youtube.com/watch?v=EmQUiDE5gbM

Strengthening End Range of Motion:  https://www.youtube.com/watch?v=96mkWNY_AaQ

Isometric Split Squat:  https://www.youtube.com/watch?v=_AkeA2CiJyw&pp=ygUUc3BsaXQgc3F1YXQgaXNvIGhvbGQ%3D

Elastic Plyos:  https://www.youtube.com/watch?v=EexK-lFozXg&pp=ygUucG9nbyBqdW1wIG1pa2UgYm9seWUgc3RyZW5ndGggYW5kIGNvbmRpdGlvbmluZw%3D%3D

Sagittal Plane Lunge:  https://www.youtube.com/watch?v=HFBjaBD2VDI

Frontal Plane Lunge:  https://www.youtube.com/watch?v=1zCNnqtYWW0

Transverse Plane Lunge:  https://www.youtube.com/watch?v=gSb6XA-gpRE

Jun 13, 2023

The OCR Underground Show is the best podcast for training tips to help you with your next obstacle course race.  

In this episode, I share my thoughts on the Big Bear race setup after teaching the Spartan OS course.  I also talk about a research study that looked at the benefit of performing high-rep strength training on endurance performance.  Or lack thereof....  And I get into my thoughts on training for max effort versus exposing yourself to different positions and postures.  Strength training isn't just about lifting heavy weights.  If you want to use your training to help you become more durable, listen to this one.  

And finally, I chat with Scott Knowles from the I Am A Spartan Podcast.  It is always great chatting with Scott about OCR.  He shares his passion on racing and how it got into OCR and why he started his podcast.  Scott also give a snapshot of what his training routine is typically like and he shares some insight on taking on some bigger races like the Ultra Beast.  

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.

Links Mentioned In This Episode:

The Amino Co:  www.aminoco.com

Fittrack Dara Scale:  www.getfittrack.com

Research on High Reps Impact on Endurance:   https://journals.lww.com/nsca-jscr/Abstract/2023/06000/The_Effects_of_High_Repetition_Strength_Training.20.aspx

Lunge Matrix:  https://www.youtube.com/watch?v=LA54RIK8b3U

Lunge w/ Rotational Force:  https://www.youtube.com/watch?v=Q2y8LWBABbI

I Am A Spartan Podcast:  https://open.spotify.com/show/5HmUj9zsdGzU5hHiEQyUTa

Scott Knowles:  https://www.facebook.com/scott.knowless  https://www.instagram.com/scott_the_fayne_knowles/

May 10, 2023

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

 

Apr 12, 2023

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

  1.  Crocodile Breathing:  https://www.youtube.com/watch?v=prG9AN53PH4
  2. Lat Foam Rolling: https://www.youtube.com/watch?v=uCZaFcl7VnQ
  3. Bench Tspine Extension Dynamic Stretch: https://www.youtube.com/watch?v=_5pO8w96Ggk
  4. Scap Wall Slide w/ Liftoff: https://www.youtube.com/watch?v=tPSmKg4HQtk
Mar 15, 2023

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..

 

Ready to save on your next spartan race?  Use code SGX-230403

Feb 7, 2023

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

 

Jan 20, 2023

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

 

1