Live Loud Life

EP|32 Obstacle Course Racing & Aerobic Capacity Training

Listen Later

Let's GO!

Live LOUD connected with OCR Athlete, Volunteer FireFighter, and Strength Coach Dylan Miraglia to bring you some high-value content on how to train for OCR racing and how to build a better capacity.

Connect With Us:

@live.loud.life

www.liveloudlife.com


**Be sure to Follow Dylan on Instagram and connect with him if you want to work with him**


@dylanmiraglia

Trains in and around Boulder as well as remote coaching if you need help with your aerobic capacity training, over functional strength, and OCR (Obstacle Course Racing) Training

  • Passion for obstacle course racing started.
  • Became an OCR athlete and pursued that sort of career.
  • Personal Trainer for over 10 years and Currently Volunteer FireFighter
  • 5 Under 5. Same Clock #500 Deadlift and Mile all under 5 min (Dylan will be attempting with the squat
  • Focus on improving your speed as a runner
  • Cannot beat the traditional big lifts like squatting and deadlift
  • Plyometrics will help make you a faster runner
  • Ex. of good Running Plyometrics bouncing, single-leg hops, hurdling over objects
  • Balance training for control
  • It is all about absorbing energy and redistributing it
  • Progressive plyometrics using bands, 50% of your max weight FAST
  • Example lunges off a platform with a band, so estimate at the bottom 50% but at the top up to 60-65%, fast down and the trying to jump up with power 5 reps on each leg
  • Bands follow strength curve well, take off pressure where you need it and adds tension where you are weakest
  • Build your aerobic base with long steady state
  • Mix up with intervals where you can whether with other modalities from your long steady state method or interval with bursts
  • Easy long steady-state, talk test, can you hold a conversation with someone
  • Long Steady State Armor complex switching sides for 20 minutes 5 KB cleans, 3 squats, one press
  • pair with explosive work with either swings or snatches for intervals
  • Think control not how fast you can go
  • Walking can be a hell of a warm up
  • Reverse Hyper for traction and de-loading of the spine (please seek help in using this equipment)


    • ...more
    View all episodesView all episodes
    Download on the App Store
    Live Loud LifeBy Dr. Antonio Gurule DC
    • 5
    • 5
    • 5
    • 5
    • 5

    5

    8 ratings