When it comes to endurance, OCR, and hybrid race training, one of the most common questions athletes ask is:

Should I focus more on training volume or training intensity?

In this episode, I break down a major research review examining how different types of training—low-intensity endurance work, high-intensity intervals, and sprint training—affect key physiological markers like mitochondrial density, capillary development, and VO₂ max. The findings offer important insight into why both volume and intensity matter, but also why understanding when and how to use each is critical for long-term performance.

The review analyzed hundreds of studies and thousands of participants, comparing how different training intensities drive aerobic adaptations. While high-intensity training and sprint intervals can improve aerobic fitness quickly and efficiently, lower-intensity, higher-volume training plays a foundational role by supporting capillary development, metabolic efficiency, and long-term durability.

In other words, intensity can jump-start fitness—but volume helps sustain it.

This distinction is especially important during the off-season, when the goal should shift away from constant high stress and toward building the systems that support future performance.

Rather than chasing peak fitness year-round, the off-season is where athletes lay the groundwork for sustainable progress. In this episode, I discuss how to approach the off-season with intention by focusing on four key pillars:

1. Conditioning Low- to moderate-intensity aerobic training helps improve mitochondrial function, capillary density, and recovery capacity. This type of conditioning builds the engine that higher-intensity training relies on later in the season.

2. Strength Training The off-season is the ideal time to address strength imbalances, improve movement quality, and develop functional strength without the fatigue of race-specific conditioning. This sets the stage for better power transfer and injury resilience in-season.

3. Staying Healthy Managing overall training stress is essential. Emphasizing lower-intensity work, improving recovery habits, and supporting joint and connective tissue health can help athletes avoid burnout and chronic injuries.

4. Nutrition Nutrition in the off-season should support recovery, adaptation, and long-term health—not just fueling hard workouts. I discuss how energy intake, protein, and carbohydrate timing can support aerobic development and training consistency.

🎧 Listen to the full episode to hear the full research breakdown and practical off-season strategies.

Links Mentioned In The Show:

The Body Pod: www.myhumehealth.com Use Code OCRUNDERGROUND

The Fuel and Fire Elite Membership: https://programs.ocrunderground.com/courses/fuel-fire-membership-1

OCR Training Programs: http://programs.ocrunderground.com

OCR Certification: https://programs.ocrunderground.com/courses/certified-ocr-specialist

It's been awhile, but back with another episode of the OCR Underground Show to help you train smarter for your next OCR or Hybrid Race. I've taken time off to work on my new website that is hosting all of my coaching programs. It has taken a while but I am ready to release my new training resource Fuel and Fire.

This is a membership site that is home to incredible programs that will help you on your journey. Inside you will find my 5 month off season training program, 7 month in season training program, my original Ultra Beast training program, the 90 Day OCR Starter plan, plus coaching calls, video lessons, race day nutrition calculators and more.

Right now you can get access to this training resource through my Black Friday sale for just $7 per month. There are limited spots at this price and then it will go up so make sure you take advantage.

Visit https://programs.ocrunderground.com/courses/fuel-fire-membership-1 and use code FandF20 to get the special pricing.

In this episode I chat all about interval training. Specifically I discuss the famous 4 x 4 Norwegian Protocol. You have heard this is one of the most effective ways to improve VO2 max, but is it the best program to follow? You will have to listen in to find out.

Links mentioned in the show:

Fuel and Fire Membership Site: https://programs.ocrunderground.com/courses/fuel-fire-membership-1

OCR Training Programs: http://programs.ocrunderground.com

Norwegian 4 x 4 Study: https://pubmed.ncbi.nlm.nih.gov/17414804/

Micro Interval Study: https://www.researchgate.net/publication/338808139_Superior_performance_improvements_in_elite_cyclists_following_short_intervals_vs_effort-matched_long_intervals_training

Back with another episode to help you train smarter for your next obstacle course race. Learn how to train better to increase performance without damaging your body in the process.

In this episode I talk all about core training. Everyone knows that you need a strong core. But what does that really mean? There is much confusion about the core because it has so many different functions.

I share what your core actually is and the primary functions it has. Once you understand this you can get a better idea of how to train it properly.

Enjoy the episode.

Links mentioned in the show:

The Body Pod: https://myhumehealth.com?bg_ref=OmkL9jt7FG Use code OCRUNDERGROUND

Certified OCR Specialist: https://ocrunderground.com/certified-ocr-specialist/

Finding Neutral Spine: https://www.instagram.com/p/CHp3qYkJhSp/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==

90/90 Breathing: https://www.youtube.com/watch?v=KOX76u4lNLg

Good vs Bad Posture For Core Training: https://www.instagram.com/p/DBMlHERTFvN/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==

Anti Extension Exercise: https://www.youtube.com/watch?v=HSMdx-poyIA

Anti Rotation Exercise: https://www.youtube.com/watch?v=o8U07aBDRtY

Anti Lateral Flexion Exercise: https://www.youtube.com/watch?v=Qfsnf8rfaa4

Welcome to the OCR Underground Show. Your top resource for obstacle course and hybrid training events. The goal of the show is to help you dominate your next event without destroying your body in the process.

In this episode I share really interesting research on probiotics. Over the years the importance of gut health has become a huge topic. An unhealthy microbiome has been linked to many health problems such as obesity and chronic inflammation. There is new research showing the impact on the microbiome and endurance performance as well. Listen in as I share this new evidence on even more reason to take care of your gut.

Although I share some thoughts on heart rate training. If you have been following the show, you know how much I love HR based training. While there are many great things with HR training, you have to understand how to use. In this episode I share some thoughts on junk miles or zones, and how to get the most of your HR training. I also discuss strength training versus cardio and its effect on HR. While many claim they get all the conditioning they need from strength work, I share why this is flawed thinking.

All of this in more in today's episode.

Links mentioned in the show:

Off Season Training Webinar: Off Season Webinar

Certified OCR Specialist: Certified OCR Specialist

Body Pod: https://myhumehealth.com/?bg_ref=OmkL9jt7FG Use code OCRUNDERGROUND

Amino CO: http://www.aminoco.com/OCR Use code OCR

Research on Microbiome: https://www.sciencedirect.com/science/article/pii/S1728869X2400039X

Probiotics: https://s.thorne.com/Y06JO

Gut Health Test: https://s.thorne.com/xcPrh

Peter Attia's Book: https://www.amazon.com/Outlive-Longevity-Peter-Attia-MD/dp/059323659

My Zone HR Monitor: https://buy2.myzone.org/?lang=enUS&voucher=SDPTUS001

Morpheus HR Monitor: https://trainwithmorpheus.com/

Welcome to another edition of the OCR Underground Show. Your best training resource for Obstacle Course Racing. I am getting ready to head up to San Luis Obispo this weekend for the Spartan Beast. In fact I am teaching the OS course on Friday 11/1. If you are in the area and want to come play on the obstacles click here to register.

In this episode I share some information on creatine. Creatine is one of the most studied supplements on the market. Yet there is still a ton of misconceptions and misinformation on the product. Unfortunately many companies using marketing tactics to make their brand seem more effective. Is it all true? I share some great resources to help you understand what exactly you should be concerned with or not when taking creatine.

Recently I had to overcome a significant muscle injury. It came up in the middle of my Beast training which was not ideal. Luckily I did a few things to help me bounce back as quickly as possible. I didn't even have to miss a softball game which was great. While recovering from any injury takes time, there are things we can do to control how long that time is. In this episode I share my strategy that helped me overcome this injury and get back to my training in just a few weeks.

Enjoy the show!

Links Mentioned In The Show:

Certified OCR Specialist: Certified OCR Specialist

The Body Pod: https://myhumehealth.com/?bg_ref=OmkL9jt7FG Use code OCRUNDERGROUND

Creatine Study 1: https://pmc.ncbi.nlm.nih.gov/articles/PMC9761713/

Creatine Study 2: https://jissn.biomedcentral.com/articles/10.1186/s12970-021-00412-w

Compex: https://www.compex.com/

Flex Wheel: https://flexmvmtfitness.com/shop/flex-disc-mini-rollers-set-of-2/

Amino Co: https://www.aminoco.com/?rfsn=6963296.dce6fa Use Code OCRUNDERGROUND

Welcome to another episode of the OCR Underground Show. This podcast is designed to help you train for your next OCR or hybrid race without destroying your body in the process. After taking the summer off, I am back with some more great tips for you.

I finally got back into racing and did the Spartan Sprint in Temecula (Pala) last month. Now I am getting ready for the DEKA Strong and Mile coming this weekend at my studio.

In this episode I share one of the most underutilized ergogenic aids for endurance performance. This is heat acclimation training. I will talk about what it is, how it can help you, and some research on this powerful tool.

Since this was my first race I have done in a while, I thought it would be a good topic to discuss how to pick up your training again after time off. You might have had an injury or just backed away from training for a while. If you want to find the most efficient way to get back into OCR shape check out this episode.

Sponsors & Links Mentioned In The Show:

DEKA STRONG 9/14: https://tickets-usdk.spartan.com/event/DS1237

DEKA MILE 9/15: https://tickets-usdk.spartan.com/event/DM612

Research on Heat Acclimation: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6422510/

Certified OCR Specialist: Certified OCR Specialist

Ice Pod Pro: https://snwbl.io/pod-company/MIKE17290

The Body Pod: https://myhumehealth.com?bg_ref=OmkL9jt7FG Use code OCRUNDERGROUND for 15% off.

Thorne Supplements: https://www.thorne.com/u/SDPT

Welcome to another episode of the OCR Underground Show. Each episode is packed with training and nutrition tips to help you train for your next obstacle course race without destroying your body in the process.

I am super excited to announce the release of my latest project. This one has been in the works for over a year and I am finally ready to share it. On top of being a coach and business owner, I have been a fitness educator for a long time. It is something that I have really enjoyed. I love learning and keeping up with my education and I love helping others get better at their craft.

Over the years of working with OCR clients, I have learned much to see what it takes to make improvements. I have had successes and mistakes. But each time I learned and developed a better and better system to helping my clients.

There are not many programs out there that really go in depth on the science and application of training for OCR. My goal was to put together a certification course for other coaches looking to sharpen their craft and better help their clients in the sport of OCR. Whether they are training for their first one or trying to podium, there are specific things to work on, to help with your success.

Whether you are a coach or not, this episode takes you though what it takes to create a successful OCR training program. If you are looking to improve your own program, or the programs of clients you are working with, check this out.

This new course is 7 modules packed with applicable information to help you take your clients results to the next level. These modules include:

• Module 1 - Recovery Methods
• Module 2 - Energy Systems Development
• Module 3 - Nutrition
• Module 4 - Strength Training
• Module 5 - Tactical Skill Development
• Module 6 - Effective Programming
• Module 7 - Mental Training Strategies

No other program goes into this much depth in these topics specifically for OCR. There are over 13 hours of video lecture plus a 127 page manual.

If you are ready to step up your coaching or learn more to help with your own training click on the link below. I am lo0king for 10 beta testers to complete the program and be the first Certified OCR Specialists. As an added bonus you will receive $100 off when you use code COCRS100.

https://ocr-underground.newzenler.com/courses/certified-ocr-specialist

Enjoy the episode!

Links Mentioned In The Show:

The Body Pod Scale: https://myhumehealth.com/products/the-body-pod?bg_ref=OmkL9jt7FG Use Code OCRUNDERGROUND to save 15%

The Ice Pod Pro: https://snwbl.io/pod-company/MIKE17290 Save $10 with this link

The Certified OCR Specialist: https://ocr-underground.newzenler.com/courses/certified-ocr-specialist Save $100 with Code COCRS100

Welcome to the OCR Underground Show.

Your best resource for all things to help you train better for your next obstacle course race. Each episode I cover training strategies plus chat with other experts to get other insight into smarter ocr training.

In this episode I share more information about my latest project the Certified OCR Specialist certification coming out soon. To get on the waitlist for early access click here: https://ocr-underground.newzenler.com/f/certified-ocr-specialist-waitlist

I also dive into some keys areas of mental training. While this seems like a secondary part of training, there is no denying how much impact the mental game has on performance. In this podcast I review the 3 areas that most will need improvements in mental training and specific strategies on improving them.

In my research review, I look at the debated topic of protein intake. Specifically we look at research on the upper limit of protein consumption. Is it true that you cannot absorb more than 30g of protein in one feeding? We look at new research that provided 100g of protein and see some interesting results. I also look at some factors for protein consumption as we age.

And finally, in my interview segment, I have on coaches Joel and Luke Hayes from Trio Fitness Training. Brothers Joel and Luke Hayes are personal trainers specializing in coaching athletes in Obstacle Course Racing, Hybrid Competitions, and Tactical Competitions with their company Trio Fitness Training. They've been racing in OCR competitively since 2017, and since the more recent growth of Hybrid events, they've competed in dozens of events, and coached athletes to the Deka World Championships as well as other hybrid competitions. Their specialty is tailoring training specifically to individual athletes so that the athlete is put in the best possible position to progress and succeed.

They discuss some of their philosophies with training for both OCR and hybrid events. Also, they explain a really cool project they have been working on called the OCR's Greatest. This is an incredible program to bring about awareness for more local OCR events. Listen in on how you can help out local OCR races and win prizes.

Links mentioned in today's episode:

Dara Scale by Fit Track: http://getfittrack.com/ Use code OCRUNDERGROUND

The Ice Pod Pro: podcompany.com

Amino Company: www.aminoco.com/OCR Use Code OCR

Research on Upper Limit Protein Intake: https://www.sciencedirect.com/science/article/pii/S2666379123005402

Research on Protein in Older Adults: https://pubmed.ncbi.nlm.nih.gov/30722014/

Trio Fitness Training: https://www.triofitnesstraining.com/

OCR's Greatest: https://www.triofitnesstraining.com/ocrsgreatest

Welcome to the OCR Underground Show. Your best resource for all things OCR and Hybrid training. Each week I dive into different topics to help you train smarter for your next OCR.

The New Year is here and what better way to start than some insight on how to set goals and a few specific things you can work on this year. Don't get caught assuming this year will be better than last. It is up to you to make that happen. This episode is jam packed with tips to help you do just that.

To start I am announcing the upcoming release of my revamped Spartan Ultra Beast Training Program. This is my most downloaded program of the past few years. I revamped the workouts and added a few things to help you train for your next Ultra. While I am putting the finishing touches on the program I am running a presale promotion. Right now if you are one of the first 20 people to sign up, you get $50 off the program PLUS a free race code for your next Ultra in 2024. You just have to register by 1/31. To get access to this 4 month training plan and have all of your running, strength, and tactical workouts laid out for you click the link below. Plus get access to some cool bonuses like mental training strategies and a race day nutrition guide.

Join the presale list here ======> https://ocr-underground.newzenler.com/courses/ultra-beast-training-program

This episode is a New Year special. I discuss the 3 steps you should take when setting your yearly goals, how you can set a baseline to determine your current level and discover any bottlenecks in your programming, plus how to plan out your yearly training to set yourself up for success.

All this and more in today's episode. Enjoy!

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.

Links Mentioned In The Show:

Fat Loss Blueprint Webinar: http://sandiegopremiertraining.com/webinar

Deka Strong at SDPT 3/3/24: https://tickets-usdk.spartan.com/event/DS948

Ultra Beast Training Program: https://ocr-underground.newzenler.com/courses/ultra-beast-training-program

Find an FMS Pro near you: http://www.functionalmovement.com

Broad Jump Testing: https://www.youtube.com/watch?v=Pb9t8j9ylPs

Seated MB Throw Test: https://www.youtube.com/watch?v=GXO1eYu4kr8&pp=ygUfc2VhdGVkIG1lZGljaW5lIGJhbGwgdGhyb3cgdGVzdA%3D%3D

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.