The OCR Underground Show

In this episode SGX Coach Mark Barrosso, with www.Barrosofit.com, gives a Spartan Race Recap of the Greek Peak Winter Race. He discusses both the Sprint and the Hurricane Heat.

In our research review, learn about how you should be distributing your intensity. Train hard all the time, moderate, easy..? We looks at what the research is saying about what training zone you should be spending most of your time. You might be surprised at the answer.

SGX Coach and RD Anne L'Heureux is on fresh off her 2nd place finish at the Greek Peak Sprint. She goes over what has helped her pick her training up and discusses a recent article she wrote for Spartan Race, 10 Lies Everyone Believe About Dieting (Plus 5 Truths). This is part I where she discusses of few of the lies.

And finally in our SGX Coaches's interview, I talk with Coach Chris Judy from RFT Coaching.

Chris comes from an endurance sports and military background. He raced bicycles for 20 years, competing in both the US and Europe. After that career, went to the military, spent 10 years serving our country and deploying to both Iraq and Afghanistan. Chris trained and deployed next to some of the fittest men on the planet, and it's that experience, knowledge and mindset that he can bring to everyday life with RFT Coaching.

Currently he competes in obstacle course races, snowboard, rock climb, trail run, hike our beautiful mountains, and of course train for it all in the gym.

If you need help organizing your training program for endurance performance you will not want to miss this interview. He discusses his Endurance Pyramid and walks you step by step through his programming for elite level athletes. He discusses how strength training should be incorporated, and why many will train for obstacles wrong.

All that, plus much more in this episode.

Complete Show Notes: www.spartanunderground.com/Episode-27

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In this episode, we review the second Spartan race of the year, the Arizona Sprint and Super. SGX Coach Allison Krumker, for Phoenix Evolution OCR Training, is on to fill you in on all the details from this past weekends race in case you missed it.

In our research review we talk about tapering and how it has been shown to boost performance when done correctly. A proper tapering program can lead to physiological adaptations that leave you primed for a personal best. You will definitely want to try this out before your next race.

In our SGX Coaches's interview, we have on Coach and Spartan Pro Team member Kevin Donoghue. Kevin is all over the place in the Spartan world. He was a NBC Spartan Team Challenge Coach, Trainer for the new Daily Burn Spartan Workouts, and 64 Time Podium finisher (and still growing).

Coach Donoghue give is insight on to some of his success in Spartan Race Training. We talk about how he got involved with Spartan Races, how you should plan your week leading up to the race, what to do if you are running back to back races over a weekend, his workouts with Daily Burn and a whole lot more.

He provides incredible insight into training and nutrition. You won't want to miss this episode.

The complete show notes are available here: www.spartanunderground.com/episode-26

Helping you dominate you next Spartan Race with tips from some of the best SGX Coaches.

In this episode learn how low glycogen stores (carbs) before a workout can actually improve your endurance. Just make sure you are doing it right. Learn the research behind this type of nutrient timing.

Also, learn about intermittent fasting and a great app to help you track your fasts and export all your data. Best of all it is free.

In our SGX interview we are with one of the Spartan Race Krypteia, Steffan Cook, AKA Cookie. Cookie, along with being a Spartan Race Krypteia and organizing the Hurricane Heats, is part of Team SISU, Spartan Endurance, and have a podcast of his own.

Cookie shares what goes into putting together a HH, what you need to do to be prepared to complete a HH, and how being the best athlete isn't what is important when doing one. With over 70 OCR's under his belt Cookie has a vast wealth of knowledge when it comes to endurance training and racing. He shares some of his most important tips to make sure you are ready for anything that is thrown at you.

View the full show notes: www.spartanunderground.com/episode-25

In this episode we talk all about muscle cramping. The idea of dehydration and electrolyte imbalance might not be the best cause of this common problem. If you are one who experiences chronic muscle cramps you definitely want to check this one out. Learn why muscle cramps happen and what you can do about it based on some newer research.

In our resource of the week I provide you will some good tips on what you can do in race or during your workout to help prevent or eliminate any cramping. With these simple tips you might avoid some painful races and not have a cramp completely ruin your race day.

In our SGX Coaches's interview I have on Coach Robin Legat from Power Jam Fitness. Here's a quick word from Coach Robin:

Robin is the owner of Power Jam Fitness, providing group fitness, online training and coaching for people seek to live a life where age, size or background is no limit to what they are able to accomplish. She earned a Certificate in Fitness Instruction from UCLA Extension in 2012 and currently holds the titles of Certified Strength and Conditioning Specialist and Certified Personal Trainer through the National Strength and Conditioning Association. She is also a Precision Nutrition Level 1 Certified Coach.

Learn some of Coach Robin's best tips and insights into Spartan Race Training. She talks about how to step up your game and go from the open heats to your first elite heat, and shares some valuable lessons she learned during her first elite race. She also gives some strategies for any Master's athletes on how to stay young, stay fresh, and stay competitive. And finally she talks about different ways to train in case you don't have a course set up in your backyard, but still prepare from obstacles.

Complete Show Notes: www.spartanunderground.com/episode-24

In this episode learn all about concurrent training and what the research is showing. Concurrent training means doing your cardio work and strength work at the same time. Much of the research shows these two types of training interfere with each other. Learn how to do both but still not see a decrease in performance.

SGX Coach Robin Legat, from Power Jam Fitness, give us a recap of the first Spartan races of the year in SoCal for the Super and Sprint. Learn what the course is like and what you have in store for 2017.

And finally we have on SGX Coach Nicole Kifer from Platinum Personal Training in our SGX Coaches's interview. Nicole's number one passion is helping others; and more specifically, improving one's state of mind through fitness. "If you're not happy, you're not healthy!" Watching the child obesity epidemic first-hand growing up, she knew this was a way that she could help make a positive impact in many lives. Nicole deals with exercise induced headaches and scoliosis, but she didn't let that stop her from staying healthy. At 16, her chiropractor recommended weight training to strengthen her back. She immediately hired a personal trainer and got hooked! Since becoming a personal trainer in 2007 she has worked with a wide range of clientele including weight loss clients, weight gain, pre-post pregnancy, athletes, mature adults, disabled, post-injury, post-surgery, and people with eating disorders. Nicole specializes in functional and corrective exercise, as well as obstacle and race preparation and nutrition. "Once you have a strong core and a solid foundation, possibilities are infinite!"

Coach Nicole shares her experience in running a 12 Hour Hurricane Heat. She gives you an inside look on what you can expect, plus some great training tips and nutrition tips to keep you lasting the whole time.

Also, she explains her favorite grip training exercise routine plus nutrition strategies to help maximize your performance.

For the complete show notes visit: www.spartanunderground.com/episode-23

In this episode learn my top 5 recovery strategies that will dramatically reduce your risk of injury please help you break through plateaus and see massive improvements in your performance.

Learn how you might be stuck in the recovery cycle and never really see any true gains from your workout program. While recovery strategies might not be the sexiest topic in training, if you aren't paying attention to it you are falling behind.

This episode will teach you the fundamentals in want you must be doing to get the most out of your workouts.

Full Show Notes: www.spartanunderground.com/episode-22

In this episode learn tips and strategies to help better prepare for your next Spartan Race. Learn about a training app to track all of your training activities. It gives you live feedback on your training, heart rate, intensity, and progress. This app provides incredible feedback to help you understand your training and determine if you are making the right progress.

Also, learn the research behind rhythmic breathing and its effect on running. Rhythmic or cadence breathing refers to timing your breathes with each step while running. Learn the physiological and psychological benefits of this breathing strategy and how it can help make you a better, more efficient runner.

In our SGX Coaches's interview, I talk with Coach Bryan Ginger Spartan. Coach Bryan is the co-owner for Fitness Without Limits. Him and his partner Coach Bonnie Spartan are living and embracing the Spartan Lifestyle. Bryan shares his story how he was in his 20's and pre-diabetic, suffering from high blood pressure, exhaustion, and a host of other health issues. He took control and lost over 100lbs and eventually found Spartan Racing.

Coach Bryan's passion is undeniable, and you will learn some incredible insight and tactics to help you with your training. Coach explain how Spartan Racing can play a role in your weight loss journey, how to eat for weight loss and performance, how to be a better runner when you struggle at it, planning for the 2017 race season, and lessons he learned from being on Season 4 of the Bone Skull Challenge. Learn this and a whole lot more in this episode.

The full show notes are available at www.spartanunderground.com/episode-21

As always the Underground SGX Show is providing you training tips and advice to improve your next Spartan Race.

In this episode, discover a cool calculator for determining your training pace for your runs. Instead of just randomly going for a run, this calculator tells you the exact pace you should be hitting, based on the specific training adaptation you are trying to improve.

We also discuss lactate threshold. Discover what it is and why you need to know about it. Plus we review some of the research on lactate threshold training and how you can improve it if you want to be a better racer.

And in our SGX Coach's interview I have on Coach Stephanie Lozon. Coach Lozon is a former RN turned trainer and OCR coach. She works with many Masters athletes helping them prep for racing and helping them stay injury free. Coach Lozon has helped her clients prep at the OCR World Championships maximizing performance and longevity.

In this episode she discusses how she helps her seasoned athletes stay fresh and healthy for the long haul. She give great tips on how you can train for the elements. And she provides a great template to help you divide your training plan into different phases to help you peak for your most important races. We even touch on the importance of the deload and how so many are increasing their injuries and decreasing their performance, but not implementing this crucial component.

Full Show Notes: www.spartanunderground.com/episode-20

In this episode, learn about one of the key elements that you must train to improve if you want to see gains in your endurance performance. This episodes research review discusses a study on what type of training you should be performing on a regular basis to improve VO2 Max. Learn what VO2 max is, why it is important, and how to train to improve it. Plus practical strategies to implement these techniques.

On the nutrition side of training, we have SGX coach and RD Anne L'Heureux to discuss one of her recent articles she wrote for the Spartan blog. In this episode she reviews her article on 10 Foods You Should Always Have In Your Kitchen For Good Nutrition. She discusses 3 of the 10 in this podcast and explains why it is not just about carbs, fats, and proteins, and why you need to consider micronutrients to maximize your health and performance.

In our resource of the week I talk about a book that is a must have in your library. This book is a complete guide to OCR training and has everything you need to know to train for your next race. For a complete exercise library, training checklists, gear recommendations, done for you programs, and much more. In our SGX Coach's Interview we have on one of the authors of the book Coach David Magida.

David is the Founder and Head Coach of Elevate and has dedicated his life to fitness. A former collegiate runner, David shifted his training focus to the Elevate Method and immediately moved up the world rankings in the sport of competitive Obstacle Racing. Through HIIT David got stronger, leaner, faster and more explosive. He is a founding member of the Reebok Spartan Race Pro Team, the author of "The Essentials of Obstacle Race Training" and the host of NBC Sports "Spartan Race."

In this interview he chats about how he got started running competitively in the early days of Spartan Race training. We dig into some of the topics discussed in his book from proper gear and apparel, how to create a balanced program, what it takes to be a athlete built for Spartan Racing, lessons from Randy Moss, and a ton more. You won't want to miss this jam packed interview.

Full show notes at www.spartanunderground.com/episode-19

In this mini episode you will hear my 4 step process on how you should plan out your 2017 race season. This system will limit injuries and burnout, maximize performance, and give you the best plan for success in the 2017 session.

Plus you can take advantage of my special offer. Get a free 20 minute coaching call with me. In this call I will answer your biggest training questions and start helping you plan the perfect program to get the best results and dominate your next Spartan Race.

To take advantage of this offer just click on the link below and schedule your call. You will receive an email to confirm your appointment.

https://sandiegopremiertraining.setmore.com/resourcebookingpage/rdbc4c3048e839d51b4a01d56d5f171ac7199558d

Once you click on the link just select the free coaching call service and select your preferred time. All times are PST. You can also email me at [email protected] with any questions.