The OCR Underground Show

The Spartan Race Series is well underway now with more and more racers getting excited for the 2018 season. This episode has you covered to make sure your OCR training is on point for this year.

In this episode I discuss more on the release of our new Fuel and Fire Program. We are only taking 30 applicants into the beta version, so if you want a done for you proven system to avoid burpees and race yoru best Spartan Race, then get in now.

Do you use plyometrics or jump training in your program? If you aren't you need to. They are an essential for any training program, but if you don't implement it correctly you are setting yourself up for injury. Learn some simple strategies for where to begin your plyometric training for OCR's.

In our research review, I go over different hip strengthening exercises. The straight bar deadlift, the hexbar deadlift, and the barbell hip thrust. Which one is the best? Learn what this study showed for strengthening that backside.

Finally in our Coach interview, I have on SGX Coach Andrea Bowden. Andrea Bowden founded and runs Next Level Fitness Training, the only Obstacle Course Race Training gym in Oregon. She is the head coach of the first ever College Obstacle Course Race team in the nation. She has been a certified fitness pro for most of the last 32 years. (Currently SGX Coach and ACE Trainer) She is proud of her OCR Podium wins in 2016 & 2017. She believes she has not reached her peak athletically, and plans to win more Obstacle Course races (and maybe a duathlon) in 2018!

In this interview Coach Andrea talks about how she started coaching the first college level OCR team and where she sees the sport growing in the future. She discussing some of her favorite techniques used for prepping her athletes for the season and how building strength is the foundation of the program. We get into topics such as unilateral leg strength, building strength that transfers into obstacles, functional programming, workout splits, and much more.

Complete show notes: www.ocrunderground.com/episode-47

In this special episode I interview SGX Coach and Registered Dietitian Anne L'Heureux on the release of our brand new 90 Day Spartan Race Training Program.

We discuss some of the key elements in any training program and how your nutrition plan needs to match the demand you are putting on your body. It is an oversimplification to eat the same way every day. Instead Anne shares what you need to consider with how you are training and how you should eat accordingly.

We also discuss what it means to be metabolic efficient and how you can teach your body to better utilize the different foods you are consuming.

In this program we are calling the Fuel & Fire Elite Program, we share some of our best training and nutrition strategies and lay them out for you in an easy to follow progressive plan. Plus each week you can check in with us to make sure you are staying on track and progressing properly.

To learn how to fast track your nutrition and training routine check out the link below to learn more and apply.

THE FUEL AND FIRE ELITE PROGRAM

We are well into 2018 and the race season is upon us. This episode brings you more tips and strategies to bring your best game for the 2018 OCR Season.

In this episode I discuss more on my recent blog post and video on the most common bear crawl mistakes made and a simple progression to master the fundamental exercise. Plus I go on a little rant on how many people seem to be handling injuries. If you find your self with an injury, following these important steps.

This episode's research review is all about grip strength. How to test for it and how you should train for it. Plus we talk about the different kinds of grip strength you need to work on.

And in our coach's corner, I have on SGX Coach Bayo Adio from Adio Fit in Manhattan, KS. Being a fellow former high jumper, Bayo also shares how he went from a non runner to enjoying obstacle course races. He discusses how and what he assesses with his clients to determine what they need to work on. We get into the biggest mistakes made by endurance athletes as well as some strategies he uses to incorporate breathe work into his training for better performance.

All this and much more in this week's episode.

Complete Show Notes: www.ocrunderground.com/episode-45

With 2017 ending now is the time to plan ahead for your 2018 race schedule and to gain insight on how you should approach your training for the best year yet.

In this episode I share research on how Twitter can effect your race performance and some practical tips on how to maximize your sleep for recovery.

In our coaches's corner I have on SGX Coach Matt Bouback with Power Combat Fitness. Former college wrestler turned fat guy turned OCR Athlete and Coach Matt has seen every aspect of change in his 20+years as an athlete coach and trainer. He started my career in the health and fitness industry in college when he got my personal training certificate. In the beginning he worked mostly with clients that were in the infancy of their fitness. Matt went from wrestling 134lbs in college to weighing close to 250lbs in about short span of two years. Living in hotels, eating like crap, and drinking as much booze he could get his hands on, almost cost his life and marriage.

Since the very first race Matt has been hooked. He spent the better part of the last 3-4 years learning everything possible about Endurance Athletes and Competing in this environment. Not being a runner himself, he went from finishing at the middle of the pack in most races to finishing 5th at World Championships in 2016 in his age. Since his run in OCR begun he have been blessed to walk through some doors that have opened. Matt owns certifications in many areas from Nutrition to Performance and has worked with many athletes locally and around the world, which is supported with passion in this sport.

Coach Matt shares his insight into the biggest training mistakes he sees OCR athletes make, how to create a complete and balanced training program, his takes on mobility training and why you might want to toss the foam roller, and his secret recovery and sleep enhancement tool.

Complete show notes: www.ocrunderground.com/episode-44

After some time off due to travel, I'm back and ready to talk all about OCR Training. With 2017 coming to a close I discuss the importance of looking back at your performance to help you look ahead for next year. And how sometimes what you take out of your program is just as important as what you put in it.

In this episode SGX Coach Alison Rosales gives a great Spartan Race recap for the Big Bear Beast and Sprint.

In our research review I discuss foam rolling. I talk about what foam rolling actually does for you plus we look at a really cool study examine the difference between foam rolling and using a vibrating foam roller. Is it worth the hype and the extra cash? Find out here.

And finally I interview SGX Coach Sarah Pozdol. Sarah is a mother, a coach, author and competitive athlete. Born and raised in Oregon, Sarah was exposed to fitness and athletics at a young age. She grew up watching her mother guide people in the fitness industry and personally excelled in softball, volleyball and track.

It wasn't until her mid-twenties after having two children that Sarah realized her deep love for inspiring others. Through her projects, she has been able to apply her passion and knowledge of the dynamic training methods used in such sports as Obstacle Course Racing and CrossFit.

Sarah is the creator of Couch2Course, an 8 week program designed to prepare an unseasoned obstacle racer for their first races. As an athlete she has landed a top the podium in both CrossFit and Obstacle Course Racing.

In this interview Sarah discusses some of her training philosophies for OCR Training and share some great and inspiring stories with some of clients and how they overcame adversities. She discusses more about her knew book and how it can help you prep for your next race. Her program has an incredible workout plan with online videos and support system in place to help you along the way.

Complete show notes at www.ocrunderground.com/episode-43

As usual this episode and webpage are filled with more gems to help you train smarter for your next OCR. It's time to finish the 2017 season strong and get ready to start planning for 2018.

In this episode SGX Coach Juan Pablo Arias from Mexico is on to give a great race recap for the Spartan World Championships in Lake Tahoe, CA. He helps us relive a great race event and gives some tips for training for it next year.

In my research review, I discuss one of the most common nutrition deficiencies in the country. Iron deficiency is a huge problem that can dramatically reduce endurance performance. Iron is a critical element for generating new red blood cells and hemoglobin and iron rich protein. When iron deficiency is present, appropriate oxygen levels required for working muscles is not possible. Paying attention to your nutrition will allow for maximal iron absorption. In this research I explain what types of food to consume with iron and which to avoid.

Finally, in our coach's interview, I have on Dan Shamburg with Shift Fitness.

Daniel completed his Masters Degree in Exercise Physiology from the University of Tennessee. Before moving to San Diego, Daniel was an Assistant Strength and Conditioning Coach for the University of Tennessee Lady Volunteer Strength and Conditioning departme

nt.

Daniel owns Shift Fitness, a group fitness and strength & conditioning business in Carlsbad, CA.

His passion is endurance running.

• Last Annual Vol State Road Race, 314 miles (500k), July 2016, 5 days 2 hours 57 minutes. 8th Overall
• San Diego 100-mile Endurance Run, June 2016 & June 2 017
• Pacific Crest Trail 50-mile Run, May 2015 & 2016 & 2017
• Badwater Salton Sea (81-miles), May 2017
• Big Dog Backyard Ultra Run, (upcoming October 21, 2017)

In this interview Dan explains what metabolic testing is, the information you will find, and how to use it for a more effective training program. We discuss what high intensity training really means and why you need to focus on low intensity training as well.

Bottom line, if you are just randomly going out on runs and p

ushing yourself every time you are out there, you need to listen to this interview.

Complete show notes: www.ocrunderground.com/episode-42

With Tahoe just around the corner and more challenging races up ahead, we have you covered with some amazing training and prep tips for your next race.

In this episode, I just got back from running the Spartan Beast in Killington, VT and share a few takeaways from the race. If you are worried about hills, then tune in to this one.

We also have SGX Coach John Hayley on with Unbreakable Fitness to give the full Spartan Race Recap after running the Ultra Beast in Vermont.

In our research review I talk all about an article discussing the effects of altitude on the body like VO2 Max and sleep. But more importantly I leave you with a few tips on what you can do to reduce the negative effects of altitude on your race performance.

And finally I have on the Godfather of the Spartan SGX Program, Dr. Jeff Godin. Dr. J is a fellow UCONN alumni that currently is a professor at Fitchburg State University in Sport and Exercise Science as well as the head Strength and Conditioning Coach.

Dr. J is a veteran ultra endurance athlete and responsible for working with Joe Desena and Joe Di to create was is now known as the Spartan SGX Certification. They have done an amazing job, helping other coaches learn the strategies to best train their clients for Spartan Races.

In this interview Dr. J shares his insight on dealing wth cold and hypothermia. He shares his insight on how hypothermia effects the body, early warning signs, plus gives some great tips on how you can prepare yourself for racing in the cold.

If you are racing in Lake Tahoe you will love this episode or any other races in cold or altitude.

Full shownotes: www.ocrunderground.com/episode-41

In this episode, go inside Coach Mike's Mind and learn the different strategies to conquer the Twister obstacle. Should you go forwards, sideways, backwards? Learn the best tips to get through this twister and never look back.

SGX Coach Jono Blodgett, is on to give a race recap on the Spartan Hawaii Beast from a few weeks ago.

In our research review, I discuss a brand new study that uses Heart Rate Variability to predict injuries in crossfit athletes. HRV is one of the best ways to monitor your recovery and status of your central nervous system. This study further shows why it is such an important number to track.

And finally SGX Coach and RD Anne L'Heureux is back to give an amazing outline of your race day fueling. In this segment she reviews what you should focus on 2-5 days out from your race. She discusses how to taper and carb load properly, the importance of adding a strict electrolyte drink 2 days before the race, the right type of carbs to eat the day before your race, and finally day of strategies to help you perform your best.

These tips you do not want to miss. Make sure you aren't just training hard for your next race, but also that you have a solid nutrition plan to maximize your training.

Full Show Notes: www.ocrunderground.com/episode-40

We're Baaaack! With a brief pause in the show I am excited to get this latest episode up and out to help you trainer smarter for your next OCR. If you like saving money on OCR's, Spartan is running a pretty sweet promo right now. Use the code below to get 25% of your next race.

Now for this weeks episode. After recently getting back from Hawaii and running the Spartan Trifecta weekend, I talk about some the challenges and obstacles faced with these races, although the full race recap will be in our next episode.

Coach CJ Wagner from www.misfitstrength.com provides a full race recap for the new Spartan Time Trial held in Austin, TX a little while back. This is a really cool new race that Spartan is putting out and CJ gives some great insight here.

In our research review I talk about 2 different studies looking at swollen knees, and why you may think twice before working out with even a little bit of swelling in your knees.

And finally in our Coaches's Corner I have on SGX Coach Joseph Bautista. We switch gears a bit in this interview and talk about youth fitness and sports. With issues in youth sports and childhood obesity on the rise, I thought it was crucial that we get an expert on to discuss different ways to get kids involved in moving more.

Joseph talks about his passion for working with kids and helping them develop. He discusses some short comings with school PE programs and talks about different ways to help standards kids development and progression.

He shares his thoughts on teaching self discipline, dealing with failure, participation trophies, letting kids learn on their own, and much much more. If you have kids or work with kids you will definitely want to check out this interview.

The full show notes available here: www.ocrunderground.com/episode-39

Welcome to the OCR Underground Show, your ultimate resource to help you better prepare for your next Spartan, Tough Mudder, or any other OCR.

With the Hawaii Trifecta weekend in a few days, many Spartans are going to push their bodies and minds to the limit. Often past their limit which may lead to issues down the road.

In this episode I have on Brandon Marcello to talk about a recent email he sent to me, about some simple tips to help me out for this race. These tips were so amazing that I had to get him on and go into further detail about it.

He discusses what the first thing you MUST do as soon as you finish the race to start the recovery process, how to properly use contrast therapy before and after a race, the best way to stretch after a race, how to stimulate your central nervous system when you have heavy legs, simple nutrition tips to recover and fuel, plus much more. You don't want to miss this one if you plan on hitting multiple races in on weekend.

About Brandon:

With over 20-years experience in the performance enhancement industry, Brandon Marcello, PhD brings innovation, education, and proven application to the world of sports performance, health, fitness and wellness.

As a high-performance strategist, he takes forward-thinking organizations and elite athletes to the next level of their game - and careers. Having extensive involvement in both the applied and research worlds, he has implemented successful, high performance training programs for professional, Olympic and collegiate athletes. Continuing his work with the U.S. Department of Defense and Draper Labs, Brandon has recently been tasked with defining the future of soldier performance.

Serving as the Director of Sports Performance at Stanford University, Marcello's role was to oversee all aspects of athletic performance enhancement for the 36 intercollegiate sports. Acting as the chief administrator for the Sports Performance Department, Marcello's responsibilities included, but were not limited to, designing facilities and equipment layout, strategic planning. developing nutritional and recovery strategies, overseeing staff development, directing methodology and driving innovation. During his seven years at Stanford, Marcello initiated cross-department collaboration with many of Stanford's academic departments, including, but not limited to the Stanford Sleep Center, Center for Longevity, bio-engineering, Residential and dining enterprises, Stanford surgery, Hoover Institute, and the neuroscience department. He was the creator of the highly-acclaimed Performance Based Dining concept that has been successfully implemented since 2011, and has received national media attention (See Sports Illustrated, November 7, 2011 among others) and numerous awards.

Marcello holds a PhD in Sports Nutrition from Baylor University, and an MS and BS in Exercise Science from Marshall University.

A Certified Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association, Marcello is also recognized as an RSCC*D by the same organization. He also holds two certifications from the National Academy of Sports Medicine as a Performance Enhancement Specialist (PES) and Corrective Exercise Specialist (CES). Additionally he also maintains two certifications through U.S.A. Weightlifting.

Complete Show Notes: www.ocrunderground.com/episode-38