As always, we have another great episode to help you crush your next Spartan Race or other OCR with smarter more effective training and nutrition programs.

In this episode, get my tip of the week to help you avoid unnecessary burpees on your next race. We have a complete Spartan Race Boise Sprint recap from this past weekend.

In our research review I discuss two common periodization programs. If you are still going from workout to workout with no plan, it is time to wake up and get with the program. This research looks at block periodization and weekly undulating periodization. Find out which one won the head to head battling in this study and showed better strength, muscle growth, and fat loss.

And finally in our coaches corner, I have on SGX Coach and RD Anne L'Heureux with Spartan SGX BFD. Coach Anne has been killing her races this year and shares some of her new training and nutrition strategies.

She discusses the importance of building a strong aerobic base and build your endurance from. We get into the importance of hiring a coach to look at your strengths and weaknesses and truly see your progress and how to pick the best distance to be competitive in. We also talk about new nutrition strategies that are allowing her to use her carbohydrate intake as super fuel for her workouts and racing. Anne has a unique perspective to maximize metabolic efficiency to burn fat and carbohydrates to their fullest potential.

She discusses her opinions on the best diet plan for the obstacle course racer and simple steps to help you get started with. Need help with your nutrition program? Reach out to Anne through her link below for more info.

Anne's results speak for themselves and this is a must listen to interview for any serious OCR athlete.

Complete show notes: www.ocrunderground.com/episode-36

In this episode we have a few great training tips to assist you with your next race. First up we have on SGX Coach Sam Slosman with Synners OCR to give the Monterey Spartan Super and Hurricane Heat race recap. He shares some insight into the course and gives some great advice if you plan on trying a HH this year. Check out the Woodworking Spartan here: https://www.instagram.com/woodworking_spartan/

In our research review I discuss a great journal review all about squatting. Even though you have probably performed this exercise thousands of reps, there is always something new you can learn or ways to do it better.

This review breaks down the squat at every joint as well as a number of different variations. I discuss some key points you should pay attention to at the ankle, the knee, and the hips. Plus I give 5 practical take aways that you can apply to your squatting immediately.

In our Coaches Interview segment, I have on Level 2 SGX Coach Brad Sims from Legacy Athletic Club in New Jersey. Coach Brad has a background in obstacle course training, corrective exercise, and works with a physical therapy clinic which gives him great insights into common compensations that runners development and other injury prevention techniques.

Brad gives us insight into his training programs he uses with his clients. Plus we get into the importance of body weight training, key movement patterns, and common compensations that he sees. Don't miss the great resource for runners that he gives below. He also touches on how to train without having access to obstacles and even training that you can do at work.

All that plus much more in this episode.

The complete show notes are available at www.ocrunderground.com/episode-35

In this episode we ask one of the most important questions you might be afraid to ask yourself, "Are your workouts making your worse." A common trend in fitness, is to push ourselves with disregard to what it might be doing to our bodies. There is a balance between intense workout and maximum function and performance.

In our research review I discuss how despite being pain free, your shoulder may be a ticking time bomb. I explain the findings a 3 research studies that show how even if you have no shoulder pain, you might be completely jacked up.

And finally in our coaches's interview, I have on Coach Bonnie Spartan from Fitness Without Limits. Bonnie is known for being an OCR all-star. You will find her at just about every race out there. As we expand our topic of other Obstacle Course Races, I wanted to bring in an expert to discuss all the different options out there. We touch on the most common OCR's you will find on the West Coast and what you can expect if you sign up for one.

Complete Show Notes: www.ocrunderground.com/episode-34

Need help training for your next OCR? We have everything you need here. We review up to date research and training tips from some of the top coaches out there.

In this episode you get a two for one. We have the Ohio Beast and Sprint Spartan Race Recap as well as the Citi Field Stadium Recap. I also review an ancient memory technique that will help you never fail the memory obstacle again. If you have failed this one in the past, you know how frustrating it is to do unneeded burpees. This simple drill will give you the tools you need to nail the obstacle and probably never forget your code again.

We also have SGX Coach Mike Confer from MROC Training in Oceanside, CA. Mike was on our show just a few weeks ago but we wanted to get him back in to go over the Citi Field race plus talk about some great training tips to help you better prepare for a Spartan Stadium Race. Mike has done quite a few races and gives some great insight whether you are running at the elite level, or just having fun with your first race.

Mike talks about the different obstacles you will see in a stadium race that you won't see in a typical Spartan Race. He reviews how even obstacles you do see in a normal race aren't exactly the same and need to be performed differently, like the Herc Hoist. He explains how to prepare for running downstairs quickly, and weaving through aisles. He even breaks down his training plan to show you what your cross training days look like, track workouts, and obstacle specific days. This is a complete resource for prepping for your next stadium race.

Complete Show Notes at www.ocrunderground.com/episode-33

In this episode, get a Spartan Race Recap for the NJ Beast. SGX Jono Blodgett is on to give a complete summary of the race and how to train for this this one in the future.

In our research review, I discuss interval training. Specifically we review a study that looks at different methods for comparing the best way to determine how long you should rest between sprints. The results were a little surprising to me.

And finally in our coaches's corner, I have on SGX Coach and Wordworker, Sam Slosman. Sam has his Bachelors degree from Fresno State, in Kinesiology: Exercise Science. He ran his first race in 2015 and fell in love with the sport instantly. He has dedicated his life to figuring out the most efficient way to conquer any obstacle in your life. Sam also loves to test his mind and body both physical and mentally by completing Endurance events that last from 4hr to 12hrs. Sam is a Spartan Obstacle Specialist, specializes in functional training, and a skilled woodworker.

Sam reviews how he sets up in OCR training program. He discusses in great detail how he organizes his different workouts from endurance training, strength work, and skill development. He discusses some of his favorite strategies for helping his clients better prep for the unknown element in racing to help them better prepare for anything they might face. Sam explains how he sets up his obstacles in his programs for a more race stimulated workout. And finally he gives some tips in case you want to try and build some of your own obstacles.

All that and more in this episode.

Complete show notes: www.ocrunderground.com/episode-32

The OCR Underground Show is a weekly podcast that educates you on the latest research and training methods of some of the top coaches in the world. These tips will help you take your OCR training to the next level.

In this episode we talk with SGX Coach Bryan The Ginger on the Epic Series. Bryan just got back from filming for the Spartan Race Ultimate Team Challenge, but had the time to stop by and give us a recap of the LA Epic Series event that just happened, plus gives some tips for prepping for your first Epic Race.

In our research review, I discuss static stretching. While static stretching is often forgotten or shunned due to it effect on power, it is still an integral part of a training plan. This research shows that static stretching actually can increase power development before exercise, when you do it the right way. Plus I give some take away tips and practical applications to incorporating stretching to maximize function and performance.

And in our Coaches's Corner we have on SGX Coach and elite racer Mike Confer from MROC training in Oceanside, CA. MROC is a unique training facility that have many obstacles you would find in a typical OCR race plus some things you would see on American Ninja Warrior. While they specialize in OCR training they work with any individuals looking to improve their health and move better.

Coach Mike's fitness journey began in Okinawa, Japan as a Marine Corps Martial Arts Instructor. His passion for coaching and healthy living continued through college as a Personal Trainer, reaching a peak in 2011 when he discovered Obstacle Course Racing (OCR). This new sport demanded a training regimen that challenged his body with explosive movements while creating dynamic speed and lasting endurance, requiring him to develop a uniquely stimulating program for hybrid athletes like himself.

Mike shares his insights on how to create a complete program. He discusses the importance of polarized training, how to incorporate both high intensity workouts with low intensity training, proper activation and mobility drills to start a workout, training for a stadium series, and much more.

Complete Show Notes at www.ocrunderground.com/episode-31

I'm baaack! After a brief pause in my podcast I am back with an all new name. The show is not the OCR Underground Show, but we are still providing you great Spartan Race Training tips, plus other OCR strategies. My apologize for the delay but we are back and better than ever. Technically this is show 1 of the OCR Underground, but for an easy transition I am just going to keep the episode number going.

In this episode, the always energetic and motivating Coach Josh Graves, with Fitness On Fire, is on to give a Spartan Race Recap of the San Jose Super and Sprint from a few weeks ago. I talk about the importance of grip strength and how it relates to your shoulder function. Obviously, you already know how important grip strength is for your training, but did you know how it effects your rotator cuff strength and how your rotator cuff effects your grip? Some pretty cool research that helps give you some insight on to the best way to improve your grip.

And in our Coaches's Corner, I have SGX Coach and RD Anne L'Heureux on to take a deep dive into a few hot nutrition topics. Coach L'Heureux and I have a great conversation on our thoughts on topics such as carbs vs. fats for fueling, prioritizing and progressing your nutrition plan, how the body adapts to what foods you put in it, metabolic testing, and how your nutrition plan should vary based on your training and lifestyle you are living. Coach Anne helps clear up some of the confusion with nutrition and gives some awesome tips to evaluate yourself in order to set up your nutrition plan for better results.

All this plus much more in this weeks episode.

Full Show Notes: www.ocrunderground.com/episode-30

This episode we have more great tips and strategies to help give you an unfair advantage in your next Spartan Race with some awesome training advice.

In this episode we have Brooke Bowen, with RFT Coaching, who gives us a Spartan Race Recap of the Vegas Super Weekend.

In our research review I discuss variable resistance training. This involves using equipment that changes resistance as you perform an exercise. This is an incredible effective tool for building strength and power. Plus it is a perfect way to change up your program if you have never done anything like this. I discuss of few studies that show how effective it is and explain more about how you can apply it to your training.

And finally in our SGX Coach's interview, I have on Andi Hardy with Wired 4 Life. Andi has been an Elite Obstacle Course Racer since 2012 and has multiple top three finishes. Outside of the obstacle course racing world she has several 5K top three finishes, two triathlon top three finishes, and a 10 mile race top three finish.

Not only does she love to race and compete, but loves fitness in general. She gave up a career as an educator to work in the fitness industry. She worked as a coach for the Spartan Race Workout Tour for two years and lead workouts across the country to large groups of people. The participants vary from beginners to advanced athletes. She also coaches and trains individuals and groups outside of Spartan Race through her business called Wired4Life.

In this episode Andi shares her story of climbing out of a very dark place and finding Spartan Racing and fitness to inspire her and others. She had a million excuses to not be successful, but she just ignored them and push through until she reached her goal.

We all have those times where we feel down on ourselves and our situation. Andi shares some of her tips on how you can pick yourself up and reach your goals no matter what.

Full show notes: www.spartanunderground.com/episode-29

In this episode we provide you with awesome insights and strategies to help you crush your next Spartan Race.

I recently got back from the Vegas Super and gave a brief overview of some things I noticed about this course and what seems to be the trend for 2017.

We have on Coach CJ Wagner with www.misfitstrength.com to give us a Spartan Race Recap of the Houston Sprint and Hurricane Heat. If you like being dragged through the barb wire crawl, this race might be for you.

In our research review I discuss how you can heal your ripped hands quicker with this powerful house hold item. According to one research article we discussed it may work faster and be more effective than medical gels.

SGX Coach and RD Anne L'Heureux is back on to finish her two part series on the 10 biggest lies and 5 truths that everyone believes about nutrition. In this episode she discusses one of the big truths and how you can apply it.

And finally we have on SGX Coach Mark Barroso from www.barrosofit.com. Mark is an athlete turned jounalist/writer, turned Spartan racer and coach. Mark shares his path to becoming a fitness writer and Spartan Coach. He shares his experience performing back to back races like the Sprint followed by the Hurricane Heat and some of his common nutrition and supplement strategies to properly fuel and recovery from the races.

He is a body builder that perform races as a hobby. Unlike many of our other guest he still trains like a body builder, but adds Spartan specific training in so he doesn't have to give up the workouts he loves to perform.

All this plus much more in this episode.

Complete Show Notes: www.spartanunderground.com/episode-28

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