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Back again with another jammed pack podcast with more OCR Training tips.  It feels like forever since my last race and I am definitely getting the itch after seeing everyone post their pics and medals recently.  Hopefully I will get my chance soon.  But until then I will keep training and getting better every day.   In this episode I share my 3 step process in conquering any obstacle.  There is a lot that goes into training for specific obstacle, but I like to break it all down into three categories.  For each obstacle you face you need to be able to do these three things.  Once get this down you are ready to take on any obstacle.   Next in my research review I share an interesting study showing how stress in football players leads an increase injury risk on the field.  I talk about how we can all relate to this.  Stress, in any form, is something that has to be managed. Finally, I share my thoughts on the famous anabolic window.  Does it really matter if you eat right after your workout?  Will you lose all of your gains if you don't have that shake immediately following your workout?  Just like most things it depends.  I share when you may want to focus on getting fuel in right after your workout and when it probably doesn't matter.   Full show notes:  www.ocrunderground.com/episode-91  

Well I am in between trips so I wanted to get an episode out before I check out on vacation.  As usually I have tons of good info to help you train for your next OCR.   First up in the Inside Mike's Mind segment, I talk about one of my favorite subjects, Physiology.  I know not everyone loves learning how the body responds to exercise so I did my best to keep it simple.  But understanding your own physiology helps you create way better workout programs.  This was the basis behind my book, Fuel and Fire.  I specifically dive into how understanding how your body responds to exercise can help you program to be a better and faster runner.   In my research review I discuss a new study out on training to failure.  I have discussed this topic before, but this study compared high load versus low load training to failure or not to failure.  See who won out for strength and muscle size.   And finally in my bonus section I discuss my other favorite topic, Recovery.  Recovery is a pretty broad term so I wanted to take a deeper dive on why it is so important.  I discuss what fatigue is and the different types of fatigue you may experience.  When you understand the type of fatigue you are suffering from you can choose the best recovery method to match that.   All this and more in today episode.     Full shownotes:  www.ocrunderground.com/episode-90  

Another great episode that will help you train for your next OCR event.  In this one I discuss the two big concepts that should be the focus of your training program right now.  This is testing and programming.  I discuss different ways to set your baseline and then how to use that information to create a better program. In my research review I found a cool study that compared massage versus cold water immersion.  This study wanted to see which one had a bigger impact on recovery.  Check out the results in todays episode. And I had an awesome chat with Coach Paul Christopher, owner of Gravity and Oxygen Fitness.  Paul Christopher has been an established fitness professional, operating in the Boca Raton area for over 20 years. A graduate of the University of Central Florida in 2000, Paul possesses credentials as a Certified Athletic Trainer (NATA-ATC), Certified Strength and Conditioning Coach (NSCA), and Certified Personal Trainer (NASM). His experience variety is a blend of orthopedic rehabilitation, sports performance, and personal training. In 2009 Paul founded the fitness brand/concept Gravity + Oxygen, as a grassroots off-season conditioning program for South Florida’s professional beach volleyball players, as well as a freelance FitPro locally. During these years, the trial and error of enhancing the group exercise experience was fostered.   Fast forward to Feb 2015, to when Gravity + Oxygen Fitness opened its tangible doors for the first time. Located in East Boca Raton, the 5000sq ft “GO House” aims to provide an experience that exceeds customer expectations. In over 5 years of existence, G + O has helped hundreds of clients reach their desired fitness goals. I wanted to chat with Paul about his experience with the Deka.  He has a lot of experience from both running an event to competing in them, so I thought he would be the perfect person to interview on this topic.  If you are planning a Deka event this year, I highly recommend listening in to this one.   Full shownotes:  www.ocrunderground.com/episode-89  

Now that 2021 is winding down it is time to look ahead to 2022.  If you are looking for a race to start the year off with and are in the So Cal area, check out the Deka Strong event at my studio, San Diego Premier Training.  It will be held on January 16th.  You can register through the link here:  https://endurancecui.active.com/event-reg/select-race?e=79618834 It is time to finish the year strong and get a head start on next season.  To help you out this episode is packed with off season training tips.  In my research review I share a little used strategy that will help you jump higher, run faster, and lift more weight.  It is not a supplement, but it works in a similar way.  Using this incredibly simple technique you can see significant improvements in strength and performance.  The best part is, it will only take a minute to do.   I also share my 3 areas of training that you should be focusing on right  now in your off season.  You shouldn't be training the same way year round.  Pro athletes don't do that so why should you.  To get the most out of your performance next year it is time to focus on a few things to prepare your body for the race season.  If you are curious on what you off season plan should look like, tune in.     Full show  notes:  www.ocrunderground.com/episode-88  

Today I have a solo episode for you.  I will be back next time with a new interview.  But until then, enjoy todays latest podcast to help you with your OCR training needs. Would it be cool to have me right next to you as you attempt your most challenging Spartan Race obstacles?  How about if I walk you through my system for hitting the spear every time, or mastering the rope climb?  Well you can join me for the Obstacle Specialist Course coming up on 12/10 before the LA Spartan Sprint.  I will be taking you through the course and sharing some of my best strategies and training tips for each obstacle.  To join me, use the link below and use code OS2021MIKED10 to save 10% off. https://tickets-x1.spartan.com/event/obstacle-specialist--sgx-online-los-angeles In this episode I share some keys to running faster.  I know that is a generic claim, but I look into the running workouts of Sir Roger Bannister when he broke the 4 Min Mile and explain how it can help you improve your speed. I cover research on carbohydrate gels and how timing can influence endurance performance. And finally I share the 5 biggest mistakes people make when training to improve their mobility.   Full show notes:  www.ocrunderground.com/episode-87  

Another podcast episode to help you with your OCR Training.  This episode is brought to you by Ancore Training Systems.  This is my new favorite training tool that is a MUST for any gym or garage.  Get the power of a cable trainer in a compact size that is great for training function and power.  Check them out at www.ancoretraining.com.  Use code OCRUNDERGROUND to save 10%.  This show is also sponsored by Venga CBD.  CBD product specifically engineered with the endurance athlete in mind.  You train hard which means you need every tool in your belt to recovery quickly.  Check out all of the CBD products at www.vengacbd.com/ocrunderground.   In this episode I share the truth about dealing with cramps during a race.  Is it really as simple as hydrating and electrolytes?  Of course not yet this is the only advice you typically see for dealing with cramping.  Instead I share the research on who is at risk and what you should really be focusing on.   In my research review I talk about the phenomenon of the bilateral strength deficit.  I explain what this is and what it has to do with single leg versus double leg exercises in your training.   Finally I have on SGX Coach Becky Webb.  Coach Webb has over 13 years experience coaching and several specialties including, mindset coaching, gut health, hormone specialist, TRX instructor, Crossfit Level 1, and SGX.  She has worked with a variety of clients from general population and youth athletes to professional athletes.   In this interview she shares her biggest tips for improving your mindset to better prepare for your racing, training, and everyday life.     Full show notes:  www.ocrunderground.com/episode-86  

My first podcast since the Spartan North America Championship Race in Lake Tahoe.  It was an awesome race with a great venue and beautiful scenery.  Unfortunately though this one left me with a pretty significant injury.  I talk all about what happened and what the next steps are for me. In the Inside Mike's Mind, I talk more about adversity.  I figured I share some of the mindset shifts I am going through dealing with my injury.  Most of us are hit with something at some point in our life.  Shit happens and things don't go according to plan.  It is time to regroup and decide on the next step.  It can be a positive one or a negative one.  The choice is completely up to you.  Listen in as I share some tips on dealing with these struggles. My research review looks at the squat.  There are hundreds of different types of squats that have different benefits.  This study looked specifically at the goblet squat and the landmine squat.  I discuss some of the difference found in this study with which muscles are being worked more and how it might be important for women in particular and those with knee injuries. And finally I have a great chat with SGX Coach Adam Holt.  I interrupted Adam's vacation so he can chat more about some really cool things he has been doing.  He was getting ready for the Ultra in Utah when we recorded this, so we chatted about him prepping for it.  Adam also started a really cool program called Outsiders Anonymous.  This is a program designed to help struggling addicts.  He offers free fitness programs and Spartan Race training for those recovering. Full show notes at www.ocrunderground.com/episode-85  

I recently made a pretty big mistake in running workout.  It was a mistake and my performance suffered from it.  but there were quite a few takeaways I wanted to share.  I am hoping you don't make this same mistake or you at least understand why you might want to make it.  Confused yet?  In todays episode I share my mistake and how it may relate to your training. In my research review I discuss running economy.  Economy of movement is a critical aspect of improving endurance performance and it is something you can train to improve.  Since you never hear anyone talking about it though I figured I would share some research on the topic and a simple strategy you can use to improve yours. I also had the pleasure of chatting with SGX Coach Jason Archer.  Coach Jason is with Crossfit North Phoenix. He got into Spartan through a friend in the gym, and failed his first race (the Beast in big Bear), then vowed to do every race spartan offers at some point of another. That was in 2019.   Since then I've done close to 50 races both virtual and live, gotten my SGX 1 and 2, and encourage Spartan in my gym as a way of doing hard things.   He also developed the lifestyle brand, HardWodder and host his own podcast, HardWodder Radio.   This interview as a little different than my normal training interviews and I really think you will enjoy it.  Check it all out in this episode.   Full show notes:  www.ocrunderground.com/episode-84  

The OCR Underground Show has another great episode to help you train for your next obstacle course race.  In this one I share my experience recently at the Spartan Super in Asheville.  Plus I share two exciting new announcements.   In the Inside Mike's Mind segment I discuss the concept of adaptation versus demonstration.  Sometimes we get confused a little with where our focus should be.  We train hard for a reason.  To see that carry over into our performance.  But often we can get carried away and the goal shifts to simply training hard for no other reason.  This segment shares my thoughts on how to focus on quality over quantity.   In my research review I discuss a study looking into ankle mobility and it impact on injuries.  Plus I share a simple ankle assessment and exercises to help you improve it.   Finally I have SGX Coach Brad Lane on for a chat.  Brad is the owner of It Starts Here Fitness in Warwick Rhone Island.  Brad uses OCR training to help develop his culture and community at his facility.  Brad shares his insight on all aspects of Spartan Race training from mental toughness, to preparing for terrain, grip, and strength.  We discuss a recent article he wrote for Spartan Race on how to take your training to the next level.     Full show notes:  www.ocrunderground.com/episode-83  

Another podcast episode to help you train that much better for your next race.  As I get ready to head out on a vacation to North Carolina and prep for the Asheville Super, I wanted to get one more episode out for you before I check out for a week.   In this one I chat about some of my go to strategies to avoid burnout and plateauing in your training.  When you push hard all the time, you are bound to break.  But with better planning I think most of these issues can be avoided.   In my research review I share two studies that show you more is not always better.  When training you need to follow a plan and not just workout hard all the time.  There is a big difference.  Training harder and harder can lead you to move less throughout the rest of the day.  Check out these really interesting studies on how you change your energy expenditure based on how you train.   I am also excited to have on the show SGX Coach Ryan Baxter.  Ryan is a software engineer turned health coach and obstacle course racer. He lives in New Hampshire with his wife, seven year old daughter and three year old son where he operates RJB Health Coaching. Ryan's interest in obstacle course racing began in 2015 when he ran the Spartan Stadium race at Fenway Park in Boston. After crossing the finish line he was hooked. Not being an athlete growing up, he began to search for resources on how to optimize his performance in the multifaceted sport. He discovered people like Ben Greenfield, Mark Sisson, Robb Wolf, and many others in the ancestral health and wellness space. Over the next few years Ryan combined what he learned about ancestral health and training to optimize his performance as an athlete in obstacle course racing. Wanting to share what he learned, Ryan became a certified Primal Health Coach and then a certified Spartan SGX coach.   Full show notes:  www.ocrunderground.com/episode-82   Through his health coaching business, he strives to help athletes achieve their own goals both on and off the race course using an ancestral model for health and exercise. Ryan shares his coaching strategies and talks about how many of our current health issues are due to ancestral mismatching.  

Back with another great resource for your OCR Training needs.  Summer is here and we are seeing more and more races which is a sight for sore eyes.   In this episode I share some insight on how you can embrace the suck.  We hear things like this all the time, but reading a quote online or meme, often doesn't really help us at all.  So I share some strategies that will teach you how to improve the skill of suffering from the book The Brave Athlete.  If you find yourself backing down when things get hard, you will want to listen in.   Ice baths and other water therapies have become more and more popular.  In my research review I share a study comparing 3 different water therapies and their impact on recovery.  Should you do cold, hot, both?  Listen in to see what the research says.   Finally I have o n SGX Coach Heather Binns from Rennov8 Fitness to discuss her passion of inspiring her clients to help find the athlete within.  As a Health & Fitness Strategist and OCR Coach, Heather helps people shatter self-imposed glass to reach their fullest potential and unprecedented levels of fulfillment!  She does this through physical and mental transformation and is best known for helping people shed fat and becoming strong.  She endorses a positive mental attitude, creating an ongoing sense of accomplishment for clients backed by undeniable and realistic results.   Heather shares some of her strategies she uses with clients to realize their full potential, plus some of her tips for starting a fat loss program.     Full show note at www.ocrunderground.com/episode-81   All this and much more.

Freshly back from NY after visiting family and running the Spartan Sprint in Bethel, NY.  This was the site of Woodstock back in 1969.  It was a first time at this location and hopefully they will continue having it here.  It was a great venue and a fast course.  Looking forward to more great Spartan Races the rest of this year. In this episode I share some insights on preparing for racing at altitude.  While many are concerned with finding ways to improve performance at higher altitudes, sometimes the focus should be on to simply prepare your body for the increase stress it is about to go through and avoid altitude sickness.  I share some of the most important strategies to consider when preparing for a high altitude race. In my research review, I share an interesting study on caffeine.  Caffeine is one of the most studied ergogenic aid.  It has been shows to be beneficial for some (although not all) for endurance events.  In this research we specifically look at using caffeine when exercising in hot temperatures. In this episode Coach's Corner, I have on SGX Coach Rose Dey. Rose has a background in Krav Maga, boxing and gymnastics. She has been in the fitness industry for 25 years coaching and managing facilities in New York, New Jersey and North Carolina. She is a NASM certified Personal Trainer, Precision Nutrition Level 1 coach, Spartan SGX and Deka coach with specialties in senior fitness and obesity. She is currently the Spartan and Deka Coach at Aestus Fitness in Fuquay-Varina, NC and will be the Health and Fitness Science Instructor at Johnston Community College starting Fall 2021. She started Obstacle Course racing in 2011 and obtained Spartan Race podium spots in both Master Elite and Age Group categories, as well as earning a spot in the Spartan Elite World Championship Series in 2016. She owned and operated her own facility specializing in functional strength/conditioning  and race preparation for 6 years in New Jersey before moving to NC where she was introduced to Crossfit. She has just earned her mark with Deka Strong as a 4th place holder in Age Group. Rose’s passion for fitness starts at home where she raised 3 children who have healthy fitness habits. She believes in a healthy lifestyle with proper nutrition at its core. Her passion is seeing others succeed in accomplishing goals and believes a person’s mindset is their greatest asset. “BELIEVE that you can, TRAIN like you should, and CONQUER your goals. Coach Rose shares some great insight into training, specifically overcoming obstacles and challenges.  She shares her incredible comeback story and shares how you can move past challenges in your way.   Full Show Notes:  www.ocrunderground.com/episode-80   

Today's episode is full of training tips and strategies to help you train for any obstacle course race. In this one I share my tips from a recent webinar I did on preventing back pain in your training routine.  If you tend to suffer from back issues or just want to make sure you avoid them, follow these 5 steps I share. Once you learn how to move better you are ready for metabolic resistance training.  Many make an important mistake when it comes to this type of training.  In my research review, I share some insight on Kettlebell Training and an important factor to consider. Finally, I chat with SGX Coach Gary Lombardo from Crossfit High Power.  Gary competes in both long-distance and short distance endurance events, including having completed 3 Ironman triathlons,  4 Ultra distance OCR races, numerous running marathons, long-distance swim events, and long-distance bike events, and has qualified for OCR Worlds from 2015-2019. This year Gary is taking on the Death Race and shares some of his strategies for preparing for this race.  Even if you aren't planning on doing a Death Race, he shares strategies that will apply to all types of OCR. Check this out plus much more.   Full show notes:  www.ocrunderground.com/episode-79  

Thank you for making the OCR Underground a training resource for your OCR success.  This episode is jam packed with useful tips and strategies for your next obstacle course race.   In the Inside Mike's Mind Segment, I share my key concept for staying injury free.  We can't eliminate all injury risk, but there are some really simple things you can do to reduce your risk dramatically.  If you frequently find yourself dealing with chronic injuries you will want to listen in.   In my Research Review, I found a great article looking at hundreds of studies on static stretching.  We have all bought into the idea that you should never static stretch before exercise, but is that really true.  Like many things, it depends.  I share when it may be appropriate and when it might not be.   And finally I have an awesome interview with SGX Coach Francis Gennarelli from Mud Sweat Tears Crossfit in Verona, NJ.  Francis Gennarelli, owner of Mud Sweat Tears / MST CrossFit in Verona, qualified and competed in all 3 Spartan Ultra World Championships in Iceland and Sweden taking 2nd place in his AG in 2019.  Death Race finisher, Goruck Team Assessment finisher. CPT, Spartan SGX Coach, and CrossFit L1 trainer. In this interview I chat with Coach Francis on some of his keys to being successful from a mindset perspective and training perspective when planning for an Ultra Beast or if you are up for a Death Race.  He shares why training just can't take place at the gym and your whole like becomes a training ground.   There are some really great nuggets in this one from Coach Francis Gennarelli.     full shownotes:  www.ocrunderground.com/episode-78  

Man, I had a lot to talk about in this episode.  This one is pack with some really useless tips for your OCR Training.  In this one I share some cool info on a new FREE grip training series.  You can check out some of my favorite and most effective ways to train your grip here. And more exciting news my new, and first, the book is now available!  The book is Fuel & Fire and is a step-by-step guide on how to properly train for an obstacle course race and how to set up your nutrition to properly fuel your workouts.  I packed everything into this easy read, plus give you a starting program to work with. This project has been in the works for 3 years so I am super excited that it is finally ready.  You can pick up a copy through the link below or on Amazon: http://outskirtspress.com/FuelandFire In the inside Mike's Mind segment I discuss what the difference between an A and B race are.  I have talked about this before and recently was having a discussion with a client that was understanding why you would have a B race.  I clear up any confusion and discuss how you can properly plan for your race season. I also discuss research comparing circuit training and running looking at how you can't always use how you feel to determine how good a workout is. And finally I discuss the most important recovery strategy you can implement.  Not only that but practical ways you can put it in place. Full shownotes:  www.ocrunderground.com/episode-77  

After a much too long break from the last episode, I'm back with a jammed show.  2021 is here and hopefully, we see some OCRs get going more and more.   In this episode, I share my strategy for planning out my 2021 race season. If you need help laying it out, make sure you check out the Venga CBD's training calendar. Do you use HIIT for your OCR training?  Most miss the mark when they are using intervals.   I discuss the point behind why you should use interval training and where so many go wrong. In my research review, I share really interesting research on a jumping test that can predict your running speed.  If you want to make the most out of your training to improve your running speed, you will want to listen to this one. And finally, I interview Dr. Brianne Showman from Get Your Fix Physical Therapy.  Brianne has a unique background as a therapist and a performance coach, so I was excited to get her on.  We discussed some of the common areas that OCR athletes go wrong leading to an increased risk of injuries.  I particularly enjoyed the topic of racing versus training and how these should look different.  Brianne also shared some of her insight on barefoot training explaining how and how not to incorporate it.    Full show notes at www.ocrunderground.com/episode-76  

Well 2020 is coming to an end.  We are all getting excited to look forward to what we hope is a bright 2021.  Honestly it won't take much to make next year a step forward.   Normally this time a year I discuss reflecting and goal setting for next year.  Despite what is going on I still think this is how we should end this year.  In this episode I share some of my personal wins and things I am grateful for with 2020 and I encourage you to do the same.   In the Inside Mike's Mind segment I talk about testing versus adapting.  Could you imagin going to school and getting a test every day?  Why do we we treat our training the same way.  Instead of constantly testing your limit learn the secret to training for adaptations.   In my research review I share some interesting research on a different type of warm up that helped athletes run faster, jump higher, improve mobility, and improve sport specific performance.  There is much more to warming up than increasing your body temperature.   And finally I have on Spartan Deka Director of Sport and Education Jarod Cogswell.  Jarod has an incredibly diverse experience in the fitness industry and I was excited to sit down with him and discuss the birth of the Deka Program and what the future hold.   It is clear how passionate he is about this sport and he shares his vision for the program as well as how they have adapted with COVID 19.  They currently have events going on and it is only growing.  He shares the 3 brands they are developing that you will love to get after when they come to you.   All this and much more.     For full shownotes visit www.ocrunderground.com/episode-75    

Races are starting to get back on the schedule but I think we are all hesitant to get excited yet.  There are dreams of a race full 2021, but at this point I don't think anyone knows for sure.  Even though the future is unclear, are you race day ready?  I strongly feel like if you have been training the right way, you should be no more than 8 weeks out to race ready shape.   If you feel like you are there, then keep it up.  If not, I have some great training tips for your next OCR in this episode.  In the Inside Mike's Mind segment I talk all about Vitamin D.  With everything going on right now, you have probably heard of the research showing the issues with D deficiency and COVID severity.  I touch on this plus how this powerful vitamin can help boost your performance.  But, don't just going throwing down loads of D supplements.  There is a darkside to taking too much vitamin D.  You don't want to miss this one.   In my research review, sticking with the health crisis, I discuss different types of training methods and immunity.  We assume that exercise boost our immune system, but this isn't always the case.  Learn what type of training can actually reduce your immune response.   And finally, I am without an interview this week so you get a bonus section with me.  In this segment I discuss how you can measure progress.  You put so much work and effort into your training and without a race day result, how are you sure you are improving?  Many get stuck in the workout to workout with no idea if their training actually gets them closer to their goals.  I discuss a few ways I work with my clients to check on their progress.   All this and more. Full shownotes:  www.ocrunderground.com/episode-74  

Well after a long break I am back with another content packed episode.  Races may be off, but that is no reason your training has to suffer.  Tune in as I give you some inspiration to push yourself on your workouts.   This is a solo episode with no interview for the week.  In this one I chat about the upcoming Live Virtual OCR 3.0 that will be happening on 9/12.  Check out the link below to register.   In the Inside Mike's Mind Segment, I explain the exact steps on where you should focus your training right now.  From assessing to implementing.  Just follow the script and you will be on your way to faster results.  If you are looking for help with your training email me at mike@ocrunderground to learn more about my coaching program.  Plus keep reading below for an awesome bonus.   The research that I discuss this week is all about overtraining.  Can you push hard all the time?  You may think you can but science will prove otherwise.  This study shows that training to the max may actually make you weaker and set you back for weeks.  Learn more about this incredible study.   Finally, with no interview I go over my top 7 ways to alter your training to see more progress other than adding weight or changing exercises.  These are often forgotten strategies that are incredibly effective for building strength, power, and endurance.   All this and more.   Full shownotes:  www.ocrunderground.com/episode-73  

Join me over the next 30 days to learn how to run faster and be able to do more pull ups.  These two areas are key for any type of OCR you may be participating in.   Many struggle with improving in these areas though.  In this special episode I share the essentials for how to specifically train for faster mileage speed and for mastering more (or your first) pull up. If you enjoy these tips you will want to join me on my free 30 day challenge.  I will share the exact steps you need to take each day over the month to consistently make gains.   To join visit www.ocrunderground.com/30-day-challenge   Full show note:  www.ocrunderground.com/special-episode