The OCR Underground Show

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 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

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 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

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