The OCR Underground Show Mike Deibler
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- Health & Fitness
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Discover what the top Spartan SGX coaches from around the country are doing to help their clients dominate their obstacle races. Each week you will get insight on how to improve your training, nutrition, and recovery methods for the most efficient training program.
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Episode 107 - New Year Better You & How To Get A Free Spartan Race in 2024
The OCR Underground Show Episode 107 Show Notes
Welcome to the OCR Underground Show. Your best resource for all things OCR and Hybrid training. Each week I dive into different topics to help you train smarter for your next OCR.
The New Year is here and what better way to start than some insight on how to set goals and a few specific things you can work on this year. Don't get caught assuming this year will be better than last. It is up to you to make that happen. This episode is jam packed with tips to help you do just that.
To start I am announcing the upcoming release of my revamped Spartan Ultra Beast Training Program. This is my most downloaded program of the past few years. I revamped the workouts and added a few things to help you train for your next Ultra. While I am putting the finishing touches on the program I am running a presale promotion. Right now if you are one of the first 20 people to sign up, you get $50 off the program PLUS a free race code for your next Ultra in 2024. You just have to register by 1/31. To get access to this 4 month training plan and have all of your running, strength, and tactical workouts laid out for you click the link below. Plus get access to some cool bonuses like mental training strategies and a race day nutrition guide.
Join the presale list here ======> https://ocr-underground.newzenler.com/courses/ultra-beast-training-program
This episode is a New Year special. I discuss the 3 steps you should take when setting your yearly goals, how you can set a baseline to determine your current level and discover any bottlenecks in your programming, plus how to plan out your yearly training to set yourself up for success.
All this and more in today's episode. Enjoy!
Podcast Sponsors:
Ready to start adding cold plunges to your routine? Make sure you check out The Pod Company’s Ice Pod Pro. They have made cold water immersion super simple and affordable. Set it up in minutes and reap the benefits of cold exposure. Use this link and get $10 off your order.
Looking for a great gift idea for fitness enthusiasts? Check out the Dara scale from Fit Track. It was voted Best Body Monitoring for Health in 2023. Get accurate measurements for 17 body composition metrics, monitor progress easily with daily & weekly health reports, and get tailored nutrition and fitness tips. The scale is 50% off right now, plus get an additional 20% off when you use code OCRUNDERGROUND.
If you need help getting enough protein through your diet, check out The Amino Company. Essential Amino Acids are amino acids that your body cannot make on its own and needs to be ingested. The Amino Company created specific amino acid formulations designed to enhance workout performance, aid in exercise and injury recovery, for active aging, and liver function. Check out all of the products at www.aminoco.com/ocr. Use code OCR to save 30% on your order.
Links Mentioned In The Show:
Fat Loss Blueprint Webinar: http://sandiegopremiertraining.com/webinar
Deka Strong at SDPT 3/3/24: https://tickets-usdk.spartan.com/event/DS948
Ultra Beast Training Program: https://ocr-underground.newzenler.com/courses/ultra-beast-training-program
Find an FMS Pro near you: http://www.functionalmovement.com
Broad Jump Testing: https://www.youtube.com/watch?v=Pb9t8j9ylPs
Seated MB Throw Test: https://www.youtube.com/watch?v=GXO1eYu4kr8&pp=ygUfc2VhdGVkIG1lZGljaW5lIGJhbGwgdGhyb3cgdGVzdA%3D%3D
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Episode 106 - The Truth Behind Cold Plunges
Welcome to the OCR Underground Show. Your best resource for smarter obstacle course race training tips. Each episode I share insight into improving your training, interview other experts, and dive into the latest research to help guide you along the way.
In this episode I share my experience at the So Cal Rugged Maniac race. I had a blast getting back into a race and enjoying some time with clients.
I also take a deep dive into trending recovery tool of ice baths. I have been using ice baths regularly for the past few months and have really enjoyed it. But I often cringe when I hear some of the claims that are made about what ice baths really do.
Are ice baths really the best way to burn fat? Will you never get sick again? Do you bounce back faster from tough workouts?
There are many reasons why you might use ice baths in your routine. In this episode we look at what the science says about popular claims like increased metabolism, enhanced recovery, dopamine release, immunity boost, pain alleviation, and improved sleep.
If you currently are taking ice baths or are thinking about it, you will definitely want to check this one out.
Podcast Sponsors:
Ready to start adding cold plunges to your routine? Make sure you check out The Pod Company's Ice Pod Pro. They have made cold water immersion super simple and affordable. Set it up in minutes and reap the benefits of cold exposure. Use this link and get $10 off your order.
Looking for a great gift idea for fitness enthusiasts? Check out the Dara scale from Fit Track. It was voted Best Body Monitoring for Health in 2023. Get accurate measurements for 17 body composition metrics, monitor progress easily with daily & weekly health reports, and get tailored nutrition and fitness tips. The scale is 50% off right now, plus get an additional 20% off when you use code OCRUNDERGROUND.
If you need help getting enough protein through your diet, check out The Amino Company. Essential Amino Acids are amino acids that your body cannot make on its own and needs to be ingested. The Amino Company created specific amino acid formulations designed to enhance workout performance, aid in exercise and injury recovery, for active aging, and liver function. Check out all of the products at www.aminoco.com/ocr. Use code OCR to save 30% on your order.
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Episode 105 - Aaron Nowlin & Glen Racz Talk Training For Hybrid Events, DEKA Team strategy, & More
The OCR Underground Show is here to help you train smarter for your next OCR or Hybrid event. In this episode I share a recent interview I had with two of the best Aaron Nowlin and Glen Racz are among the best in OCR. Recently they have been tearing up the courses in hybrid events such as DEKA.
I have had the privilege to watch them compete many times in the DEKA MILE and DEKA STRONG. At our last event they each competed individually, posting the 2 fastest mile times, and then joined forces for an incredible team time. Aaron and Glen finished in 14:06.6 which earned them the fast time time in 2023.
Glen and Aaron have a wealth of knowledge when it comes to training for OCR events. In this interview I pick their brain on how they have evolved over the years in the sport. They give some great insight on how to train for hybrid events, how to prepare for hybrid and traditional OCR at the same time, and some of their strategies for doing a team event.
Enjoy the show!
Do me a favor and also check out the sponsors for today's episode. The Pod Company has made cold plunging a sinch with their Ice Pod Pro. This is an incredibly easy and affordable tool to add to your home set up. Set it up, fill it up, and jump in. Use the power of cold plunge to boost recovery so you can train harder more often. Check them out at https://snwbl.io/pod-company/MIKE17290.
You also don't want to miss The Amino Company and their great amino acid formulations.
Shop My Favorite 100% Science-Backed Amino Acid Supplements https://www.aminoco.com/?rfsn=6963296.dce6fa Enter code OCR at checkout to Save 30% + FREE amino eBook!
Amino Co’s science is unmatched with over 30 years of experience. Amino Co was created by former Harvard professor and world-renowned clinical researcher Dr. Robert Wolfe. Their precise blends of amino acids help you become stronger, heal faster, reduce age-related declines and improve your overall metabolic health.
Other links mentioned in the show:
Glen Racz ANW Run: https://www.youtube.com/watch?v=JI_8Rc26llU -
Episode 104 - Training to Failure vs Non Failure & How To Become More Mentally Resilient
Welcome back to another great episode of the OCR Underground Show. A podcast created to help you train and crush your next obstacle course race.
Interested in racing the next DEKA STRONG or DEKA MILE with me? My gym San Diego Premier Training is hosting a combo event on 9/23 and 9/24. We will be having open, team, and kids heats on both days. We would love to see you out there. Check out in the link section where you can register before the event fills up.
In this episode I share a great research review on whether or not you should train to failure. I know I have talked in the past on the topic but there is more and more research coming out on this subject. This study looked at comparing training to failure versus non failure and how it impacts strength, muscle size, and power. Some great takeaways here.
In my Inside Mike's Mind segment I continue from my last episode on becoming more resilient. In the last episode I share my thoughts on bullet proofing your body to make you physically more resilient. This time I chat on some great tips on improving your mental resiliency.
Check it all out in episode 104 of the OCR Underground Show.
Looking for a scienced-based essential amino acid supplement to help boost performance, increase muscle repair and recover, or improve liver function? Check out the Amino Company and their great products. Visit www.aminoco.com/OCR and use code OCR to get 30% off your order.
Ice baths are one of the most popular recovery modalities right now and for good reason. The problem is how hard and expensive they can be to set up. The Pod Company has you covered though. They have a portable ice bath for a fraction of the price of most companies. Earn $10 off through this link: https://snwbl.io/pod-company/MIKE17290
And if you are looking for a way to track your progress you won't want to miss the Dara scale by Fit Track. Get better insight on how your training and nutrition are effecting different health metrics every morning when you step on the scale. Use code OCRUNDERGROUND to save on the Dara Scale here: https://getfittrack.com/products/bmi-smart-scale-fittrack-dara?rfsn=7171809.eccb3a&utm_source=FBIG&utm_medium=Refersion&utm_campaign=Affiliate&Mike_Deibler=
Links mentioned in the show:
Research on training to failure: https://journals.lww.com/nsca-jscr/fulltext/2021/04000/effects_of_resistance_training_performed_to.39.aspx
DEKA STRONG registration: https://tickets-usdk.spartan.com/event/DS724
DEKA MILE registration: https://tickets-usdk.spartan.com/event/DM315
How Bad Do You Want It: https://www.amazon.com/How-Bad-You-Want-Psychology/dp/1937715418
The Obstacle Is The Way: https://www.amazon.com/Obstacle-Way-Timeless-Turning-Triumph/dp/B0BT53FNVH
Endure: https://www.amazon.com/Endure-audiobook/dp/B078PMQPH7
What Doesn't Kill Us: https://www.amazon.com/What-Doesnt-Kill-Us-Scott-Carney-audiobook/dp/B01NBSX68B
The Wedge: https://www.amazon.com/Wedge-Evolution-Consciousness-Stress-Resilience/dp/B085CMTMLM
The Brave Athlete: https://www.amazon.com/The-Brave-Athlete-audiobook/dp/B0773WPGLB -
Episode 103 - Maximizing Strength Research & How To Make Your Body More Resilient To Injury
Welcome to the OCR Underground Show. You best resource for training tips and strategies to help you train for your next OCR.
You may have heard already but DEKA will be holding a DEKA STRONG event at the IDEA World Fitness & Nutrition Conference at the LA Convention Center 7/14-7/15. I will be volunteering at the event as a judge and would love to see you there. Swing by the DEKA booth at the Expo. You can't miss it.
https://deka.fit/ideaworld/
Looking for a scienced-based essential amino acid supplement to help boost performance, increase muscle repair and recover, or improve liver function? Check out the Amino Company and their great products. Visit www.aminoco.com/OCR and use code OCR to get 30% off your order.
Ice baths are one of the most popular recovery modalities right now and for good reason. The problem is how hard and expensive they can be to set up. The Pod Company has you covered though. They have a portable ice bath for a fraction of the price of most companies. Earn $10 off through this link: https://snwbl.io/pod-company/MIKE17290
Are you trying to get strong? In my research review I share a really cool write up on maximizing strength. This looked at a bunch of research explaining the mechanisms behind building strength, the mediators for long term strength, future considerations, and how to build strength without heavy load.
In My Inside Mike's Mind segment I share some tips on becoming more resilient. This is part I of a two part series on resilience. This one talks about making your body more resilient and the next will talk about mental resiliency.
In this one you will learn a few simple, yet effective, things you can in your training to bullet proof your body and minimize annoying injuries.
Enjoy the show!
Links Mentioned in the show:
Review on Maximizing Strength: https://journals.lww.com/nsca-jscr/Fulltext/2023/04000/Maximizing_Strength__The_Stimuli_and_Mediators_of.22.aspx
Assessing Injury Risk: https://journals.lww.com/nsca-jscr/Abstract/2023/07000/Assessing_Injury_Susceptibility_at_Marine_Corps.25.aspx
Find A FMS: https://functionalmovement.com/members
Eccentric Pull Ups: https://www.youtube.com/watch?v=EmQUiDE5gbM
Strengthening End Range of Motion: https://www.youtube.com/watch?v=96mkWNY_AaQ
Isometric Split Squat: https://www.youtube.com/watch?v=_AkeA2CiJyw&pp=ygUUc3BsaXQgc3F1YXQgaXNvIGhvbGQ%3D
Elastic Plyos: https://www.youtube.com/watch?v=EexK-lFozXg&pp=ygUucG9nbyBqdW1wIG1pa2UgYm9seWUgc3RyZW5ndGggYW5kIGNvbmRpdGlvbmluZw%3D%3D
Sagittal Plane Lunge: https://www.youtube.com/watch?v=HFBjaBD2VDI
Frontal Plane Lunge: https://www.youtube.com/watch?v=1zCNnqtYWW0
Transverse Plane Lunge: https://www.youtube.com/watch?v=gSb6XA-gpRE -
Episode 102 - Research on High Rep Training, Max Efforts vs Movements, & Scott Knowles From The I Am A Spartan Podcast
The OCR Underground Show is the best podcast for training tips to help you with your next obstacle course race.
In this episode, I share my thoughts on the Big Bear race setup after teaching the Spartan OS course. I also talk about a research study that looked at the benefit of performing high-rep strength training on endurance performance. Or lack thereof.... And I get into my thoughts on training for max effort versus exposing yourself to different positions and postures. Strength training isn't just about lifting heavy weights. If you want to use your training to help you become more durable, listen to this one.
And finally, I chat with Scott Knowles from the I Am A Spartan Podcast. It is always great chatting with Scott about OCR. He shares his passion on racing and how it got into OCR and why he started his podcast. Scott also give a snapshot of what his training routine is typically like and he shares some insight on taking on some bigger races like the Ultra Beast.
Enjoy the show!
Don’t forget to check out all of Amino Company’s products at www.aminoco.com/OCR. Enter code OCR at check to Save 30% + get a FREE amino eBook! Amino Co’s science is unmatched with over 30 years of experience.
Links Mentioned In This Episode:
The Amino Co: www.aminoco.com
Fittrack Dara Scale: www.getfittrack.com
Research on High Reps Impact on Endurance: https://journals.lww.com/nsca-jscr/Abstract/2023/06000/The_Effects_of_High_Repetition_Strength_Training.20.aspx
Lunge Matrix: https://www.youtube.com/watch?v=LA54RIK8b3U
Lunge w/ Rotational Force: https://www.youtube.com/watch?v=Q2y8LWBABbI
I Am A Spartan Podcast: https://open.spotify.com/show/5HmUj9zsdGzU5hHiEQyUTa
Scott Knowles: https://www.facebook.com/scott.knowless https://www.instagram.com/scott_the_fayne_knowles/