The OCR Underground Show Mike Deibler

Welcome to the OCR Underground Show.
Your best resource for all things to help you train better for your next obstacle course race.  Each episode I cover training strategies plus chat with other experts to get other insight into smarter ocr training.  
In this episode I share more information about my latest project the Certified OCR Specialist certification coming out soon.  To get on the waitlist for early access click here:  https://ocr-underground.newzenler.com/f/certified-ocr-specialist-waitlist
I also dive into some keys areas of mental training.  While this seems like a secondary part of training, there is no denying how much impact the mental game has on performance.  In this podcast I review the 3 areas that most will need improvements in mental training and specific strategies on improving them.  
In my research review, I look at the debated topic of protein intake.  Specifically we look at research on the upper limit of protein consumption.  Is it true that you cannot absorb more than 30g of protein in one feeding?  We look at new research that provided 100g of protein and see some interesting results.  I also look at some factors for protein consumption as we age.  
And finally, in my interview segment, I have on coaches Joel and Luke Hayes from Trio Fitness Training.  Brothers Joel and Luke Hayes are personal trainers specializing in coaching athletes in Obstacle Course Racing, Hybrid Competitions, and Tactical Competitions with their company Trio Fitness Training. They've been racing in OCR competitively since 2017, and since the more recent growth of Hybrid events, they've competed in dozens of events, and coached athletes to the Deka World Championships as well as other hybrid competitions. Their specialty is tailoring training specifically to individual athletes so that the athlete is put in the best possible position to progress and succeed.
They discuss some of their philosophies with training for both OCR and hybrid events.  Also, they explain a really cool project they have been working on called the OCR's Greatest.  This is an incredible program to bring about awareness for more local OCR events.  Listen in on how you can help out local OCR races and win prizes.
Links mentioned in today's episode:
Dara Scale by Fit Track:  http://getfittrack.com/ Use code OCRUNDERGROUND
The Ice Pod Pro:  podcompany.com
Amino Company: www.aminoco.com/OCR Use Code OCR
Research on Upper Limit Protein Intake:  https://www.sciencedirect.com/science/article/pii/S2666379123005402
Research on Protein in Older Adults:  https://pubmed.ncbi.nlm.nih.gov/30722014/
Trio Fitness Training:  https://www.triofitnesstraining.com/
OCR's Greatest:  https://www.triofitnesstraining.com/ocrsgreatest

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
 

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.
 

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

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

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