The OCR Underground Show
Episode 63 Show Notes
Want to win two free entries into the Colorado Rockies Spartan Ultra, Beast, Sprint Race Weekend? This episode’s sponsor, Venga CBD, is giving away two free entries to the race as well as a 1000mg jar of their Recovery Balm. To enter visit www.vengaendurance.com/spartan.
In this episode I discuss a common topic that I hear discussed on obstacle specific training. How often and should you even train on obstacles as part of your training? I give my recommendation on this hot topic.
In my research review I look at new research on static stretching. Is static stretching really bad to do before your workout? What about during your workout? This study looks at what static stretching does when you stretch between sets during strength training. The answer may surprise you.
Finally, in our main discussion, I go in to assessing versus guessing. Do you know your weakest areas? How do you know they are the weakest? Have you ever measured them? If you aren’t assessing certain things, then you are completely guessing in your training. In this podcast I discuss of few simple things you can do to measure you baseline and see if your training is really making a difference or not. We review power, strength, muscular endurance, grip strength, and cardiorespiratory edurance.
All this and more to help you train for your next OCR.
Links mentioned in the show:
Ultra Beast Training Program: https://www.ocrunderground.com/ultra
Venga CBD: http://vengacbd.com/ocrunderground
Research on Static Stretching: https://journals.lww.com/nsca-jscr/Fulltext/2019/07001/Interset_Stretching_vs__Traditional_Strength.18.aspx
Dan John’s Strength Standards: http://danjohn.net/2013/04/strength-standards-sleepless-in-seattle/
Free Spartan Race Giveaway: http://www.vengaendurance.com/spartan
VO2 Max Formula:
Males: 108.844 – (weight in kg x .1636) – (time for one mile x 1.438) – (HR at end of mile x .1928)
Females: 100.5 – (weight in kg x .1636) – (time for one mile x 1.438) – (HR at end of mile x .1928)