OCR Underground Show
Episode 47 Show Notes
The Spartan Race Series is well underway now with more and more racers getting excited for the 2018 season. This episode has you covered to make sure your OCR training is on point for this year.
In this episode I discuss more on the release of our new Fuel and Fire Program. We are only taking 30 applicants into the beta version, so if you want a done for you proven system to avoid burpees and race yoru best Spartan Race, then get in now.
Do you use plyometrics or jump training in your program? If you aren’t you need to. They are an essential for any training program, but if you don’t implement it correctly you are setting yourself up for injury. Learn some simple strategies for where to begin your plyometric training for OCR’s.
In our research review, I go over different hip strengthening exercises. The straight bar deadlift, the hexbar deadlift, and the barbell hip thrust. Which one is the best? Learn what this study showed for strengthening that backside.
Finally in our Coach interview, I have on SGX Coach Andrea Bowden. Andrea Bowden founded and runs Next Level Fitness Training, the only Obstacle Course Race Training gym in Oregon. She is the head coach of the first ever College Obstacle Course Race team in the nation. She has been a certified fitness pro for most of the last 32 years. (Currently SGX Coach and ACE Trainer) She is proud of her OCR Podium wins in 2016 & 2017. She believes she has not reached her peak athletically, and plans to win more Obstacle Course races (and maybe a duathlon) in 2018!
In this interview Coach Andrea talks about how she started coaching the first college level OCR team and where she sees the sport growing in the future. She discussing some of her favorite techniques used for prepping her athletes for the season and how building strength is the foundation of the program. We get into topics such as unilateral leg strength, building strength that transfers into obstacles, functional programming, workout splits, and much more.
Links mentioned in the show:
Fuel and Fire Elite Program: https://ocrunderground.com/fuel-fire-elite/
Plyometric Training Article: https://ocrunderground.com/best-way-add-plyometrics-workout/
Hip Exercise Study: https://journals.lww.com/nsca-jscr/Fulltext/2018/03000/Electromyographic_Comparison_of_Barbell_Deadlift,.1.aspx
Hexbar Deadlift: https://www.youtube.com/watch?v=X8ZB0cwbDT8
Barbell Hip Thrust: https://www.youtube.com/watch?v=Zp26q4BY5HE
Barbell Deadlift: https://youtu.be/aM9tZidccqw
Mobilitas: yourjointsshouldnthurt.com
Designer Protein: www.designerprotein.com Use code SDPREMIER20 for 20% off.
Mike Boyle’s Book: https://www.amazon.com/New-Functional-Training-Sports-2nd/dp/1492530611/
Certified Functional Strength Coach: http://www.certifiedfsc.com/
Learn more about Andrea’s College Program here:
Athletes interested in coming to UCC on the OCR Team! Click on Men’s or Women’s Obstacle Course Racing go down to “More” and click “Recruit me!” and to see photos of our team
http://www.uccriverhawks.com/
Next Level Fitness: www.iamnextlevelfit.com