Show Notes For The Spartan Underground SGX Show Episode 8

In this episode we focus on recovery. The missing link in most programs is recovery and here we talk about mobility, and how it is the key to your success in Spartan Race Training. Most injuries are a result of lack of mobility vs. strength, yet we spend most of our time trying to get stronger and little of our time trying to move better.

Learn about the latest research on what self myofascial release can do for your workouts, our favorite SMR tools, and Coach Bonnie Spartan share her successes and failures with Spartan Races. Learn the most common issues that come up with Spartan Races and what SMR exercises you must do to prevent them. She also shares some of her mistakes she made while training for the Ultra Beast and how she is preparing for her next one. Even get her top must haves while running the Ultra Beast.

Show Links:

Self Myofascial Release and Power: http://journals.lww.com/nsca-jscr/abstract/2013/03000/an_acute_bout_of_self_myofascial_release_increases.34.aspx

Self Myofasical Release and Arterial Function: http://journals.lww.com/nsca-jscr/Abstract/2014/01000/Acute_Effects_of_Self_Myofascial_Release_Using_a.9.aspx

Self Myofascial Release and DOMS: http://natajournals.org/doi/full/10.4085/1062-6050-50.1.01

Lacrosse Balls: https://www.wodfitters.com/collections/mobility-tools/products/wodfitters-mobility-lacrosse-balls?variant=1084676652

Foam Roller: https://www.tptherapy.com/product/GRID_FoamRoller

Massage Stick: https://www.wodfitters.com/collections/mobility-tools/products/wodfitters-mobility-roller-muscle-roller-stick?variant=1084682808

Dimple Ball: http://www.roguefitness.com/dimple-ball

Mobot: https://www.mobotnation.com/

Coach Bonnie Spartan Facebook: https://www.facebook.com/bonnie.nuciforo

Bonnie@FitnessWithoutLimits.com

Fitness Without Limits: http://www.fitnesswithoutlimits.com

Instagram: https://www.instagram.com/bonnie_spartan/