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Monthly Archives

October 2017

Episode 130: Dallas Ultra-Beast, Beast, & Sprint Review, Preparing for Cold Races, How to take a Recovery Week, Supplements for Recovery

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In this episode Miles and I give our review from the Dallas Spartan Ultra-Beast, Beast, and Sprint races

We discuss our race highs, lows, and what we learned/took away from each event

We talk about ways to keep your hands warm during a cold race to minimize obstacle failure

We discuss the importance of time off and how to take a rest week

We discuss how to incorporate massage, cryotherapy, and chiropractic care into your rest week along with my top 3 “recovery supplements”

 

CLICK HERE to listen or download from iTunes or Stitcher!!!

Episode 129: Yancy Culp Talks on the Importance of Off-Season, Coaching During Off-Season, Building an Aerobic Base, and Much More

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In this week’s episode, Yancy Culp chats with Miles and I and gives us his thoughts on OCRWC, and where he sees the sport of OCR heading. We also talk about:

– The importance of a 3-4 month off-season

– The importance of keeping your coach during off-season

– Why you should invest in a run clinic

– How his perspective and approach to life and has changed since cancer

– His favorite shoes for trail and mud

– and more!!

CLICK HERE to listen or download on iTunes or Stitcher!!!

Eccentric DB Deadlift

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The Eccentric Dumbbell “DB” Deadlift is one of my “go to” movements for developing lower body strength and power. If you are an endurance athlete, and have not performed any heavy lifting during the race season this should definitely be added to your off-season training program.  Likewise, if you are simply trying to improve your health, mobility, and overall strength, add this movement to your training plan.

With this being a strength/power building movement we recommend the following protocol:
3-4 sets of 4-6 repetitions (rest 90-120sec between sets)

Episode 128: The Closest Athlete to Beating Hunter on BSR, Victor Quezada, talks Broken Skull Challenge, Staying Race Ready, Tough MudderX and More!

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In this episode OCR Pro athlete Victor Quezada stops by and chats with Miles and I about:

– His experience on Broken Skull Challenge, the heartbreak of “Heartbreak Hill” on the Skull Buster

– What he thinks it will take to beat Hunter!

– Why he stays “race ready” all year long

– Gives insight on what it takes to set up/build an OCR

– Why he is focusing more on Tough Mudder in 2018

– And more!

CLICK HERE to listen or download from iTunes or Stitcher!

FOLLOW VIC ON IG: @vic_darkhorse10

RACE CODE: For 15% off Conquer the Gauntlet 2018 races use code CTGLINK

To get your recovery on visit www.irolflex.com and start rolling!

Double Man Maker

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What could possibly be more fun than burpees you ask? This gem of a movement called the double Man Maker!

Seriously though, this is a great total body conditioning movement.

A few key tips to remember when performing:
– Squeeze your shoulder blade tight when performing the row (otherwise your just doing a weird looking bicep curl)
– When hopping back into the low squat position the goal is to land with flat feet that are outside your hands/dumbbell
—-
FOR BEGINNERS:
2-3 sets of 5-6 reps unloaded body weight only working on range of motion.
—-
FOR CONDITIONING:
3-4 sets of 8-10+ reps
—-
FOR STRENGTH:
3-4 sets of 4-6 reps

Episode 127: Faye Stenning Talks Spartan WC, Finding Training & Life Balance, and More

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In this episode Spartan Pro Faye Stenning chats with Miles and I about:

– Spartan WC and what happened on the Herc Hoist

– How blowing up in a recent race helped her to focus on mindset, recovery, and gave her a better perspective on training and racing

– Her thoughts on balancing sport and life

– Why people need to chill out sometimes and just watch The Bachelor 🙂

– What off-season looks like

– and more!

CLICK HERE to listen or download from iTunes, stitcher or the Podcast Addict App!

Conquer the Gauntlet Code: CTGLINK for 15% off race entry

Closing Song: “Glorious” by Macklemore

Episode 126: Team AMA Pro OCR Athlete Ian Hosek Reviews Spartan World Championships

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In this episode Miles and I chat with Team AMA Pro and Spartan Elite Ian Hosek. Ian gives us a great review of the recent Spartan World Championships where he placed 16th overall.  He also talks about how to handle the cold water, fueling strategies, recovery tactics, and much more!!

CLICK HERE to listen or download from iTunes or Stitcher!

To listen or watch the Ted Talk about the “Mind-Shifting Everest Swim” CLICK HERE

You can check out Ian’s coaching page at www.hosekpe.com

Crab Toe Touch

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This is one of my favorite moves to open the front of the shoulders, forearms, calves, & hamstrings.

Be sure to use your breath during this movement and don’t rush to touch your toes.

Hold each extension/contraction for 2-3 seconds and lower slowly.

I recommend 2-3 sets of 8-10 reps per side