Monthly Archives

July 2017

Jul 31
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Eccentric Loaded Pull-up

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****Be sure to properly warm up your shoulders & back using a full ROM prior to this movement****

This is my “go to” move for developing pull-up strength. Be sure to follow the guidelines I list in the video very carefully.  Take your time with this movement and be patient. When done properly, you will increase pull-up strength, overhead grip strength, & increased shoulder range of motion.

I recommend 3 sets of 4-6 reps 1-2x/week.  As mentioned in the video there are several variations to this movement, so if you have any questions please email me or leave a comment below

Jul 25
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Episode 117: Glenn Racz on Overcoming Unthinkable Tragedy, the Power of Choice, Race Strategy, Time Crunched Training and More

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In this episode Miles and I chat with Spartan Pro Team member, father, husband, and full time Engineer Glenn Racz.  We talk with Glenn about:

– Overcoming an incomprehensible tragedy at a young age

– How faith, forgiveness, and the true power of choice has helped him heal and become the man he is today

– Analyzing race courses

– How he finds time to train with a family and full-time job

– His “go to” time crunched workout

– and more!

CLICK HERE to listen or download from iTunes or Stitcher.

Jul 24
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Deep Dumbbell Squat

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****Be sure to foam roll/SMR your lower body and warm up with mobility/MOGA movements prior to this movement****
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This is a great movement for the OCR athlete to build range of motion and power for the Atlas Stone Carry and Tire Flip in Spartan races. For the runner and triathlete, it is great for developing lower body range of motion and power in your glutes.
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Perform 3-4 sets of 4-6 reps with 90sec-2min recovery

Jul 20
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Episode116: CTG Pro Member Evan Perperis Talks OCR Ultra Training & Racing

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In this Episode Miles sits chats with Conquer the Gauntlet Pro Team Member Evan Perperis. Evan specializes in Ultra distance OCR. In 2016, he finished 8th at World’s Toughest Mudder with 90 miles and finished a record setting 161 miles at 7 venues in 7 days as part of OCR America. His big goal for 2017 is the Ultra OCR Grand Slam, a top 10 finish at every 24 hr OCR in the world.

Heavily involved in OCR Media, he also hosts a podcast with his CTG Pro Teammate Brenna Calvert, writes for Mud Run Guide, is the author of the book “Strength & Speed’s Guide to Elite Obstacle Course Racing” and his work has featured in numerous other print and digital publications

 

CLICK HERE to listen or Subscribe & download from iTunes or Stitcher

Jul 17
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Static Dumbbell Hold

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****Be sure to bring the dumbbells back to starting position, elbows in front of shoulders, at the end of each set and lower from that position to avoid potential shoulder injury****

This is a great addition to your strength workout to build both strength and endurance in your shoulders, arms and posterior chain.
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Begin with 2-3 sets of 60 seconds, building to 90-120seconds over time
Rest equal time as you are under tension, so if your set lasts 60sec, your recovery will be 60sec up to 90sec

If you have any questions about this or any other strength movement, email coach Mo at mo@linkendurance.com

Jul 10
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Episode 115: Hobie Call tells us how Cycling, Controlling Intensity, Naps, and a Good Attitude Keeps him on Top

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In this episode Miles and I talk with Hobie Call fresh off his incredible victory at the Spartan Super in Palmerton. Hobie talks with us about:

 

– Strategy going in to this race and why controlling intensity especially at the start is so critical

– His grip technique for CRUSHING the dreaded double sand bag carry and not being gassed at the top of the hill

– His sand bag and bucket training strategy

– How to not burn out your grip on carries and a very efficient uphill/downhill carry strategy

– The power of naps & rest days

– How he uses cycling at the end of run sessions to build lower body strength vs. heavy weight training

– How to race happy and celebrate/ have FUN when you race

– and more!!

This man is AWESOME and we are happy to bring this episode to you!

CLICK HERE to listen or download from iTunes or Stitcher.

Check out our first interview with Hobie where he goes in to detail about his weight vest training HERE

 

RACE CODES:

15% off all Spartan Open/AG races use code SRBACOACHMOBRO44

15% off all Conquer the Gauntlet races use code CTGLINK

ICEBUG SHOES!

CLICK HERE and use code LINK10 for 10% off all current ICEBUG shoes

Jul 04
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Episode 114 Conquer the Gauntlet Recap, How Meditation helped win the Race, Recovery Weeks, Mo’s Top 5 Supplements for Athletes

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In this episode we take a break from the normal interview format to kick a little nutrition and training knowledge your way and review our latest race, Conquer the Gauntlet OKC.

We discuss:

– This week’s Monday Movement and Alix’s recipe of the week

– THANK YOU to Eli from Obstacle Order Podcast for helping improve our audio!!!!

– How Mo used breath work & meditation to beat several challenging obstacles at CTG

-How Mandatory obstacle completion adds a whole other element of focus to your race strategy

– Our thoughts on CTG as a race series

– How and why you need to schedule recovery weeks into your training plan

– Mo’s top 5 supplements for endurance athletes

– Why you shouldn’t run on a muddy trail

– And more fun stuff!! 🙂

CLICK HERE to listen or download from iTunes or Stitcher

Mo’s Top 5 Supplements:

Ancient Nutrition Bone Broth Protein

Reserveage Organics Grass-fed Whey Protein

Nordic Naturals Omega-3

Magnesium Glycinate

NUUN Tablets

Bioastin “Astaxanthan”

 

RACE CODES:

15% off all Spartan Open/AG races use code SRBACOACHMOBRO44

15% off all Conquer the Gauntlet races use code CTGLINK

ICEBUG SHOES!

CLICK HERE and use code LINK10 for 10% off all current ICEBUG shoes

Jul 03
0

Down Dog Hurdle with Twist

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***Be sure to foam roll your legs prior to any mobility or strength work to allow for maximum range of motion***

This is one of my favorite “go to” movements for both active recovery AND dynamic activation prior to a run, bike, race, or strength session. Key points as listed in the video:

  1. Be sure to exhale as you are rotating your arm toward the ski/ceiling, and inhale as you return your hand to the ground
  2. Be sure to “squeeze”/engage your glute of the back leg and squeeze shoulder blades together as you rotate

Perform 3 rounds of 4 repetitions per side. You can do 4 reps all on one side then switch to the other side, or you can do 1 rep on the left, press back to down dog, then 1 rep on the right, and repeat for 4 reps each side.