Monthly Archives

November 2018

Movement: Single Arm Chest Press on Ball

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This is a great movement to build upper body symmetry and strength. The addition of doing this moment on a swiss ball offers the opportunity to simultaneously work on posterior hip – glute – strength by holding hips elevated throughout the movement, or by flexing and extending the hip in sequence with the press as demonstrated in the video.

For strength and hypertrophy we recommend 3-4 sets of 6-10 reps

For endurance we recommend 3 sets of 12+ reps

CLICK HERE to see the video demo

Episode 178: Interview with Para-Elite OCR Athlete J.D. Harvey

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In this episode Coach Mo sits down with a close friend and new OCR athlete J.D. Harvey.  J.D. was born with a condition called Phocomelia, where his arms did not develop, yet he didn’t let this condition slow him down. He overcame life challenges, bullying, self-doubt, and negative self-talk, and used these challenges, as he says, “to grow into who I’m supposed to be”.

J.D. took this confidence to Laughlin, Nevada where he competed in the first annual Spartan Para-elite Team Championship taking home second place! In our conversation we discuss:

  • How he used life’s challenges to his advantage
  • How he used mindset, self-talk, & meditation to affirm and solidify his desired outcome
  • How he approached the Spartan race and overcame mental & physical challenges
  • and a lot more! J.D. offers gold nugget after gold nugget of inspiration and motivation for anyone, athlete or not, to learn from and apply to your life

CLICK HERE to listen or download from iTunes or wherever you get your podcasts!

Movement: KB High Low Chop

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KB stands for “Kettlebell” 🙂

This is one of our favorite movements to build hip & core stability. Be sure as you go through the movement that you breathe and that you keep your hips and lower back braced and locked without movement.

We recommend 3-4 sets of 8-15 repetitions and done as a part of any resistance training session.

CLICK HERE for the video demo

Episode 177: Interview with Altra Shoe Creator Golden Harper

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In this episode we sit down with the man behind Altra running shoes and the zero drop shoe movement Golden Harper! We discuss:

  • How Altra began
  • How a zero drop shoe is so beneficial to long-term foot health
  • The creation of modern running shoes
  • How over striding, not the heel stack, causes injury
  • How to transition from a 6-10mm shoe to zero drop
  • Strength movements to build bulletproof calves and feet
  • and a WHOLE LOT MORE (we had a ton of great listener questions)

CLICK HERE to listen or download from iTunes or wherever you get your podcasts!

Movement: Kettlebell Rebounding Lateral Lunge

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This is a great movement to develop explosive single leg power as well as working an alternate range of motion in the lateral lunge. Most athletes get stuck in a linear movement pattern “forward run/walk motion” which can lead to muscle imbalances and injury. Use this movement to keep your hips healthy, open, and strong!

For neuromuscular strength/power gains we recommend 4 sets of 4-6 reps

For muscular hypertrophy or to improve endurance we recommend 3-4 sets of 8+ reps

CLICK HERE to see the video demo

Athlete Spotlight: OCR Athlete Shan Khan

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Name: Shan Khan

Age: 26

Hails From: Queens, New York

Sport: Obstacle Course Racer “OCR”

Occupation: Business Development Specialist at Ford Motor Company

Fun Facts:

  1. Favorite Food =
  2. Spirit Animal =
  3. If he were running down a beach in slow-mo what song would be playing = “Let’s do Good Life” – G-Eazy

Shan began his journey in OCR a short 2.5 years ago and has made HUGE progress ever since. His dedication and determination to better himself in every way as both an athlete and person is something special. Over the last 2 years Shan has explore many distance obstacle races and discovered that the longer distance is where he shines. His race accomplishments include multiple top 10 age group finishes, 2nd place overall  in the Bone Frog 6hr race, and most recently placing 34th overall in the world at the Tough Mudder 24hr Championships. He does all this while holding down a full-time job and going to school for his MBA! We recently recorded a podcast with Shan re-capping his experience at WTM. Go to the “podcast” tab on the Link Endurance homepage to check it out!

Episode 176: Shan Khan Recaps World’s Toughest Mudder

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In this episode we are not interviewing a pro. Instead we are talking to an athlete that races at the elite level while holding down a full-time job and going to school for his MBA. Almost every person that races OCR can relate to this in some form or fashion. Maybe you have a family instead of going to school, which is another full-time job in and of itself. We wanted to share Shan’s story and experience to show you that you CAN do anything you want if you focus, plan, and put the right mindset into your training, nutrition, & recovery

Want to know what it takes to grit out 60 miles in 24hrs, soaking wet in freezing 30 degree temps?

Have you been curious what it takes to crew a 24hr obstacle race?

We chat with Shan Khan and Coach Mo and get in to just that, plus find out how Shan managed to train for the World’s Toughest Mudder all while holding down a full-time job AND going to school for his MBA. Oh, and he finished 34th overall out of over 1200 athletes!!

We discuss:

  • Mental & physical strategies to handle the frigid temperatures
  • Nutrition for the race and how it can and needs to be adjusted mid-race
  • How he kept his mind focused during the cold night laps
  • Training and recovery before and after the race
  • The importance of a good pit crew
  • What it is like to crew for a race like this
  • What training looked like leading up to this race with a busy schedule
  • and more!

CLICK HERE to listen or download from iTunes or wherever you get your podcasts!

Episode 175: How to Eliminate Bad Days & Peak Performance Review

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In this episode Mo & Miles dive into what it takes mentally so that you never have a “bad day” of training or racing again.

We cover:

  • Vegan Santa Claus 🙂
  • What to do when you miss a workout or training/race goal
  • Where/How to shift your focus during hard training sessions
  • How to change your self-talk for a more positive outcome
  • The importance of setting daily training goals and intensions

Then we jump into a quick review of the book Peak Performance and talk about:

  • The importance of rest and extended breaks from training
  • When and why you need to go slow and take it easy
  • How mental fatigue could be ruining your training
  • How to use stress as a tool for success
  • How to get your mind right
  • and more!

CLICK HERE or download from iTunes or wherever you get your podcasts!

Book: Peak Performance by: Brad Stulberg & Steve Magness