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
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:
CLICK HERE to listen or download from iTunes or wherever you get your podcasts!
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
In this episode we sit down with the man behind Altra running shoes and the zero drop shoe movement Golden Harper! We discuss:
CLICK HERE to listen or download from iTunes or wherever you get your podcasts!
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
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:
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!
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:
CLICK HERE to listen or download from iTunes or wherever you get your podcasts!
This is a great movement to develop power with the 1 arm kettle bell clean, and left/right strength balance with it being a unilateral movement.
For neuromuscular strength gains we recommend 4 sets of 4-6 reps
For muscular hypertrophy or to increase endurance we recommend 3-4 sets of 8+ reps
CLICK HERE to see the video demo
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:
Then we jump into a quick review of the book Peak Performance and talk about:
CLICK HERE or download from iTunes or wherever you get your podcasts!
Book: Peak Performance by: Brad Stulberg & Steve Magness
Need to develop speed and power for your race season? Do you have a hilly race coming up but live in a hill desert? Here is one of my “go to” movements to get you ready and strong and is a perfect “no excuses” movement because you need no equipment, just a place to stay and aggressively take flight 🙂
CLICK HERE to see the video demo