#SpartanBA17 Archives - Link Endurance

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.
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

Episode 102 Interview with Mikhail Gerylo

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In this episode Miles and I interview the super fast and super cool dude Mikhail Geronimo. Not only is Mik an incredible athlete, he is a grade school PhysEd teacher and truly leads by example for his students.  In our chat with Mik we cover:

– What drives him to succeed

– How Canadian obstacles differ from US

– How to learn from bad races/training

– How to train for hilly races when where you live is flat

– The importance of strength training and building lactate tolerance

– Quality over quantity training

– and a ton more! This was a fun and VERY informative interview!

CLICK HERE to listen or download from iTunes or Stitcher

Connect with Mikhail via Instagram @mik_fitt


For 15% off Spartan Races use code SRBACOACHMOBRO44

For 15% off Conquer the Gauntlet Races use code CTGLINK15

For 20% off Bonefrog Races use code BONEFROG20


Episode 101: Interview with South African Super Star OCR Team Jeep Athlete Thomas Van Tonder

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In this episode Miles and I have the great pleasure of interviewing our brother from “the other side of the big blue dam” Thomas Van Tonder.  We chat about:

– The advanced difficulty in obstacles in SA vs US

– How to use percentages vs. a specific pace to make gains on your competition

– How to overcome a bad race

– The importance of race simulation training often

– AND does he really get to run alongside lions, zebras, and other exotic wildlife?? 🙂

CLICK HERE to listen or download from iTunes or Stitcher

To catch up with Thomas and his adventures follow him:

HERE for Facebook, HERE for Twitter, & HERE for Instagram

REMEMBER FRIENDS!! For 15% off you next Conquer the Gauntlet OCR race use the code CTGLINK