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Guiding you to the adventurous life you were made for The Live Loud Life Podcast is designed to help bring you the best up-to-date information on health, fitness, and lifestyle changes and habits, helping you maximize your relationships, health, and overall life! Let’s do this! Trust the process! Stronger Families for Stronger Communities! Who are your hosts? Dr. Antonio Gurule DC, CSCS, SFG-1 Dr. Nichele Gurule DC, CSCS, Prenatal/Postnatal Specialist
Episodes
Friday Mar 12, 2021
Friday Mar 12, 2021
Let's GO!
Live LOUD connected with OCR Athlete, Volunteer FireFighter, and Strength Coach Dylan Miraglia to bring you some high-value content on how to train for OCR racing and how to build a better capacity.
Connect With Us:
@live.loud.life
www.liveloudlife.com
**Be sure to Follow Dylan on Instagram and connect with him if you want to work with him**
Trains in and around Boulder as well as remote coaching if you need help with your aerobic capacity training, over functional strength, and OCR (Obstacle Course Racing) Training
- Passion for obstacle course racing started.
- Became an OCR athlete and pursued that sort of career.
- Personal Trainer for over 10 years and Currently Volunteer FireFighter
- 5 Under 5. Same Clock #500 Deadlift and Mile all under 5 min (Dylan will be attempting with the squat
- Focus on improving your speed as a runner
- Cannot beat the traditional big lifts like squatting and deadlift
- Plyometrics will help make you a faster runner
- Ex. of good Running Plyometrics bouncing, single-leg hops, hurdling over objects
- Balance training for control
- It is all about absorbing energy and redistributing it
- Progressive plyometrics using bands, 50% of your max weight FAST
- Example lunges off a platform with a band, so estimate at the bottom 50% but at the top up to 60-65%, fast down and the trying to jump up with power 5 reps on each leg
- Bands follow strength curve well, take off pressure where you need it and adds tension where you are weakest
- Build your aerobic base with long steady state
- Mix up with intervals where you can whether with other modalities from your long steady state method or interval with bursts
- Easy long steady-state, talk test, can you hold a conversation with someone
- Long Steady State Armor complex switching sides for 20 minutes 5 KB cleans, 3 squats, one press
- pair with explosive work with either swings or snatches for intervals
- Think control not how fast you can go
- Walking can be a hell of a warm up
- Reverse Hyper for traction and de-loading of the spine (please seek help in using this equipment)
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