Five Reasons OCR Athle Should Do weigthed Squats

May 25, 2017

The squat is my favorited exercise and for my client and the overall public. Everyone should be doing some form of squats because they work the whole body, and studies show squatting to increase lower body strength can produce some fantastic benefits.

1) Do Squats to get Faster between obstacles

Running speed is influenced by being able to apply extra force to the ground, and the quickest way to increase
this is to increase lower body strength.

Not only will load front and back squats train the quads, glutes, hamstrings, and calves to provide more ground reaction power, but they will improve strength in the entire core musculature. This will allow athletes to combine their increased speed into OCR movements.

Recent studies prove that squats improve speed. For example, a study conducted on elite rugby players pointed that an increase in maximal squat strength during an 8-week pre-season training program made the players significantly quicker at short sprints. The players completed...

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Croodeo Ocr Sandbag test

May 24, 2017

I am testing out my new ocr sandbag bag test and outs love to have you take this test. When you have done the test send me your recents and I will help you with a simple structure to help our training and programming for our next race. Talk a look at my video to help you through the workout.

1:Sandbag 6 min to find 10 rm not 11 sandbag Strict press

     3 min Pause

2: 1 min max sandbag thruster med 90% from press days press

    3 min Pause

3: Tabata sandbag shouldering alt @ 90% from press days press

    3 min Pause

4: 6 min max Run

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Single leg lateral strength - super important for your performance and power

May 22, 2017

This exercise I fantastic for builder Single leg strength. Take a look at my video on bulgarian split squat.

3 Rounds of...

10 Front Squat @ 70%

20 Jumping Lunges

Rest 60 Sec

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10 set of 10 reps of the 10 sec push-ups

May 22, 2017

Completion Circuit

Please watch athlete brief video.

10 set of 10 reps of the 10 sec push-ups

5 sec up 5 sec down =1 push up



Complete 3 sets for time

3 Rounds for time

5 Strict press

30 Double Unders 10 Pull-ups (kipping) 30 Double Unders


3 min rest


Fast Breathless

Complete sets for time

2 rounds AFAP

5 Press @ 60%

30 Double-Under 10 Pull-ups (strict) 30 Double Unders

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Morning Coffee with butter and MCT olie aka Buller proff coffee

May 20, 2017

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You do Not need to run all the time to complete OCR

May 19, 2017

A fb live on running and emmos

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