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  • MOB of The Week Ep. 5


    VooDoo Floss
    (Episode Transcribed Directly from Video) Hey guys! Coach Mike here at MROC training with the fifth edition of mob of the week. In today's episode, we're talking about Voodoo Floss, alright, and what is it, how do I use it, why should I use it and, you know, just what is the skinny on this skinny little piece of rubber. And that's exactly what voodoo floss is, okay? It's a textured mobile piece of banding that we can use to force immediate compression into a joint or a tissue, whether it's stuck- and adhered down we've been talking a lot about adhesions- or maybe you just rolled an ankle and you've got some swelling that you're trying to knock down. Immediate ....

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  • MOB of The Week Ep. 4


    Squat Mobilization, Banded Flossing & Paper Clipping (Muscular Dynamics)
    (Episode transcribed directly from the video) Hey guys coach Mike here at MROC Training with our fourth edition of MOB of the week. In today's episode we're going to address our third mobility system, muscular dynamics plus give you four new ways that you can use those mobility bands. Now muscular dynamics refers to applying tension through end range so we can try and facilitate change to the tissues that adhered specifically emphasizing on getting into positions that look like positions we're trying to correct. So the first technique we can look at is a squat mobilization iteration. Again we want ....

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  • MOB of The Week Ep. 3


    Pressure Waves & Smash/Floss (ungluing sliding surface dysfunction)
    (Episode transcribed directly from the video) Hey guys coach Mike here at MROC with the third edition of MOB of The Week. In today's episode we're going to talk about the second of our three mobility systems, sliding surface service dysfunction. Now in last week's episode we talked about joint capsule restriction and how to use mobility bands and monster bands for banded distraction. So once we've cleared that joint capsule then we want to address sliding surface dysfunction. Now what does that mean exactly? Our tissues, skin, ligaments, tendons and nerves should all be able to move ....

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  • Group Training in Oceanside - MROC Training - Spartan Race Recap: Citi Field Stadium, NYC (...and how to spend 12hrs in the Big Apple)

    Spartan Race Recap: Citi Field Stadium, NYC (...and how to spend 12hrs in the Big Apple)


    Spartan Race Recap: Citi Field, Queens NY
    Date: Saturday, May 13th Total Attendance: 6,630 This weekend Spartan Race hosted their first Stadium Sprint of the season at Citi Field, home of the NY Mets. The Stadium Series is a much different type of Spartan Race where, in place of mud and mountainous terrain, athletes are sent throughout the infield, dugouts, corridors, and of course, up, down, and across several flights of stairs. Because there are no mud pits or swims, Spartan makes up for these elements with calisthenic based obstacles unique to the Stadium Series with 20-30 rep exercises like a heavy jump rope, ball slam, hand release push up, and 24/20" box jump. Staples ....

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  • Group Training in Oceanside - MROC Training - What and Why to Supplement

    What and Why to Supplement


    Do I Really Need Supplements If I Eat Clean?
    Most people say they eat well, but research shows we are not getting enough omega-3’s, antioxidants, and a host of the other vitamins and minerals that our bodies need. In fact, according to the American Journal of Clinical Nutrition and the American Society of Nutrition, 92% of us are deficient in one or more nutrients necessary to prevent deficiency diseases (let alone boost racing performance). Nutrient deficiencies are linked to many other conditions too, such as chronic fatigue, depression, cognitive decline, and a reduced immune system. That’s why a multivitamin, along with other key nutritional supplements, can be ....

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  • Group Training in Oceanside - MROC Training - Optimal Nutrition Revisited

    Optimal Nutrition Revisited

    How to fuel your body with real food for optimal performance
    Nutrition is one of those areas where you can find endless articles, case studies, and books that support a myriad of different grazing theories. I myself had written a blog on this topic roughly 2 years ago. Although not much has changed concerning my views on the matter, it's an important enough subject to warrant being revisited. This time though, I'm going to be a little more specific. So what are the basics you need know for optimal performance both in the gym and out on an obstacle course? First and foremost, are you drinking enough water? Depending on your size and activity level, your body needs at least 2-4L ....

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  • Group Training in Oceanside - MROC Training - San Diego Gym Builds Ninja Loft with New Obstacles

    San Diego Gym Builds Ninja Loft with New Obstacles

    Oceanside Ninja Throwdown at MROC Training in Oceanside, CA. The Mud Run & Obstacle Course (MROC) Training center, which opened its doors last December, has become increasingly popular for being one of the only gyms in Southern California to have authentic, as seen on TV obstacles like those on NBC’s hit show American Ninja Warrior (ANW). “I knew when we first started building this place that I wanted a warped wall and salmon ladder. But once those were up, we just kept going and going.” – Mike Confer, Owner of MROC Training. The one-of-a-kind facility now has over 25 ANW obstacles, many of which can be used in their newly renovated Ninja Loft ....

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  • Group Training in Oceanside - MROC Training - Official Gym of the SoCal Spartan Races

    Official Gym of the SoCal Spartan Races


    MROC Training named as “Official Gym of the 2015 SoCal Spartan Races”
    Spartan Race will be returning to Vail Lake this fall and the Mud Run & Obstacle Course Training Center is ready to whip you into shape! MROC (in short) opened their doors last December and immediately gained recognition as the only OCR specific training facility in Southern California. Their unique blend of CrossFit Endurance (CFE), Spartan Group-X (SGX), and High Intensity Interval Training (HIIT) is a results-driven model created by owner (head coach) and former Marine, Mike Confer. Confer says his program is “designed to optimize human performance and unlock athletic potential by focusing ....

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