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Group Fitness in Oceanside - MROC Training RSS Feed




  • Coach Mike's SD Voyager Interview


    Meet Mike Confer of Mud Run & Obstacle Course Training
    This article was trasposed from SD Voyager. Click Here to read it on their site. Mike, let’s start with your story. We’d love to hear how you got started and how the journey has been so far.
    My love for fitness started as a senior in high school. Until that point I had played several different sports but nothing really stuck. It wasn’t until 9/11 that year, after deciding to enlist in the Marine Corps, that I had any real reason to workout. I spent the next 5 years in the military learning everything I could about strength training. I became the resident expert on the topic and was put in charge of several ....

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  • MOB of The Week Ep. 21


    Dynamic Warmup Drills
    (Episode Transcribed Directly from Video) Hey guys, coach Mike here with another episode of MOB of The Week. Today, we want to talk to you about pre-workout mobility and the things that you can do to ensure that your body is primed and ready to go prior to your next workout, run or race. So, go ahead and watch and follow along as I take you through a basic protocol that I would follow if I was going to go work out on my own. Now, of course when you come to the gym, your coaches are gonna make sure that you're properly primed and ready for the specific movements that they have programmed for you that day, but it's always good to have some ....

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  • MOB of The Week Ep. 20


    The Barbell Smash and Banded Stretch
    (Episode Transcribed Directly from Video) Hey guys, coach Mike here from MROC Training with another episode of MOB of The Week. In today's episode, we're going to talk about opening up the posterior chain, lower to mid-range, specifically, the glutes and the hamstrings, we're going to use a barbell to get in there and smash them up, we're gonna grab the band and do a banded hamstring stretch and supine twist, so a few great tools to help loosen up this area of the body. Typically, you're gonna get tight in the butt from doing some heavy squats, back of the hamstrings, you're gonna start to fire up from deadlifts, maybe your ....

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  • MOB of The Week Ep. 19


    How To Tape Your Foot Properly
    (Episode Transcribed Directly from Video) Hey guys, welcome to another edition of Mob of The Week. Now, the last two episodes, we talked about footwork and how to take care of the ankles, the plantar fascia and the heel cords. So, why not wrap up this whole discussion on the feet with how to tape your feet properly. Now, I have gone through the gauntlet of foot and ankle injuries and found a really great way that I use to tape up my foot and still have the flexibility and support that I need going into a heavy training session or even a race, so let's get right to it. For today's taping, we're gonna be using Rock tape, ....

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  • MOB of The Week Ep. 18


    Plantar Fasciitis & Achilles Tendinitis
    (Episode Transcribed Directly from Video) Hey guys, welcome to MOB of The Week. In today's episode, we're gonna cover the second part of our two-part series on footwork. Now, last week, we talked specifically about ankle sprains and then in the last few minutes of that video, we talked about home remedies, strategies and just different tactics to quickly and rapidly recover swollen joints, sprained ankles and really, some of the things that we talked about, that whole philosophy on recovery protocol, can be applied for most injuries. So, if you have something else going on, you might want to refer back to that video and see ....

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  • MOB of The Week Ep. 17


    Rapid Recovery for Ankle Sprains
    (Episode Transcribed Directly from Video) Hey guys, coach Mike here with MOB of the week. Our next three episodes are going to be all about footwork, that's right; your feet, okay. Now obviously, we want to have some strategies and techniques available to us when our feet start taking a pounding and they will if you're doing mud run an obstacle course training which is the thing that we're all training for, your feet are constantly coming in contact with the ground and you're out there on the trail or maybe out there in a stadium, race on the stairs, your feet are constantly coming into contact with uneven surfaces. So, today's episode ....

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  • MOB of The Week Ep. 16


    Red Light Therapy & A.R.T.
    (Episode Transcribed Directly from Video) Mike: Hey guys, welcome to episode 16 of MOB of the week. Now, in today's episode, I want to introduce you to an amazing resource we have available to us here in Southern California, Oceanside specifically, Asher of Asher Sports Therapy. Asher, what is it exactly that you do here and how is it that you helped me, it can help our athletes do certain things that we do. Asher: Well, it's definitely tough on the body, what you guys do is very impressive, it takes a lot of hard work especially as a coach, I know that you try to get people as strong as possible but as flexible as possible so ....

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  • MOB of The Week Ep. 15


    Acupuncture, Scraping, & Active Release Therapy
    (Episode Transcribed Directly from Video) Mike: Hey everybody, welcome to episode 15 of MOB of the week. I'm here at natural solutions, Acupuncture with my man, Michael Woodward. Now, Mike we've been working on me for like, 3 years like, it's a long time. Michael: Feels longer than that. Mike: So, we have a history of him, you know, actually, it’s been way longer than that dude, it's been 2011 you started working on my knee, that was 6 years ago, am I right? long time. So, this is the guy to go to when you're having some problems that you can't fix yourself, I know we're trying to give you a lot of ....

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  • MOB of The Week Ep. 14


    The Barbell Smash - Myofascial release for the Quads and Calves
    (Episode Transcribed Directly from Video) Hey guys, coach Mike here at MROC for episode 14 of MOB of the week. And today's episode is all about the barbell smash, alright how can we use that crazy long piece of steel that we pick up weights with to give us some factual release on the tight muscles of our body specifically, two areas; the calves and the quads. So, I've already taken a knee and for support, I've placed an AB mat under the arch of my shin, okay, I don't want to just have this, this could be a rolled-up towel, anything really, we don't just want to crank down here because it’ll be a ....

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  • MOB of The Week Ep. 13


    Intro to the RolFlex
    (Episode Transcribed Directly from Video) Mike: Hey guys, welcome to MOB of the week, episode 13. Obviously, you know who I am, coach Mike at MROC training but I've got a guest here today, I’ve got Patrick from the makers of roll-flex and I want to introduce Patrick and let him talk a little bit about this crazy blue device that you've seen me use in the past, you've seen me use at races, if you were trained out here at the gym, you’ve seen it hanging around on the walls, being used down on the floor. Patrick what is this and how do we use it and why? Patrick: Sure. So, it's a self-myofascial release tool, the most common use of ....

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