While it can be argued that there is a general recipe for strength training (warm-up, main lifts, accessory lifts, supplementary work), the skill and art of putting together an effective program comes in the individualization of each element. There are infinite combinations of exercises, sets, reps, loads, and rests, and manipulating any parameter will yield different results. On this weeks episode we dive into different considerations when creating a strength program for an individual (or yourself!).  Want to dive deeper? Check out our blog: Individualizing a Strength Program- how to make a strength program that works for YOU! The Nitty Gritty Training Podcast is hosted by Jessica O'Connell, MSc, CSEP-CEP, OLY, and Faye Stenning, BKin, and coaches at Grit Coaching! We offer custom run and strength training for runners, OCR, and hybrid athletes. Check us out!

Runners, OCR athletes, and hybrid athletes alike all benefit from strength training (though their programs look much different!) Putting together an effective strength program is a mix of art and science, and we aim to convince you how important it is for optimal run and OCR performance as well as teach you the components of a great routine.  In our latest episode you will:  Discover how effective programming can lead to better run and ocr/hybrid performance and prevent injuries Learn how to craft a personalized strength program that fits your lifestyle and goals.  Discover techniques that will help you make the most of your time in the gym and achieve sustainable gains!  Want to dive deeper? Check out our blog: Seven Reasons Why Strength Training is Essential for Runners The Nitty Gritty Training Podcast is hosted by Jessica O'Connell, MSc, CSEP-CEP, OLY, and Faye Stenning, BKin, and coaches at Grit Coaching! We offer custom run and strength training for runners, OCR, and hybrid athletes. Check us out!

We all go through times in our lives where there just isn't the time we once had to dedicate to ourselves and fitness. Unlike many of our other episodes, this episode is geared towards training to be fit for life not training for a specific event or race.  We hope you walk away from this one with tips and tools so you can adjust your training when time, resources, and energy just aren't on your side. No time to listen to the full episode then check out our blog: Maintain a Sustainable Fitness Routine Amid Life's Chaos The Nitty Gritty Training Podcast is hosted by Jessica O'Connell, MSc, CSEP-CEP, OLY, and Faye Stenning, BKin, and coaches at Grit Coaching! We offer custom run and strength training for runners, OCR, and hybrid athletes. Check us out!

Today we are joined by Kayti Simonson, a 34 year old lawyer and pro hybrid athlete based in Calgary, Canada. Kayti has a massive sporting background - she ran 400m hurdles and played soccer in the NCAA, played semi-pro soccer in Florida, England, and Texas who impressively earned an undergrad and three post-grad degrees along the way! Kayti shares how she's dived head-first into the world of Hyrox, how her training has shifted as she's embraced endurance training (which is no joke coming from a speed-power/crossfit background!), and how she balances it all while practicing as a lawyer. This gal who does it all shares some great insight on how to approach goals in a new sport as a high performer. The Nitty Gritty Training Podcast is hosted by Jessica O'Connell, MSc, CSEP-CEP, OLY, and Faye Stenning, BKin, and coaches at Grit Coaching! We offer custom run and strength training for runners, OCR, and hybrid athletes. Check us out!  

This week’s guest is Faye Stenning, a strength coach and former Spartan Pro with a bronze medal from the Spartan World Championships. She shares five essential tips for excelling in obstacle course racing. Faye emphasizes the importance of a structured off-season and innovative training techniques for uphill racing, even without natural terrains. She also discusses mastering mobility, threshold training, and adapting to environmental challenges, providing practical strategies for improving grip strength and overall performance in OCR.

Dive into the chaos of race day with expert tips on mastering logistics and goal setting. Learn how to balance your mindset with patience and self-belief to optimize performance. Discover the value of pre-race planning and the art of post-race debriefs, where reflecting on your journey can lead to tangible improvements. Understand the difference between growth and fixed mindsets to harness your potential. Gain insight into crafting a solid execution plan and making the most out of every experience on your racing journey.

Today we are joined by Lindsay Housman, founder and CEO of Hettas, a company creating running shoes optimized for female biomechanics.  The majority of athletic shoes have been designed, researched and tested on men and the Hettas fundamentally believe that design shouldn't be unisex: if you consider design from a female perspective, you’ll end up with a better product for women — one that will positively impact performance and longevity. We are delighted to have LIndsay here to share about the research and innovation Hettas is working on in female biomechanics and physiology as well as the story driving force behind Hettas.  Want to give Hettas a try? Use promo code GRIT15 for 15% off! @ https://hettas.ca  The Nitty Gritty Training Podcast is hosted by Jessica O'Connell, MSc, CSEP-CEP, OLY, and Faye Stenning, BKin, and coaches at Grit Coaching! We offer custom run and strength training for runners, OCR, and hybrid athletes. Check us out!

Award-winning journalist and Spartan racing champ, Gwendolyn Bounds, shares her journey into obstacle racing, pushing limits at any age, and the importance of overcoming self-limiting beliefs. The podcast discusses the challenges faced in Spartan races, achieving high performance in sports and life, mastering time management, and embracing personal growth. Additionally, it covers the release of Wendy's book 'Not Too Late' with special offers for listeners.

With a ton of our listeners being avid Spartan racers we thought it was about time we had Joe De Sena on! As the founder of Spartan and endurance junkie himself, Joe De Sena joins us to talk about how Spartan was started, how it has evolved over the years including navigating the challenges covid brought, and shares some exciting news about the future of the sport (hint- Olympics! ).  Joe also shares some tips on how he makes time for fitness while managing everything else he has going on- we all can relate to this one!  The Nitty Gritty Training Podcast is hosted by Jessica O'Connell, MSc, CSEP-CEP, OLY, and Faye Stenning, BKin, and coaches at Grit Coaching! We offer custom run and strength training for runners, OCR, and hybrid athletes. Check us out!

Join coach Faye, an expert in Spartan races, as she shares her unique approach to training for mountain races in urban settings. Discover innovative strategies for building strength and endurance without access to hills. Learn about crucial uphill running techniques to enhance your performance and prevent injuries. Faye also discusses the importance of ankle mobility and how to effectively use incline treadmills and weight vests in your workouts. Whether you're a city dweller or a mountain enthusiast, this conversation is packed with valuable insights!