Archive for July, 2009

MBSC Internship with Sam Leahey: The Beast & The Little School Girl!

Posted in Uncategorized on July 29, 2009 by mboyle1959

     We all know them. We’ve all seen them before or at least heard of them. They prowl around the gym roaring like lions. The sound of thsoe roars echo through the squat racks. You know, the guy who’s a BEAST in the weightroom, but when it comes to his kitchen status he’s a little school girl! He/she busts into the weightroom with vigor and tenacity, attacks the weights like an animal. But when it’s time to cash in on that hard work and reap the rewards, his nutritional skills are less than desirable. The reality is he eats like a little school girl and trains like a beast! His strength and mass levels reflect this poor nutritional lifestyle. He has every nutritional supplement known to man but good ol’ meat is far from his kitchen. The fur on his neck rises up high with only a thought of the squat rack as his blood begins to boil. This beast can’t wait to put the chains around his waist for heavy pull-ups, but somehow eating the flesh of another animal doesn’t seem that exciting to him. His bond with the iron reaches into the depths of his soul, and the chalk on his hands is as refreshing as the morning dew on grass. This type of individual can’t wait until the next opportunity to lift heavy things. His grunts that come with every rep are existential cries for the true meaning of strength. Every workout his bond with the iron grows like a lioness’ bond with her cubs. His prey is the iron plates that he tosses around like rags.

     Though some may claim steroids or other means, it’s a safe assumption that he who possesses beast status in the kitchen has the size and strength gains indicative of that. Often times, the biggest guys at the gym have the best nutritional habits. Put simply, you can’t out train a bad diet! The mesomorph believes the opposite is true, while the ectomorph is left wondering why he’s still weak and skinny. Neither have heard of the 7 Habits of Highly Effective Nutritional Programs.

     I can think of so many people who get fired up for bench pressing and “get after it” when it’s squatting time. Their mentality towards deadlifts is rooted in the heart of a lion, but it seems meat eating is going to GNC and buying some crappy protein supplement because “it’s the same thing”. Their little school girl eating habits are as intimidating as a 185 bench press and a 225 deadlift. I can honestly say that throughout my college career only a few times have I reached beast mode in the kitchen and eaten like an animal. My ectomorphic hardgainer self always had excuses why I didn’t make tons of food and eat for performance to get the results I greatly desired. I attacked the weightroom with maximal Sam Leahey intensity, but my intensity in the kitchen sounded like a cat meowing rather than a roaring lion. I knew I needed to get my nutrition game up if I wanted to be as strong as possible. For the last 4 years I ate in my school’s cafeteria and finished off whatever my roommates left in the fridge, but I never attempted to cook for myself. Why? I didn’t know how and thought it’d be too big of a process to start learning. This was all before the greatest internship in the world with Mike Boyle. Thus far my life has taken a turn this summer and I’d like to share it with you now.

“Necessity is the mother of all invention”  –  Coach Jeff Oliver

Ollie

 Coach Ollie, a wise man and a “big deal” if you know what I mean

     When Coach Ollie first said the above quote to me last spring the lights came on and the ah-moments just started trickling down. So much so that I decided this summer would be the first time in my life I would learn to cook for myself. Yes, at the ripe old age of 22 I have decided the time has come. I took Coach Ollie’s statement to heart and MADE myself learn to cook by showing up at the intern house this summer with nothing but a credit card for food and supplies. It’s been almost 3 months now and I must say, COOKING IS SO EASY!!!!!!!!!!! AAAAAAAHHHHHHHHHHHH!!!!! I wish I hadn’t been so intimidated and tried cooking before. Admittedly, I’m still at lion cub status in the kitchen, but I can hear the roars of the pack slowly approaching.

YoungSimba

Sam’s beast status in the kitchen before MBSC internship

 

Lion

 Sam’s beast status in the kitchen after MBSC internship. . . hopefully. . .

      Working nearly 60 hours a week as an intern has unfortunately made training for football take a back seat a couple times. But what’s so amazing are my training results. I weight more now than I ever did in my life! Hmmmmmmm. . . could it be that my animal like approach to the weight room carried over into the kitchen? Have I finally eaten decently enough to gain the muscle and strength I was waiting for? Maybe so. As with any new life change I realize I have much to learn in this new realm. I still could do better and eat more but I’m laying a foundation this summer. Overall though I feel as if cooking is here to stay and my strength and mass gains will continue to come as the quality of my nutrition increases. Check out this video to get the inside scoop on how im finally learning to cook for myself . . .

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This Week on StrengthCoach.com

Posted in Uncategorized on July 27, 2009 by mboyle1959

First up this week is the second article from Mladen Jovanovic called Planning the Strength Training. Mladen is a European strength and conditioning coach and long time site member. Scott Vass, another site member from Canada, was nice enough to forward the article to me. This is a long and incredibly detailed article. What is more amazing is that English is not Mladens primary language. Please note, there may be a few errors in syntax and grammar.

The remainder of the week belongs to Nick Tuminello. As I have said many times in these emails, I really enjoy Nick’s work. Over the past month Nick has sent me a lot of material. Nick is always willing to share articles he has written for other sites and I appreciate that.  First up is Fundamentals of Nutrition and Fat Loss. These are Nick’s views on nutrition. After that is How Strong are Your Glutes, a piece originally written for Figure Athlete.com. Previously I have spoke about and I believe posted a video of Nick’s unique ideas about glute isolation. If there is one muscle we might want to train in isolation, it would be the glutes.

Video of the Week

Video of the week is also from Nick. Nick has a great series of videos discussing ways to improve your shoulder prehab.

As always don’t forget to check out the StrengthCoach Podcast  at www.strengthcoachpodcast.com.  Anthony always has great info and great guests. 

Also make sure you check out www.strengthandconditioningwebinars.com. Anthony has archived  a bunch of webinars on the site so you learn any time day or night without ever leaving your house. I think both Nick Tuminello and Charlie Weingroff added webinars this week.

Hope you enjoy the week.

 

Michael

Handicapping the Perform Better Summit in Long Beach, CA

Posted in Random Thoughts, Seminars, Training on July 24, 2009 by mboyle1959

This is the third and final article handicapping the speakers for the Perform Better Summit. On July 31st the best in education for strength and conditioning, rehab and fitness professionals continues in Long Beach, CA. If you don’t get to one of these every year you are making a huge mistake. The biggest complaint from attendees is that with four sessions going on at one time it is tough to choose. It’s tough for me too but, just like you I have to choose. The schedule up on the Perform Better website has changed slightly. The new schedule is at the end of this article.

Here are my recommendations for Long Beach: 

Note- I will almost always choose lectures over hands-on. Just my opinion. I go to learn, not to get exercise.

Friday July 31st

9:45-  For the first lecture I recommend you go see Bill Parisi. Bill’s talk on networking will set the tone and have you ready to make friends all weekend.

11:00- The toughest hour of the first day. Michol Dalcourt is one of the most interesting speakers here but Martin Rooney and Rob Rogers are also always good. However, I will be listening to the legendary Vern Gambetta.

1:00- Mark Verstegen is a personal favorite. However, I think I want to hear Brett Jones. I might make an exception and tell you to see a hands-on

2:15- Robb Rogers , Michol Dalcourt, Vern Gambetta and Martin Rooney? Another very tough toss up. I think you’ll see 4 rooms with about 100 people in each.

3:30- If you want to open a facility or business go see Mark Verstegen. If rehab is your thing see Lenny. I might go to Brett Jone’s lecture.

4:45- Thomas Plummer runs unopposed. Do not head to the bar early. The beer is free at 6. Thomas always makes you think.

Saturday August 1st

8:30-  Lots of choices. Maybe a toss-up here. I think you’ll enjoy whatever you pick.

9:45- Another tough hour. I’m going with a wild card here. Go see Robert Dos Remedios.

11- This is an easy choice. Come to my lecture. I won’t disappoint you, I promise. If you saw me already at a one day you have lots of choices.

1:00- This is a tough choice.Todd Durkin’s Going for Greatness is very motivational.  My hands on will take you through some great ideas for clients who are overweight or in pain.

2:15- Another tough call but when in doubt go with Dos again.

3:30- My choice, Alwyn Cosgrove. A really funny but, to the point presentation. If you attended a one day and have already heard Alwyn, check out Rob Panariello, a real smart guy we don’t get to hear often. I’ve heard Alwyn so I’ll be at Rob’s.

4:35- Q+A. Don’t say Chris Poirier doesn’t deliver. Get your questions answered at the end of the day, great opportunity.

Sunday June 14th

8   Todd Wight, Pete Freisen and Jason Brown? Wow. Throw in Diane and again, I think you’ll see 4 full rooms. If I’m still in town I’ll be listening to Pete, another guy like Rob Panariello we don’t hear often enough. If you are torn between Jason and Todd, go to Jason’s hands on and listen to Todd at 11.

9:15- This is without a doubt another difficult time slot It really depends on your interest. I can guarantee you will enjoy Anthony Slater. Anthony is a smart young guy and a great presenter.

10:30-  This is a repeat of the morning. I would listen to Todd lecture. Very funny.

11:45- Go hear Anthony Slater. I think you will really enjoy his perspective.

Truth is, I can see why a few attendees come more than once. By coming three times I will see everything I want. You will not be so lucky. Hope my recommendations help. The full schedule is below. The 4th session is cut off. Sorry. I still you’ll get the idea. Just remember that the schedule on the Perform Better site may be slightly different.

Perform Better Functional Training Summit

July 31st – August 2nd, 2009

Long Beach, CA 

 

 

 

FRIDAY SCHEDULE

TIME LECTURE 1 LECTURE 2 HANDS-ON 1 HANDS-ON 2 

 

8:00 –  9:45

—REGISTRATION—

9:45 – 10:45 Bill Parisi 

The Art of Networking to Increase Your Net Worth 

Lenny Parracino 

Squatology

Juan Carlos Santana 

Beyond Program Design

Brian Grasso 

The Youth Obesity Solution 

11:00 – 12:00 Vern Gambetta 

Foundational Legs – Building the Athlete from the Ground Up

Martin Rooney

Training Secrets of the Warrior

Robb Rogers 

Linear and Lateral Acceleration Techniques 

Michol Dalcourt 

Movement Preparation  

12:00 – 1:00

Lunch On Your Own

  

1:00 –  2:00

Mark Verstegen

Planning for Long Term Success

Brian Grasso 

The Youth Obesity Solution 

Juan Carlos Santana 

Beyond Program Design (repeat) 

Brett Jones 

The 2 Best Exercises You’re Not Using: Get-Up & Swing

2:15 – 3:15 Robb Rogers 

Linear and Lateral Acceleration Techniques 

Michol Dalcourt 

Movement Preparation  

Vern Gambetta 

Foundational Legs – Building the Athlete from the Ground Up

Martin Rooney

Training Secrets of the Warrior 

3:30 – 4:30 Juan Carlos Santana 

Beyond Program Design

Brett Jones 

The 2 Best Exercises You’re Not Using: Get-Up & Swing

Mark Verstegen

Planning for Long Term Success

Lenny Parracino

Squatology

4:45 – 6:00

Featured Presentation (Lecture Room I)

Thomas PlummerThe 7 Habits of a Financially Successful Trainer   

6:00 – 800

—-SOCIAL—-

  

 

 

 

 

 

SATURDAY SCHEDULE

TIME LECTURE 1 LECTURE 2 HANDS-ON 1 HANDS-ON 2
8:30 – 9:30 Lee Burton 

The Science Behind Functional Training: PNF

Eric Cressey 

Inefficiency vs. Pathology: Why Some Athletes Break Down and Others Don’t 

Alwyn Cosgrove 

The Evolution Of Personal Training 

Robert Panariello 

Performance Training for the Post-Op ACL Reconstructed Knee

9:45 – 10:45 Gray Cook 

Understanding Primitive Movement Patterns 

Don Chu 

Neuromuscular Trunk Control in Preventing ACL Injuries

Todd Durkin 

Going For Greatness

Robert Dos Remedios 

Building Better Athletes: Getting Stronger and More Powerful Outside the Weight Room 

11:00 – 12:00 Michael Boyle 

Training Modifications For Obesity & Low Back Pain

John Graham 

Training the Multiple Sport Athlete: Gaining a Competitive Advantage 

Lee Burton 

The Science Behind Functional Training: PNF 

Eric Cressey 

Inefficiency vs. Pathology: Why Some Athletes Break Down and Others Don’t 

12:00 – 1:00

Lunch On Your Own

1:00 –  2:00 Todd Durkin 

Going For Greatness 

Peter Rouse 

Performance Based Personal Training 

  

Michael Boyle 

Training Modifications For Obesity & Low Back Pain 

Don Chu 

Neuromuscular Trunk Control in Preventing ACL Injuries

2:15 – 3:15 Annette Lang 

Designing Effective 30 Minute Workouts for Personal Training Clients 

Robert Dos Remedios 

Building Better Athletes: Getting Stronger and More Powerful Outside the Weight Room 

Gray Cook 

Understanding Primitive Movement Patterns 

John Graham 

Training the Multiple Sport Athlete: Gaining a Competitive Advantage 

3:30 – 4:30 Alwyn Cosgrove 

The Evolution Of Personal Training

Robert Panariello 

Performance Training for the Post-Op ACL Reconstructed Knee 

Annette Lang 

Designing Effective 30 Minute Workouts for Personal Training Clients

Peter Rouse 

Performance Based Personal Training 

4:35 – 5:00

Q & A with Presenters in Hands-On 1

SUNDAY SCHEDULE

TIME LECTURE 1 LECTURE 2 HANDS-ON 1 HANDS-ON 2
8:00 – 9:00 Diane Vives 

Small Group Personal Training is the Future of Training 

Peter Friesen 

Isometrics: The Fastest and Safest Way to Build Strength

  

Todd Wright

Vertical Core

  

Jason C. Brown 

Kettlebell Training for Fitness and Sport

9:15 – 10:15 Greg Rose 

Quick Screen to Identify Weak Links in Rotational Athletes

Kelli Calabrese 

How to Run Profitable Boot Camp Sessions 

Chuck Wolf 

Flexibility Highways 

Anthony Slater 

The Art and Process of Coaching 

10:30 – 11:30

Todd Wright

Vertical Core 

Jason C. Brown 

Kettlebell Training for Fitness and Sport

Diane Vives 

Small Group Personal Training is the Future of Training 

Peter Friesen 

Isometrics: The Fastest and Safest Way to Build Strength 

11:45 – 12:45 Chuck Wolf 

Flexibility Highways 

Anthony Slater 

The Art and Process of Coaching 

Greg Rose 

Quick Screen to Identify Weak Links in Rotational Athletes

Kelli Calabrese 

How to Run Profitable Boot Camp Sessions 

*****Speakers Subject to Change*****

This Could be a Problem

Posted in Uncategorized on July 23, 2009 by mboyle1959

From the Stonehearth Newsletter

According to the Journal of Epidemiology and Community Health men who drink four pints of beer a week could be increasing the risk of needing hospital treatment during their lifetime, a study has suggested. Researchers studied 5,772 Scottish men for up to 35 years. They found those who drank between eight and 14 units a week were more likely to be admitted to hospital than those who drank fewer units or nothing. That is the equivalent of four pints of beer, eight shots of spirits or eight small glasses of wine.

The men, from Glasgow, Clydebank and Grangemouth, were all aged between 35 to 64 when they were recruited between 1970 and 1973.

Drinkers were also likely to be kept in hospital for longer than people who drank less or abstained, according to the research by the universities of Glasgow and Bristol, which has been published in the Journal of Epidemiology and Community Health.

 

This looks like bad news for me, Alwyn Cosgrove and Coach Dos.

MBSC Internship with Sam Leahey: Positioning while Coaching

Posted in Uncategorized on July 21, 2009 by mboyle1959

     This week’s coaching revelation comes by way of another “big timer” at MBSC. His name is Coach Brad Stoffers the Great. Throughout the summer I’ve been privileged to work side by side with him and get his constructive criticism on my coaching development. This week he offered up a gem in terms of my ability to optimally handle a group of athletes at once. Allow me to explain. . .

BradCoach Brad Stoffers. . . another one of those “big timers” at MBSC

     There we were out on the tennis courts as I was taking the group through dynamic warm-up. Provided there was enough room, I typically would line up my athletes along the singles or doubles line and proceed to carry them through drills all at once. My rationale for this setup was the time factor involved. I knew if everyone did the drill at once we could get through the warm-up faster.

Initial SetupThe initial setup for taking athletes through warm-up drills across the tennis court 

After I had them in position, I would demonstrate each drill accordingly, and they would perform the warm up in the width of the tennis court, continuing on for about 8 drills like high knees, skips, spidermans, buttkickers, etc. Here’s where it gets interesting though. I found myself having to weave through the athletes as they came across the court trying to coach every person at once. I would see Billy on one end of the court not doing something right and then Susan at the other end doing something entirely different than what I said. Surprisingly though, I didn’t mind it at all. I guess I liked the rush of coaching on your feet and having to pace up and down the court quickly. Plus it was pleasing to me how fast we got through the warm-up. This was my normal routine, but this week Coach Brad called me over for a little mano y mano. “You got to think a little more about coaching positioning,” he said. “This method is ok, but for beginners especially you’d be better served to have them go in lines of 3 or 4 at a time, so you can pay more attention to each individual person”. To him the time factor wasn’t as important as the individual coaching each athlete would get using this “new” method. So, I called up headquarters, readjusted the battle plan, and attacked it the next day with the following setup.

New SetupThe new setup . . . much more coaching intensive with a lot less running back and fourth

     As usual, it’s the small things that come crashing down over me with an after feeling of “How the heck did I miss that?!?!? How come I didn’t think of that before????” The change was so simple, yet to me the implications were profound. Coach Brad encouraged me to take this thought process even further. So I did. When the group finally reached ladder drills I realized I never considered the focal point of my athletes. Rather, i assumed if they saw me demonstrate from one angle, they could abstractly understand the drill and put together what it’s supposed to look like from the other side. For example, if I demonstrate a ladder drill facing only one direction the lines of athletes on my left and right will see the side view of me, and the line in front of me will get the front view of the drill.

Side 1 Therefore, I realized I must demonstrate the same thing twice from 2 angles so everyone in the group gets both views demonstrated to them.

Side 2

I’d like to tell you that the results were so overwhelming that every one of my athletes did things so perfectly they all went straight to being professional athletes with a 5 billion dollar signing bonus. In reality, I noticed much more technical soundness from my athletes when I demonstrated things twice from two different angles. I had to coach less because they had a better idea of what drills were supposed to look like. 

    Continuing on into the weightroom, there’s one more aspect of positioning I’d like to touch on. It’s the idea that when you’re coaching a group in the weightroom your time is best spent on the big things rather than the little ones. For example, if my group is doing a tri-set of trap bar deadlift, physioball rollouts, and a chest stretch, my time is better spent circulating around the deadlift area rather than where people are doing the chest stretch and rollouts. In his book, Coach Boyle talks about doing one coaching intensive lift per day. This is so you can really hammer down on technique and get athletes or clients to do things right while you don’t have to worry as much about them doing the chest stretch wrong. Think of it like this: Imagine you had on a backpack full of flour during the entire workout and you poked a hole on the bottom so that it was slowly but surely leaking out onto floor until the bag was empty.  After the course of an hour or so, there should be flour ALL OVER the deadlift/bench/squat/pullup area and only light dustings around the YTWL or plank stations. With this strategy in place I can rest assured that my athletes will be competent lifters and my efficiency as a coach will go WAY up.

More attentionWho needs more attention? 

Conclusion

      As usual, I realize that at face value my examples and thoughts presented here are pretty basic and dare I say common sense for some coaches, but we’ve all heard the saying “common sense isn’t so common now a days.” These coaching strategies may seem somewhat trivial to you yet the implications discussed here have value for up and coming coaches like myself, especially when working with large groups. Sometimes, I sit back at the end of the work day and think about how group management and efficiency really play into things. It’s funny how simple my epiphanies can be, and yet they always have me thinking for hours afterward.

 

Sam Leahey CSCS, CPT

Sam.Leahey@gmail.com

This Week on StrengthCoach.com

Posted in Random Thoughts, Seminars, StrengthCoach.com Updates, Training on July 20, 2009 by mboyle1959

This week we have some articles that relate directly to some forum activity. However, first up is my last Handicapping the Perform Better Summit. The Long Beach Summit is in two weeks and I can honestly say I am excited to go. As crazy as it sounds, I love the long plane ride. I charge two computer batteries and write for about 4 hours. You can get a lot done.

Vern Gambetta, Robert Dos Remedios, and Pete Freisen are just a few of the speakers I’m excited to see and hear. You can go to www.performbetter.com to sign up for this one.

Next up is another article from Patrick Ward. Stretching As Part of The Warm Up: Can We Make It Work? Patrick quickly put this together in response to an ongoing thread started by one of our young readers in England who is training for soccer. This type of stuff is what makes www.strengthcoach.com so unique. One of our “experts” pulls together a great piece on short notice that deals with a timely topic.

Last up is a brief look at what I am currently doing for warm-ups with my Boston University Hockey ( 2009 NCAA Champs) players. Another site member, Kerry in the UK, was asking about using circuits as warm-ups. We are doing exactly what Kerry has his players doing with great success. My piece is simply called Static Stretching and Mobility Circuits. I’m not even sure I can call it an article. The key to these circuits is Workout Muse www.workoutmuse.com. BJ and Topher from Workout Muse develop music for Bootcamps. However, as soon as I saw it I knew it would be perfect for my warm-ups. Make sure to check out the site. I think you’ll like it.

Video of the Week

Video of the week is another look at the Rotational Inverted Row with the TRX.  I know we had a few versions from Dewey Neilsen a few weeks back. This one illustrates the hand position we talked about in the Podcast after Dewey’s videos went up. I prefer this style ( moving from internal rotation to external) as it is very “shoulder friendly”.

As always don’t forget to check out the StrengthCoach Podcast  at www.strengthcoachpodcast.com.  Also make sure you check out www.strengthandconditioningwebinars.com. Anthony has archived  a bunch of webinars on the site so you learn any time day or night without ever leaving your house. I recently recorded Understanding Sports Hernia for the site. Anthony also said Frank Dolan’s webinar was excellent.

Hope you enjoy the week.

 

Michael

Hanks Big Adventure Part 3

Posted in Fat Loss, Guest Authors, MBSC News, Media, Nutrition on July 16, 2009 by mboyle1959

If you’ve been reading this blog you might already know about my good friend Hank Morse. Hank is a Boston radio personality who has lost 123 since he began training at Mike Boyle Strength and Conditioning about 16 months ago. Hank just finished walking the Kona Half Marathon in Hawaii to benefit the American Stroke Association. Hank has become our biggest supporter a walking advertisement for what we can do for “real” people. His recent blog post is below.

7/6/09 Blog

I just got back from Hawaii and one sweet trip. I walked the Kona Half Marathon on the Big Island of Hawaii on June 28 and completed one of my biggest goals yet since my big weight loss adventure began.

Just as a refresher, I’ve lost 123 pounds, from 375-252, since I began working out at Mike Boyle Strength and Conditioning in Winchester in May of last year. If you ever decide you’d like to improve your health and with it, your overall quality of life, Mike Boyle is THE guru of strength and conditioning. www.bodybyboyle.com. He is a life changer. The pro athletes train with Mike, but your average person can, too. The  nice thing………they get the same attention as the pros. Everyone is the most important person when they work out with Mike and his staff.

So……I walked a half marathon in three hours, 34 minutes, walking in honor of my mother-in-law, Janet Greenway Evans, who died from a series of strokes almost 23 years ago. I never knew her, but my wife and family struggle everyday without her.

I’ve been paying attention to my health for 14 months and with guidance, encouragement and some dedication to improving my well being, I’ve gone from struggling to walk 100 yards to completing 13.1 miles. Mike said I’d be stunned at what I could do if I committed to his program and he was 100 percent right. I can’t even explain the joy I’ve experience since losing the weight and “getting back into the game”.

Top 10 things from my trip to Hawaii

10. Didn’t need a seatbelt extender on the plane.

 9. My waist didn’t spill over the arm rest onto the passenger next to me.

 8. Went to the pool in a bathing suit and no shirt.

 7. My size 40 shorts are getting loose.

 6. Went snorkeling with turtles and brilliantly colored fish.

 5. Didn’t feel out of place amongst a group of fit people.

 4. Walked 13.1 miles.

 3. Actually starting thinking about possibly running the 13.1 miles next year

 2. Completed a goal and saw it through, start to finish.

 1. Raised about $10,000 for the American Stroke Association.

Thank you to everyone who contributed to my effort. Each and every one of you made a difference in someone’s life.