Archive for March, 2010

This Week on

Posted in Guest Authors, Updates, Training on March 15, 2010 by mboyle1959

First up this week is an instant StrengthCoach classic. Teaching the Power Clean and Hang Power Clean was written by Jeff Johnson in 1982. Yes 28 years ago. I have kept certain articles all these years but recently could not find my old copy. This is the best and most complete article I have ever had the pleasure to read on teaching Olympic lifts and I have referred to it often. The beauty of the internet is that I could type in “Jeff Johnson Olympic Weightlifting” and within 12 hours be in contact with Jeff ( now a realtor in Northern Virginia). Jeff was even kind enough to scan his only copy so we could bring this to you. Special thanks to Coach Tim Swords. It was he and his Team Houston Weightlifting site that led me to Jeff.

Next up is Top 10 Mistakes that Interns Make Part 1 from Eric Cressey. As always Eric is dead on. Not only a great coach but, a great writer. I’m sure you will enjoy this series whether you are a facility owner or a potential intern.

Last up is an AirDyne Tabata workout. As many of you know I personally think this is the only way to do Tabata’s. This gives you an actual example of the progression, and workloads we use.

Videos of the Week

For video of the week I am actually going to pull out some early stuff from our video library. So Video of the Week is the Knee Dominant Exercise Jukebox. This actually includes two hip dominant exercises and a great 1 leg squat demo by New Jersey Devil Jay Pandolfo. I’m not even sure if all our members have ever visited the video library.

As always don’t forget to check out the StrengthCoach Podcast at

Site Notes

Just a reminder, as always the articles and videos go up over the course of the week. Generally one each day.  Only one article mentioned on this email will go up on the day you receive this email. Please let us know via the forum if there are things you want to see.

Also, your credit card statement will show a charge from, not Hope you enjoy the week.

The Lunch Trap

Posted in Uncategorized on March 13, 2010 by mboyle1959

I have always advocated eating on the fly at lunch. Maybe a sandwich from home but, more likely a shake or a bar. I think this really helps my productivity. I also think it helps me keep my weight down. One thing I have come to realize is that I am powerless against visual food. If I go to a sandwich shop I succumb to my urge to get a bag of potato chips or, to eat a cookie. I find myself getting coffee in the morning saying “you don’t need a donut”. Not to get all religious on you but, I think there is something to “the lead us not into temptation thing”.

One of the best ways to lose weight or, to maintain your current weight is to avoid tempting situations. Restaurants and sandwich shops are set up to help make us fat. If you want to succeed, avoid the lunch trap. Either bring a sandwich and a piece of fruit from home or, have a bar or a shake ready. Better yet, don’t plan time to eat so you will only have a minute. If someone wants to meet for lunch politely decline. Tests of will power are ones we often lose. Set yourself up to win, not lose.

Summer Training for Nine Year Olds?

Posted in Random Thoughts, Training, Training Females, Youth Training on March 10, 2010 by mboyle1959

Last week I received the question below

Q- I need to put together a summer plan for my 9 yr old hockey team. Obviously I don’t want to look like a crazy person, but it would be something that I think could be good for my own kids as well. Is it too young?

My first reaction was to say “are you crazy”? Instead, slightly  tongue-in-cheek I developed the plan below.

Step 1- play another sport. Lacrosse is highly recommended as it has similar skills to hockey although baseball is fine. This does not mean another sport in addition to hockey. Summer is the off season.

Step 2- Cancel all hockey camp registrations except 1 week. Pick your favorite that has the largest number of your friends attending and go to that one. Ideally look for a camp that only has you on the ice once a day. No need to get blisters. You won’t get better in a week anyway.

Step 3- Cancel any summer hockey leagues you are scheduled for. The best players in the world never play summer hockey and, they never have. The only conceivable exception would be a weekly skill session lasting one hour. Another exception would be “play”. If ice is available and the kids can play, let them. Please remember play means NO COACHES or COACHING.

Step 4- Reread steps 1-3. Acknowledge that the key problem in youth sports is applying adult values to children’s activities.

Step 5- Go to the nearest bike shop. Get nice bikes for everyone in the family

Step 6- Ride the bikes, not in a race. For fun. Maybe put a few hockey cards in the spokes to make noise.

Step 7- Head to Walmart and buy fishing rods.

Step 8- Take the fishing rods to the nearest lake and fish.

Now That is an off-season plan for any nine year old.

Step 9- repeat steps 5-8 while continually rereading steps 1-3

Interval Training

Posted in Uncategorized on March 9, 2010 by mboyle1959

The mainstream media is catching on. This is a great article to share with your athletes and clients if they are skeptical about giving up their long slow cardio workouts.

I actually had one of my clients and one of my athletes send this to me on the same day. Both emails said the same thing. “you’ve been saying this for years.” Fortunately or unfortunately when the mainstream media validates us it seems more real.

I talked about this in my Interval Training DVD three years ago. Either way, more proof/ validation.

This Week on

Posted in Uncategorized on March 8, 2010 by mboyle1959

First up this week is a Three Day Softball Program contributed by Justin Levine of California Fitness Academy. This got pushed back so we could add Dave Trevino’s Notes from the Monroe Strength Summit. If you didn’t read Dave’s notes you missed some classics. Go back and read them.

I also didn’t mention Simplicity by Sam Leahy. Make sure you go back and watch this excellent video. I really enjoy Sam’s insights.

Next up is Modified Strongman Training in the Real World. As many of you know I’m not a huge fan of some of the Strongman type training done but, the author Art McDermott is an expert in the area and, does a great presenting two very safe and useful aspects of Strongman training, drags and carries.

Last up is another piece from Bruce Kelly, the Top 10 List for Masters Athletes. Bruce provides more excellent insight, as usual.

Videos of the Week

Video of the Week is an excellent progression on our “anti” core idea from Devan McConnell at Stanford called Standing Multi-planar Core Stabilization. I don’t think this made it last week but, it is up now.

I’m also going to add the Death of Squatting Clip for anyone who didn’t see it.

As always don’t forget to check out the StrengthCoach Podcast at

Anthony just posted another webinar, this one from Kevin Neeld called

“Innovative Practices in Strength and Conditioning.” Kevin used his hockey training programs as a framework to introduce a series of topics that I’d consider “innovative” relative to traditional

strength and conditioning practices.  Check it out at:

Last week, Cassandra Forsythe did an interesting one on “Nutrition & Cancer Prevention, Influence of Lifestyle Choices.”

This is a great webinar to give you some easy to understand, practical knowledge for your clients.  Check it out at:

Site Notes

Just a reminder, as always the articles and videos go up over the course of the week. Generally one each day.  Only one article mentioned on this email will go up on the day you receive this email.

Also, your credit card statement will show a charge from, not Hope you enjoy the week.

The Myth of the 40 Yd Dash Continues

Posted in Random Thoughts, Training, Uncategorized with tags , , on March 7, 2010 by mboyle1959

Once again the myth meets reality. Take a look at this on-line account from the NFL Combine from

Makes this article I wrote The Truth About Speed, NFL Combines and the Forty Yard Dash seem that much more accurate. I love this stuff.

MBSC Featured in the Winchester Star

Posted in Uncategorized on March 5, 2010 by mboyle1959

Our local paper, the Winchester Star, had a front page article on the athletes training in our facility. Sports writer Brad Petrishen did a great job capturing the spirit of what we do at MBSC. The piece centered around the group of nearly twenty athletes we currently have at MBSC for their upcoming Pro Days.

Take a look if you have a second.