Archive for December, 2011

AirDyne Workouts

Posted in Random Thoughts, Training, Uncategorized with tags on December 26, 2011 by mboyle1959

11/ 21 7  miles on the big fan. About 14 minutes above 160 BPM. Maxed out at 180.

12/18  6x.5 mi

Work Rest

1:25    :40
1:20   1:00
1:20   1:20
1:19   1:40
1:20   1:50
1:18   169 BPM

12/23 4×1 mi

Time  HR  Rest    Time  HR     Rest    Time HR  Rest    Time   HR

4×1  2:45   157   :40    2:38     167  1:50   2:41  170  2:00  2:40  175


New Episodes of the StrengthCoach Podcast and StrengthCoach TV

Posted in Media, Random Thoughts, Updates, Training with tags , , on December 23, 2011 by mboyle1959

New Podcast Episode Highlights
Episode 93- Coach Boyle talks about the Splits in his programming, Training to Peak at a Specific Time and the biggest change in his programming over the last year.
-Nick Winkelman discusses “Session Objectives”
-Rachel Cosgrove talks about “Drawing a Line Between Your Personal Life and Business”
-Chris Poirier tells us about the Holiday Sale, the ViPR and the presenters at the One Day Seminars.
-Gray Cook discusses his new DVD, “FMS- Applying the Model”; Training on the Edge of Ability; and Core Sequencing
Click here to listen to Episode 93

Episode 94- Chris Frankel, Director of Human Performance at TRX, continues the discussion about Conditioning with an interview about his lecture “Functional Conditioning: Energy System Training”.
– Coach Boyle talks about Topical Anti-Inflammatories, Progressing Anti-Rotation, Aha Moments from some of the ESD changes being talked about and actively pursuing referrals for your business.
– Erin McGirr tells us about the the presenters at the One Day Seminars in January, the Lebert Buddy System and the Holiday Sale.
– Rachel Cosgrove talks about “Big Picture Thinking”
– Nick Winkelman talks about “The Problem Athlete”
-Gray Cook discusses the Certified Kettlebell-Functional Movement Specialist
Click here to listen to Episode 94

Strength Coach TV- Episodes 14 & 15

In Episode 14 of Strength Coach TV, I visit Todd Giorgi in Scarsdale, NY for a tour of Revive Fitness Studio. Revive is a great example of a small studio doing big things.

In Episode 15 of Strength Coach TV, I visit Don Saladino in New York City for a tour of Drive 495. This is a beautiful facility that caters to golfers right on Broadway in Soho, NY. A good lesson in customer service from Don and his brother Joe.

Check out Strength Coach TV

Advances in Functional Training for Nook!

Posted in Core training, Injuries, Low Back Pain, Media, Random Thoughts, Updates, Training, Training Females, Youth Training with tags on December 19, 2011 by mboyle1959

Just got some great news that Advances in Functional Training is now available for the Nook. If you are looking for a less expensive version, love your Nook, or are overseas, this might be the answer for you.

The Crossfit White Paper

Posted in Media, Random Thoughts, Updates, Training, Training Females, Uncategorized on December 14, 2011 by mboyle1959

Strangely anything I post concerning Crossfit gets a huge amount of views.This is a pretty well referenced read provided by one of my site members and may help you to form your opinions. Make sure to click the source links on the right to see the actual references.

I think what is most interesting is that when you read Crossfit’s philosophy, it sounds o similar to what I believe.

“World-Class Fitness in 100 Words”: ( Crossfit Defined)

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, C&J, snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.”

The major difference for me is beginning with “but do no harm in the process…”–_Timeline.html

Learning to Speak Coach

Posted in Random Thoughts, Updates, Training, Training Females, Uncategorized, Youth Training with tags , , , on December 8, 2011 by mboyle1959

Learning to Speak Coach – originally written for

My friend Valerie Waters is an expert in coaching females. She claims to speak “female”. Much like Mel Gibson in the movie of the same name Valerie knows what women want. She really believes that she speaks “client”. By that she means she understands what the female client wants and can present a program in a way that engages the mind of a female.

When I speak to strength coaches I often tell them my own version of the same thought process. You need to learn to speak coach. The great disconnect between strength coaches and sport coaches is often like the language barrier in a foreign country. Sport coaches always say things like “we don’t want to do football stuff”, “we want a program specific to our sport “ . Strength coaches often battle back by saying “strong is strong and fast is fast, you coaches don’t get it”. The truth is most coaches don’t get it on either side. Sport coaches believe that football players were supposed to be in the weightroom lifting heavy weights. In the coaches mind every other athlete should be running and lifting light weights so they don’t get too bulky and lose speed. How do we get around all these old school thoughts?

The simple answer is learn to speak coach. Much like Valerie saying she speaks “client”, we need to learn to speak coach. Do you think your soccer coach will respond if you tell him that when his players get faster they will get to more loose pucks? Of course not. In soccer it’s winning the fifty –fifty ball. You need to know the language. How about if you tell him that hang cleans will increase his players vertical jump and they will be able to dunk? He could care less but, if I tell him we’ll control more headers off corners, his eyes light up. When I say ‘well dominate in the box on set pieces” we are now talking the same language. The truth is, I’ve said the same thing but, in a different language.

In hockey coaches may say “who needs upper body strength”. When I answer, “we do” and then mention that hockey is the fastest game in the world played with less padding than football and with the highest speed collisions in sport, they immediately say “boy do we need upper body strength” and “Mike really understands our game”.

I could give example after example of how to speak coach. In women’s basketball and soccer strength training is important because it helps to prevent ACL injury. Want to get a female coaches attention? Talk ACL prevention. That’s the hot button. The truth is that strength training will make her players run faster and jump higher but, the way to sell the strength program is spelled A-C-L.

When the swimming coach doesn’t want his or her athletes to lift you simply say “but coach in short course swimming at least 33 percent of the race is start and turn”.  What makes for good starts and turns? Leg strength and leg power. Suddenly, you know swimming, the coach is your buddy and the athletes are lifting.

Bottom line is that you need to understand the sport, what makes the players tick and what makes the coach tick. Many strength coaches fail not because they don’t know the material but, because they don’t speak the language. Imagine this. You go to France. No one speaks English. Everywhere you go you speak English and no one responds. Would you be surprised if no one paid attention to you? Would you be frustrated? The key is to learn to speak the language.

Our Manifesto

Posted in Uncategorized with tags , on December 7, 2011 by mboyle1959

Saturdays post of the “Continental Clean” was the most viewed and shared post in the history of this blog. Most of you agreed that what you saw was hard to justify. Those who disagreed were all, not surprisingly, level 1 Crossfit trainers. One trainer was upset that I frequently criticize Crossfit so I must make something clear. I don’t need to criticize Crossfit. Crossfitters criticize Crossfit for me. I have posted four Crossfit related posts in the last few months. Two were written by a Crossfit Coach. One was an interview with an ex-Crossfit Coach and the last one was a video posted by a Crossfit coach. I am simply sharing information with those who care to read it. However, this post and the comments attached to it made me put this on paper.

Here is Our Manifesto

1- First we will do no harm.

As strength coaches and personal trainers our athletes and clients trust us to make decisions for them. Much like Hippocrates in early Greece we must first agree to not intentionally or unintentionally  harm them.

2- We will train no further than technical failure.

There is a difference between training to failure and training to technical failure. In truth even training to technical failure may be more intensity than a athlete or client needs. However, no client needs to train beyond the point of technical failure. After technique has failed the potential for injury rises drastically. Reps done after technique has failed is simply asking for trouble. You may not find it right away but it will find you eventually.

3- We will deliver the minimal effective dose

The minimal effective dose is a medical term but, the implication is fairly obvious. If one aspirin is needed, take just one aspirin. Don’t encourage someone to take the whole bottle. The key to delivering exercise is knowing how much is needed to create a training effect. Any more is wasted and, potentially dangerous.

As you can see, two of these concepts come from the world of medicine. I think we are the greatest medical society in the world and have more power to heal than any drug company or hospital. Much like Superheros we must learn to use our power wisely.

How Do You Justify This? ( Watch the Video)

Posted in Uncategorized with tags , on December 3, 2011 by mboyle1959

As anyone who reads this blog knows I am not a Crossfit fan. I do think that the Kelly Starrett’s of the Crossfit world really help their cause but then you see this viral Youtube video.

I found myself laughing at times and at other times cringing but, I watched the whole video.