Archive for June, 2013

Must Read for All Hockey Parents

Posted in Guest Authors, Hockey, Random Thoughts, Training, Uncategorized, Youth Training with tags , , on June 29, 2013 by mboyle1959

This article is a must read for all hockey parents. It’s scary that parents may try to undermine USA Hockey’s initiative by going to AAU. The biggest obstacle we have to over come in youth sports are parents who think they know something.


Starting Your Own Sports Performance Company?

Posted in Guest Authors, Random Thoughts, Updates, Training, Uncategorized with tags on June 28, 2013 by mboyle1959

I receive this question a few times per year:

Q- I want to know where I need to start if I want to start my own fitness and sports performance company. What type of things do I need to do?

My answers came in the form of a series of questions

1- Would you consider yourself the best trainer/ coach where you work?

2- Do you have a full weeks schedule of paying clients with a waiting list?

3- Do you need to consider hiring or training someone else to help with your overload

4- Do you regularly save 10-20% of your gross earnings every week in an interest bearing account

5- Do you have three months of living expense in this account?


Bottom line, if the answer to any of these is no, you might not be ready to be in business for yourself.

Here’s a great read from Alwyn Cosgrove and Jason Ferrugia called The Business

AirDyne Training

Posted in Fat Loss, Injuries, MBSC News, Random Thoughts, Training with tags on June 27, 2013 by mboyle1959

Yesterday I posted an interval training workout on the AirDyne. A reader asked what a normal week looked like so I thought I’d describe it here.

I ride the bike because I have had two knees surgeries and my knee joints no longer tolerate running. It is a choice made out of necessity.

In a typical week I will ride 4 times. In previous years I would do

4×1 mi

5 mi timed

6-8 x.5 mi

3 mi timed.

I generally don’t ride on Sunday so I would ride 4 out of 6 days. After beginning my BioForce Heart Rate Variability program I realized that four hard rides a week was too much. I now do:

6-8 x .5

a 3 or 5 mi timed ride

Two 7 mi rides trying to keep my heart rate under 150 BPM. I hate these easy, recovery days but have added them to see if I feel better and, I must admit, I do.

Hope this helps.


Real Life Intervals

Posted in Fat Loss, Random Thoughts, Strength Coach Podcast, Updates, Training with tags , on June 26, 2013 by mboyle1959

I like to post some interval workouts that I have done from time to time for people to be able to compare and contrast.

Just FYI, this one was done on a Big Fan Schwinn Airdyne bike with the newer computer. This means times will be faster.

2 Mile   5:10  Heartrate 155 BPM rest to 110 BPM 60 sec

1 Mile   2:25  Heartrate 165 BPM rest to 110 BPM 80 sec

1 Mile  2:25   Heartrate 169 BPM



Great “Diet” Info

Posted in Fat Loss, Guest Authors, Media, Nutrition with tags on June 17, 2013 by mboyle1959

I think has some of the most honest info on the internet. I know other may disagree but Dr Mercola is trying to fight the big food companies every day. I have no problem with him selling supplements while he does it but, that’s just me. Either way, read this

Obesity- A Threat to Your Daily Life

More on 220- Age

Posted in Fat Loss, Guest Authors, MBSC News, Random Thoughts, Updates, Training, Training Females with tags on June 12, 2013 by mboyle1959

A reader provided this link to a research piece discussing the 220-age formula that some of you might enjoy.

The Surprising History of the 220-Age Formula

Does the Karvonen Formula Help?

Posted in Random Thoughts, Strength Coach Podcast, Updates, Training with tags on June 9, 2013 by mboyle1959

One reader had suggested using the Karvonen Formula to calculate heart rate ranges which may be a good idea. However, it still doesn’t account for the big fluctuation from the 220 minus age guideline. In fact to use the Karvonen formula you need to know your max. In my mind many older trainees might be afraid to push to higher levels based on the feeling that they are exceeding some theortically safe range? In any case, as you can see below the Karvonen formula actually does a good job of predicting my 90% range. However I know both my max heart rate and my resting heart rate.

Target Heart Rate = ((max HR − resting HR) × %Intensity) + resting HR example

So for me

180-50 = 130  ( Max HR- Resting HR)

130x.9= 117     ( to calculate 90%)

117+50= 167  ( add in resting to get 90%)




220 Minus Your Age

Posted in MBSC News, Random Thoughts, Updates, Training with tags on June 8, 2013 by mboyle1959

I know that many of us question the 220 minus your age formula. I know I do. I think we have done far too little research in heart rate based training and definitely too little in heart rate based training for older adults. I have found the “220 minus your age” to work for my younger clients but, not for myself or my older clients. We routinely far exceed the limits.

Last week I rode a timed 7 mile Airdyne ride and finished at 180 BPM. At 53, that means I went to 107% of my theoretical max? Today one of my clients hit 165 BPM at 63 years of age during our half mile Airdyne intervals or, about 105%.

Not sure what the lesson is except maybe “don’t believe everything you read”?

Handicapping the Perform Better Summit in Providence

Posted in Core training, Fat Loss, Injuries, Low Back Pain, MBSC News, Random Thoughts, Seminars, Strength Coach Podcast, Updates, Training, Training Females, Youth Training with tags on June 4, 2013 by mboyle1959

Here we go again. I think this is the fifth year I have written my handicapping the PB Summits post. On June 6-8 nearly 1000 coaches, trainers and therapists will experience the best in education for strength and conditioning, rehab and fitness professionals. As I said in each of the last four years, if you don’t get to one of these seminars you are making a huge mistake. The biggest complaint from attendees at a Perform Better Summit continues to be about the inability to see all of the speakers. It’s so tough that some people are buying the Perform Better Seminar Pass  and attending two Summits. It’s always tough for me too but, just like you I have to choose.

Here are my recommendations on a session-by-session basis. These are the same ones I will send to my staff tonight:

*Every year I say the same thing. I will almost always choose lectures over hands-on. I’m coming to learn, not to get a workout. I may go to a hands-on but, not to get a workout. I’ll go to a hands-on to get “hands on” experience with techniques but, not to get a workout. Save your workout for another day and get some knowledge to help your clients and athletes. PS-My apologies if I don’t recommend you as a presenter but, I have to help people choose.

Friday June 6th

9:15- Easy decision. My hands-on is at 9:15. If you haven’t already heard me at this years  one day, come to mine. I like it when the room is full. We’ll be going through lots of hands-on progressions with me and a lot of my staff. Lots of coaches on the floor helping. If you already saw me at the One Day, go listen to Thomas Plummer. If you are a personal trainer, you can’t go wrong with Alwyn Cosgrove and, you will laugh.

10:45- Another easy decision. Come to my lecture. Already heard it? Take in Thomas Myers Hands-On.

1:00- After lunch, take in a newcomer and go hear former NFL Strength and Conditioning coach Jon Torine. It’s great to get some fresh new ideas from a guy with lots of in-the-trenches experience.

2:30- Bill Knowles will quickly become a name you hear a lot. Make sure you make this one.

4:00- Bill Knowles Hands –On. This guy is a rehab secret. Go get some knowledge.

5:30-  Not sure if they have announced the special guest speaker but, make sure you are there. DO NOT MISS THIS.

Saturday June 8th

8:00- Saturday starts off right where Friday left off with tough choices. For Saturday early check out Duane Carlisle’s Speed Development talk. If you don’t work with athletes go to Charlie Weingroff.

9:30- 10:45-  You can listen to Al Vermeil, a coaching legend or, get a great hands-on with Nick Winkelman.

11-12:15-  At eleven, go see one of the two lectures. Both Greg Rose and Brandon Marcello will be good.

1:15-2:30- The first toss up of the event. If I had to see one I might go to Greg Rose’s hands on but you won’t go wrong this time slot.

2:45-4 – I’m going to flip here and say go to Brandon’s hands-on. I think breathing is a new frontier.

4:35- Q+A. Get your questions answered at the end of the day, great opportunity. I won’t be there so make sure to ask lots of questions. The presenters love to stay late at the end of the day.

Sunday  June 9th

8- On Sunday the same six guys fill three time slots. I love Todd Wright and he is always good however Art Horne is another guy you should see and hear. He might be my first choice.

9:30-10:45- At 9:30 you can go with Coach Dos or Todd Wright and not go wrong.

11- 12:45- The weekend ends the way it began with tough choices. You would need to come three times to see everything you want. I’m going to recommend Art Horne again for my final recommendation.

Hope my recommendations help again this year.

Top 10 GMO Containing Cereals

Posted in Nutrition, Random Thoughts, Uncategorized on June 4, 2013 by mboyle1959

Some food for thought. Pun intended.