Archive for the Uncategorized Category

Best Speed Book in Decades

Posted in Uncategorized on October 20, 2016 by mboyle1959

This is the best book I have read on speed since The Charlie Francis Training System. It’s rare that something like this comes out. To order, click the link below.


Amazing Review of New Functional Training for Sports

Posted in Uncategorized on October 19, 2016 by mboyle1959

This review made my day. The reviewer said that I had written ” the best book on sports training published to date”.

Here’s the entire text:

This could just be the very best book I have ever read on strength training and conditioning for sports (and fitness). Page after page, I found myself utterly impressed by Boyle’s wisdom and sensible viewpoints on virtually every topic. In an industry dominated by arrogance and bravado, Boyle’s humility and ability to recognize weaknesses in his method and to change his mind on several concepts, acts a model for all in our field.

The text is divided into 11 chapters. It’s well worth the investment of time reading every word and the book from cover to cover, as there are tips and ‘take home’ messages on every page. The book begins by a discussion on making training more functional. Here, Boyle covers the latest science on the topic and puts to bed some of the silly circus-style training that is mistakenly thought to be functional training. In this chapter, I appreciated the simplicity of his approach to strength conditioning: stability for the stabilizers, strength for the muscles involved in the sport, emphasize unilateral strength development, high emphasis on free weights, protect from injury.

The next chapter covers the analysis of the various demands of the sport. An understanding of these components allows us to see how Boyle selects the exercise, loading and programs covered later in the book.

The next chapter is about assessing functional strength. Again, I appreciated the simplicity of his approach: assessing strength in what matters – chin-ups, rows, push- ups, and split squats. Of the seemly endless battery of tests available to a trainer, Boyle cuts to the heart of the matter by simply assessing upper and unilateral lower body strength which gives the trainer clear directions as to the future exercise emphasis for their clients.

The real strength of this book lies in the next several chapters: program design, foam rollers, stretching and strength training for the lower and upper body, core, plyometrics and Olympic lifting. This is perhaps the best writings on these topics currently available anywhere. Clear explanations of why Boyle choses the exercises that he does and why he avoids other ways or exercise selections. His rationale for his progressions and regressions are ‘must reads’ for all trainers. You may not see eye to eye with every point, but you will certainly appreciate the wisdom and Boyle’s argumentation of why he recommends what he does.

The book concludes with a chapter on program design, where Boyle outlines the key program components, as he sees them, and then provides several sample strength programs (both for two, three and four day per week). The chapter finishes with some sample recommendations for sports specific conditioning.

Mike Boyle has written, in my opinion, the best book on sports training published to date. His wisdom, simplicity of approach, scientific foundations and over 30 years in the coaching game has produced the new standard in the field and a book that will remain a ‘must-read’ for a long time to come.

Reviewer: Tony Boutagy,


Jim Wendler on Training Athletes

Posted in Uncategorized on October 11, 2016 by mboyle1959

This series of three lectures is amazing. It’s a must watch for any strength coach.

I know many people are probably surprised that I’m recommending Jim Wendell/ Elite FTS/ West Side stuff but, that is the big point.

Jim is incredibly humble and makes the point in the second lecture that “powerlifters don’t know anything about training athletes”.

These lectures might make some big West Side devotees cry in their protein shakes but, please, watch all three…

The lecture is broken into 3 shorter videos.

Part 1:

Part 2:

Part 3:

What I Learned from Coaching Kids Again

Posted in Uncategorized on September 8, 2016 by mboyle1959

One of my former athletes just took over a high school program so I added this article to our Free Articles section at

What I Learned From Coaching Kids Again

It’s not as simple as you think and there’s lots we take for granted.

Check Out this Ted Talk on InnerCity Weightlifting

Posted in Uncategorized on September 6, 2016 by mboyle1959

Jon Feinman delivers an amazing Ted Talk on the ideas behind InnerCity Weightlifting

to learn more about InnerCity Weightlifting click here


Mike Boyle on the Align Podcast

Posted in Uncategorized on September 5, 2016 by mboyle1959

Here’s a pretty interesting recent podcast interview.

Movement Controversy, Icing and Static Stretching: Episode 77

Take a second and listen.

Converting Front Squat to Rear Foot Elevated Split Squat

Posted in Uncategorized on September 3, 2016 by mboyle1959

We are having more and more interest in coaches switching from front or back squats to rear foot elevated split squats ( Bulgarian Lunges, a name you’ll recognize and I hate).


The big question we get is the “how much weight to use question”. I just got an email from one of our former coaches asking just this question so. I thought Id share my answer.


” we found that the front squat ( 1 RM) and rear foot elevated split squat 1 RM with a bar in the back squat position were pretty close. ( +- 10 lbs). For front squats we did a 1 RM, for split squats we did a rep max and then calculated the 1 RM but, in any case they were close.

However I don’t like the back squat position for the rear foot elevated split squats. If you get in trouble and lose a bar it’s a disaster so we went to dumbbells.

We figure you can do 80% of what you can do with the bar with dumbbells. So, lets do the math.

Front Squat 1 RM = 190 therefore Rear Foot Elevated Split Squat =190
With dumbbells that would be 152 lbs ( .8 x 190) or, roughly 75 lb dumbbells for one rep.

We then calculate training loads from there. 80% x5 would be .8x 75 or 60’s x5

In other words, someone that could front squat 190 should use 60 lb db’s for sets of 5.

However there is a learning curve if they haven’t done the lift. I started with 50% x10 so in this case 35’s or 40’s x 10. “

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