Michael Boyle's Strengthcoach.com Blog

I just released my newest product, Complete Youth Training

To order or check it out, you can go to http://www.completeyouthtraining.com

We all know that foam rolling is big. Big enough to even get the internet experts to start writing stupid articles about foam rolling being bad for you. ( just an aside, how can something that feels so good be bad for you?)

So, the guys at Rollga have reinvented the foam roller. I know, I didn’t believe it either. They grabbed me at the Perform Better Summit in Providence with the old “do you have 30 seconds” pitch.

Thankfully, I was smart enough to stop. At the end of much longer than thirty seconds I was both happy and sad. Happy because I had found a new product that worked better than the old one. Sad that I had to spend about five hundred dollars to replace all my rollers.

Here’s the difference. With the Rollga your bones drop into the grooves in the roller. This allows the muscle to be accessed in a far greater way. The Rollga is better for hips, shoulders, upper back, really everywhere.

PS- I don’t work for Rollga. I just like to tell my friends about good stuff.

This is a great article from Dr Joseph Mercola on Vitamin D.

I know many readers here consider Mercola to be a quack and a pseudo-scientist but I personally enjoy his info.

The Greatest Public Health Risk

This is great advice from lifestyle entrepreneur Ryan Lee that can really apply to trainers. So many people dream of quitting and going out on there own. If you are thinking about it, read this:

When To Quit Your Job

If you are looking for conversation every day on strength and conditioning and personal training, check out StrengthCoach.com . I’m on every day answering questions.

This is a tough topic to cover and, I’m sure both Todd Marinovich and his father may not appreciate my using them as the “what not to do” example but the articles below serve as stark reminders of what could happen when disrupting the normal child development process.

The following is from a 1988 Sports Illustrated article on then high school phenom Todd Marinovich:

“Marinovich wasAmerica’s first test-tube athlete. He has never eaten a Big Mac or an Oreo or a Ding Dong. When he went to birthday parties as a kid, he would take his own cake and ice cream to avoid sugar and refined white flour. He would eat homemade catsup, prepared with honey. He did consume beef but not the kind injected with hormones. He ate only unprocessed dairy products. He teethed on frozen kidney. When Todd was one month old, Marv was already working on his son’s physical conditioning. He stretched his hamstrings. Pushups were next. Marv invented a game in which Todd would try to lift a medicine ball onto a kitchen counter. Marv also put him on a balance beam. Both activites grew easier when Todd learned to walk. There was a football in Todd’s crib from day one. “Not a real NFL ball,” says Marv. “That would be sick; it was a stuffed ball.”

This is the sad epilogue to the story:  Todd Marinovich went on to play quarterback for both USC and the Oakland Raiders so if you are not familiar with the story, there appears to be a happy ending. However, read on to another SI story over 40 forty years later.

I get a lot of great questions from the readers of  New Functional Training for Sports. I got a bunch about youth performance training and thought I’d combine a few into one blog post.

Q-  I would really like your professional opinion on “youth”performance training. Two years ago, my son (age 8) attended a football camp where professional trainers gave a presentation about year around position specific training and sports performance training. They said something that stuck with me, explaining that  “research shows that a kid learns how to run fast by age 9.” Essentially saying that you need to train to obtain the optimal performance of the athlete by age 9.

A- This is a bit of a complicated answer.  One, I have trouble with “professional trainers” addressing 8 year old?

Also, I’d like to see the “research”.  I know in some Long Term Athletic Development plans they discuss “windows of opportunity” and one is early. However kids can learn to be fast without professional coaching. Yes, they need to move and move fast but, that could be flying down the base path in kickball, not an organized speed session. Relay races will do just fine at 8. If you really believe in the Long Term Athletic Development idea, there is also a later window. However, I’m not sure I even buy that. We’ve seen tremendous speed increases in collegiate athletes although, I will tell you that you can’t make a slow kid fast at that stage. In the bigger picture, slow twitch kids may be slow twitch kids and might never excel at team sports.

Q- Many of todays trainers (as mentioned above) use some parts of this as their selling points:

 “Human muscles innervation is completed around 6-7 years of age (Grasso 2005). This implies that the brain has formed its neural connections to the muscular system and that optimization of these connections can begin. This makes it more possible to perform coordinated activities. By 10-12 years of age, reflexive motor patterns are conditioned and relatively permanent (Grasso 2005). These finding suggest that introducing proper motor skills between the age of muscle innervation and the age of permanent motor pattern formation may be advantageous (Drabik 1996)”

A- Drabik’s book is great but, again we need to interpret what “proper motor skills” are. I keep coming back to the idea that 5-10 year olds need to play. However, play that involves running fast, jumping, swinging etc. can be seen as good play. Video games might fall in the bad play category. The statement above should not be a justification for as I like to say “being in the childhood stealing business”.

Q-A couple weeks ago I was at a track meet. It was hard not to take notice of a kid that you can tell put in some serious work in the off-season. . This kid (age 8) was not running like this last year.

A- If we have a kid putting in “serious work” in the off season for track at 8 we have a “serious” problem. Kids should be playing with friends and riding their bikes, not putting in “serious work” on the track. I always like to say that for every one of these kids that succeed there are a 1000 kids who hate their parents.

Q- My son’s track coach told me that my son does not have fast/quick turnover when running (something that can be achieved with performance training).  The old school in me, just wants to naturally try to use downhill running methods to gradually speed up that turnover at this young age. My goal is not to have a young superstar that fizzles out or plateaus early but rather keep my young kids athletic and hopefully they peak older (in High School) when it really counts. I just want to make sure that I am not hindering my son’s future performance by not addressing certain things now through performance training that could wait until is body gets more developed. I wanted to ask the opinion of experts in the field that were impartial.

What is your opinion on performance training at young ages (kids aged 5-10)?

–       Risks vs Benefit?

–       Is there a certain age threshold that you recommend?

–       What is too young?

A- The risks ( primarily psychological) far outweigh the benefits. My major concern is the perversion of the parent – child relationship. Parents are coaches because they have to be in volunteer situations. When the parent shifts to coach role, resentment builds. Google Todd Marinovich and see how that one turned out.

Athletic development is a process. Every kid is different but, it’s not about physical readiness. as much as it’s about psychological readiness. Some kids are pleasers and want to be around a parent. My daughter ( full college scholarship at 15) was that way. She has always been at the facility and loved the environment. She wanted to be like the older girls she looked up to. My son was different.  Initially ( at 11) he expressed a desire to start training but, quickly got bored with it. It became a source of friction and our relationship was suffering. I was upset that he wasn’t living up to his commitments, wasn’t taking it seriously etc. I had to step back and say ” lets try again next year, our relationship is too important”. That has worked out really as he has done a better job this year at 12.

Personally, I think 11 is a good age to start introducing kids to the weight room. Up to 11 I think kids should be playing sports. Lots of sports. Ideally at least three as well as learning to swim, ride a bike and paddle a canoe. ( Summer Training for Nine Year Olds)

To learn more about Complete Sports Conditioning just click

I though I’d republish and old favorite

Evolution of a Strength Coach

A few recent events have made me realize that all strength coaches will eventually evolve to the same place. Like many of us, I listen and read a great deal from the internet. One trend that I have seen is that some of the previously “hard core” guys are gradually embracing the corrective exercise/ functional training side of the coin. This made me realize:

1- Why I think the way I do
2- Why others make fun of me
The reason I think the way I do and the reason lots of the “hardcore” guys make fun of me is because I am old. I am further along the evolutionary trail of the strength coach. You see, we all start at about the same place and we probably all end up at the same place. I just started my journey sooner. In fact I am in year 32 of my evolution. For me phase 1 of the Evolution of the Strength and Conditioning Coach, The Bodybuilder, was actually in the 1970’s. I saw Boyer Coe guest pose at a show in Connecticut and wanted to be the next Frank Zane. If you don’t know who those guys are, it’s OK. You are just too young.
The truth is almost all male strength coaches and personal trainers go through the evolutionary process listed below.
Stage 1- The Bodybuilder.

to read more click here

I’m spending a week at the lovely Arizona Grand Hotel just outside Phoenix. What a week. Visited EXOS, met Stuart McMillan and a bunch of the Altis guys, and got to have a nice dinner with Mark and Amy Verstegen.

All this on top of getting to spend a week in the sun and at the pool with my wife and kids.

But, what does this have to do with mobility and strength? Good question.

In 2011 I filmed Functional Strength Coach 4 at the Arizona Grand and met Mike Baltren and Max Shank.  Mike and Max had just founded Ambition Athletics in Encinitas, Ca. and came out for the seminar.

I actually knew Max from this Youtube clip. He and Ben Bruno are the two strongest guys I have ever seen pound for pound.

So, when a guy like Max says this:

Like many, I used to believe that mobility work was a waste of time, and even once bought into the nonsense that doing mobility training would make me weaker.

I am here to tell you that I was WRONG. Dead wrong. Wrongity, wrong, wrong.

Not only did ignoring mobility training leave me battered and torn up, I started to actually get weaker. My lifts went down, and the number of exercises I could do pain-free also went down. I was at least smart enough to not do exercises that hurt me, but I was losing options–FAST.

Well, I listened. Max has done a great job with his Five Minute Flow series and How Mobility Made me Stronger.

I love when guys realize that it’s not just about how much weight you lift. Yes, we were all young and invincible once but, trust me, it doesn’t last forever. Mileage adds up. Let Max help you slow down the mileage.

To check out How Mobility Made Me Stronger, click here.

I wrote this a few years ago for StrengthCoach.com

Build Bigger Legs, One Leg At a Time

Over the years for a variety of reasons, I’ve advocated for more single leg training. I summed up my “whys” in this article for T-Nation back in 2007. In the simplest sense, single-leg training results in less back stress due to the reduced loads used. And, although the phrase “functional training” is overused, single-leg training meets my definition of functional training,  the application of functional anatomy to training. You do almost everything in sports from a split stance, or by pushing off one leg from a parallel stance, so it just makes sense to train your body that way.
Since I’ve already made that argument about single-leg training, there’s no need to rehash it here. Instead, I want to present an entirely new question: What if you could actually get more stress to your legs, build more useable strength, and potentially add more size by working around your back, which is often the weak link in bilateral exercises like squats?
This is what bodybuilders have been doing for decades. By bracing your back in the leg press, you can hit your leg extensors — your quads — with far more load. That’s because the load doesn’t have to be transferred through your back to get to your legs.
Now, before you think I’ve done a 180 and come to love the leg press, let me assure you that my opinion hasn’t changed. Yes, the machine allows bodybuilders to pile on the plates, but we now know that the back pays a price. It’s just a different price than the one lifters pay for using heavy loads in the squat. Instead of compressing the spine, the leg press causes a rounding of the back, which over time might create more damage.

Safety isn’t the only reason to avoid the leg press. The exercise has evolved into a kind of a circus act, done with the help of knee wraps, hands on thighs, and abysmal ranges of motion. Did you ever see that video of Pat Robertson, the 74-year-old televangelist, leg-pressing 2,000 pounds? If you took the exercise seriously before, that video surely curbed your enthusiasm.
All that said, when the goal is to build bigger, stronger legs, I still think it’s a good idea to target those muscles without having to place heavy loads on the spine. We just need to find a better way to do it.

To finish reading, click here