Coach Mike Boyle’s Functional Strength Coach 4 program
As a coach (or parent), you know how important strength and conditioning education is. Whether it’s a certification, a book, DVD, CD, video, or seminar, you need to keep learning.
If you aren’t learning, you are not staying the same, you are actually falling behind. You have to constantly learn, test, learn, test, and learn and test again.
So are you getting better or falling behind?
I’m guessing you are like me and are constantly trying to improve so you can get the best possible results for your clients.
Am I right?
Today is the day that Mike Boyle is releasing his Functional Strength Coach 4 program.
You can check it out here – Functional Strength Coach 4
I highly recommend you get this program if you are involved any way with your athletes strength and conditioning.
It’s his all new system of what he is actually using now with his clients. It’s the system that his staff uses at his Mike Boyle Strength and Conditioning Gym (which Men’s Health Ranked as the #1 Gym in the Country).
Coach Boyle has been in the strength & conditioning world for more than 30 years and now you can bypass years of mistakes, trial and error. He has done all the work for you.
Functional Strength Coach 4.0 will improve your training programs years ahead of where you are now. He also includes his business secrets of how he started and grew his own business, Mike Boyle Strength & Conditioning.
* If you’re the kind of coach who is always learning then this is the program for you and I don’t need to convince you of the importance of continuing education. You will be able to pick the brain of one of the top coaches in the world!
Go grab your copy of Functional Strength Coach 4.0 now. Your athletes will thank you later.
This Brand New special report from my partners as Prograde Nutrition unveils the disturbing secrets behind quite possibly the most often Doctor recommended nutritional supplement.
Most people have no clue about the potential dangers swimming around in their bottle of fish oil capsules. That’s about to change when you read this:
This vital health information is so important they’ve made the “What Your Doctor NEVER Told You About Fish Oil” report completely FREE – for the time being.
It is available for download from their secure servers at this link:
Yours in health,
Carbs, carbs, carbs. That’s what everyone seems to want to talk about. How do I avoid carbs?
Well, what you should be talking about instead is, “How do I get more lean protein into my eating plan?”
Now THAT is the right question.
You see, Protein is where it’s at. Check out these two little known facts about protein:
1) Protein requires more calories to digest than carbs or fat. This is called the “thermic effect of food.” In other words, your body uses more calories to digest protein than other nutrients.
Pretty sneaky, huh?
2) Protein provides satiety. That’s a fancy way of saying you feel fuller for longer when you eat protein
Good sources of Lean Protein come from foods such as:
Fish, eggs, poultry, lean beef…
But some people have trouble eating enough protein each day. Some people would like it to be more convenient for them.
If that’s the case with you then I have VERY good news. And it’s news I’ve been waiting to tell you for some time now.
My buddies over at Prograde Nutrition have finally released their pharmaceutical quality whey protein.
You see, not all Protein powders are created equal.
I have been using and highly recommend Prograde Protein
- Delivers unparalleled purity through low-temperature mirco-filtering
- Is naturally sweetened with Stevia
- Contains 5.3 grams of branch chained amino acids per serving
- Mixes instantly with just a spoon
- Enhances absorption and digestion via lactase and Aminogen
If you are looking for a high quality whey protein, check out Prograde’s Protein here
Yours in health,
P.S. – Prograde Protein is NOT just some run of the mill protein powder you can find anywhere. They’ve really hit a home run with this one.
I created a blog post a little while ago about “Solving the Pre-Game Meal Misunderstanding” and gave you ideas on options of what to eat before a game and what you should stay away from.
Well, I received many comments from my readers asking what they should NOT eat AFTER a workout/game.
That is a great question and one that my friend and nutritionist Jayson Hunter, RD, CSCS, just answered
Inside the report you’ll discover:
* Research proven ratio of nutrients your body craves as soon as you stop exercising
* How your body could be getting robbed of the results you are working so hard to attain
* The truth about the consequences your body goes through by fueling it incorrectly
* And, of course, exactly what to NEVER eat after you workout
If you want to make the most of your workouts (which of course that you do), make sure you head over and grab your copy of the report today.
Teen Sports Nutrition Blueprint
That said, I wanted to bring you the goods since this blog is all about you and your athletes. Without further ado…I bring you the official Pee Chart! What to do with this? Print this page out and post it on the wall over the urinals for your male athletes and inside the stalls for your female athletes. I know, sounds a bit strange and you know your athletes are going to be talking about it (and maybe even YOU for doing it!) but that’s not just good, it’s great!
You see…right now, the hydration levels of your athletes is sadly, most often an afterthought. It’s not until one of their friends gets violently ill (or suffers an even worse fate in the sweltering late August sun) that they stand up and take notice of the severity of the subject. Knowing how well hydrated you are as an athlete is not only a no brainer for good health, but it’s also a great way to gain the edge on your competition. We’ve talked in detail about the improved reaction time, the increased strength and power, the increased agility and the improved mental focus that comes with staying at peak hydration.
Imagine if you were able to identify when you might be slipping into the realm of poor performance BEFORE you ever set one cleat in that direction?!? How powerful would that be? And then imagine if you could reverse course and push back up to peak performance levels just by doing something that takes literally 10 seconds? Yep….swigging a cup of either water or electrolyte drink.
Get those athletes of yours to start taking notice of their urine by LITERALLY putting it in their face! Again, print this chart out and hang it on the wall right over the urinals. Hey…what else is there to look at?!? The cement walls that stare back at them while they’re losing water will never look so great (and be such a great reminder of how they need to replace the water lost!)
Ok, I’ll meet you half way here and agree that it may not be the easiest presentation you’ve had to make to your team, but then again…sometimes the things most worth talking about are the most uncomfortable to bring up in the first place. With the whole “pee chart” presentation, I’m sure I will have helped you at least break the ice so that laughs fill the room first and diffuse any insecurity you might have about the topic.
Remember guys…I had to deliver this speech to 25 MAJOR LEAGUE BASEBALL PLAYERS!! You think your high school athletes are a tough crowd. Man! You can’t so much as have a pimple on your face without these guys wearing you out for hours…imagine how fun the charts were to discuss. But you know what? It actually was. Guys laughed. They made jokes. They talked about it amongst eachother (and yes…even compared notes!), but again…the goal was accomplished. Awareness had set in!
Having been such an easy to implement but important topic (again, especially for overcoming this blazing hot end to August as your athletes return to camp!) I wanted to make sure I went a bit more in depth for you and gave you the actual resource that I used that helped me to turn around the disinterest in the topic to one that was interesting to say the least! Don’t doubt your ability to deliver this message to your kids. They respect you and look up to you! As the late Tug McGraw once said….“You Gotta Pee-Lieve!”
Want more instant sports nutrition/hydration/supplementation tips and tricks you can use with your teen athletes that will seem anything BUT boring and uninteresting (no text book nutrition here guys!)? Then head to http://sportsnutritionblueprint.com and grab your copy of the TEEN SPORTS NUTRITION BLUEPRINT just in time for the new Fall Season. Be a better coach with just 125 pages of reading! That’s my promise to you!
When becoming an elite athlete is your primary goal, there are obviously a number variables that need to absolutely be addressed to fulfill the equation for success. Among these variables, nutrition, and even more importantly hydration rank high in this performance equation. Of course this can’t come as a surprise to you guys by now…considering the fact that I felt strongly about this to write a darn book on it!!
There are many misconceptions dealing with dehydration. Since football season is coming up and the weather here out East is blistering hot, I wanted to cover some of the things you should be doing daily to get yourself primed for peak performance. Notice I’m talking about “priming” the body and not “reacting” after that fact…when it’s often too late? Just as you wouldn’t attempt to run a car without motor oil, you can’t expect your body to respond for you as you hit summer camp practices…if you’re not supplying it with the liquid that makes it run smoothly. Proactive Hydration is where it’s at my friends! Let me explain.
Some of you out there reading this might be entering into your upcoming football season…possibly on the bubble of getting that starting spot, or that scholarship you’ve always dreamed of, or just impressing your peers (and that cute girl you wished would show you just a little attention in school!). If that’s you…wouldn’t you want to give yourself the best chance possible to succeed? I mean after all, you spent the hours in the weight room to improve your strength, you’ve worked on your footwork and agility, you’ve improved your speed (hopefully by listening to my buddy Latif’s unmatched advice on the topic!), you’ve even decided to eat better knowing it will pay off on the field. Well, then why have you neglected to do perhaps the simplest of ALL of those things and just make sure you’re getting in adequate amounts of water?!?
Believe me…I’m not picking on you…because I sat where you do for many years. I hated drinking water! Go figure. I don’t know what it was….I just felt inconvenienced every time I had to go get a drink of water, so I just wouldn’t do it. That was until I actually started to see the serious effects not drinking enough could have on not only my body, but perhaps even more disturbingly for me (since I was busting my butt trying to get ready for football in the offseason) was the negative impact it could have on my performance!
How’s this one for you? A 3% drop in body hydration levels can decrease reaction time by up to 20%, power output by almost %30 and total strength by somewhere in between those two!! Draw that out a bit and it’s not too hard to see that speed, quickness, defensive ability, and nearly every aspect of your game dramatically suffers at again…just a 3% drop in total body hydration!!
When you consider that some athletes may lose up to 10-12 cups of fluid when practicing in hot/humid weather, it gets even more disturbing. That said, though…I’m not trying to make this look like a bleak situation….because it isn’t. As a matter of fact guys, it’s got a real easy solution. You ready? Drink more water!! I know…scientific huh? But truly that’s the essence of this. But where I can help you is to point out a few helpful strategies to make the whole thing less of a chore and easier to tackle (no pun intended).
The first important point is, again, you’ve got to stay proactive with your hydration! Don’t wait to feel thirsty….ever! I always say…if you let yourself get thirsty it’s already WAY TOO LATE! Avoid this by drinking constantly. Either keep a bottle with you all day and refill it often (I’ll even keep some rubber bands wrapped around my bottle and take them off every time I refill it…as a way of tracking how many bottles I’ve had for the day!) or just try to keep a small little Dixie cup near the sink and every time you walk through the room, stop and chug down 5 ounces! The little amounts consumed consistenly will quickly add up to a lot!
As you approach competition, there’s no such thing in my mind as pre-event and post-event hydration. Instead, drink before, during and after! You’ll be losing enormous amounts of water (and electrolytes) through your sweat as you compete…so keep that steady replacement going to never have to experience that 3% dip I referred to earlier. As far as what type of replacement qualifies as GOOD replacement, well….you can probably imagine that coca-cola isn’t on my list!
Just remember…when we sweat we not only lose water, we lose sodium and potassium so it is very important for athletes to replace these electrolytes as well. Sports drinks fit the bill perfectly here. To be honest, the type of sports drink doesn’t really matter (although my boy David Wright is sponsored by Vitamin Water so feel free to support them!). As long as you are replenish your electrolytes the name of the drink is not an issue. The best strategy to ensure equal amounts of water and electrolyte replenishment is to either alternate cups of sports drink and water….or just to dilute a sports drink with water. Either will work. Just remember to get both!
Finally…what if you think you may have gone too far? You feel as if you may already be dehydrated? How can you check? There are a number of ways to check and see, but the two ways I’ve found most useful with both myself and my athletes are the weight test, and the urine test. For the urine test…simply check the color of your pee! I know, simple, a bit juvenile but pretty effective. Light colored, diluted urine probably means you are hydrated; dark colored, concentrated urine is a good bet you’re dehydrated. Sure certain vitamins can throw off the color and darken even a hydrated person’s urine…..but in general this is a pretty good guage.
Weighing yourself before and after exercise is the other simple method. Any weight lost is likely from fluid, so it gives you a target amount to drink to replenish your losses and ensure you avoid dehydration. For every pound you lose you want to drink 16 ounces of water. Simple straight forward and effective.
Like mentioned above there is no one thing that will make you a star athlete, but there is a combination of things that can drastically make changes in your game. Adding more water and sports drinks to your daily regimen will surely increase your performance as I just heavily stressed…. but are you eating at the right times? Getting enough sleep? Understanding how your body/metabolism actually works? These are all things that athlete’s should understand and monitor if you’re looking to gain that competitive edge. If you’re looking for a simple, “plug and play” system that you can either use yourself or with your team…then I highly recommend you grab a copy of my Teen Sports Nutrition Blueprint today (http://sportsnutritionblueprint.com) and reap the benefits immediately.
With so much going on in the Summer you may find yourself putting off workouts because you just cannot find the motivation or the time. One of the greatest benefits of organized sports during the school year is that the schedule of school and practice makes it almost impossible to fall out of routine. The Summer, as I have written about before however, is a whole other issue.
Being the competitive person that I am…I couldn’t just sit back and accept this to be the case and do nothing about it. I’ve seen far too many teens come back to Summer workouts and August training camps in horrible shape, only to lose their starting jobs or worse, get injured, all because they stopped training during the Summer. So you can see, simply accepting it as a “fact of life” wouldn’t be good enough. That said, I do think that sometimes desperate times call for desperate (or at least creative) measures! I’ve come up with some new ways for YOU or your athletes to stay motivated throughout the Summer. I figured, with the huge popularity of social media sites like Facebook dominating most teenagers time during the Summer, why don’t we join in the fun and use it as a primary way to keep motivation for working out high?!? Let me explain.
When I was growing up, everyone was always worried about how much weight they could lift, how fast their 40 was, how high their vertical jump was, etc. This was and is still very common especially in high school athletes. Coaches even use record boards in weight rooms to get their athletes staying motivated during their lifting programs. But what happens when there’s no coach there to force you to attend workouts? You got it…..time to break out the “virtual motivator”….Facebook and your friend and networks you’re linked to on there.
By having access to a social media site such as Facebook you are given a chance to actually host your workout stats/goals for the public to see. The mere fact of publicly stating your workout goals for all to see can be a great motivator. Accountability has a way of making people just a bit more of an action taker for fear of failure. On the other hand, if you have friends who are in the same predicament as you, start a Facebook group where you can all upload starting pictures, stats, goals and progress pictures. From there retest dates can be set and there can be constant communication with one another (ok, maybe a bit of trash talking!) as results are posted and progress is made by all. As a coach and physical therapist, I’ve used and had to resort to so many ways to keep players motivated to succeed (particularly when seasons weren’t as successful) however, I can’t say I’ve found one that has been as big of a hit as this one. It’s engaging, fun and most of all effective. The “Buzz” factor is high too, so even with just a few kids starting out, it quickly spread to others who just wanted to be part of the “hot” thing that was going around. Again, realizing the amount of time our players are spending on social media sties, I figured, if we can’t beat em…let’s join em! Why not get them to spend some of that time in a productive way?
Once established, you can create a group called something like the “90 Day Transformation” crew and invite all of your friends who you think would want to join. Appoint moderators so there can be judges of the contests throughout. This group will serve as more than motivation. You can also use it to find out other friends workout schedules or see when they are at the gym. Working out with a partner usually works out better for most, but either way, whether you choose to go it alone (using that accountability to boost work productivity) or partner up with some buddies….it’s a win-win for all. Setting it all coudln’t be simpler. If you have trouble with any of it and you’re the coach, just simply call in one of your players… odds are, they’ll get it ten times quicker than you could any way…andy hopefully they won’t charge you!
Stay strong and continue to enjoy your Summer!
As you all are aware teen drinking is something that is frowned upon in many different ways. There’s the obvious “don’t drink and drive”, “you’re killing your liver”, and “you will most likely end up in trouble”, but then there’s the often overlooked muscle deterioration component. If you guys are serious about building muscle and performing at your highest level, you should not even be thinking about touching alcohol. One drink can do as much as kill a whole week’s worth of gains. Is that worth it to you? This article is going to go into some of the overlooked effects that alcohol has on your body.
No matter what your fitness goal is: fat burning, to increase muscle mass, force production, dropping your 40 etc…you are literally putting a halt to reaching your desired goals. When you alcohol goes through the liver, the by-product is called Acetate. Acetate slows down the fat burning process and affects your metabolism in a negative manner. When consuming large quantities of alcohol, your liver will start converting the alcohol to acetate and any vitamins and minerals that it might process are taken up by the detoxification process. Alcohol is contained completely of empty carbs meaning they offer zero nutritional value to your body and will just store as fat. In order to make the strongest gains, your hormones need to be intact and functioning together in a system of carefully balanced checks and balances. Alcohol will actually decrease your testosterone levels and increase estrogen…not the sort of balance you’re looking for if you’re a growing teen male!
We all know how important water is in the muscle building process. That being said, when drinking alcohol you are actually sucking the water out of your body and dehydrating your muscles. Considering how important water is to building muscle and your general health, it’s clear that dehydration can put a damper on your progress.
Along with keeping yourself adequately hydrated you need to get the right amount of sleep in order to get stronger. Sleep plays a very important role in the recovery process and when alcohol is in your system it can induce sleep disorders by disrupting the progression and duration of the sleep states. This means you are actually altering total sleep time as well as the time required to fall asleep. As discussed above hormones play a major role in muscle development. Growth hormones are predominately secreted during the early stages of sleep and because alcohol tends to disrupt natural sleep rhythms, it will decrease the amount of GH released to your body. This decrease can be up to as much as 70%, so to state the obvious, it can really slow you down in reaching your training goals.
As you guys all know, there are many well publicized negative affects to drinking alcohol, but when you put all of the above together, it should give you an even better idea as to how your body is internally affected, and what kind of damage this it doing to your progress in the weight room and with your training. Obviously, it’s not too much of a stretch to see that continuing to choose to drink will most likely cost you that chance at an elusive full scholarship or the opportunity to play at the next level. When you consider how precious and limited the opportunities are to get athletic scholarships these days (particularly to the schools that you’d actually want to go to and play for) it should become readily apparent that doing anything that might push the odds out of your favor and into someone else’s is not the best plan of action. Drinking alcohol as a teenager (while it may seem cool or the accepted norm) is the #1 way in my opinion to sabotage your scholarship! I’ve seen it happen far too many times. I don’t want it to happen to you. Weigh in your mind what is MOST important to you. Fitting in….or standing out? In this case, by standing up for what you’re trying to accomplish and by resisting the urges of peer pressure…you will be the one standing out both in your performance on the field and your achievements that lie ahead. And for those, you will be looked upon as the one that got it right!
Enjoy your 4th!