No More Squats Part 2

Yesterdays post set a record for this blog. I have been accused of sensationalizing a topic. In fact I have anguished with the “to squat or not to squat” debate for years. Anyone who knows me knows that my athletes have not done a back squat in over a decade. We are a front squat only group, or at least we were. I wrote an article for t-nation called Build Bigger Legs One Leg at a Time that already addressed this topic.  Take a minute and read it so i don’t have to post the whole article here. The bottom line is this I have decided that the back is the weak link in squatting and that i can get more leg work and less back stress through a Rear Foot Elevated Split Squat.

We have modified this exercise by placing an Airex Pad under the back knee to guarantee depth on every rep without risking injury

The next video is Nashville Predator forward and former BU Terrier Colin Wilson doing 225×5. The technique could be better but, it gets the point across.

No More Squats?

Some people are mad at me. You might even be one of them. Join the list. It’s long.

Ever since I said not to do traditional squats anymore, traditionalists have been up in arms. I suppose I can’t blame them. Change can be difficult. Especially when it means you have to scrap one of the core lifts found in almost all your strength training programs.

Of course, I’m not telling you to blindly do what I say. I have concrete reasons (and results) for making this change to my programs. In fact most of you have already read about it on StrengthCoach.com.

Before you dismiss the idea at least take a look at this video clip where I explain exactly why I think you should cut squats from your strength training programs:

http://www.FunctionalStrengthCoach3.com/squats.html

Admiring Your Work

Oprah’s buddy Dr Oz is a pretty sharp guy. Yesterday AOL ran Dr. Oz’s 25 Greatest Health Tips and they are in fact, great. Although geared to men most make sense for everyone. The one that caught my eye was #4 which OZ called Admiring Your Work. I really think it would have been poetic justice if this was actually tip #2. Oz states

Don’t be so trigger-happy with the flusher. Turn around and take a look at your poop, which speaks volumes about your gut and overall health. Poop should be smooth and S-shaped, like your colon. If it comes out too lumpy, or drops into the bowl like marbles, you’re constipated. Increase your fiber and water intake. This happens to me when I travel, so I fiber-load before a trip to avoid getting irritable.

“Don’t be so trigger-happy with the flusher. Turn around and take a look at your poop, which speaks volumes about your gut and overall health. Poop should be smooth and S-shaped, like your colon. If it comes out too lumpy, or drops into the bowl like marbles, you’re constipated. Increase your fiber and water intake. This happens to me when I travel, so I fiber-load before a trip to avoid getting irritable. “

I know people don’t like to talk about feces but, this is really good advice. Checking the toilet bowl for the above as well as looking at urine color can tell you a lot about the status of your body. I remember hearing an old Paul Chek audio and thinking the same thing. Great advice. So, the next time you are going #2 stop and do #4. If you don’t meet the standard, go back and take a look at this post. Maybe you ned a little Sugar Free Orange Metamucil.

Functional Strength Coach on Sale Tomorrow

This past July I filmed a seminar covering my latest
discoveries on how to most effectively train my athletes
and clients.

It’s called Functional Strength Coach 3.0: A Joint
by Joint Approach to Training.

The official launch is this Wednesday, October 21
at 12:00pm Eastern.

There’s some other bonuses involved as well,
but I’ll explain more on Wednesday.

However, I will say this:

I am offering a Special ‘Bonus’ for the first 100 people
who order. So it’ll definitely be worth your while
to be online right at noon on Wednesday so you can
claim one of those 100 spots.

And the truth is, as you would imagaine, there will
be far more than 100 people jockeying for one of
those spots.

So click on the following link at 11:55am Eastern
on Wednesday, October 21 to be one of the very first
people to get my newest resource,
Functional Strength Coach 3.0: A Joint by Joint
Approach to Training *and* give yourself a chance at

at being a member of The First 100:

==> http://www.FunctionalStrengthCoach3.com

Mike Boyle

This link will not be live until Wednesday Oct. 21
so check back then:

http://www.FunctionalStrengthCoach3.com

This Week on StrengthCoach.com

This week we have two case studies that actually came about via email exchanges. First up is a Triathlon Training Case Study from Tim Crowley. This was actually a great email exchange that was good enough to publish in article form. Next up is Part 3 of Using the FMS in Team Settings. This is the final part of my look at using the FMS. Last up is Sports Hernia Case Study from site member Eric Krueger.

Bonus Posting- because two of the articles were relatively short case studies I’m also going to post the link to Andrew Paul’s The Coaches Guide to Shoulder Training. Andrew is the Assisiant Director of Strength and Conditioning at the University of Missouri and was nice enough to send this along.

Video of the Week

Video of the week again comes from Dewey Neilsen. This week will be lateral core progressions.

Don’t forget to check out the StrengthCoach Podcast  at www.strengthcoachpodcast.com.

Also make sure you check out www.strengthandconditioningwebinars.com. This week Anthony added a webinar with Alwyn Cosgrove. The site just gets better and better.

Last but not least, Functional Strength Coach 3.0 is due out Oct 20^th.  You should get an order link tomorrow. StrengthCoach.com members will get a chance to pre-order today.

As a reminder, the articles and videos go up over the course of the week. Generally one each day. Also, you credit card statement will show a charge from RylanLee.com, not StrengthCoach.com.  I received three emails this past week from new members that were confused. Hope you enjoy the week.

Michael

Subject: State of the Fitness Industry

You may have already seen this as many of

my industry friends have already posted it.

If you haven’t, I’d encourage you to read on.

Over the last 25 years I’ve seen the strength
and conditioning industry go through a lot
of changes.

And, like anyone who has succeeded in any field
over a period of time, I’ve changed a lot also

- from my philosophies, my approach, 
my programs, etc.

The other day I sat down with my friend

Alwyn Cosgrove and he grilled me
on my experiences in this industry.

We covered everything from the changes I’ve 
seen and made, what separates the good trainers
from the bad ones, what I think about kettlebells
and other pieces of equipment, the good and
the bad when it comes to marketing…you name
it and we talked about it.

I think it’s good information. I think it’s 
something you need to hear and I think, if
nothing else, it’ll change, for the better, 
the way you think about your own coaching and 
training.

So take a few minutes, listen to this interview
and, of course, let me know what you think.

==> http://www.thestateoffitness.com/

Thanks,

Michael

Shut Up, Stop Whining and Get a Life

No, I didn’t insult you. Believe it or not, Shut Up, Stop Whining and Get a Life is a book title. In fact the subtitle is “a kick butt approach to a better life”.  Trust me, this is a good book. The author, Larry Winget, bills himself as the worlds only irritational speaker. Not motivational, irritational.

I didn’t have a highlighter handy so I was folding over page corners. I must have marked 60-70 pages with great quotes and one liners. Here are a few samples:

” The three main reasons people are not successful

They are stupid

They are lazy

They don’t give a damn”

How about this one:

“You become what you think about?

If that were true most adolescent boys would be girls”

This book is full of common sense. I’m going to buy a bunch for my staff. Check it out.

This Week on StrengthCoach.com

First up is Part 2 of Using the FMS in Team Settings. I hope this clears some things up for some of you and get you to an FMS course. Next up is a great article from Buffalo Bills Asst Strength and Conditioning Coach Sean Hayes on metabolic conditioning for basketball called simply Basketball Pattern Runs- Metabolic Conditioning. Prior to joining the Bills Sean was responsible for Men’s and Women’s Basketball at Clemson. This is a great idea for specific on-court conditioning. Last up is another article from Bruce Kelly called Training a Golfer Using the TPI Template. Bruce wrote this in response to a forum post from site member Ray McCarthy. I really like this article as it shows how valuable the forum can be. Ray asked a question and it inspired Bruce to worite an article.

Video of the Week

Video of the week comes from Dewey Nelisen. In fact the next three weeks will come from Dewey. Dewey has been doing a lot of TRX work and has developed some excellent core progressions. This week will be anterior core progressions.

Don’t forget to check out the StrengthCoach Podcast  at www.strengthcoachpodcast.com.

Also make sure you check out www.strengthandconditioningwebinars.com. Last week Anthony added a webinar with Gray Cook that I’m sure many of you will want to check out.

Last but not least, Functional Strength Coach 3.0 is due out Oct 20^th. I anm trying to arrange a one day special for StrengthCoach.com members.

As a reminder, the articles and videos go up over the course of the week. Generally one each day. Also, you credit card statement for StrengthCoach.com will show a change from RylanLee.com, not StrengthCoach.com.  I received three emails this past week from new members that were confused. Hope you enjoy the week.

The End of Overeating

One of the many new subjects I’m studying at my new school Automobile University is nutrition. I just finished listening to The End of Overeating-Taking Control of the Insatiable American Appetite . The End of Overeating is one of those books that contains way too much info. The first section of the book was riveting. I couldn’t stop talking to my friends about it. The middle was painfully boring. I forced my way through it hoping it would reach the level of the initial chapters. The end basically told me to eat more protein, good fat and fibrous carbs. Truth is, I knew all this already.

What I didn’t know is what was so riveting about the book. Did you know that:

- 1 out of every 2 dollars spent on food in the US is spent in a restaurant?

- Panda express is a billion dollar company who pre-fries all their food and then refries it at the site?

There is a huge amount of info in the beginning of the book that will blow you away and make you understand why it is so difficult to eat well. Unfortunately millions of dollars is spent in the restaurant industry trying to get us to overeat. The book states “the goal is to get you hooked”.

Just beware, restaurants are operated for a profit. They could care less about your health. In reality it may be worse than not caring. They are intentionally trying to make you fat because making you fat makes them money. Read The End of Overeating until you hit the boring research stuff, then read the last few chapters but, read The End of Overeating.

11 Clues You Might Be a Gym Geek

Take this quiz and give yourself one point for each yes answer. Please note, this is intended to be funny. Don’t get all bent out shape unless you score over 5.  If you score a six you won’t find this funny at all and will join the ranks of people who really don’t like me.

1- Is the first thing you do when you get on the gym floor put on your IPOD?

2- Have you ever called anyone “Bro” in the gym?

3- Do you lift more than once a month in a tank top or have you ever contemplated cutting the sleeves off a shirt with a collar?

4- Have you ever lifted in a knit hat?

5- Do you do 1/2 chinups and use the excuse it hurts your shoulder?

6- Do you bench every Monday?

7- Have you ever done this workout. Bench–> Cheat Curls ( done in a squat rack with 95 lbs.)–> Stairmaster?

8- Have you ever tried to convince yourself that running is leg work?

9- Have you ever muttered the phrase “All you” at the end of a friends bench press set?

10- Have you ever used knee wraps with less than 225 lbs. on the bar?

11- Do you or have you ever owned lifting gloves?

1-4 You are probably still OK

5-8 You have a problem. Recovery is still possible however

9-11 You are “the guy” everyone laughs at in the gym.