tag:blogger.com,1999:blog-12859336956530710662024-03-05T06:20:45.360-05:00Advanced TrainingTake It To the Next LevelGeorge Mahoneyhttp://www.blogger.com/profile/14458297473221473878noreply@blogger.comBlogger170125tag:blogger.com,1999:blog-1285933695653071066.post-34515216043170349442019-02-18T15:16:00.006-05:002021-01-21T08:49:23.839-05:00A Letter To College Bound Football PlayersYou had your signing day.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTtYopQp-nYPT47OKtCQLzNEhmHmRAx9mBk-sNWcDtrE-sAmCsta21vjfbIb7Rtqp5-SiNAvEUQfPxZLY7sjf_cKNE2-CCBAY16bHmipOjIbe_CQfKHLjJsn52Z6zw00uUCpdhwqjSRqf_/s1600/national-signing-day-2019-news-rumors-rankings-recruiting-tracker.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="724" data-original-width="1300" height="178" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTtYopQp-nYPT47OKtCQLzNEhmHmRAx9mBk-sNWcDtrE-sAmCsta21vjfbIb7Rtqp5-SiNAvEUQfPxZLY7sjf_cKNE2-CCBAY16bHmipOjIbe_CQfKHLjJsn52Z6zw00uUCpdhwqjSRqf_/s320/national-signing-day-2019-news-rumors-rankings-recruiting-tracker.jpg" width="320" /></a></div>
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You signed your commitment letter.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaNsIb-SLyJUgvqIgaYgz_kUF223ytclUf-xq-cH_Yurs_4WFYMjMmy0t44qYUGVowD2pgRoCoZdo7yE6tuv54KePxd3UbXfL_heDttiDqIrvtGSfE-M7PXVczGIxniUnPxD4kIowmnD_a/s1600/letter.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="283" data-original-width="425" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaNsIb-SLyJUgvqIgaYgz_kUF223ytclUf-xq-cH_Yurs_4WFYMjMmy0t44qYUGVowD2pgRoCoZdo7yE6tuv54KePxd3UbXfL_heDttiDqIrvtGSfE-M7PXVczGIxniUnPxD4kIowmnD_a/s320/letter.jpg" width="320" /></a></div>
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Everyone you know is now looking at you like you are an NFL celebrity, even though you haven't even played one down of college football.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwWDRP_VCij3ROesAw-YLozTKB9pls5IAKiUEtJBK8l-L9RttolrIHmSZd7Eq65aCjaTqcUD3f8ahgAZ6ltYL7p_5sLCUPssiJxi7RLBVdFizaPWInWbVYVpgaaleQOPRk3GfZavXl4jL0/s1600/okfefiakof8btfhpezsb.webp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="853" data-original-width="1280" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwWDRP_VCij3ROesAw-YLozTKB9pls5IAKiUEtJBK8l-L9RttolrIHmSZd7Eq65aCjaTqcUD3f8ahgAZ6ltYL7p_5sLCUPssiJxi7RLBVdFizaPWInWbVYVpgaaleQOPRk3GfZavXl4jL0/s320/okfefiakof8btfhpezsb.webp" width="320" /></a></div>
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While most people think you are set for life, the reality is that the journey is really just beginning.<br />
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Just because you committed to a college, it doesn't mean the hard work is over or that the toughest parts are past you.<br />
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In fact, the first few seasons as a college football player will be the toughest.<br />
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<li>You will be away from home</li>
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<ul>
<li>You will be distracted with co-ed dorm rooms, frat parties, and no parents checking up on what time you come home at night.</li>
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<ul>
<li>You will be a tackling dummy</li>
</ul>
<ul>
<li>You will be a scout team player</li>
</ul>
<ul>
<li>You may not make the travel squad</li>
</ul>
<ul>
<li>You may make the travel squad but still have to play in the JV game on Sunday (after a long weekend of traveling and standing on the sidelines watching your team play)</li>
</ul>
</blockquote>
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As you begin your journey towards becoming a college football player, here are 5 things you absolutely need to remember.<br />
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Ignore them at your own risk, but don't be surprised if your career is over before it even started.<br />
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<b><span style="font-size: large;">1. Represent ...</span></b><br />
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Whether you like it or not, you are a walking billboard for your high school, your neighborhood, and your family.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsIV75_lZwmIAYXDmV0J3cb1genlnLUSU_uY6D1E0QUukHo8OuBaFcIgBJjIezOHnLhPnItQSCuhOkTOTUWr0TkLEbMw580orX1xRpM2iBSYAs156ajOtYixF5XAiQLzUcDuRA0Rerso0_/s1600/reggie-bush-eye-black.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="244" data-original-width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsIV75_lZwmIAYXDmV0J3cb1genlnLUSU_uY6D1E0QUukHo8OuBaFcIgBJjIezOHnLhPnItQSCuhOkTOTUWr0TkLEbMw580orX1xRpM2iBSYAs156ajOtYixF5XAiQLzUcDuRA0Rerso0_/s1600/reggie-bush-eye-black.jpg" /></a></div>
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How you play and how you handle yourself could dictate if your college bothers to recruit another player ever again from your high school.</div>
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Come into camp out of shape, they will question your school's strength and conditioning program.</div>
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Practice without emotion, they will question your school's heart.</div>
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Show up late or miss practices, they will question your school's character.</div>
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Quit ... and they will never question anything again about your school. That ONE ACTION will define everything they need to know.</div>
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<b><span style="font-size: large;">2. Don't Quit </span></b><br />
<b><span style="font-size: large;"><br /></span></b>
Social media is flooded with images of high school football players "committing" to colleges in early February.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQp_KLJF1zvEStiuJXyySdvQV8R8EZe0jdfHtSUyap6X4OcdzExvWFJ4X3pmFTAABYoDn64cJvFybEIRmIl1AFXXd_PdPBBkOjO_2eHlnGsi_gps3nOoWJarF5lwcEjG8e0YUNLXbWn6aR/s1600/02-03-16_UpperDublin_Signing_Slide-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="313" data-original-width="550" height="182" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQp_KLJF1zvEStiuJXyySdvQV8R8EZe0jdfHtSUyap6X4OcdzExvWFJ4X3pmFTAABYoDn64cJvFybEIRmIl1AFXXd_PdPBBkOjO_2eHlnGsi_gps3nOoWJarF5lwcEjG8e0YUNLXbWn6aR/s320/02-03-16_UpperDublin_Signing_Slide-1.jpg" width="320" /></a></div>
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Oddly, we never see the same posts when 50% of these same players quit.<br />
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Why?<br />
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Shame.<br />
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Unfortunately, this is shame you will have to carry with you for the rest of your life.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigEXyvk2FuPawwW5yzRlvWEIJ-MSLiIZz3SJjybWRF2WMBAcQol-FxPVDg6QcY9kPGJoSV7nPlHdJqbFE0gOVWMlLDLMAKBKUDgksHpHpjCJ84hULqeOE4U_JYv6DhfCdmCWLZqyhT1UV6/s1600/quit.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="267" data-original-width="497" height="171" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigEXyvk2FuPawwW5yzRlvWEIJ-MSLiIZz3SJjybWRF2WMBAcQol-FxPVDg6QcY9kPGJoSV7nPlHdJqbFE0gOVWMlLDLMAKBKUDgksHpHpjCJ84hULqeOE4U_JYv6DhfCdmCWLZqyhT1UV6/s320/quit.jpg" width="320" /></a></div>
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You can never get these years of your life back.<br />
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You will not be able to fill the void by playing men's flag football.<br />
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You will simply spend the next 60 years of your life looking back and wishing you haven't given up.<br />
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<b><span style="font-size: large;">3. The Scout Team</span></b><br />
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Be the defensive end from Purdue ...<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjX_yvFobg4_0vvFvALPYzRsCNSEfpOU47kbI2LxlSk02mE8k7KZGXSaP6AURZXYBqhyphenhyphenBsevBjhfeHJyCT3FeY5AGbrl4cYTgqQRsHe-XYxtn9FKErZYQ8DbOUiBGGulHkmlIIMbhxEmsdm/s1600/rudy-moviejpg-91c402bd8f7ea198.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="314" data-original-width="564" height="178" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjX_yvFobg4_0vvFvALPYzRsCNSEfpOU47kbI2LxlSk02mE8k7KZGXSaP6AURZXYBqhyphenhyphenBsevBjhfeHJyCT3FeY5AGbrl4cYTgqQRsHe-XYxtn9FKErZYQ8DbOUiBGGulHkmlIIMbhxEmsdm/s320/rudy-moviejpg-91c402bd8f7ea198.jpg" width="320" /></a></div>
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One of the greatest scenes from any movie ever is when Rudy gets into a fight during practice with the starting offensive tackle from Notre Dame.<br />
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The tackle was either a super nice guy or tired of tossing Rudy all over the practice field, so he let up on him at the point of attack. Rather than be grateful, Rudy goes berserk and says "Don't treat me like your little brother, I am the defensive end from Purdue." (Watch the full 4-second clip <a href="https://getyarn.io/yarn-clip/453d61a0-9006-4521-8eae-0bf6c843da3b" target="_blank">HERE</a>.)<br />
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The beauty of this scene is that Rudy took pride in his critical role as a scout player on the team. He wasn't crying about playing time or being used a blocking dummy.<br />
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He knew his best contribution to the team was to help the starting offense prepare.<br />
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To do that, he had to prepare like he was the starting defensive end from Purdue.<br />
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<b><span style="font-size: large;">4. Special Teams</span></b><br />
<b><span style="font-size: large;"><br /></span></b>
Contrary to popular belief, if you start on even one special team you are considered a starter.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9ffRwe2FEfP1jAiig3g4mjGDGTu29U_HQ0Oevc17ZMgL4ncQJnjr7cjvclGWgYrMk0q5rjx6J9gwM6O3jjFdYmiVY0nAnJ92we9RRGnCgfPipEhE_apIqs1gcd5kcT1wCS3vmsimedWFw/s1600/220px-Virginia_Tech_Hokies_block_punt_vs_Duke.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="186" data-original-width="220" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9ffRwe2FEfP1jAiig3g4mjGDGTu29U_HQ0Oevc17ZMgL4ncQJnjr7cjvclGWgYrMk0q5rjx6J9gwM6O3jjFdYmiVY0nAnJ92we9RRGnCgfPipEhE_apIqs1gcd5kcT1wCS3vmsimedWFw/s1600/220px-Virginia_Tech_Hokies_block_punt_vs_Duke.jpg" /></a></div>
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<b><span style="font-size: large;"><br /></span></b>
During your freshman year (and every year for that matter), you should fight, scratch, and claw for a way to play on special teams.<br />
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Don't let your ego get in the way of you volunteering to run down on kickoffs or attempting to block a punt.<br />
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If you are not slated as first string on any special teams, volunteer to be a scout player. It may be tiring running down on 12 kick-offs in a row for the starting kick-off return team, but it will be worth it in the long run.<br />
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<b><span style="font-size: large;">5. Train</span></b><br />
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I remember being humbled the first day I walked into our college weight room.<br />
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The first thing I saw was a 175lb freshman corner back repping out 225 x 23 on bench press like water.<br />
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It didn't take a genius to realize I wasn't in Staten Island anymore ...<br />
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The longest time you will have to train in your football career without interruptions is from the last game of your senior season until when your college camp begins.</div>
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There are no spring practices or summer practices that would normally slow down your progress like they did when you were in high school.</div>
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Sadly, many seniors don't take advantage of this. </div>
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Time and time again, we see things like the senior prom (and the trip immediately after) and graduation parties take priority over training.</div>
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Fast forward to them puking on the sidelines after failing their college conditioning test, wishing they hadn't wasted their summer clinging to their glory days.</div>
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If you are serious about playing college football, I highly recommend that all college bound seniors perform the following steps.</div>
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<blockquote class="tr_bq">
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<ul>
<li>Contact your college's strength and conditioning coach</li>
</ul>
<ul>
<li>Get a copy of your off-season strength and conditioning manual</li>
</ul>
<ul>
<li>Find out exactly what you will be testing on when report to camp (this includes repetitions, sets, and rest times)</li>
</ul>
<ul>
<li>Find a coach who can teach you how to properly execute these movements and complete these conditioning tests</li>
</ul>
<ul>
<li>Find other college athletes to train with who will hold you accountable and take your training to the next level</li>
</ul>
</blockquote>
</blockquote>
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<b><u>Wrap-Up</u></b></div>
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<b><u><br /></u></b></div>
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Playing college football is a full time commitment. In many, many cases it is more like a job than it is an after-school hobby.</div>
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You will be thrown on a field with grown men who are 4 to 5 years older than you, coached by other grown men whose livelihood depends on how well you play.</div>
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It is not going to be easy, but it is the hard times that make us strong.</div>
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Not matter how hard it gets, DON'T QUIT!!!</div>
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<br />George Mahoneyhttp://www.blogger.com/profile/14458297473221473878noreply@blogger.com0tag:blogger.com,1999:blog-1285933695653071066.post-89537656747756459882018-08-11T11:04:00.003-04:002021-01-21T07:57:50.941-05:00Toughman 2018It's been a year since my last blog post.<br />
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Some major life commitments have forced me to go somewhat "underground", but fear not ... Advanced Training is alive and well.<br />
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As always, we have a small crew of overachievers pushing each other to take themselves to the next level.<br />
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Having said that, it is only fitting that I come out from the cave and write about our 2018 Toughman.<br />
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<b><u>The Event</u></b><br />
<b><u><br /></u></b>
The event is the same as it has been since 2015<br />
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<br />
<b><u>The Crew</u></b><br />
<b><u><br /></u></b>
The crew was a bit different.<br />
<br />
We had a nice combination of washed-up "old-guys" competing with college athletes.<br />
<br />
<div>
<br /></div>
<b><u>The Write-Up</u></b><br />
<b><u><br /></u></b>
The write-up will follow the same path we path as last year, where we show full film footage of each person's event plus a short bio on each athlete.<br />
<br />
Special Thanks to James Uske for expertly filming our competition.<br />
<br />
And with that ... let's begin.<br />
<br />
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<b><u><span style="font-size: large;">7th Place: Andrew Cortese</span></u></b></div>
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<ul>
<li>Finish Time: 1 minute 45.5 seconds</li>
<li>Previous Best: 1 minutes 29.6 seconds (2017)</li>
<li>2018 Pre-Test Rank: 5th</li>
<li>Number of Years in Toughman: 2</li>
<li>Best Event: 1st set of High Handle Prowler (had the 2nd best time at 7 seconds)</li>
<li>Worst Event: Sled Pull (had the worst time at 34 seconds)</li>
</ul>
<div>
I can say without hesitation that Cortese's 2018 Toughman performance was THE most wild and uncoordinated event I had ever seen.<br />
<br />
He lost a slider within seconds of his start, he kicked the other slider about 20 yards, and then he threw the farmer's walk (and almost himself) down a hill.<br />
<br />
He then proceeded to wipe out every cone during the Prowler Station.<br />
<br />
This comedy of errors put Cortese at the Sled Pull at 55 seconds.<br />
<br />
This is a critical point for 3 reasons.<br />
<br />
1. This was the longest it took any competitor to get the Sled Pull (the average time was 45 seconds)<br />
2. In 2017, Cortese had THE FASTEST TIME to get to the Sled Pull (43 seconds)<br />
3. In 2017, Cortese had THE LONGEST TIME to complete the Sled Pull (an "honor" he was able to achieve again in 2018)<br />
<br />
Putting all of this information together leads me to believe Cortese came in with a strategy ... a strategy that on paper looked really good.<br />
<br />
<br />
<ul>
<li>Maximize my strengths --> use my speed to fly through the first 3 events</li>
<li>Minimize my weaknesses --> give myself a buffer for the sled which I know will give me a hard time</li>
<li>Finish Strong --> use my stamina and grit to finish strong on the last set of sliders</li>
</ul>
</div>
While I agree with the Strategy, the wild execution took valuable seconds off the clock and valuable energy from his soul.<br />
<br />
As a wise man once said, "The Best Strategy Is Execution"<br />
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<b><u><span style="font-size: large;">6th Place: Drew Olsen</span></u></b></div>
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<ul>
<li>Finish Time: 1 minute 36.4 seconds</li>
<li>Previous Best: 1 minute 19.6 seconds (2017 Toughman Winner)</li>
<li>2018 Pre-Test Rank: 6th</li>
<li>Number of Years in Toughman: 4</li>
<li>Best Event: 2nd set of High Handle Prowler (had the 2nd best time at 7 seconds)</li>
<li>Worst Event: Sled Pull (had the 2nd worst time at 31 seconds)</li>
</ul>
<div>
As another wise man once said, "Hard Work Beats Talent When Talent Doesn't Work Hard".<br />
<br />
In the 2018 Toughman, Drew Olsen was the embodiment of this statement. Getting a new job with long hours and a horrible commute had really cut into Drew's training time.<br />
<br />
Unfortunately, the prowler didn't care about his job or his commute.<br />
<br />
The end result was a 15 second increase from his title winning Toughman time from 2017.<br />
<br />
Knowing Drew, this dip in his performance is not sitting well. I expect him back at his 2017 form (or better) by next year's event.<br />
<br />
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<b><u><span style="font-size: large;">5th Place: Joe Mreczko</span></u></b></div>
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<ul>
<li>Finish Time: 1 minute 25.5 seconds</li>
<li>Previous Best: 1 minute 35.5 seconds</li>
<li>2017 Pre-Test Rank: 8th</li>
<li>Number of Years in Toughman: 2</li>
<li>Best Event: 1st set of High Handle Prowler (had the best time at 6 seconds)</li>
<li>Worst Event: 1st set of Sliders (had the 2nd worst time at 12 seconds)</li>
</ul>
<div>
At the risk of being repetitive, I am obliged to repeat the same quote again.<br />
<br />
"Hard Work Beats Talent When Talent Doesn't Work Hard"<br />
<div style="text-align: center;">
- me ... 30 seconds ago</div>
<br />
Like Olsen, Joe Mreczko was also the embodiment of this statement in 2018 ... except on the polar opposite side of it.<br />
<br />
He was not born with nearly the same talent as many of the other competitors, but he trained like an animal and changed his diet to help get him on the same playing field.<br />
<br />
After losing over 20 lbs, Joe was able to trim 10 seconds off of his 2017 time.<br />
<br />
This is an incredible feat, considering Joe was physically unable to compete in Toughman Events prior to last year.<br />
<br />
The biggest question for 2019 is will his success kill his motivation to trim another 10 seconds off of his time?<br />
<br />
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<b><u><span style="font-size: large;"><br /></span></u></b></div>
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<b><u><span style="font-size: large;">4th Place: Jacob Buser</span></u></b></div>
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</div>
<ul>
<li>Finish Time: 1 minute 22 seconds</li>
<li>Previous Best: N/A</li>
<li>2018 Pre-Test Rank: 4th</li>
<li>Number of Years in Toughman: 1 (Rookie)</li>
<li>Best Event: Sled Pull (had the best time at 19 seconds)</li>
<li>Worst Event: 2nd set of Sliders (had the worst time at 18 seconds)</li>
</ul>
<div>
In his Toughman debut, this Advanced Training Rookie put on a pretty impressive performance.<br />
<br />
He recorded the fastest times in 3 different events.<br />
<br />
<ul>
<li>1st High Handle Prowler (6 seconds)</li>
<li>Low Handle Prowler (8 seconds)</li>
<li>Sled Pull (19 seconds)</li>
</ul>
<br />
Unfortunately, Jacob had one major weakness.<br />
<br />
To the untrained eye, people would say it was the Sliders.<br />
<br />
Given that he had the slowest time of any competitor on the first set of sliders AND the second set, this would make sense.</div>
<div>
<br />
But to the trained eye (which I clearly have), Jake's one weakness was the rookie mistake of DOMINATING individual events and now flowing from one event to the next.<br />
<br />
If you carefully watch his video, take note of the valuable seconds lost during the each of the following:<br />
<br />
<ul>
<li>The extra steps taken after dropping the farmers walk</li>
<li>Pushing the prowler too far past the end line</li>
<li>Pulling himself off of the bucket during the Sled Pull</li>
<li><br /></li>
</ul>
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<i><br /></i>
<i>Major, major side notes:</i><br />
<br />
<ul>
<li><i>Past winners have always flowed from one event to the next (watch footage of Ryan Smith or Drew Olsen)</i></li>
<li><i>Joe Sarno lost the 2015 Toughman to the great Ryan Smith by 1.2 seconds. The reason ... he did the same thing Buser did with the Sled Pull. He dominated it and then stared at it before going to the sliders.</i></li>
</ul>
<div>
The good news for Jacob (and the bad news for everyone else) is that he has both talent and an insane work ethic. </div>
<div>
<br /></div>
<div>
I wouldn't be surprised if he pulled a Mreczko and trimmed 10 seconds off his time next year.</div>
</div>
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<b><u><span style="font-size: large;"><br /></span></u></b></div>
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<b><u><span style="font-size: large;">3rd Place: Joe Trunzo</span></u></b></div>
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</div>
<ul>
<li>Finish Time: 1 minute 17.4 seconds</li>
<li>Previous Best: N/A (performed under another Toughman Format)</li>
<li>2018 Pre-Test Rank: 7th</li>
<li>Number of Years in Toughman: 2</li>
<li>Best Event: 1st High Handle Prowler (had the best time at 6 seconds)</li>
<li>Worst Event: 1st set of Sliders (had the 2nd worst time at 12 seconds)</li>
</ul>
<div>
At the ripe age of 31, Joe Trunzo is the self-proclaimed oldest man to compete in the Toughman.<br />
<br />
Rather than talk about how he optimizes his body through training and nutrition, I am going to take a completely different angle.<br />
<br />
In all of my years as a coach, I have never seen someone combine the perfect blend of the following 3 items.<br />
<br />
1. Hating to Lose<br />
2. Playing Head Games<br />
3. Learning from the past<br />
<br />
Think carefully through Advanced Training History.<br />
<br />
Which guys do you know truly had all 3?<br />
<br />
<i>Side note: off the top of my head 2 guys come close, but they fell a bit short in one category</i><br />
<br />
<ul>
<li><i> Ryan Smith --> He definitely played head games, but he just made people angry. Trunzo makes people angry. He has them doubting themselves. He has them thinking they are better than they really are. The man is a hypnotist.</i></li>
<li><i>Frank Torres --> Frank's "head game" game is legendary and he definitely hates to lose. Having said that, I can say without a shadow of a doubt he does not learn from the past. In fact, I think he takes pride in making the same mistakes over and over again.</i></li>
</ul>
<br />
<br />
Back to Joe ...<br />
<br />
By studying film of past competitors, Joe took full advantage of the flowing from one drill to the next. If you watch the clip below, you will see very little wasted time going from one drill to the next.<br />
<br />
In fact, he finished in the top 3 of every event ...<br />
<br />
.... except the first one ... sliders.<br />
<br />
In my not so humble opinion, I believe this is where Joe lost it.<br />
I think he wanted to start slow to not outpace himself, but he may have started a bit too slow.<br />
<br />
Being the master strategist that he is, there is no doubt this will be corrected next year.<br />
<br />
If he fixes that (and his banged up shoulder), he is trimming another 5 seconds off of his time.<br />
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<b><u><span style="font-size: large;">2nd Place: Pete Amerosi</span></u></b></div>
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<ul>
<li>Finish Time: 1 minute 15.8 seconds</li>
<li>Previous Best: N/A (performed under another Toughman Format)</li>
<li>2018 Pre-Test Rank: 2th</li>
<li>Number of Years in Toughman: 3</li>
<li>Best Event: 2nd set of Sliders (had the best time at 11.8 seconds)</li>
<li>Worst Event: 2nd set of High Handle Prowlers (had the 2nd worst time at 11 seconds)</li>
</ul>
<div>
If I had to explain Pete Amerosi's 2018 Toughman Event in one word it would be FLAWLESS.</div>
<div>
<br /></div>
<div>
While he didn't come in first, he maximized his performance by combing the perfect blend of finesse, strength and stamina throughout the entire event.</div>
<div>
<br /></div>
<div>
Some would call Pete the "OG" of the Advanced Training Toughman. He started his journey in <a href="http://www.mahoneyadvancedtraining.com/2011-results.html" target="_blank">2011 </a>(where he and many others tapped-out) and continued in <a href="http://www.mahoneyadvancedtraining.com/2012-results.html" target="_blank">2012</a> (where he placed 9th)</div>
<div>
<br /></div>
<div>
He then came out of retirement in 2018 and trained insanely hard, resulting in a 2nd place finish.</div>
<div>
<br /></div>
<div>
His time of 1 minute 15.8 seconds is the fifth fastest time ever recorded in this Toughman format. The only people that have ever beat him were Ryan Smith (2015, 2016) and Joe Sarno (2015, 2018).</div>
<div>
<br /></div>
<div>
For those of you who want to study what good looks like, watch this film ...</div>
<div>
<br /></div>
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<b><u><span style="font-size: large;">1st Place: Joe Sarno (Gold Medal)</span></u></b></div>
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<ul>
<li>Finish Time: 1 minute 13.9 seconds</li>
<li>Previous Best: 1 minute 15.6 seconds</li>
<li>2018 Pre-Test Rank: 1st</li>
<li>Number of Years in Toughman: 3</li>
<li>Best Event: 1st set of Sliders (had the best time at 9 seconds)</li>
<li>Worst Event: 2nd set of Sliders (only came in 3rd at 13.4 seconds)</li>
</ul>
<div>
<br /></div>
<div>
2018 was the year of Joe Sarno, as he won both <a href="http://www.mahoneyadvancedtraining.com/challenge-2018.html" target="_blank">THE CHALLENGE</a> and the TOUGHMAN.</div>
<div>
<br /></div>
<div>
He is only the 3rd person to ever do that in Advanced Training history (including Drew Olsen and Eric Heedles).</div>
<div>
<br /></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMPqsNKS7je-AOGyluHx9GYnVhLE_A4CbXNF6fTBFghgn7f8hYFGGwURPqBOc2HeOrOnyfuJSyfSlVMLlDcbOT4OAxsrbUAda4oxpIUJf5fpiK202JM069rED0z-2j53H2m1LEcjBfiGud/s1600/img-3408-1.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="335" data-original-width="314" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMPqsNKS7je-AOGyluHx9GYnVhLE_A4CbXNF6fTBFghgn7f8hYFGGwURPqBOc2HeOrOnyfuJSyfSlVMLlDcbOT4OAxsrbUAda4oxpIUJf5fpiK202JM069rED0z-2j53H2m1LEcjBfiGud/s320/img-3408-1.jpeg" width="299" /></a></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
While training for the Toughman, Joe won 8 of his last 9 challenges putting fear into his competitors ... and rightfully so.</div>
<div>
<br /></div>
<div>
As each Challenge passed, he seemed to get stronger, faster, and gain more endurance.</div>
<div>
<br /></div>
<div>
This progression carried directly over into the Toughman as Joe blasted through the first 5 events in record breaking time.</div>
<div>
<br /></div>
<div>
While I used the word FLAWLESS to explain Amerosi's event, I would you use the word GLORIOUS to explain Sarno's.</div>
<div>
<br /></div>
<div>
He had the fastest time on 4 of the first 5 events and hit the Sled Pull a full 5 seconds before any other competitor.</div>
<div>
<br /></div>
<div>
Had he not lost a slider, he would have easily been the first person to break the 1 minute 10 second mark in the Toughman.</div>
<div>
<br /></div>
<div>
There is not much more I can say about this performance. </div>
<div>
<br /></div>
<div>
I believe the video speaks for itself.</div>
</div>
<div>
<br /></div>
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<b><u><span style="font-size: large;">Wrap-Up</span></u></b></div>
<div>
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<b><u><span style="font-size: large;"><br /></span></u></b></div>
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Advanced Training has always been about creating an insane competitive environment, where people can push each other to take themselves to the next level.</div>
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<br /></div>
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This is the first year where I had to do very little pushing.</div>
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The guys in this crew did it all by themselves and it has been my proudest moment as a coach to watch them develop into men.</div>
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<ul>
<li>The final results can be found <a href="http://www.mahoneyadvancedtraining.com/2018-results.html" target="_blank">HERE</a>.</li>
<li>Event splits can be found <a href="http://www.mahoneyadvancedtraining.com/event-splits.html" target="_blank">HERE</a>.</li>
<li>A list of every past Toughman Winner can be found <a href="http://www.mahoneyadvancedtraining.com/past-winners.html" target="_blank">HERE</a>.</li>
</ul>
</div>
George Mahoneyhttp://www.blogger.com/profile/14458297473221473878noreply@blogger.com0tag:blogger.com,1999:blog-1285933695653071066.post-27249774251091112632017-08-12T22:29:00.004-04:002021-01-21T07:58:25.160-05:00Toughman 2017The event was still the same ...<br />
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<br />
But many of the players were different ...<br />
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWivDmjKIwbonna9xsPF7DVThLb6D0-9Fifrl13m5_AfW7BtjBINHtQbWcTow_2pp3DlIvxdsU-HcN8Tyl1q1-e3dhutrAwJhjlEinKQyVwkDCVtE3H8lkKt7YbZGS5Kh0u6KTPjqBAS8Q/s1600/Photo+Jul+29%252C+7+15+33+AM.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWivDmjKIwbonna9xsPF7DVThLb6D0-9Fifrl13m5_AfW7BtjBINHtQbWcTow_2pp3DlIvxdsU-HcN8Tyl1q1-e3dhutrAwJhjlEinKQyVwkDCVtE3H8lkKt7YbZGS5Kh0u6KTPjqBAS8Q/s320/Photo+Jul+29%252C+7+15+33+AM.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">6 of the brave 9</td></tr>
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As was the belt ....</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkJQCAGVfoklRf_-HOMTLGdyWC4lvWuFoWxh0RzGHmKhpx6qoDfL8JFreH8S4laoBv2lbuVsUGeuHKV5mJfxAKwF3Za6nRR4UGKxDO-hzolRroQ1ja8rKmmfNIVvNqTX8Dhmv7lHhCKqdu/s1600/ScreenHunter_15+Aug.+12+21.11.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="232" data-original-width="334" height="220" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkJQCAGVfoklRf_-HOMTLGdyWC4lvWuFoWxh0RzGHmKhpx6qoDfL8JFreH8S4laoBv2lbuVsUGeuHKV5mJfxAKwF3Za6nRR4UGKxDO-hzolRroQ1ja8rKmmfNIVvNqTX8Dhmv7lHhCKqdu/s320/ScreenHunter_15+Aug.+12+21.11.jpg" width="320" /></a></div>
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And the highlight video ... </div>
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It is much shorter, shows only the highlights, and does not reveal the winner.</div>
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At the request of the competitors, the reporting of the results will also be different. </div>
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A mini-bio will be provided for each athlete, along with their test results, and the raw footage of their entire Toughman Event.</div>
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With that, enclosed are the results of the 2017 Toughman.</div>
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<b><u><span style="font-size: large;">9th Place: James Uske</span></u></b></div>
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<ul>
<li>Finish Time: 1 minute 43.6 seconds</li>
<li>Previous Best: 2 minutes (2016)</li>
<li>2017 Pre-Test Rank: 7th</li>
<li>Number of Years in Toughman: 3</li>
<li>Best Event: 4th place in first set of Sliders (11 seconds)</li>
<li>Worst Event: 9th place in Farmer's Walk (11 seconds)</li>
</ul>
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The <a href="http://www.mahoneyadvancedtraining.com/challenge-2015.html" target="_blank">2015 Toughman Champ</a> put in a very solid effort by trimming almost 17 seconds off of his<a href="http://www.mahoneyadvancedtraining.com/2016-results.html" target="_blank"> 2016 Toughman time.</a><br />
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This is quite impressive given he had to miss formal Toughman Training for a few weeks due to a family vacation.<br />
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A normal person would have just bailed from the competition, but Uske made the most of his situation by doing plate pushes, rows, and db farmers walks at the local gym in Ocean City, Maryland.</div>
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<b><u><span style="font-size: large;">8th Place: Joe Mreczko</span></u></b></div>
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<ul>
<li>Finish Time: 1 minute 35.4 seconds</li>
<li>Previous Best: N/A</li>
<li>2017 Pre-Test Rank: 5th</li>
<li>Number of Years in Toughman: 1 (Rookie)</li>
<li>Best Event: 1st place in the Farmer's Walk (7 seconds) and the Sled (22 Seconds)</li>
<li>Worst Event: 9th place in both sets of sliders (13 seconds and 25.3 seconds)</li>
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While Joe has trained with us for years, this is the first year he ever competed in the actual Toughman Event.<br />
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His strong grip helped him dominate both the farmers walk and sled pull, but his size got the best of him on both sets of sliders.<br />
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If Joe improves his relative body strength, he will finish in the Top 3 of the 2018 Toughman. He already set a PR for pull-ups last week by getting 15. Not bad for a guy who weighs 245 lbs<br />
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<b><u><span style="font-size: large;">7th Place: Joe O'Neill</span></u></b></div>
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<ul>
<li>Finish Time: 1 minute 33 seconds</li>
<li>Previous Best: 1 minute 43 seconds</li>
<li>2017 Pre-Test Rank: 9th</li>
<li>Number of Years in Toughman: 2</li>
<li>Best Event: 1st in both High Prowler Pushes (6 seconds and 8 seconds)</li>
<li>Worst Event: 9th in first set of sliders (13 seconds)</li>
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Last year's <a href="http://advancedtrainingsi.blogspot.com/search/label/Toughman" target="_blank">HONORABLE MENTION</a> winner was predicted to come in last both in 2016 and 2017.<br />
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When Joe saw this year's <a href="http://www.mahoneyadvancedtraining.com/2017-pre-test-rank.html" target="_blank">pre-test rankings</a>., he questioned the morals and social habits of every other guy in the program. He also took his training to another level in order to prove everyone else wrong.<br />
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And that he did ... not only did he not come in last ... he took 10 seconds off of his 2016 time.<br />
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It probably would have been lower had he not had to redo his first set of sliders due to a mental error.<br />
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My bet is that he breaks 1:25 in 2018.<br />
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<b><u><span style="font-size: large;">6th Place: John Esposito</span></u></b></div>
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<ul>
<li>Finish Time: 1 minute 30.1 seconds</li>
<li>Previous Best: N/A</li>
<li>2017 Pre-Test Rank: 3rd</li>
<li>Number of Years in Toughman: 1 (Rookie)</li>
<li>Best Event: 1st place in the 2nd set of sliders (12.9 seconds)</li>
<li>Worst Event: 9th in the 2nd set of High Handle Prowlers (15.5 seconds)</li>
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Before the event, I honestly had no idea where I thought John would place. While training for the competition, he would have events where he was mediocre and then he would have events where he smoked everyone (including me). What made it more confusing was that this would happen on the same day with the same Toughman tool.<br />
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If the stars happened to align and John had a good day, I knew he had the potential to win the entire thing.<br />
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Unfortunately, John had two major errors during the event.<br />
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1. He dropped the farmer's walk.<br />
2. He fell doing into the low handles on the prowler.<br />
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If you watch the video, you will see that John is the only one to attempt to carry the farmer's walk with one hand.<br />
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Even though he dropped it, I respect his grit.<br />
It's exactly how he plays on a football field.<br />
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<b><u><span style="font-size: large;">5th Place: Andrew Cortese</span></u></b></div>
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<ul>
<li>Finish Time: 1 minute 29.6 seconds</li>
<li>Previous Best: N/A</li>
<li>2017 Pre-Test Rank: 6th</li>
<li>Number of Years in Toughman: 1 (Rookie)</li>
<li>Best Event: 1st in second High Handle Prowler Push (8 seconds)</li>
<li>Worst Event: 9th place in the Sled Pull (32 seconds)</li>
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Cortese's Toughman Event was the Tale of Two Cities.<br />
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He dominated the first 70% of the competition.<br />
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He actually got to the sled pull faster than any other competitor. Unfortunately, it also took him longer to do the sled pull than any other competitor. (The exact timing for these event splits can be seen at the end of this article.)<br />
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While he is certainly very strong for his 155lb frame (he is ranked 18th on the <a href="http://www.mahoneyadvancedtraining.com/top-20-all-time.html" target="_blank">overall Power Point List</a>), his hand size and grip strength wasn't good enough to get an effective pull on the chain. He took ten seconds longer on this than the faster person on the sled pull. Coincidentally, he lost the Toughman by those same 10 seconds.<br />
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Being an overachiever, I know he will close this gap in 2018.<br />
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If he does, he will be certainly be in the Top 3.<br />
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<b><u><span style="font-size: large;">4th Place: Bobby Wing</span></u></b></div>
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<li>Finish Time: 1 minute 27.7 seconds</li>
<li>Previous Best: N/A</li>
<li>2017 Pre-Test Rank: 8th</li>
<li>Number of Years in Toughman: 1 (Rookie)</li>
<li>Best Event: 1st place in Low Handle Prowler (7.5 seconds)</li>
<li>Worst Event: 7th place in both High Handle Prowlers (7.5 seconds and 15 seconds)</li>
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For 95% of the Toughman, Bobby Wing proved why he was the best running back in NYC 2 years in a row.<br />
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If anyone is a Tough Man, it is Bobby Wing. He would grind out yard after yard for St. Peter's High School even when the entire defense knew he was getting the ball.<br />
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Why his opponents would project him to come in 8th is beyond my comprehension.<br />
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Back to the 95% part ... Wing was on pace to push for a top 2 finish when he completely lost it on the second round of sliders.<br />
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It was the worst collapse I have seen since the Yankees blew a 3-0 playoff lead to the Red Sox in 2004.<br />
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While some people lose one slider, Wing found a way to lose two.<br />
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This easily cost him 5 seconds and a shot at the title.<br />
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<b><u><span style="font-size: large;">3rd Place: Fred Carpentieri</span></u></b></div>
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<li>Finish Time: 1 minute 25.7 seconds</li>
<li>Previous Best: N/A (did other Toughman format)</li>
<li>2017 Pre-Test Rank: 4th</li>
<li>Number of Years in Toughman: 2</li>
<li>Best Event: 1st place in First High Handle Prowler (6 seconds)</li>
<li>Worst Event: 9th place in Low Handle Prowler (12.3 seconds)</li>
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Carpentieri signed up for the Toughman about halfway through our training sessions. Had he had the full summer to train, he probably would be in the mix for the top slot.<br />
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What I like about Carpentieri is that he doesn't know mediocrity. I say this because he either does really good or really bad at each event of the competition.<br />
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Here is how he fared at each event compared to his peers, with the good being green and the red being bad. Notice there is no yellow for being mediocre.<br />
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<li><span style="color: red;">1st slider - 9th</span></li>
<li><span style="color: red;">Farmer's walk - 6th</span></li>
<li><span style="color: #274e13;">1st High Handle Prowler - 1st</span></li>
<li><span style="color: red;">Low Handle Prowler - 9th</span></li>
<li><span style="color: red;">2nd High Handle Prowler - 6th</span></li>
<li><span style="color: #274e13;">Sled Pull - 3rd</span></li>
<li><span style="color: #274e13;">2nd Sliders - 3rd</span></li>
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Side note: Carpentieri showed up late for the Toughman event and was technically banned. His time does not officially count, which is why he did not receive the Bronze Medal.<br />
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<b><u><span style="font-size: large;">2nd Place: Mario Mock (Silver Medal)</span></u></b></div>
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<ul>
<li>Finish Time: 1 minute 21.9 seconds</li>
<li>Previous Best: 1 minute 21.5 seconds</li>
<li>2017 Pre-Test Rank: 1st</li>
<li>Number of Years in Toughman: 3</li>
<li>Best Event: 1st in First and Second sets of Sliders (9 seconds and 12.5 seconds)</li>
<li>Worst Event: 8th in the first High Handle Prowler Push (8.5 seconds)</li>
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Over the past few years, Mock has proved himself to be a fierce competitor.<br />
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He is ranked 12th on the <a href="http://www.mahoneyadvancedtraining.com/top-20-all-time.html" target="_blank">overall Power Point List</a> ,he was the <a href="http://www.mahoneyadvancedtraining.com/challenge-2014.html" target="_blank">2014 Challenge Champ</a>, and he came in 2nd in the <a href="http://www.mahoneyadvancedtraining.com/2016-results.html" target="_blank">2016 Toughman</a>.<br />
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Unfortunately for Mock, he also came in 2nd in the 2017 Toughman.<br />
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While some would say this is an honor, a true competitor knows this is devastating. To come so close to glory 2 years in a row, only to lose it, is truly heart breaking.<br />
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Mock definitely had a disadvantage in this event.<br />
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The person who attended the most training sessions got to pick who went first. They also got to pick when they went.<br />
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That person picked Mock to go first and himself to go last.<br />
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That same person will be spoken about more in the next paragraph, as that person came in first place.<br />
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<b><u><span style="font-size: large;">1st Place: Drew Olsen (Gold Medal)</span></u></b></div>
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<ul>
<li>Finish Time: 1 minute 19.6 seconds</li>
<li>Previous Best: N/A (did other Toughman format)</li>
<li>2017 Pre-Test Rank: 2nd</li>
<li>Number of Years in Toughman: 3</li>
<li>Best Event: 1st place in the Sled Pull (22 seconds) </li>
<li>Worst Event: 5th in the first High Handle Prowler (7 seconds)</li>
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In the <a href="http://www.mahoneyadvancedtraining.com/2011-results.html" target="_blank">2011 Toughman</a>, Drew Olsen tapped out.</div>
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In the <a href="http://www.mahoneyadvancedtraining.com/2012-results.html" target="_blank">2012 Toughman</a>, he finished 12th. His finish time was 2 minutes and 20 seconds worse than the #1 competitor.<br />
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Long story short, Drew wasn't even close to winning a Toughman ...<br />
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... Until 2017 when he won the entire thing.<br />
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A few things to note:<br />
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<ul>
<li>Drew attended the most training session of any Toughman Competitor this year. Not only did this get him prepared, it also allowed him the opportunity to place himself in the last slot and Mock in the first slot.</li>
<li>Drew only came in first in one event in the competition. On the flip side, he never came in lower than 5th. This shows you are better off being pretty good at everything rather than really good at 1-2 things and really bad at everything else.</li>
<li>Drew also won the 2017 Challenge, giving him 2 awesome belts that no one can ever take away from him.</li>
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To me, the best part was watching Drew scream immediately after he won. It is always great to see a man soaked in emotion after his hard work and preparation brings him glory. (Check out around 1:35 in the video below.)<br />
<br /></div>
<div>
<br /></div>
<div>
<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/GfjUteVqJFk" width="560"></iframe>
</div>
<div>
<br /></div>
<div>
<div class="separator" style="clear: both;">
<b><u><span style="font-size: large;">Wrap-Up</span></u></b></div>
<div class="separator" style="clear: both;">
<b><u><span style="font-size: large;"><br /></span></u></b></div>
<div class="separator" style="clear: both;">
I hope you appreciated the new format of the reporting structure for the 2017 Toughman. If things got a bit hard to follow, much prettier pictures are provided in the links below.</div>
<div class="separator" style="clear: both;">
<br /></div>
<div class="separator" style="clear: both;">
To me, the most interesting link is the last one. This is where you can really break down how each athlete fared at each moment of the competition.</div>
<div class="separator" style="clear: both;">
</div>
<ul>
<li>The final results can be found <a href="http://www.mahoneyadvancedtraining.com/2017-results.html" target="_blank">HERE</a>.</li>
<li>A list of every past Toughman Winner can be found <a href="http://www.mahoneyadvancedtraining.com/past-winners.html" target="_blank">HERE</a>.</li>
<li>The 2017 Toughman Training Attendance can be found <a href="http://www.mahoneyadvancedtraining.com/sessions-attended.html" target="_blank">HERE</a>.</li>
<li>The splits for every event in the Toughman can be found <a href="http://www.mahoneyadvancedtraining.com/event-splits.html" target="_blank">HERE</a>.</li>
</ul>
</div>
George Mahoneyhttp://www.blogger.com/profile/14458297473221473878noreply@blogger.com0tag:blogger.com,1999:blog-1285933695653071066.post-91089901182883389312017-07-29T11:41:00.001-04:002021-01-21T07:58:40.217-05:00Challenge "2017"<div>
This blog post is being written specifically for those in the inner circle of Advanced Training. I don't want to waste their time talking about what "The Challenge" is or how it works or how it is the best / worst thing that has ever happened to our program.</div>
<div>
<br /></div>
<div>
If you are the one person who randomly found this page while googling a similarly named show on MTV, please click <a href="http://advancedtrainingsi.blogspot.com/2015/07/the-year-of-challenge.html" target="_blank">HERE</a> to find out more about the Advanced Training "Challenge".</div>
<div>
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiisHErKwi9uwoIYBIwO44f_fSXwSq_XuLWkf8jY2pmw2P5esOVx1RHfqwmNBCPaOFVKPmjrJJQqnEDnVLsODdXk3T6n3OkyreibP6mGODTbupOqi18pFITr0w4QRmcf8yu4l-beMVG8tWI/s1600/CHALLENGE_TRAILER_NoBug.mp4.00_00_22_00.Still002_edited.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiisHErKwi9uwoIYBIwO44f_fSXwSq_XuLWkf8jY2pmw2P5esOVx1RHfqwmNBCPaOFVKPmjrJJQqnEDnVLsODdXk3T6n3OkyreibP6mGODTbupOqi18pFITr0w4QRmcf8yu4l-beMVG8tWI/s320/CHALLENGE_TRAILER_NoBug.mp4.00_00_22_00.Still002_edited.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Almost as popular as the Advanced Training "Challenge"</td></tr>
</tbody></table>
<div>
<br /></div>
<div>
<b><span style="font-size: large;">Challenge 2017</span></b></div>
<div>
<b><span style="font-size: large;"><br /></span></b></div>
<div>
2017 was one of the most interesting "Challenge" years ever. </div>
<div>
<br /></div>
<div>
Here are just some of the record breaking statistics.</div>
<div>
<ul>
<li>72 different "Challenge" events (the previous best was 50 in 2015)</li>
<li>84 "Challenge" points by one person (the previous best was 49 in 2015, held by James Uske)</li>
<ul>
<li>2 Other People also beat the previously held 49 point record (collecting scores of 79 and 69 points)</li>
</ul>
<li>21 "Challenge" losses by one person (the previous worst was 7 in 2015, held by Nick Fugallo)</li>
<li>21 "Challenge" wins by two different people (the previous best was James Uske in 2015)</li>
</ul>
<div>
Some haters will say that old records were broken simply because so many "Challenge" events were held. (See bullet #1)</div>
</div>
<div>
<br /></div>
<div>
Those haters would be right.</div>
<div>
<br /></div>
<div>
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9Fa6yUpuHHBT0BjR9pg0iVqS57Byz49rqHXTG3raA3QcDl97bvPzxvFH59SpcRWvSnwfylVMgl6RXQAvCvNfj3A6Pk0TWmbOr1twVPpvymGeiXYOBcfd3q9EROsVmOXKWoVDZmOIYH25E/s1600/tenor.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="374" data-original-width="498" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9Fa6yUpuHHBT0BjR9pg0iVqS57Byz49rqHXTG3raA3QcDl97bvPzxvFH59SpcRWvSnwfylVMgl6RXQAvCvNfj3A6Pk0TWmbOr1twVPpvymGeiXYOBcfd3q9EROsVmOXKWoVDZmOIYH25E/s320/tenor.gif" width="320" /></a></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
Those same haters would also say that we had less people in the program, so the competitors had more of chance to collect more "Challenge" points.</div>
<div>
<br /></div>
<div>
Once again, the haters would be right.</div>
<div>
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4yRiWuVAIUznTkxxLydFivEggKu2xjLZ8bO4HozZb144F87p_akAuJ5UP4lue54elq2knnEud0GfJ6ANhQXUxAR70DxE-QbEe-pP3qzB_o5GVk7kXr1SYioeN253eoLgt_qa6y3QKv23v/s1600/CHAPPELLE_02_0211_HATERS_640x360.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="360" data-original-width="640" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4yRiWuVAIUznTkxxLydFivEggKu2xjLZ8bO4HozZb144F87p_akAuJ5UP4lue54elq2knnEud0GfJ6ANhQXUxAR70DxE-QbEe-pP3qzB_o5GVk7kXr1SYioeN253eoLgt_qa6y3QKv23v/s320/CHAPPELLE_02_0211_HATERS_640x360.jpg" width="320" /></a></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
What the haters may not want to admit is that this is the first year we had a "Challenge" at almost every single session. There was never a time where someone was too tired, too unimaginative, or too craven to make or accept a "Challenge".</div>
<div>
<br /></div>
<div>
For the first time ever, the "Challenge" turned into a habit and simply became part of the workout.</div>
<div>
<br /></div>
<div>
Here are how our top 4 competitors fared.</div>
<div>
<span style="font-size: large;"><br /></span></div>
<div>
<b><span style="font-size: large;">Third Place: Joe Mreczko (17 Wins, 18 Losses, 69 Points)</span></b></div>
<div>
<b><br /></b></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhb2_nzlCWJ07FdhiWpGYYyYnALR1pBMp1WICvTrK8jPLdbl3RbB2la-PDxwutM_pB7QhXM70WZCrzwC5z8s3qtLSRedwLhYh1RJxGxmJxV58dKM2LMog5E5fhN7HwXiWf3C_zBZfhr_sDc/s1600/FullSizeRender.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="583" data-original-width="1016" height="183" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhb2_nzlCWJ07FdhiWpGYYyYnALR1pBMp1WICvTrK8jPLdbl3RbB2la-PDxwutM_pB7QhXM70WZCrzwC5z8s3qtLSRedwLhYh1RJxGxmJxV58dKM2LMog5E5fhN7HwXiWf3C_zBZfhr_sDc/s320/FullSizeRender.jpg" width="320" /></a></div>
<div>
<b><br /></b></div>
<div>
Joe has been in and out of Advanced Training since 2008. </div>
<div>
<br /></div>
<div>
In his first 8 years, he only competed in 7 challenges. </div>
<div>
<br /></div>
<div>
In those 7 challenges, he only won 1 time.</div>
<div>
<br /></div>
<div>
Joe turned things around in 2017 by competing in 35 separate challenges and winning 17 times.</div>
<div>
<br /></div>
<div>
Due to surgery, Joe had to miss the first two months of training. Had he had more time and more opportunities, he would certainly have been a contender for first place.</div>
<div>
<br /></div>
<div>
Take note, many "Challenge" champions have had similar pasts (Smith, Uske, Kuyan, Mulligan). They have some tough years, some decent years, and then ... BANG!!! they become CHAMPS.</div>
<div>
<br /></div>
<div>
<b><span style="font-size: large;">Second Place: Andrew Cortese (21 Wins, 16 Losses, 79 Points)</span></b></div>
<div>
<b><span style="font-size: large;"><br /></span></b></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhb-9X0QiCRr3PZliotmzP3GMIRsefI7hoaZiCykXekUpGKQcXw3Fyco9mcbb-r6HzRqpkk-WRvyylzw-aRmeaKniwrHN8pfpjfSOY3HiExUpfEyUyjmAZFNowUNP_c1_NiAEQPW25bSGTZ/s1600/cortese.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="350" data-original-width="350" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhb-9X0QiCRr3PZliotmzP3GMIRsefI7hoaZiCykXekUpGKQcXw3Fyco9mcbb-r6HzRqpkk-WRvyylzw-aRmeaKniwrHN8pfpjfSOY3HiExUpfEyUyjmAZFNowUNP_c1_NiAEQPW25bSGTZ/s320/cortese.jpg" width="320" /></a></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
Cortese had the most impressive rookie "Challenge" season of any member of Advanced Training ever.</div>
<div>
<br /></div>
<div>
Never before (and possibly never again) will a first year guy collect so many points or have so many wins. (His 21 wins ties him for first all-time "Challenge" victories in a single season.)</div>
<div>
<br /></div>
<div>
In addition, he was the first person to truly ever master the "Versus" challenge, where two people compete in separate events and compare those results to determine the overall winner. </div>
<div>
<br /></div>
<div>
For example, he would challenge another person to do more reps of pull-ups than he could do reps of his own body weight on bench press. Whoever does the most reps wins.</div>
<div>
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiPhTp4ZFfdj7NlAVe_hyCzoVEZNQLImyHgUiuwc612ZeGPJmdgkSCQ2VyhlkohFAK1ejjfpO6y4Ob7fB5WWBorSvg9hoRYqrWA_91DmtOzFNJlgpeuxSElViagcwO4IyeojlgaQqWQDzA/s1600/Barbell-Rows-VS-Pull-Ups-and-Chin-Ups.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="400" data-original-width="378" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiPhTp4ZFfdj7NlAVe_hyCzoVEZNQLImyHgUiuwc612ZeGPJmdgkSCQ2VyhlkohFAK1ejjfpO6y4Ob7fB5WWBorSvg9hoRYqrWA_91DmtOzFNJlgpeuxSElViagcwO4IyeojlgaQqWQDzA/s320/Barbell-Rows-VS-Pull-Ups-and-Chin-Ups.jpeg" width="302" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Cortese in 2020</td></tr>
</tbody></table>
<div>
<br /></div>
<div>
To me, utilizing this "Versus" technique is what revolutionized the Advanced Training "Challenge" and enabled so many competitions.<br />
<br />
Essentially, it removed the excuse for people to deny the challenge, especially if both competitors got to execute something they both thought they were good at.</div>
<div>
<br /></div>
<div>
Cortese was on pace to break 100 points until life happened ...</div>
<div>
<br /></div>
<div>
And by life, I mean the prom, graduation parties, vacation, and everything else your <a href="http://advancedtrainingsi.blogspot.com/2014/07/your-opponent-doesnt-care.html" target="_blank">opponent won't care</a> about when step on the field.</div>
<div>
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvB1gINkSbgYfQHi7eQbBDi9fA-xQ2_qNtNsyocaPvLnYVoZl-aL1uRKv8Sxum59PXYUprxuIgs2g-k43jWepuHLe7i-LnGZnrS3Vr-5OOUPodBGKzimbZcNI1VLU4gHKehzHDgkwGiRBv/s1600/lbs.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="440" data-original-width="650" height="216" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvB1gINkSbgYfQHi7eQbBDi9fA-xQ2_qNtNsyocaPvLnYVoZl-aL1uRKv8Sxum59PXYUprxuIgs2g-k43jWepuHLe7i-LnGZnrS3Vr-5OOUPodBGKzimbZcNI1VLU4gHKehzHDgkwGiRBv/s320/lbs.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">You Couldn't Train on Vacation ... Good</td></tr>
</tbody></table>
<div>
<br /></div>
<div>
<br /></div>
<div>
These things got in the way of him competing and he lost precious points because of it.</div>
<div>
<br /></div>
<div>
Being the ultimate competitor and overachiever, I would bet Cortese doesn't let this happen again in 2018.</div>
<div>
<br /></div>
<div>
<div>
<b><span style="font-size: large;">1st Place: Drew Olsen (21 Wins, 21 Losses, 84 Points)</span></b></div>
</div>
<div>
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1QnsDCuW_cMm6SPtg22yA1DTqyOhFDKNE-MPPO1VOlQX-SOP08p5Kdl-V1daIdiFWYRvWMxtHS0MVZMXfJ6JboCbtMiFSUxWQnV1Ny0RPNvU2ZA_pqCMAIyGxCG9pYD2QZJB3PgD4BHf5/s1600/IMG_1373.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1QnsDCuW_cMm6SPtg22yA1DTqyOhFDKNE-MPPO1VOlQX-SOP08p5Kdl-V1daIdiFWYRvWMxtHS0MVZMXfJ6JboCbtMiFSUxWQnV1Ny0RPNvU2ZA_pqCMAIyGxCG9pYD2QZJB3PgD4BHf5/s320/IMG_1373.JPG" width="320" /></a></div>
<div>
<br /></div>
<div>
Before I talk about Drew, I would first like to draw attention to how awesome our new "Challenge" belt is. While I loved the old school WWE children's toy we used to sling around, I think we can all admit that carrying around an 8 foot leather belt with a cloth interior is pretty legit.</div>
<div>
<br /></div>
<div>
And fortunately for Drew, he now gets to carry around this masterpiece for the rest of his life.</div>
<div>
<br /></div>
<div>
And speaking of Drew, let's finally start to talk about our 2017 Challenge Champ.</div>
<div>
<br /></div>
<div>
<ul>
<li>He set the record for the most "Challenge" points (84) --> his previous best was 13</li>
<li>He set the record for the most "Challenge" wins (21) --> his previous best was 3</li>
<li>He set the record for the most "Challenge" losses (21) </li>
</ul>
<div>
Unless you are a legit hater, there is something to be learned here.</div>
</div>
<div>
<br /></div>
<div>
Life is not about always winning. Its about learning from your losses, growing from the experience, and being persistent in your quest for greatness.</div>
<div>
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhk5Y9cC_OofRX0hU-qMPgolqwivhuYjpzIqF2bTXCPGel6KhTQaH0zI1-E-jCoayxgP5UjsVHRJ_E0DbtTf70rJeJ1pfuxHhQlRsBOyp883yOIYaVJjVD6H3ZWPRgdw7vuohOplOhPgHTh/s1600/persistence.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="450" data-original-width="600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhk5Y9cC_OofRX0hU-qMPgolqwivhuYjpzIqF2bTXCPGel6KhTQaH0zI1-E-jCoayxgP5UjsVHRJ_E0DbtTf70rJeJ1pfuxHhQlRsBOyp883yOIYaVJjVD6H3ZWPRgdw7vuohOplOhPgHTh/s320/persistence.jpg" width="320" /></a></div>
<div>
<br /></div>
<div>
Like the previous "Challenge" Champs I referenced earlier, Drew never did well in challenges in previous years.<br />
<br />
In addition, drew had many reasons to quit this year, one being that he is in a tortuous accelerated academic program. This program also requires him to work clinical sessions in the hospital for 12 hours shifts. He is essentially working, going to school with an enhanced curriculum, and training with us all at the same time.</div>
<div>
<br /></div>
<div>
It should also be noted that, like me, Drew's college football days are over. He is training for no greater goal other than competition, camaraderie, and greatest "Challenge" belt Staten Island has ever seen.</div>
<div>
<br /></div>
<div>
Despite all this (and even though he often wanted to), Drew never gave up.</div>
<div>
<br /></div>
<div>
And for the rest of his life, he will be remembered with the Advanced Training Challenge legends <a href="http://www.mahoneyadvancedtraining.com/challenge-winners.html" target="_blank">HERE</a>.</div>
<div>
<br /></div>
<div>
<b><span style="font-size: large;">Honorable Mention: The Alarm Clock (13 Wins, 0 Losses, 39 Points)</span></b></div>
<div>
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZ0PiRkTistlUMU7T5prgCQe9xDpXzIdGHX1Sk7J98tHhvX2lPefEeNC90dyo9KCwejwWWS8H_p4SwD68YMGfktcsis-UEnXZOjNLqWh4XdDB_3tzMHB1yYq6YDbBbjE_rm9Zqv58Ysgal/s1600/alarm+clock.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="457" data-original-width="800" height="182" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZ0PiRkTistlUMU7T5prgCQe9xDpXzIdGHX1Sk7J98tHhvX2lPefEeNC90dyo9KCwejwWWS8H_p4SwD68YMGfktcsis-UEnXZOjNLqWh4XdDB_3tzMHB1yYq6YDbBbjE_rm9Zqv58Ysgal/s320/alarm+clock.jpg" width="320" /></a></div>
<div>
<br /></div>
<div>
Like father time, the Alarm Clock was and will always remain undefeated.</div>
<div>
<br /></div>
<div>
By special request, the Alarm Clock was awarded points when the "belt holder" missed a training session because they overslept.</div>
<div>
<br /></div>
<div>
It doesn't take the World's Greatest Detective to see that this happened 13 times this year.</div>
<div>
<br /></div>
<div>
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg67YM9fZie_iboxW5A_ZGOjcHyR8NUWY-eEcMgOI1_Q4FW5f2PcrsRJzS-yFXL8_e-FpzVPwHTAOxedjpkkWoNI7qIo3z_z7GWdNWV8eWNtch0RxySUKCtYWbWITbewrMCLxEVgFZR-acz/s1600/main-qimg-d3cfd7075b75573aac91513fca03e0e1-c.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="777" data-original-width="602" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg67YM9fZie_iboxW5A_ZGOjcHyR8NUWY-eEcMgOI1_Q4FW5f2PcrsRJzS-yFXL8_e-FpzVPwHTAOxedjpkkWoNI7qIo3z_z7GWdNWV8eWNtch0RxySUKCtYWbWITbewrMCLxEVgFZR-acz/s320/main-qimg-d3cfd7075b75573aac91513fca03e0e1-c.jpg" width="247" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
What makes this even more fitting was how the "Challenge" season ended.</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
On the last day of training, when we were planning a head-to-head battle for the belt, only Olsen showed up to the session.</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
Apparently the other competitors overslept because of their alarm clocks.</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
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I saved their text messages for both your entertainment and mine.</div>
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Fortunately, the alarm clock only mustered up enough points to finish in 4th.<br />
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If you made it this far, you may want to check out the actual results of all competitors and a listing of their exact Challenges <a href="http://www.mahoneyadvancedtraining.com/challenge-2017.html" target="_blank">HERE</a>.<br />
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George Mahoneyhttp://www.blogger.com/profile/14458297473221473878noreply@blogger.com0tag:blogger.com,1999:blog-1285933695653071066.post-6146542046928397642017-07-08T18:12:00.003-04:002021-01-21T07:59:10.594-05:00The Season is Coming ...<div class="separator" style="clear: both; text-align: center;">
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Like the Winter ... the Season is coming ...<br />
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What season you ask?<br />
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The Football season, of course!<br />
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... and like many on Game of Thrones, football players across the nation ignore these wise words.<br />
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They skip training sessions, they eat garbage, and they sleep comfortably in their beds thinking that football camp is a million miles away.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcWQqk4qeXhZ6c2J5jLCjI8b6B985xGSMwyb7zPTGOZ-splouROzCC2b9i1xZhZ2aKeRmyV5d0OcQrYiMhyJ9ILsci4HNYK6EFuykwo3HT-5eSCvJv9kLLyoVlQEmA7XL0yooCbme9sP7o/s1600/winter-is-coming.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcWQqk4qeXhZ6c2J5jLCjI8b6B985xGSMwyb7zPTGOZ-splouROzCC2b9i1xZhZ2aKeRmyV5d0OcQrYiMhyJ9ILsci4HNYK6EFuykwo3HT-5eSCvJv9kLLyoVlQEmA7XL0yooCbme9sP7o/s400/winter-is-coming.jpg" width="400" /></a></div>
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I know this blog is not read by many, but I aim to please the few that do.<br />
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With that, I am going to provide you with my Top 10 quotes from Game of Thrones. I will do my best to link each quote to football, training, and / or life in general.<br />
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The Season is Coming ...<br />
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Or ... maybe it is already here ...<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4cnwj9vlVr-AUHgUE9qhMvalvJI79vY6Cz7iL3otT7zX-YG6tsBOXJU-IPaC81acI9z8x8VkpuQZIb5IIxiI1VUanDs0oEf7AtibtDpHv3GeiC7IMOOHH8qqJ0PGfWRHcx2Oly6i7OqxK/s1600/winterishere.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="720" data-original-width="1280" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4cnwj9vlVr-AUHgUE9qhMvalvJI79vY6Cz7iL3otT7zX-YG6tsBOXJU-IPaC81acI9z8x8VkpuQZIb5IIxiI1VUanDs0oEf7AtibtDpHv3GeiC7IMOOHH8qqJ0PGfWRHcx2Oly6i7OqxK/s400/winterishere.jpg" width="400" /></a></div>
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<b><span style="font-size: large;">Quote #1</span></b><br />
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<i>"Can a man still be brave if he is afraid?" </i></div>
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<i>- Bran Stark</i></div>
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<span style="font-size: large;"><b><br /></b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_ofzUFv28-37KY8q8SBgBts3fnYx4_o8lUVc4BC76Xu3T8CrJCXaysnxIwPanI7HqG-Ft_jAd2zcSbua__BbaJkbumlEgbjEySVVXo_2vQs8UAbVBey_HPrLLIDBL4_fXZcK0GRgWeCdX/s1600/brave2.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="563" data-original-width="900" height="250" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_ofzUFv28-37KY8q8SBgBts3fnYx4_o8lUVc4BC76Xu3T8CrJCXaysnxIwPanI7HqG-Ft_jAd2zcSbua__BbaJkbumlEgbjEySVVXo_2vQs8UAbVBey_HPrLLIDBL4_fXZcK0GRgWeCdX/s400/brave2.jpeg" width="400" /></a></div>
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<i>"That is the only time a man can be brave"</i></div>
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<i>-Ned Stark</i></div>
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Many a man has felt fear on a Friday night in Melville, Long Island.<br />
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The long bus ride, the black helmets, and an 80 man squad are enough to make even the most manly man "craven".<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEGbHz1G27ZFgFDlBOtKqKMNlohkN69EP1BiM-rysTmJ1nQj_acoemQ69vADDG38h09cgArT_WhgsOGr6UWjC0fk_xx5EHFYifoIRMzlNw7LTS4AG4rjLW__33k5WuldoQpLRRvw0HArsS/s1600/anthony%2527s.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="601" data-original-width="1070" height="223" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEGbHz1G27ZFgFDlBOtKqKMNlohkN69EP1BiM-rysTmJ1nQj_acoemQ69vADDG38h09cgArT_WhgsOGr6UWjC0fk_xx5EHFYifoIRMzlNw7LTS4AG4rjLW__33k5WuldoQpLRRvw0HArsS/s400/anthony%2527s.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The Friars</td></tr>
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Do you freeze?<br />
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Do you freak out?<br />
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Or do you turn that fear into ferocity and give it everything you got?<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj91fL8tshj_aoREgqk_yNt9LoH4_XCQ3K59nAsrAPC6AVjAlpjrtqNsiFx76hQodniffJu7yrUluhMyVtO7O7BnY4Gc2fA_L57sB7H9bTQ-snk4hAiFljC_4T5y_djJaOQuJW7K_tdFO4u/s1600/image.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="601" data-original-width="1070" height="223" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj91fL8tshj_aoREgqk_yNt9LoH4_XCQ3K59nAsrAPC6AVjAlpjrtqNsiFx76hQodniffJu7yrUluhMyVtO7O7BnY4Gc2fA_L57sB7H9bTQ-snk4hAiFljC_4T5y_djJaOQuJW7K_tdFO4u/s400/image.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Bobby Wing ... Savage</td></tr>
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<b><span style="font-size: large;">Quote #2</span></b><br />
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<i>"The man who passes the sentences should swing the sword." </i></div>
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<i>- Ned Stark</i></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWZbExd0ly0SQCFQLp1EldyktGZEgLKbWoLiijzE5d417jX5EIfQLvXsbw8tQKY0zBHqQU8TKpTmLZsECV4eqHWAk2QreL0nPD-9OyADLDK_38Ve8xFaKSjybtCiy9qn9Q4MYQwTn8ZIqB/s1600/1_swings_sword.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="365" data-original-width="648" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWZbExd0ly0SQCFQLp1EldyktGZEgLKbWoLiijzE5d417jX5EIfQLvXsbw8tQKY0zBHqQU8TKpTmLZsECV4eqHWAk2QreL0nPD-9OyADLDK_38Ve8xFaKSjybtCiy9qn9Q4MYQwTn8ZIqB/s400/1_swings_sword.png" width="400" /></a></div>
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"<i>A ruler who hides behind paid executioners soon forgets what death is."</i></div>
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<i>- Ned Stark</i></div>
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This one is for the head coaches and the coordinators ...</div>
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If you want to bench a player, don't make the position coach do your dirty work.</div>
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Do it yourself.</div>
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<b><span style="font-size: large;">Quote #3</span></b></div>
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<i>"Different roads sometimes lead to the same castle."</i></div>
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<i>- Jon Snow</i></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKLRic22q2CLrbnuQMwEGZ9CYb21fSwMzHDp6bT6NRRk0kYI7X8H8giXvFh6QiItwoyNWTyjyzfCqKQrPp-j7UZBZXp2uIcPaDN2bf0sp1RCLklTfBxIi3K4noFFfqQCCp842orMbztqkp/s1600/Jon-and-Arya-jon-snow-and-arya-stark-29431174-800-450.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="450" data-original-width="800" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKLRic22q2CLrbnuQMwEGZ9CYb21fSwMzHDp6bT6NRRk0kYI7X8H8giXvFh6QiItwoyNWTyjyzfCqKQrPp-j7UZBZXp2uIcPaDN2bf0sp1RCLklTfBxIi3K4noFFfqQCCp842orMbztqkp/s400/Jon-and-Arya-jon-snow-and-arya-stark-29431174-800-450.png" width="400" /></a></div>
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There is no one best diet.<br />
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There is no one best training program.<br />
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There is no one best offense.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsPZMe7uIbWaIqu0drrwWTHJPgbpUsuEls_P0GsZ3fq9UdFssT7cldPpwvhDaxY2iUDTDjkhqY_VQgfo0nE4T2KipK2ZfzRVxZtc8qXemK8fNnkFL5cnPqKK8unWNNc9YOZvatBcFkOnyY/s1600/UTI1796414_medium.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="367" data-original-width="550" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsPZMe7uIbWaIqu0drrwWTHJPgbpUsuEls_P0GsZ3fq9UdFssT7cldPpwvhDaxY2iUDTDjkhqY_VQgfo0nE4T2KipK2ZfzRVxZtc8qXemK8fNnkFL5cnPqKK8unWNNc9YOZvatBcFkOnyY/s400/UTI1796414_medium.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Loved by few ... Feared by all.</td></tr>
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The "best" anything is the one that works for you.<br />
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The good program you have passion for is better than the perfect program that you hate.<br />
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<b><span style="font-size: large;">Quote #4</span></b><br />
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<i>"It is one thing to be clever and another to be wise."</i></div>
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<i>- Catelyn Stark (about Littlefinger)</i></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQfllvY_vUmbCBrh9llZzY1uygysodD49WNFoeS6m16GdB-52LlRVULunTIsrGjZvkrdfqWHf9Kw7bx57hmkHYYoJzP3hkEfzwlRTbWYtFrjc24jp8jEAVd28nAIzaeQisbMMEOIPF3pTW/s1600/petyrnod.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="250" data-original-width="300" height="333" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQfllvY_vUmbCBrh9llZzY1uygysodD49WNFoeS6m16GdB-52LlRVULunTIsrGjZvkrdfqWHf9Kw7bx57hmkHYYoJzP3hkEfzwlRTbWYtFrjc24jp8jEAVd28nAIzaeQisbMMEOIPF3pTW/s400/petyrnod.gif" width="400" /></a></div>
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A few years ago, I acted clever by having our punt team shift to multiple formations before the snap.</div>
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I realized I wasn't wise when they blocked the punt.</div>
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Enough said ...</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYy7RHHr_anTA1KGgwhZyRZKZSgTFl_YSR-f2m9cOGtNzwQbqigQkffXlQxksGOKB-DpGrZF0mvkX2cBYPQNJagT_DHgKUFNCSzmRn-nt-sZl4hzhio91O5TDv6tpkcCWhekW23k0WU5ar/s1600/0acf27dcfe33f4ad2bc0667a820808cd.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="423" data-original-width="639" height="263" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYy7RHHr_anTA1KGgwhZyRZKZSgTFl_YSR-f2m9cOGtNzwQbqigQkffXlQxksGOKB-DpGrZF0mvkX2cBYPQNJagT_DHgKUFNCSzmRn-nt-sZl4hzhio91O5TDv6tpkcCWhekW23k0WU5ar/s400/0acf27dcfe33f4ad2bc0667a820808cd.jpg" width="400" /></a></div>
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<b><span style="font-size: large;">Quote #5</span></b></div>
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<i>"Every hurt is a lesson and every lesson makes you better"</i></div>
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<i>- Arya Stark (quoting Syrio - her sword fighting instructor)</i></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKXhlqN-wW2GaLaeRq1VozQloTmkXHZmpJZ_x-S42bu1yULvCvhrtwbKckNxg4cdux51T5mRuz8FN0hYrPCM7KOx71GoVEEDTCodrP3F8BIPzbg7OxWIYBl5YxF8DqXmNxQh7dMXqZzY5g/s1600/arya.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="346" data-original-width="520" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKXhlqN-wW2GaLaeRq1VozQloTmkXHZmpJZ_x-S42bu1yULvCvhrtwbKckNxg4cdux51T5mRuz8FN0hYrPCM7KOx71GoVEEDTCodrP3F8BIPzbg7OxWIYBl5YxF8DqXmNxQh7dMXqZzY5g/s400/arya.jpg" width="400" /></a></div>
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Having the above mentioned punt blocked taught me a few lessons.</div>
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1. <a href="http://advancedtrainingsi.blogspot.com/2016/05/my-trip-to-pulaski-academy-its-more.html" target="_blank">Don't Punt</a></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQueB9WhBwX8-BVtxNBFf8tgZfgLXgOxn7FXuWmRPqsoKG0IjvE53Kkvn624b8cp_djkeh7k2wvyw3EhfbImj52p_RK3Yo-Df6eH1k6XGFZKFOiHRDLqboXVpygygN2b9DceLx2TgqbgrY/s1600/PulaskiKevinKelley.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="370" data-original-width="500" height="236" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQueB9WhBwX8-BVtxNBFf8tgZfgLXgOxn7FXuWmRPqsoKG0IjvE53Kkvn624b8cp_djkeh7k2wvyw3EhfbImj52p_RK3Yo-Df6eH1k6XGFZKFOiHRDLqboXVpygygN2b9DceLx2TgqbgrY/s320/PulaskiKevinKelley.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The Coach Who Never Punts ...</td></tr>
</tbody></table>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
2. If you are going to Punt, focus more on stopping the punt block and less on trying to be cute.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<b><span style="font-size: large;">Quote #6</span></b></div>
<div>
<i>"A man who can't listen, can't hear"</i></div>
<div>
<i>- Osha (about Rob Stark not taking his army North)</i><br />
<br /></div>
</div>
<div style="text-align: center;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhP0JUt7e3CZzw52xV2P4KjRkfazgvVg2TW3HpXzUNU_Io3X9HJ5HlNl9RntT4ZXZwAgBQYocvB-J2xrcHW5xLJ0XOixezSP9VQ5L0eUSBgL28Xr4FohbSavJNHlxJM3NlWmKtQ3M896ii9/s1600/Osha-1024x576.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="576" data-original-width="1024" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhP0JUt7e3CZzw52xV2P4KjRkfazgvVg2TW3HpXzUNU_Io3X9HJ5HlNl9RntT4ZXZwAgBQYocvB-J2xrcHW5xLJ0XOixezSP9VQ5L0eUSBgL28Xr4FohbSavJNHlxJM3NlWmKtQ3M896ii9/s400/Osha-1024x576.jpg" width="400" /></a></div>
<i><br /></i>
<br />
<div style="text-align: left;">
This one is for the athletes who do any of the following when being "coached up".</div>
<ul>
<li style="text-align: left;">Say "I know" as the coach is still speaking</li>
<li style="text-align: left;">Look at the ground and feel like a victim</li>
<li style="text-align: left;">Turn it back on the coach and blame him for your failures</li>
<li style="text-align: left;">Bring up a time from 10-weeks ago where your coach messed up a drill, trying to show that not everyone is perfect.</li>
</ul>
<div style="text-align: left;">
It is not possible to do these things and learn at the same time.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
Rob Stark listened, but he didn't hear ...</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
... and we all saw how well that turned out for him.</div>
<div>
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjryw5uKWPrF1Y9WFSLrLtPnUp34_yH0pIhgb7Ksd0wWd2PMLLJOt4_XLW4otUthMhDGsgArAdRCp5bhRoPb_eWZUtba-rbE4BJXq95Ejx7GS1eZhvHcXUC3__yzxRgg4C6Oy2UXxD_8Bg_/s1600/rehost-2016-11-10-e6a7691b-16f7-471b-8a28-3402a9ac5dd7.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="534" data-original-width="950" height="223" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjryw5uKWPrF1Y9WFSLrLtPnUp34_yH0pIhgb7Ksd0wWd2PMLLJOt4_XLW4otUthMhDGsgArAdRCp5bhRoPb_eWZUtba-rbE4BJXq95Ejx7GS1eZhvHcXUC3__yzxRgg4C6Oy2UXxD_8Bg_/s400/rehost-2016-11-10-e6a7691b-16f7-471b-8a28-3402a9ac5dd7.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The Red Wedding</td></tr>
</tbody></table>
<div>
<br /></div>
<br />
<div style="text-align: left;">
<b><span style="font-size: large;">Quote #7</span></b></div>
<br />
<i>"If a man paints a target on his chest, he should expect sooner or later that someone will lose an arrow on him"</i></div>
<div style="text-align: center;">
<i>- Tyrion Lannister</i></div>
<div style="text-align: center;">
<b><span style="font-size: large;"><br /></span></b></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxOng9YcQ9D9KKqlvLQ9-pEZwaIjCOi7EHGrtew1h3KH5Pm7f9C2GezJO9EQu107JeCPnZy6eq1CVizmRXgYSB0qrjkGbvWytMPdOlTtsCkH_MG19dCNaSccRZEvor_7i3bSjCt0ZTVFSK/s1600/arrow.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="462" data-original-width="659" height="280" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxOng9YcQ9D9KKqlvLQ9-pEZwaIjCOi7EHGrtew1h3KH5Pm7f9C2GezJO9EQu107JeCPnZy6eq1CVizmRXgYSB0qrjkGbvWytMPdOlTtsCkH_MG19dCNaSccRZEvor_7i3bSjCt0ZTVFSK/s400/arrow.png" width="400" /></a></div>
<div style="text-align: center;">
<br />
<div style="text-align: left;">
The game of football needs passion and emotion.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
What is doesn't need is a bunch of guys making it all about themselves.</div>
<div style="text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmjDEG0fSDXwtjfEFxHNlCeReg6mhOfmpkfW38-XdagsLUO6NJmNlwZ3AAaPGN1BgmU7OWJVq7mtwdY2fqL6jG0muDLgDsVkeRqfxyrNpviKnSk8m2Tl8QFxk3fh37SXUdz_tgObeM6sKB/s1600/cam-newton-111615-getty-ftrjpg_109kzimizqgc71b3rse1zq1cd0.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmjDEG0fSDXwtjfEFxHNlCeReg6mhOfmpkfW38-XdagsLUO6NJmNlwZ3AAaPGN1BgmU7OWJVq7mtwdY2fqL6jG0muDLgDsVkeRqfxyrNpviKnSk8m2Tl8QFxk3fh37SXUdz_tgObeM6sKB/s400/cam-newton-111615-getty-ftrjpg_109kzimizqgc71b3rse1zq1cd0.jpg" width="400" /></a></div>
<div style="text-align: left;">
<br /></div>
</div>
<div style="text-align: center;">
<div>
<i><br /></i>
<br />
<div style="text-align: left;">
This is especially frustrating to defenses who play in a an offensive oriented league, built to pad little Johnny's <a href="http://advancedtrainingsi.blogspot.com/2013/12/i-am-sitting-in-restaurant-at-130pm-on.html" target="_blank">fantasy points</a>.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
Sooner or later this frustration is going to lead to some angered defensive guy "teeing off" on you.</div>
<div style="text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheYCisgtRVUFxRK1-YrDiJNXCWubeAR_P5VFUyOIfxpABUhQIwtSue2R4F7B35o-nTZWyj1623pFozg2All5iQ7a90y7Tcj9auLxd7EngFl_HVJrAn6hBWH4Cc5qU_QOM-w1NKG4kh0wQT/s1600/newton-hit.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="200" data-original-width="350" height="227" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheYCisgtRVUFxRK1-YrDiJNXCWubeAR_P5VFUyOIfxpABUhQIwtSue2R4F7B35o-nTZWyj1623pFozg2All5iQ7a90y7Tcj9auLxd7EngFl_HVJrAn6hBWH4Cc5qU_QOM-w1NKG4kh0wQT/s400/newton-hit.jpg" width="400" /></a></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
If you make a big play, celebrate with your teammates ... the guys who did all the little things to make your big play possible.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
It's not all about you.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<br /></div>
</div>
<div>
<div style="text-align: left;">
<b><span style="font-size: large;">Quote #8</span></b></div>
<div style="text-align: left;">
<b><span style="font-size: large;"><br /></span></b></div>
</div>
<div>
<i>"A craven can be as brave as any man when there is nothing to fear."</i></div>
<div>
<i>- Maester Aemon</i></div>
<div>
<i><br /></i></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkkCbmDv3rFIPW40HsY0SiahT4ykAxvtXUnpebcwpT03Gi1s9jbxvk7jGJmnWJlDu77rfRkOCQ9Esr7svGDgpGJ9T_oqOc4_s10eFf50WPhOlLZk-SxgnZ6zWRQDy11THdM_bsArIEFxml/s1600/aemon.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="576" data-original-width="1024" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkkCbmDv3rFIPW40HsY0SiahT4ykAxvtXUnpebcwpT03Gi1s9jbxvk7jGJmnWJlDu77rfRkOCQ9Esr7svGDgpGJ9T_oqOc4_s10eFf50WPhOlLZk-SxgnZ6zWRQDy11THdM_bsArIEFxml/s400/aemon.jpg" width="400" /></a></div>
<div>
<i><br /></i></div>
<div>
<i><br /></i>
<br />
<div style="text-align: left;">
As a player, it used to bother me when I was at football practice (in equipment) and I would see guys that had quit our team playing two-hand touch in the parking lot.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
They were apparently brave enough to play football, but only when the risk of legitimate contact was removed.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
To be very clear, I firmly believe that football without equipment is not real football.</div>
<div style="text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmYOVz7D7fSjngPkf-NSm3_yzsaO_oaMOiiba6XLvXjS-P2oPmyQH-rwRSM1ULZfg89u-GHilpEiOG5ylRb3nIj3LpnxWyZTcMVZ8l13NhXG7TGdenKv0Na9AMDB-JuYXrozsnXSqAnYOC/s1600/11344185-standard.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="486" data-original-width="665" height="291" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmYOVz7D7fSjngPkf-NSm3_yzsaO_oaMOiiba6XLvXjS-P2oPmyQH-rwRSM1ULZfg89u-GHilpEiOG5ylRb3nIj3LpnxWyZTcMVZ8l13NhXG7TGdenKv0Na9AMDB-JuYXrozsnXSqAnYOC/s400/11344185-standard.jpg" width="400" /></a></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
I have coached many a player who looked great in shorts and t-shirts, only to have him break my heart when the pads came on.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
To me, football is a game of bravery first and skill second.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
If you can last through an entire football season, even if you don't play a down on game day, you have my respect for life.</div>
<div style="text-align: left;">
<br /></div>
<br />
<div style="text-align: left;">
<b><span style="font-size: large;">Quote #9</span></b></div>
<div style="text-align: left;">
<b><span style="font-size: large;"><br /></span></b></div>
<i>"My first rule of war ... never give the enemy his wish"</i></div>
<div>
<i>- Blackfish (when Cat Stark wants him to attack Tywin Lannister Harrenhal)</i><br />
<i><br /></i></div>
<div>
<i><br /></i></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8BKYHX7O7FrZnqDU2EXa9qmlMG8hAUNvn9Ot-pvY-YMi-ddl-PtlU4knK7T3_3avw3dW6RoJ3yoEEOEStoc3lm-6MnskJFm0ZIWW13Jq-FpbjGtirT6Mv13jPTSko9H9n2diZ4PfGnOI4/s1600/blackfish.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="260" data-original-width="500" height="207" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8BKYHX7O7FrZnqDU2EXa9qmlMG8hAUNvn9Ot-pvY-YMi-ddl-PtlU4knK7T3_3avw3dW6RoJ3yoEEOEStoc3lm-6MnskJFm0ZIWW13Jq-FpbjGtirT6Mv13jPTSko9H9n2diZ4PfGnOI4/s400/blackfish.gif" width="400" /></a></div>
<div>
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div>
<div style="text-align: left;">
<i><br /></i></div>
<div style="text-align: left;">
I see the exact opposite time and again during <a href="http://advancedtrainingsi.blogspot.com/2015/07/the-year-of-challenge.html" target="_blank">"The Challenge"</a> at Advanced Training.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
Guys will consistently ask the "The Challenger Holder" what he wants to do. Unless your plan is to do the exact opposite, this is a very poor strategy that seldom works.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
In the football world, you should never, ever let the opponent do what they want to do.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
For example, if a team wants to run a high paced offense, you should run the clock while your offense is on the field.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
If they want to throw the ball to one receiver 20 times a game, put a guy in his face and "Monster" him the entire game.</div>
<div style="text-align: left;">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpyAe4mn4mHy2i8YDajU_65iuZlguGb54FWTUJbIiI8XeTq3Y-nZRrfFl7RLU3B5_m_iZp5JoIawTWqC2PLbuvR5L5EfspvFOme-j7wCxLlPs06_B1bW1NUXkq8beXKvNrZbxk-YV5j4_Z/s1600/press-coverage-862x502.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="502" data-original-width="862" height="232" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpyAe4mn4mHy2i8YDajU_65iuZlguGb54FWTUJbIiI8XeTq3Y-nZRrfFl7RLU3B5_m_iZp5JoIawTWqC2PLbuvR5L5EfspvFOme-j7wCxLlPs06_B1bW1NUXkq8beXKvNrZbxk-YV5j4_Z/s400/press-coverage-862x502.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">You may lose, but this guy isn't catching a ball all day.</td></tr>
</tbody></table>
<div style="text-align: left;">
<br /></div>
<br /></div>
<div>
<div style="text-align: left;">
<b><span style="font-size: large;">Quote #10</span></b></div>
<div style="text-align: left;">
<b><span style="font-size: large;"><br /></span></b></div>
</div>
<div>
<i>"I made a promise to defend the wall and I have to keep it, because that's what men do"</i></div>
<div>
<i>- Sam Tarly</i></div>
<div>
<i><br /></i></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1cOykO52C4D3Pkck1nb_W-M9-bRYOLQlzfRQB5yXuOS-k3PPCvXu7PxXMY_FoYRKOjrGVxLexz-bjwbjwA_VHgtgL21HuoMCjqB1YWCi0ngz1LWvMJQRObyQYqStQCKvJhDVQTJbipeQs/s1600/sam.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="800" data-original-width="800" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1cOykO52C4D3Pkck1nb_W-M9-bRYOLQlzfRQB5yXuOS-k3PPCvXu7PxXMY_FoYRKOjrGVxLexz-bjwbjwA_VHgtgL21HuoMCjqB1YWCi0ngz1LWvMJQRObyQYqStQCKvJhDVQTJbipeQs/s320/sam.jpg" width="320" /></a></div>
<div>
<i><br /></i>
<i><br /></i>
<br />
<div style="text-align: left;">
This quote was actually sent to me by the great <a href="http://www.maxpreps.com/athlete/michael-fina/kwnz_PTyEeKZ5AAmVebBJg/default.htm" target="_blank">Mike Fina</a> the night before I wrote this post. I liked it so much that I replaced it for another quote that was originally on my Top 10 List.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
This may be the most important quote of them all.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
Why?</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
....because my relationship with today's athletes can be summed up in one word ... "Disappointment".</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
Why?</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
... because they place no value on their word.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
They join a football team and quit without a second thought.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
They sign up for training and miss sessions without the courtesy of an explanation.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
If these guys were at The Wall, the White Walkers would have been eating dinner at the Red Keep since Season 2.</div>
<div style="text-align: left;">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihy0uiH4AwxfkvkxRtuao2Dr7l6ogdHw6rHsX2Xnufo0qKbbYHTjl8JSmxm9WVSiNOhuWIXuXr74mIVmTx2ITD3c_-s6_uK44gfJphfcAAGOArjKQ5RQl3UNFR6nB1mHan5-uMKy7nuQZ3/s1600/white_walkers_by_cdka-d5jxb99.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="670" data-original-width="1191" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihy0uiH4AwxfkvkxRtuao2Dr7l6ogdHw6rHsX2Xnufo0qKbbYHTjl8JSmxm9WVSiNOhuWIXuXr74mIVmTx2ITD3c_-s6_uK44gfJphfcAAGOArjKQ5RQl3UNFR6nB1mHan5-uMKy7nuQZ3/s400/white_walkers_by_cdka-d5jxb99.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><br /></td></tr>
</tbody></table>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<b><span style="font-size: large;">Wrap-Up</span></b></div>
<div style="text-align: left;">
<b><span style="font-size: large;"><br /></span></b></div>
<div style="text-align: left;">
<span style="font-size: medium;">I hope this blog post was both entertaining and informative.</span></div>
<div style="text-align: left;">
<span style="font-size: medium;"><br /></span></div>
<div style="text-align: left;">
<span style="font-size: medium;">If you felt inspired ... <a href="http://advancedtrainingsi.blogspot.com/2017/06/good.html" target="_blank">GOOD</a> ...</span></div>
<div style="text-align: left;">
<span style="font-size: medium;"><br /></span></div>
<div style="text-align: left;">
<span style="font-size: medium;">If you felt insulted ...</span></div>
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<span style="font-size: medium;">Well ...</span></div>
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<span style="font-size: medium;">The Season is Coming ...</span></div>
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George Mahoneyhttp://www.blogger.com/profile/14458297473221473878noreply@blogger.com2tag:blogger.com,1999:blog-1285933695653071066.post-43583805495698746112017-07-01T20:35:00.003-04:002021-01-21T07:59:52.611-05:00Is It All Worth It?<div style="text-align: center;">
<i>"Most powerful is he who has himself in his own power"</i></div>
<div style="text-align: center;">
<i>- Lucius Annaeus Seneca</i></div>
<i><br /></i>
<i><br /></i>
<i>You control every aspect of your life down to the microcosm.</i><br />
<i><br /></i>
<i>Do you feel your desire to have this control has made you successful?</i><br />
<i><br /></i>
<i>Has it hindered relationships?</i><br />
<i><br /></i>
<i>Has it made you totally and unequivocally happy?</i><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxzveisoyq2m8JTq3WRV5egemewTUgh7o9YBIj_ZVyosRo5Xv1y_0-9bXDy2FTCs0ir-QXE5v6gNcIgmy4Hjn6_PjQURupJr1mGE2WYkmOoHktU9ja2N0hC1cwqfWYqgXvzT6FabE0Ek1u/s1600/Aristotle-Nicomachean-Ethics-Happiness-Virtue-and-Life.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="360" data-original-width="640" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxzveisoyq2m8JTq3WRV5egemewTUgh7o9YBIj_ZVyosRo5Xv1y_0-9bXDy2FTCs0ir-QXE5v6gNcIgmy4Hjn6_PjQURupJr1mGE2WYkmOoHktU9ja2N0hC1cwqfWYqgXvzT6FabE0Ek1u/s400/Aristotle-Nicomachean-Ethics-Happiness-Virtue-and-Life.jpg" width="400" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
An athlete I train (Joe Mreczko) randomly texted me these questions.<br />
<br />
Before answering them, I asked him to tell me why he asked them and what he thought I would say.<br />
<br />
While I could have just answered, it wouldn't have helped either of us.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7z3sFnuHCD08xfJvtf8UIM1JPb81oG60Yc4Y2dC0ynzlyUxyzyo9sP4v5XQVDdZrDVx5nbSY8uJX9oSN7XQXGDfNHCBmOq6t0mtzuo1KgG7WLPlgWaWgsW34fLwLvukR45VPgWfTGYywJ/s1600/seneca12.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="288" data-original-width="500" height="184" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7z3sFnuHCD08xfJvtf8UIM1JPb81oG60Yc4Y2dC0ynzlyUxyzyo9sP4v5XQVDdZrDVx5nbSY8uJX9oSN7XQXGDfNHCBmOq6t0mtzuo1KgG7WLPlgWaWgsW34fLwLvukR45VPgWfTGYywJ/s320/seneca12.jpg" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
He wouldn't have learned the true "why" behind his questions and I wouldn't have learned how I am being perceived.<br />
<br />
I now welcome you into both my mind and Joe's. I am sure you can find a little bit of yourself in either one of us.<br />
<br />
<br />
<b><span style="font-size: large;">You control every aspect of your life down to the microcosm.</span></b><br />
<b><span style="font-size: large;"><br /></span></b>
<u>Joe's Why:</u><br />
<br />
<i>My thinking behind the first statement is I know you control everything that is actually withing your control. </i><br />
<i><br /></i>
<i>You wake up the same time every day and not because you have to. You do it to stay on your schedule.</i><br />
<i><br /></i>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAqvftY4rJrPBDFnRfq-2sXNeY5D4TNuwmo8HMo_apQyvlcCxEfO9c4w6K3tBk9YPCH-VWx14Ogkqu5C9-n7eifXmQ4xloxu_pmIvIWnZl2V4tBQYBIxHYJ_FLX8wRaM8QjyyNx6Q9SfGN/s1600/Jockos_watch-e1457105119463.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="300" data-original-width="300" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAqvftY4rJrPBDFnRfq-2sXNeY5D4TNuwmo8HMo_apQyvlcCxEfO9c4w6K3tBk9YPCH-VWx14Ogkqu5C9-n7eifXmQ4xloxu_pmIvIWnZl2V4tBQYBIxHYJ_FLX8wRaM8QjyyNx6Q9SfGN/s320/Jockos_watch-e1457105119463.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Jocko's Watch</td></tr>
</tbody></table>
<i><br /></i>
<i>You eat the same meals every day, which includes beans and sauerkraut. </i><br />
<i><br /></i>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLcUTDvsN7FqHGiswkzKoylX9uVMNsEu6I32cMij1y18J2JUQVJanyidbXA_VUz_3q0UeV5xLsyr_ejSfDWkXF3brQrUDwl7jA7Qi8h2XwSTxEvKs6g_x6Jvc94F2mk38G2grkVqMUgvdL/s1600/ScreenHunter_02+Dec.+03+17.23.gif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="601" data-original-width="783" height="244" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLcUTDvsN7FqHGiswkzKoylX9uVMNsEu6I32cMij1y18J2JUQVJanyidbXA_VUz_3q0UeV5xLsyr_ejSfDWkXF3brQrUDwl7jA7Qi8h2XwSTxEvKs6g_x6Jvc94F2mk38G2grkVqMUgvdL/s320/ScreenHunter_02+Dec.+03+17.23.gif" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My daily breakfast</td></tr>
</tbody></table>
<i><br /></i>
<i>You even bring your own food to holiday parties.</i><br />
<i><br /></i>
<i>No matter what, these things don't suffer no matter where you are or who you are with.</i><br />
<i><br /></i>
<i>I don't know if it was how you were raised or if it came from motivation that derived from having a chip on your shoulder from sports.</i><br />
<br />
<u>My Why</u><br />
<u><br /></u>
I believe that if you don't set your priorities, someone else will set them for you.<br />
<br />
This is why I always try to live my life on "offense" as opposed to "defense".<br />
<br />
<br />
<ul>
<li>I wake up BEFORE my alarm clock because I don't want my alarm clock to control me.</li>
</ul>
<ul>
<li>I set-up meetings with people BEFORE they set them up with me, so I can dictate WHEN, WHERE, HOW LONG and in WHAT FORMAT they will be.</li>
</ul>
<div>
<ul>
<li>I make reservations at restaurants with healthy options, so I can control what I eat when having dinner with friends.</li>
</ul>
<div>
Why do I feel I need this control?</div>
</div>
<div>
<br /></div>
<div>
I believe it is because I am self-aware of my short-comings.</div>
<div>
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdtnC0o2zKdOgbr4hwONYy0kSTQKtENhyC7X-2-h93w6TQ6-ZaEpC51p-ALP3fQQAz3I_Yhh0HX8sKklRh4NnBx6eEfJq4lG0Mz12XHiL5nJ3QKr8ONPGUIMbPEFvTeb9f-Uq2tlcRoi54/s1600/Self-awareness-squirrel.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="600" height="256" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdtnC0o2zKdOgbr4hwONYy0kSTQKtENhyC7X-2-h93w6TQ6-ZaEpC51p-ALP3fQQAz3I_Yhh0HX8sKklRh4NnBx6eEfJq4lG0Mz12XHiL5nJ3QKr8ONPGUIMbPEFvTeb9f-Uq2tlcRoi54/s320/Self-awareness-squirrel.jpg" width="320" /></a></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
I do not have enough natural talent in any area of my life to simply let things happen.</div>
<div>
<ul>
<li>I am not naturally ripped, so I need to control how I eat.</li>
</ul>
<ul>
<li>I am not naturally athletic, so I need to make sure I control how I train.</li>
</ul>
<ul>
<li>I am not naturally smart, so I need to make sure I control how and when I learn.</li>
</ul>
<div>
Some people say I am super-disciplined.</div>
</div>
<div>
<br /></div>
<div>
Others say I have tremendous willpower.</div>
<div>
<br /></div>
<div>
They are wrong about both.</div>
<div>
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjR0Y-60YlQgiqk6EUz1QgNf7qjEMvPpnkXWkadJS177ZgYEgSmqCQMBeSPOQWj002S1hSiUPeBqA9p9b_yHsAX15SDPHORkHhIOWExv1CxDujFbZBGKCxJJtrh1PLK0SqdyOTYQHdwrMt2/s1600/you-are-wrong-funny-quotes.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="434" data-original-width="620" height="224" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjR0Y-60YlQgiqk6EUz1QgNf7qjEMvPpnkXWkadJS177ZgYEgSmqCQMBeSPOQWj002S1hSiUPeBqA9p9b_yHsAX15SDPHORkHhIOWExv1CxDujFbZBGKCxJJtrh1PLK0SqdyOTYQHdwrMt2/s320/you-are-wrong-funny-quotes.jpg" width="320" /></a></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
The discipline they see is really the product of developing the right habits over the course of my life.</div>
<div>
<ul>
<li>Waking up before 5AM is not a choice. It's a habit.</li>
</ul>
</div>
<br />
<ul>
<li>Eating beans and sauerkraut at breakfast is not a choice. It's a habit.</li>
</ul>
<div>
<div>
</div>
</div>
<br />
<div>
<ul>
<li>Training 4 times a week is not a choice. It's a habit.</li>
</ul>
<div>
These habits allow me to exert my willpower to where it matters most. </div>
<div>
<br /></div>
<div>
There is only so much willpower you can exert in a day and I don't want to waste it on deciding what to have for breakfast or on what time to wake up.</div>
<div>
<br /></div>
<div>
<b><span style="font-size: large;">Has it hindered relationships?</span></b></div>
</div>
<br />
<b><span style="font-size: large;"><br /></span></b>
<u>Joe's Why:</u><br />
<u><br /></u>
<i>I can't imagine ever walking into my family's holiday meals with anything other than wine, especially <a href="http://advancedtraining.biotrust.com/shop.asp?p=bars2" target="_blank">Biotrust</a> Protein bars.</i><br />
<i><br /></i>
<i>Have you ever had to defend it? Is it worth it?</i><br />
<i><br /></i>
<i>And when you are out with your wife, do you ever feel she thinks it's boring that you don't split cheesecake with her or anything like that?</i><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjltKaD4iytxTyMtIXEFirPFyw_MJFpIWU3IRwcj6EyTL0OcCVcRbetm4ShV_hC5bKyMm-fYfKRiUrAVVPqEyYQyxAxP2F6kPPq79xdcdSbjbS8kGGBDS_AUanQPGs2IhOkKk0kbyJ8SRo4/s1600/happy-hispanic-couple-sharing-2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="433" data-original-width="800" height="173" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjltKaD4iytxTyMtIXEFirPFyw_MJFpIWU3IRwcj6EyTL0OcCVcRbetm4ShV_hC5bKyMm-fYfKRiUrAVVPqEyYQyxAxP2F6kPPq79xdcdSbjbS8kGGBDS_AUanQPGs2IhOkKk0kbyJ8SRo4/s320/happy-hispanic-couple-sharing-2.jpg" width="320" /></a></div>
<br />
<br />
<u>My Why:</u><br />
<u><br /></u>
Any relationship that this lifestyle has hindered was not worth having.<br />
<br />
The people that usually have the hardest time with it are those people who either don't want to see you achieve your goals or those who feel shamed.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjic8qDfqhud2L8et7nwuNPffrgjVsg5O-1WZ0I_46PcVhNY529YzxsjqziwIySJtlNl4iZm3CDwBL8ySFlkAoSedBxJFYTXUwtnPOwJAFA2QJluMqg7gdof44ET6HHqMpQa1oEo74UpD5Z/s1600/SHAME.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="714" data-original-width="600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjic8qDfqhud2L8et7nwuNPffrgjVsg5O-1WZ0I_46PcVhNY529YzxsjqziwIySJtlNl4iZm3CDwBL8ySFlkAoSedBxJFYTXUwtnPOwJAFA2QJluMqg7gdof44ET6HHqMpQa1oEo74UpD5Z/s320/SHAME.jpg" width="268" /></a></div>
<br />
<br />
As I have often said, people will give you a harder time for eating a grilled chicken salad than they would for eating three hot fudge sundaes.<br />
<br />
This is why you need to surround yourself with the right people ... especially if it is the person you are going to marry.<br />
<u><br /></u>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimfnEVKi4VKZ9AtgoD2gnQGOoUyPna_VWV0zHefUIM9xsLgv7bIJw6VhAId-AwTVa2sCxrF1Vf1xeyqxXcoygc8z0Gaie_H54v54xaIpuY6PYhzUnnfmm2lBGqaFMTWePKlpqdRzAoXcY9/s1600/aaa.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="498" data-original-width="600" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimfnEVKi4VKZ9AtgoD2gnQGOoUyPna_VWV0zHefUIM9xsLgv7bIJw6VhAId-AwTVa2sCxrF1Vf1xeyqxXcoygc8z0Gaie_H54v54xaIpuY6PYhzUnnfmm2lBGqaFMTWePKlpqdRzAoXcY9/s320/aaa.jpg" width="320" /></a></div>
<br />
<br />
<b><span style="font-size: large;">Do you feel your desire to have this control has made you successful?</span></b><br />
<br />
<u>Joe's Why:</u><br />
<u><br /></u>
<i>Joe didn't give one.</i><br />
<i><br /></i>
<u>My Why:</u><br />
<br />
Success has different meanings to different people.<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnXsQ0Np-WEZgiep33_iDfReyVO5EslOsxekzW4DK3VagwbeOsG4qTuaI1QunUcFM-woYsiIk6HzAlybdQkML2hSsK_zlYtTfjOOi3Gqljvxt2_ywfjtgTFKxpwIZFsYcp_gBknCz3knYy/s1600/success.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="302" data-original-width="600" height="161" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnXsQ0Np-WEZgiep33_iDfReyVO5EslOsxekzW4DK3VagwbeOsG4qTuaI1QunUcFM-woYsiIk6HzAlybdQkML2hSsK_zlYtTfjOOi3Gqljvxt2_ywfjtgTFKxpwIZFsYcp_gBknCz3knYy/s320/success.jpg" width="320" /></a></div>
<br />
<br />
To me, one form of success is maximizing your talent to help others.<br />
<br />
If this lifestyle has helped me to inspire someone else to live a healthier life, than I would say it has been successful.<br />
<br />
<b><span style="font-size: large;">Has it made you totally and unequivocally happy?</span></b><br />
<b><span style="font-size: large;"><br /></span></b>
<u>Joe's Why:</u><br />
<u><br /></u>
<i>Do you fight the thought of regret of what it would be like to let loose every now and again, or sleep in, or anything?</i><br />
<i><br /></i>
<i>You have to understand that as much as I am skeptical of your need for control, I also believe in and am motivated by what you do. </i><br />
<i><br /></i>
<i>I know "happiness" has different scales for different people., but we have had totally different experiences as far as social life and everything like that.</i><br />
<i><br /></i>
<br />
<u>George's Why:</u><br />
<u><br /></u>
I believe my article <a href="http://advancedtrainingsi.blogspot.com/2017/05/pick-your-own-pain.html" target="_blank">"Pick Your Own Pain"</a> does a great job answering Joe's question, as does the picture below.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhccZG9-ZsPinD0RdCzRa3I5QPSMimzhkCXwfs_k8Q8Ab2M2iSh_L2OTEq8yxLmwPuZdV9RDUssTe9lxMuXvbbxxqlASW_YtznDPWeN6Irm59aRWYBX9MS-KRrzhyDugH95ki3B3_sHz6zy/s1600/discipline.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="196" data-original-width="313" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhccZG9-ZsPinD0RdCzRa3I5QPSMimzhkCXwfs_k8Q8Ab2M2iSh_L2OTEq8yxLmwPuZdV9RDUssTe9lxMuXvbbxxqlASW_YtznDPWeN6Irm59aRWYBX9MS-KRrzhyDugH95ki3B3_sHz6zy/s1600/discipline.png" /></a></div>
<br />
<br />
<b><span style="font-size: large;">Wrap-Up</span></b><br />
<br />
Thank you for taking the time to enter both Joe's mind and mine.<br />
<br />
If you are comfortable enough, please reach out to let me know your thoughts.<br />
<br />
I am sure many of you can relate to both of our perspectives on lifestyle, success, and overall happiness.George Mahoneyhttp://www.blogger.com/profile/14458297473221473878noreply@blogger.com0tag:blogger.com,1999:blog-1285933695653071066.post-51574742124980097112017-06-26T11:10:00.001-04:002021-01-21T08:00:07.540-05:00Test Week at Advanced TrainingIts test week at Advanced Training.<br />
<br />
For the guys in the program, its a time for them to reap the benefits of their training.<br />
<br />
For me, its the worst time of year.<br />
<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhY1CxhYotVZGuxp_D9yKwGSnwZiyXW1P1QE-kytYWhoKEDKe0yTT2cvdRK9oRFTYM4vHJkTZI9Zulp2Qwrgl2a7bq2Mi_PL4tzpP20jSfKnNMdkT4gEN1EYGNXIKOqAXxu5gFd637n7V2y/s1600/chalk-hands-hardgainers-weightlifting-muscles.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="219" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhY1CxhYotVZGuxp_D9yKwGSnwZiyXW1P1QE-kytYWhoKEDKe0yTT2cvdRK9oRFTYM4vHJkTZI9Zulp2Qwrgl2a7bq2Mi_PL4tzpP20jSfKnNMdkT4gEN1EYGNXIKOqAXxu5gFd637n7V2y/s320/chalk-hands-hardgainers-weightlifting-muscles.jpg" width="320" /></a></div>
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<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
Regardless of past results, I begin to doubt myself.</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
Does my stuff really work?</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
Am I making these kids better?</div>
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Would they be better off somewhere else? - DeFranco's, The Underground, Parisi?</div>
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I see my athletes walk into the gym, ready to tear the world apart.</div>
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They have no fear.</div>
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They are ready to show the world how jacked up they are.</div>
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Its test week at Advanced Training ....</div>
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(To be continued)</div>
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George Mahoneyhttp://www.blogger.com/profile/14458297473221473878noreply@blogger.com0tag:blogger.com,1999:blog-1285933695653071066.post-34738238603881910872017-06-15T16:22:00.002-04:002021-01-21T08:00:22.142-05:00Good<div style="text-align: center;">
"<i>Life doesn't happen to you. It happens for you.</i>"</div>
<div style="text-align: center;">
- Tony Robbins</div>
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<br />
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This article is an homage to Jocko Willink's both humbling and inspiring "Good" speech (which can be seen below). </div>
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This is a conversation I would love to have had with myself during my college years.</div>
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Enjoy ....</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3paqqjgCzh5sczq-A6mn9HiChmQpWuTJByck51m1mBnC09MZ6Jkr0NOBOz2-oGeE8zxDcPKOI6LS3AHWML9BObsOnpFzdMeIKE4NuXufOV7bG75FZ-ghgnarhAIhtwOOmbbCWlMv9JjNk/s1600/good-rightsized.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="536" data-original-width="475" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3paqqjgCzh5sczq-A6mn9HiChmQpWuTJByck51m1mBnC09MZ6Jkr0NOBOz2-oGeE8zxDcPKOI6LS3AHWML9BObsOnpFzdMeIKE4NuXufOV7bG75FZ-ghgnarhAIhtwOOmbbCWlMv9JjNk/s320/good-rightsized.jpg" width="283" /></a></div>
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Didn't get into the college you wanted to ...</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIsWQ6RNpESK_EjTWu4f97kVp4yQe2wZutDFu1s3EX2YbXOil-GHcnuMXTjTE0SwVe54cNICmhcMjpMl-b3xBs0L204N8DadXRA5Q4aB8I41xMAi_UIdjXuddul3Qr4otXc0ZSD3gA-kcC/s1600/FullSizeRender.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIsWQ6RNpESK_EjTWu4f97kVp4yQe2wZutDFu1s3EX2YbXOil-GHcnuMXTjTE0SwVe54cNICmhcMjpMl-b3xBs0L204N8DadXRA5Q4aB8I41xMAi_UIdjXuddul3Qr4otXc0ZSD3gA-kcC/s320/FullSizeRender.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I hung this on my wall until I was 30.</td></tr>
</tbody></table>
<b><i><span style="font-size: large;">Good ...</span></i></b></div>
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Didn't get recruited by the college you got into ...<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqW2c6td7LoupCyo2MBjxC3a9UmPgFdqD5waiGaRidyfrbhT6Ac5QUmdQcwxDkkCcTyoclFwG5-m_0ad9VxLJ9XSMPbVOYwgNbRH1KxcZt9Yg-F6joEbRZq38-Jy5tR6n4N21L3Wb09N3u/s1600/IMG_1192.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqW2c6td7LoupCyo2MBjxC3a9UmPgFdqD5waiGaRidyfrbhT6Ac5QUmdQcwxDkkCcTyoclFwG5-m_0ad9VxLJ9XSMPbVOYwgNbRH1KxcZt9Yg-F6joEbRZq38-Jy5tR6n4N21L3Wb09N3u/s320/IMG_1192.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I hung this right the one above.</td></tr>
</tbody></table>
<b><i><span style="font-size: large;">Good ...</span></i></b></div>
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When you get to school, they told you they don't take walk-ons ...</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5iV3FDNOZRVfIgZJp9DymDVzLDG5V78o6tjEINETBUb0Jytl5MKQK_DppgaMAF7OPip_54moj4-40B5px6r2t0R1XWV2BZOMEU4ae0WePYi77oueugLuWapwnqeeQVrLPLOEmcFuOLOQ3/s1600/rudy.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="278" data-original-width="500" height="177" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5iV3FDNOZRVfIgZJp9DymDVzLDG5V78o6tjEINETBUb0Jytl5MKQK_DppgaMAF7OPip_54moj4-40B5px6r2t0R1XWV2BZOMEU4ae0WePYi77oueugLuWapwnqeeQVrLPLOEmcFuOLOQ3/s320/rudy.jpg" width="320" /></a></div>
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<b><i><span style="font-size: large;">Good ...</span></i></b></div>
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They asked you to film practice instead ...</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpYIkd1WSMxbE-fqAsLgjW7wB_HFhbxNe-ZwlVtVGzkUnl-8CqIs-0nYvHcR4W1tstYUZjmlUiKbwMSP3SvSgP5Mbex6jisyD8ZFY4yT-AudOdptO8nc_8CyMfXlM5mFcTLYndcXD31rEs/s1600/film.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="703" data-original-width="960" height="234" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpYIkd1WSMxbE-fqAsLgjW7wB_HFhbxNe-ZwlVtVGzkUnl-8CqIs-0nYvHcR4W1tstYUZjmlUiKbwMSP3SvSgP5Mbex6jisyD8ZFY4yT-AudOdptO8nc_8CyMfXlM5mFcTLYndcXD31rEs/s320/film.jpg" width="320" /></a></div>
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<b><i><span style="font-size: large;">Good ...</span></i></b></div>
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They kicked you out of the varsity weight room ...</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmxBudI_5lZu4016Dk_T7hVagw_h-3VxAriSDo9bvrH7uiykjmF74ummlH_zUgT6D3k1WLMR4fvo2-and3epujrzrCbGPc5ckrzYAG_NpIh30UVzEtAoDWQ2sAFMyBT6ku2X930F7oiO_W/s1600/columbia.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="266" data-original-width="400" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmxBudI_5lZu4016Dk_T7hVagw_h-3VxAriSDo9bvrH7uiykjmF74ummlH_zUgT6D3k1WLMR4fvo2-and3epujrzrCbGPc5ckrzYAG_NpIh30UVzEtAoDWQ2sAFMyBT6ku2X930F7oiO_W/s320/columbia.jpg" width="320" /></a></div>
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<b><i><span style="font-size: large;">Good ...</span></i></b></div>
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They kicked you out of a practice* ...</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKi834CSNgUGaoncLXcipmphIrTQNVPK7_lopri31-kGZYpM3A1pEb73f5deDM2IqLDi6WLXOJC_FPNDGoS2T-t4x35MpYYa10YJ_GzpvBwmXJ42-awWGpl_crjSTUf4oDTDZzzgEQTpxf/s1600/Dez-Bryant-and-Tyler-Patmon-Cowboys-Training-Camp-Fight.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="347" data-original-width="610" height="182" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKi834CSNgUGaoncLXcipmphIrTQNVPK7_lopri31-kGZYpM3A1pEb73f5deDM2IqLDi6WLXOJC_FPNDGoS2T-t4x35MpYYa10YJ_GzpvBwmXJ42-awWGpl_crjSTUf4oDTDZzzgEQTpxf/s320/Dez-Bryant-and-Tyler-Patmon-Cowboys-Training-Camp-Fight.jpg" width="320" /></a></div>
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<b><i><span style="font-size: large;">Good ...</span></i></b></div>
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Didn't make the travel team ...</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbvbZ7WD0qvmwUjU1EQswwJT6fIlVZhSQZrgrvHOigTekqbh9M1IpBfldf510HkFWuSep8JBnvqC63Q2DBiSKJ4rV2qgqpybM4pUFhOj7pNGwxmgGXwUWSbqTMBoYcD7LSjX40H-MEgcwV/s1600/travel.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="678" data-original-width="800" height="271" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbvbZ7WD0qvmwUjU1EQswwJT6fIlVZhSQZrgrvHOigTekqbh9M1IpBfldf510HkFWuSep8JBnvqC63Q2DBiSKJ4rV2qgqpybM4pUFhOj7pNGwxmgGXwUWSbqTMBoYcD7LSjX40H-MEgcwV/s320/travel.jpg" width="320" /></a></div>
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<b><i><span style="font-size: large;">Good ...</span></i></b></div>
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Made the travel team but still have to play in JV games ...</div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrqqiPkDIL8Ml6lb_N-Jc77dJCboQ4-g-I6qU8OIyHv1CyXT7h7PjTvrIlF6XrWeaQqnQkYMX9oD5GyofdIYjRC3HbpHo5yEcT87UZ15lOn177yuU1lfYPPrx30jjdALEHOeGiAWYO8Zzn/s1600/JV.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="534" data-original-width="800" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrqqiPkDIL8Ml6lb_N-Jc77dJCboQ4-g-I6qU8OIyHv1CyXT7h7PjTvrIlF6XrWeaQqnQkYMX9oD5GyofdIYjRC3HbpHo5yEcT87UZ15lOn177yuU1lfYPPrx30jjdALEHOeGiAWYO8Zzn/s320/JV.jpg" width="320" /></a></div>
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<b><i><span style="font-size: large;">Good ...</span></i></b></div>
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Every linebacker ahead of you was All-Ivy last year ...</div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6G5JCLipId7cBRQmUQBTQ6ELH4EVLEjUz06Q1UxziajmnxL8UwAHt4sH2wpn9x0gjUe-s_Mnz8YyOFRLpa6c26EBTQx-4pd2fpG5d_zgx8wvaZb0_BQX1-mEIQeCAbSPyDtT1Q6eve-u5/s1600/rory.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="400" data-original-width="253" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6G5JCLipId7cBRQmUQBTQ6ELH4EVLEjUz06Q1UxziajmnxL8UwAHt4sH2wpn9x0gjUe-s_Mnz8YyOFRLpa6c26EBTQx-4pd2fpG5d_zgx8wvaZb0_BQX1-mEIQeCAbSPyDtT1Q6eve-u5/s320/rory.jpg" width="202" /></a></td></tr>
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<b><i><span style="font-size: large;">Good ...</span></i></b></div>
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They told you every new recruit will play before you ...<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAc8tzqAWh6au9CQbF412wFFE-WS_KYiuyUitTh8gg7McTN7sO3xOoSKRKaPG1VoP-sQQCj2DyHZ1EsB11ZlR3-__S1Ift_ES63WVUYa_EmmmBE3b96BaXv0GwQ1PUSU-oQW-SxCTzb0t0/s1600/sfl-national-signing-day-florida-2016-link.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="471" data-original-width="799" height="188" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAc8tzqAWh6au9CQbF412wFFE-WS_KYiuyUitTh8gg7McTN7sO3xOoSKRKaPG1VoP-sQQCj2DyHZ1EsB11ZlR3-__S1Ift_ES63WVUYa_EmmmBE3b96BaXv0GwQ1PUSU-oQW-SxCTzb0t0/s320/sfl-national-signing-day-florida-2016-link.jpg" width="320" /></a></div>
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<b><i><span style="font-size: large;">Good ...</span></i></b></div>
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These things made me the man I am today. They are what inspire me to train any blue collar athlete who has the will to hang with our program.</div>
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They are all too small, too weak, and too slow to play college football.</div>
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Good ...</div>
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<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/IdTMDpizis8" width="560"></iframe>George Mahoneyhttp://www.blogger.com/profile/14458297473221473878noreply@blogger.com0tag:blogger.com,1999:blog-1285933695653071066.post-41725060487496375512017-05-19T19:15:00.001-04:002021-01-21T08:00:43.000-05:00Pick Your Own Pain<div style="text-align: center;">
<i>"Who you are is defined by what you are willing to struggle for."</i></div>
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<i>- Mark Manson, The Subtle Art of Not Giving a ...</i></div>
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Someone recently asked me my prediction for their life.<br />
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This is how I responded ...<br />
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<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/o4N3gbZAxr8" width="560"></iframe></div>
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For those of you that didn't get that, the great Clubber Lang said "PAIN". </div>
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In this age of entitlement and instant gratification, PAIN is the last thing that any normal person is willing to endure. </div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEha0J9-Ojwb0e8LedOxXkHF4Yv1E4HfxAvzVwdDkjDMq-WAaeDnaeYeQDcMCtT9jwMExihMdM_o5fulIqCbJDADsQ3F-UyacmO92z3OTyO5hmTah6cSjmlZaGFMG1QFCm-jB3xjWYyJvLfU/s1600/now.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEha0J9-Ojwb0e8LedOxXkHF4Yv1E4HfxAvzVwdDkjDMq-WAaeDnaeYeQDcMCtT9jwMExihMdM_o5fulIqCbJDADsQ3F-UyacmO92z3OTyO5hmTah6cSjmlZaGFMG1QFCm-jB3xjWYyJvLfU/s320/now.jpg" width="320" /></a></div>
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Fortunately, in life, you get to pick your own PAIN.</div>
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Unfortunately, most people give up what they want most to avoid PAIN right now.</div>
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Don't believe me ...</div>
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How many of you have given up the PAIN of hunger only to have the PAIN of being embarrassed in a bathing suit?</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMGmUXy9ja-vngnfXNGFWhwZvKjiyWDYlA8DUIeyziKS1P2BzV4Ztsv4nC_FqwUHTfmKpGQ-8GcZDKg8iKwgBFRk8lPEGfCP7ODqtyofzDUDQVKfKPbCehQ9KBvNW-cHu3hxCPbdCtt7TS/s1600/18-tips-to-getting-the-perfect-dadbod-according-t-2-5670-1431441979-12_dblbig.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMGmUXy9ja-vngnfXNGFWhwZvKjiyWDYlA8DUIeyziKS1P2BzV4Ztsv4nC_FqwUHTfmKpGQ-8GcZDKg8iKwgBFRk8lPEGfCP7ODqtyofzDUDQVKfKPbCehQ9KBvNW-cHu3hxCPbdCtt7TS/s320/18-tips-to-getting-the-perfect-dadbod-according-t-2-5670-1431441979-12_dblbig.jpg" width="320" /></a></div>
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How many of you have avoided the PAIN of waking up for the gym only to have the PAIN of no gains?</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj27C59du1mHnHORLgoRURcuNSzeWcVRgCCn_waQE8soMVX2oNRTZm1vvMYZQT63t8lmce7oSw98X479hDt-2FFPvV0Sipms0h24Mhe9JAvYt1M1jXuSrdH5S6qlL-icUEB_skf-lvWc3-R/s1600/sleepbaby.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="208" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj27C59du1mHnHORLgoRURcuNSzeWcVRgCCn_waQE8soMVX2oNRTZm1vvMYZQT63t8lmce7oSw98X479hDt-2FFPvV0Sipms0h24Mhe9JAvYt1M1jXuSrdH5S6qlL-icUEB_skf-lvWc3-R/s320/sleepbaby.jpg" width="320" /></a></div>
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How many times have you avoided the PAIN of foam rolling before bed only to have the PAIN of being sore the next day? </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXtRrHEPonJL3p2mDCltt3QuaEUl-ZRsFtgYx1Tiq_shEvqITqv9Ae6RNWtjNdgq2FGRA6-PCCekcOFTfFVpZZdgJTUAmxnRaV1TP331agwIuNQpNcNfs2hNWXIcCZt3Bnt7Tom8-ds9lg/s1600/images-2.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXtRrHEPonJL3p2mDCltt3QuaEUl-ZRsFtgYx1Tiq_shEvqITqv9Ae6RNWtjNdgq2FGRA6-PCCekcOFTfFVpZZdgJTUAmxnRaV1TP331agwIuNQpNcNfs2hNWXIcCZt3Bnt7Tom8-ds9lg/s1600/images-2.jpeg" /></a></div>
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And how many kids do you know that avoid the PAIN of football practice only to have the PAIN of riding the bench?</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_gQ0OLittBpKRVRJehuAqtwBHEisBVlKyaQ2hrMno9njxPDiit_72CsVIJ9H38UxH3mBm7U6QcXxySMEPDIbGiINh5KIr7CiPmE8OoVKR29xCaM6n0LB4b791OjPk1wJ52EW69r1JyU_U/s1600/riding-bench2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="262" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_gQ0OLittBpKRVRJehuAqtwBHEisBVlKyaQ2hrMno9njxPDiit_72CsVIJ9H38UxH3mBm7U6QcXxySMEPDIbGiINh5KIr7CiPmE8OoVKR29xCaM6n0LB4b791OjPk1wJ52EW69r1JyU_U/s320/riding-bench2.jpg" width="320" /></a></div>
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Sadly, most people probably felt this blog post was too PAINful to read. They probably stopped reading it right after the Clubber Lang video.</div>
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For those of you that have made it this far, I commend you.</div>
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<br /></div>
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You chose the PAIN of actually staying focused on one thing for more than 6 seconds ... even if that thing wasn't telling you that you were awesome.</div>
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So where do you go from here?</div>
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Pick your next PAIN and embrace it.</div>
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If you are not sure what PAIN to pick, here are a few ideas.</div>
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</div>
<ul>
<li>Being sober while your buddies get hammered.</li>
<li>Putting down your cell phone 2 hours before bed so you can sleep</li>
<li>Not eating processed foods</li>
<li><a href="http://advancedtrainingsi.blogspot.com/2016/12/two-magic-words-that-will-make-you.html" target="_blank">Chewing slowly</a></li>
<li>Drinking apple cider vinegar</li>
<li>Taking a cold shower</li>
<li>Telling someone you were wrong</li>
<li>Restricting your eating time to under 12 hours a day</li>
<li>Drinking water instead of soft drinks</li>
<li>Not eating processed foods</li>
<li>Training before the sun comes up</li>
<li>Telling someone you are grateful for them</li>
<li>Wearing an ice vest</li>
<li>Reading all of my blog posts 100x (note the shameless plug)</li>
</ul>
<div>
I want to end this post with a picture that I think is oddly fitting. </div>
<div>
<br /></div>
<div>
Not only is the quote something I tell guys when they chose the PAIN of softness over the PAIN of waking up early, it also references the analogy I give to make them realize that they don't want it that bad.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLvW7T0mrbwoJ9QY1WL5PwksGy2PR8PZC0MIXeanjcFXpaLyXnCTa7jy6Pl2XDsDV8FJ9y6iWtZgp0ptxUXdzTcGTxX5SoIxPUez13uS29ZrYJnp4drF5V8dXdvCoSanLnDlidN_s7ADJc/s1600/140310-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLvW7T0mrbwoJ9QY1WL5PwksGy2PR8PZC0MIXeanjcFXpaLyXnCTa7jy6Pl2XDsDV8FJ9y6iWtZgp0ptxUXdzTcGTxX5SoIxPUez13uS29ZrYJnp4drF5V8dXdvCoSanLnDlidN_s7ADJc/s320/140310-1.jpg" width="224" /></a></div>
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George Mahoneyhttp://www.blogger.com/profile/14458297473221473878noreply@blogger.com0tag:blogger.com,1999:blog-1285933695653071066.post-76299363325909825692017-05-06T22:01:00.001-04:002021-01-21T08:01:01.992-05:00Life Lessons From the Slow Carb Diet<div class="MsoNormal">
<div style="text-align: center;">
<i>"You are the average of the 5 people you spend the most time with"</i></div>
<div style="text-align: center;">
<i>-Jim Rohn</i></div>
<div style="text-align: center;">
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
In this post, I interview a good friend of mine who lost over 20lbs while on the <a href="http://tim.blog/2012/07/12/how-to-lose-100-pounds/" target="_blank">Slow Carb Diet</a>.</div>
</div>
This friend wishes to remain quasi anonymous, so I will only refer to him as "Tom" from this point on.<br />
<br />
Tom is someone who has brought up my "average" over the last ten years. He is someone who has made me smarter, forced me to challenge what I know, and brought me some clever insights that I would never have developed on my own.<br />
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDUDn_Nvkqx61OR-btZRM__yusojOOXflCB4PolIPjR0bNdtFWrK5TPdieP1w8E-C4TTeO6637zG87I-YKwrMXvY4k26tepXi7OrBBNS0_VS4fNxBTYBF2yQgFnDqBKfm16f5lZ6KM2u1s/s1600/aaa.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="264" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDUDn_Nvkqx61OR-btZRM__yusojOOXflCB4PolIPjR0bNdtFWrK5TPdieP1w8E-C4TTeO6637zG87I-YKwrMXvY4k26tepXi7OrBBNS0_VS4fNxBTYBF2yQgFnDqBKfm16f5lZ6KM2u1s/s320/aaa.jpg" width="320" /></a></div>
<br />
I am sharing his story with you so you can learn not only how to improve your weight issues, but any other thing you wish to improve in your life as well.<br />
<br />
For those of you who are struggling to lose excessive body fat, this post will absolutely help you.<br />
<br />
For those of you who already have a six-pack ...<br />
<br />
<br />
<br />
<br />
<ol>
<li>I hate you</li>
<li>I strongly encourage you to take note of the methods and mindset Tom uses to address problems.</li>
</ol>
</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLYBQFtAgnt7QPge_dWegHrIXsS5rf3vixguLt8VRgMtX6xZWpHJapiSVn7kONS7siNRmwvGS972dp3K397th4rnUFQu20gbcTZ_O7FCaKmgnMpBpfKulr4cEeKr85U2jAXj7680GYMfmY/s1600/And-The-Story-Begins-September-2016-0001.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLYBQFtAgnt7QPge_dWegHrIXsS5rf3vixguLt8VRgMtX6xZWpHJapiSVn7kONS7siNRmwvGS972dp3K397th4rnUFQu20gbcTZ_O7FCaKmgnMpBpfKulr4cEeKr85U2jAXj7680GYMfmY/s200/And-The-Story-Begins-September-2016-0001.jpg" width="200" /></a></div>
<br />
<br />
<br />
Tom went from 207lbs to 185lbs and dropped 2 pant sizes during this journey.<br />
<br />
He doesn't measure his body fat, but I could tell he shed a bunch of fat during our handshake when we met for lunch last week. It looked something like this ...<br />
<br />
<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/ItzslynRhwg" width="560"></iframe>
<br />
<br />
Okay ... it looked nothing like that.<br />
<br />
It looked more like the obligatory man hug / handshake that 2 almost 40 year old guys give to each other to not feel completely awkward.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiqfzeG2JT9G8RGsARUQHbUCEgWEs6BLP_89xoKxhYrm1l7h_rTBC_oSdVdMvUeRFg_8yCbSNGqYGSyhmB8OD39Huh-0K91xeQIqRBrbr1CiKmb2GGQ-RXr8mLnyJvaBsfCB-JR1fi3hGX/s1600/manhug.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="227" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiqfzeG2JT9G8RGsARUQHbUCEgWEs6BLP_89xoKxhYrm1l7h_rTBC_oSdVdMvUeRFg_8yCbSNGqYGSyhmB8OD39Huh-0K91xeQIqRBrbr1CiKmb2GGQ-RXr8mLnyJvaBsfCB-JR1fi3hGX/s320/manhug.jpg" width="320" /></a></div>
<br />
Regardless, his back felt pretty solid when I did the back pat thing indicating to me that his weight loss wasn't the result of losing 20lbs of muscle.<br />
<br />
His transformation inspired me to interview him.<br />
<br />
Enclosed are the details of the Q&A.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5hJDOewsjje4MPGywosUqo4C_wLs8o-MfqVkDYzHDfjZNK1KK2zLNaWoGeDtM_clILwrIqonIun5cru-a0UNbHiy_Lwy48K5mszdcNceJgjk-3VVoRDajjtaOvddURs0PiNUqvFiAEAAA/s1600/QA.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="134" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5hJDOewsjje4MPGywosUqo4C_wLs8o-MfqVkDYzHDfjZNK1KK2zLNaWoGeDtM_clILwrIqonIun5cru-a0UNbHiy_Lwy48K5mszdcNceJgjk-3VVoRDajjtaOvddURs0PiNUqvFiAEAAA/s320/QA.jpg" width="320" /></a></div>
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</div>
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<b>What diet did you follow to make the improvements in your
body?</b></div>
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<b><br /></b></div>
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Over the past year, I’ve been following the Slow Carb Diet as explained in Tim Ferriss’ 4 Hour Body.<br />
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKG6uX38S28kZ9DqcchZfoUcz6Iha88dW37W06Sh0V5C_xVkOJJZVImmzvIDcMEiIxDpSgYScz5oFLz-Nlm0h9hjDFaGgak6n9OHObn2EO58CF0_N80GhfjeHizczz_ge51gtP5lWkKEnK/s1600/4HB.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKG6uX38S28kZ9DqcchZfoUcz6Iha88dW37W06Sh0V5C_xVkOJJZVImmzvIDcMEiIxDpSgYScz5oFLz-Nlm0h9hjDFaGgak6n9OHObn2EO58CF0_N80GhfjeHizczz_ge51gtP5lWkKEnK/s1600/4HB.png" /></a></div>
<br />
<br />
<i>GM Note: This is the same diet I follow and recommend to most people who struggle with weight management.</i><br />
<i><br /></i>
<i>The Slow Carb Diet has 5 simple rules.</i><br />
<br />
<ol>
<li><i>Avoid White Carbohydrates</i></li>
<li><i>Eat the Same Few Meals Over and Over Again</i></li>
<li><i>Don't Drink Your Calories</i></li>
<li><i>Don't Eat Fruit</i></li>
<li><i>Cheat One Day Per Week</i></li>
</ol>
<br />
<br />
<b>What diet did you follow BEFORE you made the improvements?</b><br />
<br />
My weight management story is a long one.<br />
<br />
I was a fat kid.<br />
<br />
I was probably at my fattest as a Junior in high
school. I started keeping a diet log in a little notepad and lost about 20-25
pounds.<br />
<br />
I also
did the Atkins diet pretty strict for a short time and probably lost another 10
pounds.<br />
<br />
Then, I basically was doing calorie restriction.<br />
<br />
I’ve found too many problems with calorie restriction on its own. First, there are too many choices. Limiting my choices just made it easier. Second, I found I was eating too many foods that weren’t keeping me full for long periods of time so I felt hungry almost all the time, which zaps my willpower.<br />
<br />
After that I
started the Slow Carb Diet, which led to a step change.</div>
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<br /></div>
<b>What training regiment did you follow before the
improvements? Did that change during or after the improvements?</b></div>
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<b><br /></b></div>
<div class="MsoNormal">
My level of exercise has been pretty consistent.<br />
<br />
When I
stopped playing organized sports, I took up running and have been doing that
for the last 15 years or so at varying levels.<br />
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGXwvnI-Nf-JFI-XJM6BjPQYzwCLg0BgOvbdQ3pKwL-zACobYy_I4uRErpzqDCobTyvFl-rg7x9fg-a2asbnZT_c56BdrMsL-0VjeJtCXn6IHa_ehpNXW1lqPR1aHi6nCqk0s_H3dPDH67/s1600/exercise+jogging+SS.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="207" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGXwvnI-Nf-JFI-XJM6BjPQYzwCLg0BgOvbdQ3pKwL-zACobYy_I4uRErpzqDCobTyvFl-rg7x9fg-a2asbnZT_c56BdrMsL-0VjeJtCXn6IHa_ehpNXW1lqPR1aHi6nCqk0s_H3dPDH67/s320/exercise+jogging+SS.jpg" width="320" /></a></div>
<br />
I probably run less now than I
did a few years ago due to other responsibilities (mainly kids). I still get at
least 2-3 runs in a week and use the elliptical a lot on off days<br />
<br />
<i>GM Note: For those of you who regularly read this blog, you are well aware that I am not a big advocate of long distance running. Having said that, one size does not fit all.</i><br />
<i><br /></i>
<i>Having said that, I am still not an advocate of long distance running.</i><br />
<i><br /></i>
I’ve tried a lot of different strength training routines. I
find them pretty boring overall (I know, it’s hard to believe I find running LESS
boring)<br />
<br />
<i>GM Note: In the words of the great Stephen A. Smith ...</i><br />
<i><br /></i>
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgT3cpVAUQPxEAgZ5aZcr4W0NuuusI2DqQZL8JX2kjadx5dH5tIbclfDtcPi7819pquOuHcuzmrUY00u44xjTVWNNEcvMifashG0t_R7m-5mQ1aWrB3MzVZklP7JHYVqbYnVlJkVtLI_i8q/s1600/blasp.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="173" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgT3cpVAUQPxEAgZ5aZcr4W0NuuusI2DqQZL8JX2kjadx5dH5tIbclfDtcPi7819pquOuHcuzmrUY00u44xjTVWNNEcvMifashG0t_R7m-5mQ1aWrB3MzVZklP7JHYVqbYnVlJkVtLI_i8q/s320/blasp.jpg" width="320" /></a></div>
<i><br /></i>
<br />
I really like basic body weight exercises (push-ups, sit ups,
pull-ups). Mentally, it makes me feel stronger to lift my body on a pullup bar
than to lift my body weight in bars/plates.<br />
<br />
<i>GM Note: You've won me back Tom ...</i><br />
<i><br /></i>
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTdKZ3v3H0yJOlJj7ZJzcdPeZD4WokHh1A5yTyfyNYODDa5L6Hs90KlXHepsTlqKEuKIcEbzsbydHGoPhcjs8mz9mw_cbg78V9S-l7Lljct0KHXQ7wZFlPMpnpdzxJbwmsRUDMnnoxYuhd/s1600/dumb.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="176" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTdKZ3v3H0yJOlJj7ZJzcdPeZD4WokHh1A5yTyfyNYODDa5L6Hs90KlXHepsTlqKEuKIcEbzsbydHGoPhcjs8mz9mw_cbg78V9S-l7Lljct0KHXQ7wZFlPMpnpdzxJbwmsRUDMnnoxYuhd/s320/dumb.jpg" width="320" /></a></div>
<i><br /></i>
<br />
I’ve also been experimenting with
kettlebells.<br />
<br />
The basics are covered in the 4 Hour Body, but I recommend Pavel
Tsatsouline’s <a href="https://www.amazon.com/Kettlebell-Simple-Sinister-Pavel-Tsatsouline-ebook/dp/B00GF2HP9G" target="_blank">Simple and Sinister</a> if anyone is interested in checking them out.<br />
<br />
Pavel’s philosophy is all about <a href="http://advancedtrainingsi.blogspot.com/2017/01/why-jim-harbaugh-would-be-member-of.html" target="_blank">minimalism</a>, which is great if you’re a busy
person.<br />
<br />
Also, similar to body-weight exercises, movements like the (Turkish)
Get Up make me feel more accomplished than pushing plates or dumbbells.<br />
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUvN5t5ThNisTkEUcZusF6gBPlzbtXneszoojGFEcV5XGhs76aS_aRdy8bGhkLMC4VYD6fiF2LpxiLxvQErvPimzkWQMV_dpvDVNygCe4sh9YvEbESxeN84sPd_Z2kOCxm6-8rStfV86QK/s1600/kettlebell-training-get-up-pavel-tsatsouline-foto-vom-riva-verlag.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUvN5t5ThNisTkEUcZusF6gBPlzbtXneszoojGFEcV5XGhs76aS_aRdy8bGhkLMC4VYD6fiF2LpxiLxvQErvPimzkWQMV_dpvDVNygCe4sh9YvEbESxeN84sPd_Z2kOCxm6-8rStfV86QK/s320/kettlebell-training-get-up-pavel-tsatsouline-foto-vom-riva-verlag.jpg" width="320" /></a></div>
<br />
I also think having equipment around the house makes it
easier. Even though my gym is 3 miles away, it can be a 20 minute process
between deciding I want to go, getting ready, driving, parking, putting my
stuff in a locker, etc.</div>
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<br /></div>
<div class="MsoNormal">
<b>How are you sustaining your diet and training? Has it
become a lifestyle habit or does it still take a great deal of effort and
focus?</b></div>
<div class="MsoNormal">
<b><br /></b></div>
<div class="MsoNormal">
I’d say exercise is much easier to maintain because I enjoy
it very much.<br />
If I miss a day of exercise, I never feel as good that night.<br />
<br />
Diet requires a lot of effort for me. I like to eat and I like to eat a lot.<br />
<br />
The 4 Hour Body recommends eating as much as you want, which I did when I
started, but toned down a little so I still watch calories somewhat.<br />
<br />
I’m a firm
believer in habits and habit formation as opposed to motivation or willpower.<br />
<br />
I
recommend reading <a href="https://www.amazon.com/Mini-Habits-Smaller-Bigger-Results/dp/1494882272/ref=sr_1_1?s=books&ie=UTF8&qid=1494080919&sr=1-1&keywords=mini+habits" target="_blank">Mini-Habits</a> by Stephen Guise to anyone who wants to explore
the basics of habit formation and Charles Duhigg’s <a href="https://www.amazon.com/Power-Habit-What-Life-Business/dp/081298160X" target="_blank">The Power of Habit</a> when you
want some more detail.<br />
<br />
I also recommend reading up on <a href="http://www.nytimes.com/2011/08/21/magazine/do-you-suffer-from-decision-fatigue.html" target="_blank">decision fatigue</a>.
Understanding the concept can help you understand why limiting choices is a good
idea when it comes to diet as well why you may tend to overeat at night.</div>
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<br /></div>
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</div>
<div class="separator" style="clear: both; text-align: center;">
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<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>What was the thing that triggered you to want to change?</b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
This is a hard question to answer.<br />
<br />
I’ve always had
trouble with my weight and I think being a fat kid made it hard to
lose/maintain weight as I got older.<br />
<br />
I think one thing that triggered the
change this time was I’ve made a conscious effort to become more open to
experimentation.<br />
<br />
Before this, I naively thought I should just follow the “experts.”<br />
<br />
It seems,
especially in the areas of health and weight loss, the experts know a lot less
than we give them credit for and may not have your best interests in mind when
they do their studies.<br />
<br />
<i>GM Note: In the 1960's, the sugar industry paid scientists to play down the link between sugar and heart disease. Check out the link Tom provided for this story <a href="https://www.nytimes.com/2016/09/13/well/eat/how-the-sugar-industry-shifted-blame-to-fat.html?_r=0" target="_blank">HERE</a>.</i><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqcaCxR5q_oy1ba3tUBNUHD0YADz2iWdhHk1t8InTbc7hHr0YTVa3dbSyv8u57Ub8RhMQXDMxUoL1BoncHEgXF2nWHpkSC218N83VGXcIKc_UKckAq8hOk7dFHeVnHrHXONdEu1sRxmOHW/s1600/Sugar+4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqcaCxR5q_oy1ba3tUBNUHD0YADz2iWdhHk1t8InTbc7hHr0YTVa3dbSyv8u57Ub8RhMQXDMxUoL1BoncHEgXF2nWHpkSC218N83VGXcIKc_UKckAq8hOk7dFHeVnHrHXONdEu1sRxmOHW/s320/Sugar+4.jpg" width="231" /></a></div>
<br />
<br />
I've found some things that work and don't work for me, personally.<br />
<br /></div>
<div class="MsoNormal">
For example, I’m not a good snacker. I like to eat big meals. You can go online
and find a ton of studies about people who “graze” all day tend to be
healthier.<br />
<br />
Just because 2 things are true doesn’t mean 1 causes the other, so
be wary of advice like that. I also find that the foods on the Slow Carb Diet keep me
full longer, which helps.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>It's 2020 and you completely fell off the wagon, what
sequence of events would have made that happen?</b></div>
<div class="MsoNormal">
<b><br /></b></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqDvsgny7Z-9X0uDCj3UmQR_PEUIOuOjYLJR2vcSaqs9XBZ5C2V3V_zkD_ZCydnVVz3ZAfx9hhVtYhY5ISKsKriNq8vdd9DTHlbvH1qi9kBzZbM6d6Dxf-roOfmbqYRuTS-HVSfiWU3r4o/s1600/gypsey-with-crystal-ball.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="179" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqDvsgny7Z-9X0uDCj3UmQR_PEUIOuOjYLJR2vcSaqs9XBZ5C2V3V_zkD_ZCydnVVz3ZAfx9hhVtYhY5ISKsKriNq8vdd9DTHlbvH1qi9kBzZbM6d6Dxf-roOfmbqYRuTS-HVSfiWU3r4o/s320/gypsey-with-crystal-ball.jpg" width="320" /></a></div>
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<b><br /></b></div>
<div class="MsoNormal">
I don’t think one day I’ll decide I don’t care anymore and go
straight downhill.<br />
<br />
It would be a series of very small steps that led down the
wrong path.<br />
<br />
Good habits are hard to make and easy to break, bad habits are easy
to make and hard to break. </div>
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<br />
<b>What was the hardest part of the transformation?</b></div>
<div class="MsoNormal">
<b><br /></b></div>
<div class="MsoNormal">
The hardest part is the middle. </div>
<div class="MsoNormal">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNZRxovJeUmnvpPjHkXPEzJ4pLoiIGPaH85pQEmP5KWIfTGLCIjPxx50hYunXy3lGy93nWZKjqAe8s33BAMVddHzH7rZfRj8kOXSBQs_25IakLdA0DEGDQl2XUvr_JLhnFz7HPHaNUkzKH/s1600/peach.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="233" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNZRxovJeUmnvpPjHkXPEzJ4pLoiIGPaH85pQEmP5KWIfTGLCIjPxx50hYunXy3lGy93nWZKjqAe8s33BAMVddHzH7rZfRj8kOXSBQs_25IakLdA0DEGDQl2XUvr_JLhnFz7HPHaNUkzKH/s320/peach.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">If you don't get why I put this picture here I feel for you ...</td></tr>
</tbody></table>
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<br /></div>
<div class="MsoNormal">
When I start something new,
I’m always excited and anxious to see results. After some time, I get bored and
it makes it hard to stay with it. That’s why I’ve had to create habits around
eating so it takes less effort.<br />
<br />
Eating is one of the hardest things to manage because you
HAVE to do it. Moderation is much harder to manage than complete restriction.<br />
<br />
I wouldn’t suggest any specific habits to anyone else but I
would suggest really paying attention to when/how/why you eat. Try to identify
good and bad habits and manage them appropriately.</div>
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<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Did your weight fluctuate during the transformation?</b></div>
<div class="MsoNormal">
<b><br /></b></div>
<div class="MsoNormal">
Yes. Part of the Slow Carb Diet is a “cheat day” which leads
to regular weight gains the following 1-3 days in my experience.<br />
<br />
Mentally, the
cheat day is extremely important for me. Whenever I’ve started a diet plan or
refocused on diet, I usually would think “that’s it for pizza” or “no
dessert…ever.” This can seem overwhelming and sad quite frankly.<br />
<br />
I don’t want
to be the guy that can never go out to dinner, never have a slice of pizza,
cake, or a bowl of ice cream. I love all that stuff. With the cheat day, you get a
release from restrictions, which is liberating. It’s easier to resist a slice
of pizza on Tuesday, when you can allow yourself a whole pie on Saturday.</div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHOBBXIlbFHPx5DqfOBdCUo9jXDAZBuZaZFudm4ZIdiBpipD3FqxOv6gK9alcYQLk6G5fg19iZe_7vRISBjSkKzte4-L2DCrg3aDYVusXMgluj7kezozE7Pbqs6VRLr8FnMue6KWAbXOvz/s1600/pizza.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="217" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHOBBXIlbFHPx5DqfOBdCUo9jXDAZBuZaZFudm4ZIdiBpipD3FqxOv6gK9alcYQLk6G5fg19iZe_7vRISBjSkKzte4-L2DCrg3aDYVusXMgluj7kezozE7Pbqs6VRLr8FnMue6KWAbXOvz/s320/pizza.jpg" width="320" /></a></div>
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<br /></div>
<div class="MsoNormal">
<b><br /></b></div>
<div class="MsoNormal">
<b>How often did you weigh yourself and did you do anything
to ensure the data collection was consistent and / or accurate?</b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I weigh myself almost every day. I usually skip a day or 2
after cheat day to avoid the letdown of seeing the additional pounds. </div>
<div class="MsoNormal">
<br />
<i>GM Note: On the flip side, I love to weigh myself the morning after cheat day. For no good reason I take a great deal of pride in seeing an extra 5 to 7 lbs on the scale.</i><br />
<i><br /></i></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjy04a9j-MVt5XZwlNxsU-rwMa65mYYWs97tc6Kzq5wP4BCFJcDzd72iE8RSK1914AgGFAGXH_TdRlw3PkFrsiJ4kdsmrC4tRUtwLw5ohezEkY2N_xPeYj3MDFRNXZ8V_Sa35iXnHLQU2Co/s1600/best-time-to-weigh-yourself.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="179" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjy04a9j-MVt5XZwlNxsU-rwMa65mYYWs97tc6Kzq5wP4BCFJcDzd72iE8RSK1914AgGFAGXH_TdRlw3PkFrsiJ4kdsmrC4tRUtwLw5ohezEkY2N_xPeYj3MDFRNXZ8V_Sa35iXnHLQU2Co/s320/best-time-to-weigh-yourself.jpg" width="320" /></a></div>
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<br /></div>
<div class="MsoNormal">
<br />
I always weigh myself first thing in the morning on the same scale, after using the bathroom and wearing only underwear</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>If you had one piece of advice to give someone about to
make a transformation, what would it be?</b></div>
<div class="MsoNormal">
<b><br /></b></div>
<div class="MsoNormal">
Experiment.<br />
<br />
Don’t believe that there’s an answer that will
work for you without testing it. But ... do make sure you test it for long enough
to get some real data. </div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihNrAQIo6J0fv_eEooY6xIhd30QOehyphenhyphenDEP4ZMbNrbIcF4InGVuZ-xpuIpFnQnxYWqo12Dayhcjhf3KvZKxQRRCRAHWQVr8fTUdsSfg1t0xQVDeO7aF3KKnGUGHyS7g187JN2EiQX1lS3Lq/s1600/experiment.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihNrAQIo6J0fv_eEooY6xIhd30QOehyphenhyphenDEP4ZMbNrbIcF4InGVuZ-xpuIpFnQnxYWqo12Dayhcjhf3KvZKxQRRCRAHWQVr8fTUdsSfg1t0xQVDeO7aF3KKnGUGHyS7g187JN2EiQX1lS3Lq/s320/experiment.jpg" width="320" /></a></div>
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<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>In life, what is your definition of success and how does
that definition relate to this transformation?</b></div>
<div class="MsoNormal">
<b><br /></b></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXWCzw3aeCGbDeC1grrmMEGv8Sz3gahzmOuFJDYaPAo_YxAv-7IyBI4RICglg-o9diSA6dbZ0eN6jPvHklLwNfys_9zS-CBSTYeGajF3MxbAqMUAHjWs3oqNsmTMgP96OyusNl9kZROD79/s1600/keysuccess.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="235" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXWCzw3aeCGbDeC1grrmMEGv8Sz3gahzmOuFJDYaPAo_YxAv-7IyBI4RICglg-o9diSA6dbZ0eN6jPvHklLwNfys_9zS-CBSTYeGajF3MxbAqMUAHjWs3oqNsmTMgP96OyusNl9kZROD79/s320/keysuccess.jpg" width="320" /></a></div>
<div class="MsoNormal">
<b><br /></b></div>
<div class="MsoNormal">
<b><br /></b></div>
<div class="MsoNormal">
Success to me is continuous learning.<br />
<br />
I once heard someone
say, you should always look back at yourself 3 years ago and think you were
totally clueless, meaning you should always be getting smarter and better.<br />
<br />
As
it applies to weight management and training, I try to educate by reading about
health but always with a skeptical eye. When you’re managing your own body, it
also offers up a new data set through experimentation.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>If you could one thing on a billboard, what would it be?</b> </div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCbJWLd6ThCdDb55DkKgZhhSON9GBalAHnPK5GSxQ_e8GW9borfc4W8uBqROc9DDtBgVS0WbyeIvpONpPEAY5ajum93Te8_0ZiXHxnkc_8BVRfIJTl-R-uimtiM45DvkNfBiLA8nWFBDDx/s1600/empty-billboard_100228386_m.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCbJWLd6ThCdDb55DkKgZhhSON9GBalAHnPK5GSxQ_e8GW9borfc4W8uBqROc9DDtBgVS0WbyeIvpONpPEAY5ajum93Te8_0ZiXHxnkc_8BVRfIJTl-R-uimtiM45DvkNfBiLA8nWFBDDx/s320/empty-billboard_100228386_m.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;">"It’s not all about you."</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>What was something you used to believe was true about
diet and training but now realize is false?</b></div>
<div class="MsoNormal">
<b><br /></b></div>
The one that I as well as many
others believed was around high sugar / low fat diets to manage weight and
cholesterol. Turns out this was a myth created by the companies that make
sugar.<br />
<br />
GM Notes: See the story link <a href="https://www.nytimes.com/2016/09/13/well/eat/how-the-sugar-industry-shifted-blame-to-fat.html?_r=0" target="_blank">HERE</a><br />
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
There’s also a
documentary on it that was pretty good, called “Sugar Coated.”<br />
<br /></div>
<iframe allowfullscreen="" frameborder="0" height="360" mozallowfullscreen="" src="https://player.vimeo.com/video/122387548?color=7eaede&title=0&byline=0&portrait=0" webkitallowfullscreen="" width="640"></iframe><br />
<a href="https://vimeo.com/122387548">Sugar Coated Trailer</a> from <a href="https://vimeo.com/user24496534">The Cutting Factory</a> on <a href="https://vimeo.com/">Vimeo</a>.<br />
<br />
<b>Wrap-Up</b><br />
<b><br /></b>
I hope you can see that this post was about much more than losing weight. To me, it was about using problem solving skills and managing behaviors to make major transformations.<br />
<br />
In case you missed it, here are some common themes Tom mentions that I believe are applicable to any transformation.<br />
<br />
<ul>
<li>Simplicity</li>
<li>Balance</li>
<li>Consistency</li>
<li>Research</li>
<li>Experimentation</li>
</ul>
George Mahoneyhttp://www.blogger.com/profile/14458297473221473878noreply@blogger.com0tag:blogger.com,1999:blog-1285933695653071066.post-28629973730705824532017-04-23T14:42:00.001-04:002017-04-23T21:19:39.429-04:00How Many More Sets Ya Got?<div style="text-align: center;">
<i>"We're not selling jeans here."</i></div>
<div style="text-align: center;">
<i>- Billy Beane, Moneyball</i></div>
<br />
<br />
Athlete X: "Coach, my sheet says I have pull-ups next, but that guy's been in the cable rack since we got here <i>(which was about 45 minutes ago)</i>. How many more sets do you think he has left?"<br />
<br />
Me: "A thousand..."<br />
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When you train in a public gym, you are at the mercy of the "general population". They can make or break your training session, especially if your gym has limited equipment that you want to use.<br />
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What makes matters worse is that there seems to be this new fad where people spend over an hour performing the same exercise.<br />
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This seems like an exaggeration, but it's not.<br />
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Like a biologist in the Serengeti, I have sat and watched people set up camp on a piece of equipment and not leave there for the entire length of our training session <i>(which usually lasts an hour)</i>.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0ow8BZeMUSIs1dzD9YHt-PmGZWdoWe7DXSLTHIw1POlH5QbdHvD73xthOqpi0fz0r_PxAUODmuTjxCc5bxQfeH77SqrneWdFGyCenxUk3kefyn0yMmrIHtIRbsyhFYxi44M7KwN3ox5y2/s1600/setsyougot.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="208" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0ow8BZeMUSIs1dzD9YHt-PmGZWdoWe7DXSLTHIw1POlH5QbdHvD73xthOqpi0fz0r_PxAUODmuTjxCc5bxQfeH77SqrneWdFGyCenxUk3kefyn0yMmrIHtIRbsyhFYxi44M7KwN3ox5y2/s320/setsyougot.png" width="320" /></a></div>
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During my observations, I have also noticed where this occurs most often and who the main culprits are.</div>
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<b>The Cable Rack</b></div>
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In most public gyms, the pull-up bar is situated right in the middle of the cable rack. </div>
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Do you know what else is situated right in the middle of the cable rack?</div>
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Some guy doing 30 sets of cable cross-overs.</div>
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Sometimes you think you can get lucky when you see a guy on only one side of the rack doing tricep pulldowns. In your mind you think, "I can slip in there, right next to this narcissist."</div>
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Unfortunately, you forgot that the mandatory super-set to the tricep pulldown is the tricep extension ... which conveniently takes up the space right under the pull-up bar.</div>
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This scenario would be acceptable if the guy actually took a break between his 30 super-sets, but that never happens.</div>
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You just sit there wondering ... "How Many More Sets Ya Got?"</div>
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<b>The Squat Rack</b></div>
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Public gyms don't have many squat racks.</div>
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If there is a legit one, the guys with the biggest squat are usually competing for it.</div>
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Unfortunately, combining big squats and 30 sets usually leads to a broken body.</div>
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And ... a broken body is usually accompanied by knee wraps.</div>
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And ... knee wraps are usually taken on and off between sets.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBSlfBPh90W8NRnwdN5dKfmLA5hDHSHNVnQ1h5708cZCL9bpxYd8Qzr5vYkDO7jv5npZ8SAYFTanmJAKx2x-IjETZUz3S3HtjGlLjNExOl8ribU1mDaNOptj4j3uXCPJeCVTfmEvG_KnWB/s1600/backsquatkneewraps.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="210" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBSlfBPh90W8NRnwdN5dKfmLA5hDHSHNVnQ1h5708cZCL9bpxYd8Qzr5vYkDO7jv5npZ8SAYFTanmJAKx2x-IjETZUz3S3HtjGlLjNExOl8ribU1mDaNOptj4j3uXCPJeCVTfmEvG_KnWB/s320/backsquatkneewraps.jpg" width="320" /></a></div>
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As you sit there watching this hobbled giant remove his knee wraps for the 30th time, all you can think is "How Many More Sets Ya Got?"</div>
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<b>The Deadlift Platform</b></div>
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Public gyms seldom have places designated for the deadlift. You often have to find some floor space that isn't smack in the middle of a major thoroughfare. </div>
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If your gym has a deadlift platform, consider yourself lucky.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDKu3V91LjFWAoio8I2k7GMUh89yXdZ4Z6eQ5yH_9dTp5JsasiXwESAnUBxbSKWYsVrd38xMIjRBH5Kbw7dkxeCYE5pqCJprq4ba4Q7125SLLgw5PjK7b9PkEfFhO5Z3ROHJ0-36EH3rh-/s1600/deadlift-platform-h.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="201" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDKu3V91LjFWAoio8I2k7GMUh89yXdZ4Z6eQ5yH_9dTp5JsasiXwESAnUBxbSKWYsVrd38xMIjRBH5Kbw7dkxeCYE5pqCJprq4ba4Q7125SLLgw5PjK7b9PkEfFhO5Z3ROHJ0-36EH3rh-/s320/deadlift-platform-h.jpg" width="320" /></a></div>
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If you plan on actually doing a deadlift, consider yourself unlucky.</div>
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This sacred platform is now being used for everything other than deadlifts by the people who couldn't get into the squat rack because of "knee-wrap" guy.<br />
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Over the past week I have seen barbell curls, bent over rows, military press and the clean and jerk.</div>
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If someone is actually doing a deadlift, they follow suit of their brethren and do about 30-sets. To make matters worse, they spend just as much time chalking-up and adjusting their weight belt as they do moving weight.</div>
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As you stand there baffled and frustrated, all you can wonder is "How many more sets ya got?"</div>
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<b>Bench Press</b></div>
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As infatuated as American males are with the bench press, you would think public gyms would have more of them. </div>
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This scarcity of bench press space becomes amplified, as most people are only comfortable benching off of one specific bench.</div>
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As with the other exercises, none of this would be an issue if people kept their sets to just under infinity.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2o38Eh0fFJmo9TNSzsamfNqGg_FqXQjBG-r1Pm-NJ7cwPyyaKN8K0qluhHrwHxRrJ37BXKj_2ERgprdPr1mdXnFGU1wBFDPY1M4h6bsOqVTxlWn0AOm5XBq4-P2V9w2KC64055vFxmuGN/s1600/wristwraps.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2o38Eh0fFJmo9TNSzsamfNqGg_FqXQjBG-r1Pm-NJ7cwPyyaKN8K0qluhHrwHxRrJ37BXKj_2ERgprdPr1mdXnFGU1wBFDPY1M4h6bsOqVTxlWn0AOm5XBq4-P2V9w2KC64055vFxmuGN/s320/wristwraps.jpg" width="320" /></a></div>
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As the guy with the giant bench press adjusts his wrist wraps for his 30th set, all you can wonder is "How Many Sets Ya Got Left?"<br />
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<b>A Humbling Disclaimer</b><br />
<b><br /></b>While we poke fun at these people, we do so humbly because the cable cross-over guy is probably more shredded than us and the bench, squat, and deadlift guys probably lift more than we do on those specific lifts.<br />
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If you are reading this blog, you most likely either were, are or want to be a skilled athlete.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhC78_-cWQgI1Wgfv1kvLbbegQKfAHXSSBfIJXiTCgV4KPrSuOjjiVoJZpaSETJGzrS1dxkrZ176MT7jsVPR9RaiiZhiNsALhOMMSivwDL2RIg1Akk1i3HarhvnHLi5SqV1tLw6ZGa7gLVI/s1600/georgiaclemson.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhC78_-cWQgI1Wgfv1kvLbbegQKfAHXSSBfIJXiTCgV4KPrSuOjjiVoJZpaSETJGzrS1dxkrZ176MT7jsVPR9RaiiZhiNsALhOMMSivwDL2RIg1Akk1i3HarhvnHLi5SqV1tLw6ZGa7gLVI/s320/georgiaclemson.jpg" width="320" /></a></div>
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For skilled athletes, almost everything we do in the gym is part of General Physical Preparedness (GPP). To keep it simple, it means we do a variety of movements to potentially make us better at our sport.<br />
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For professional powerlifters, bench, squat and deadlift are their sport.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4s97MxVJANaMsdPyk8zbzQ9CZXsRuX860fY5_2rkomA_vfkTUU2XLPg8v4CtJJFmkJLhdvXkde_8dfFW5wwrXmkr-VxagBx0BPjvfsMBFiaGjtseGzlN-uASnfoSQLykVTge5KToFXIL6/s1600/baystate_016.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4s97MxVJANaMsdPyk8zbzQ9CZXsRuX860fY5_2rkomA_vfkTUU2XLPg8v4CtJJFmkJLhdvXkde_8dfFW5wwrXmkr-VxagBx0BPjvfsMBFiaGjtseGzlN-uASnfoSQLykVTge5KToFXIL6/s1600/baystate_016.jpg" /></a></div>
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Because of that, they can afford to have a much narrower exercise selection, and as a result, become much more proficient at them.<br />
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While we leverage this principle in the <a href="http://advancedtrainingsi.blogspot.com/2016/01/the-holy-grail-of-strength.html" target="_blank">Holy Grail of Strength</a> by benching and deadlifting every day, we minimize our volume to 2 sets of 5. We do this because strength in those movements is only part of our GPP.<br />
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To be a great athlete, you also need to work on things that will allow you to explode, stabilize, and change directions in many different ranges of motion. For that reason, we cannot afford to solely focus on being experts in a few ranges of motion and must expand our exercise selection.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLP3McY2cB04fDfMmX-6Vp9wiWC9GNGTVVpq4OUENCCXhyDTQOJ_zv9mvbBIkr9UGjNjUnL65_Duq_I8D4GDPIseE1Jqvj_BW5Nrpf5VcWXa5tvov3BAMq9vnHRIGGdBMp-3cC3ukFdfuE/s1600/Back-where-you-started.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLP3McY2cB04fDfMmX-6Vp9wiWC9GNGTVVpq4OUENCCXhyDTQOJ_zv9mvbBIkr9UGjNjUnL65_Duq_I8D4GDPIseE1Jqvj_BW5Nrpf5VcWXa5tvov3BAMq9vnHRIGGdBMp-3cC3ukFdfuE/s320/Back-where-you-started.jpg" width="320" /></a></div>
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This takes us back to exactly where we started with the quote at the beginning of this article.</div>
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<i>"We are not selling jeans here"</i></div>
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<i>- Billy Beane, Moneyball</i></div>
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In the movie Moneyball, Billy Beane said this quote to rationalize why he wasn't selecting players based on their physical appearance. He was looking for athletes that could get on base or throw strikes.</div>
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In our world, I am looking to develop better athletes. I am not looking to develop professional powerlifters or body builders.</div>
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If you want to be either of those things, you need to train somewhere else.</div>
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It's not for everybody ....</div>
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<br />George Mahoneyhttp://www.blogger.com/profile/14458297473221473878noreply@blogger.com0tag:blogger.com,1999:blog-1285933695653071066.post-47389866926752780942017-03-18T16:19:00.001-04:002021-01-21T08:01:47.085-05:00The Advanced Training Experience<div style="text-align: center;">
<i>"There is only one boss. <u>The Customer.</u> </i></div>
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<i>And he can fire everyone in the company, from the chairman on down, </i></div>
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<i>simply by spending his money somewhere else." - </i>Sam Walton, Walmart</div>
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The sun is just beginning to set on a humid night in late July. I am standing on my porch, sweating profusely with blood trickling from my knuckles. Standing across from me is some poor 20 year old, with a look of absolute fear in his eyes.</div>
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Just a few seconds ago, he informed me he was going to go into my backyard to take my brand new lawn furniture.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjs0nVPl2_C3MI-bgRcch1E7dDH_uORMfHY8IfBI-fVkDNHw3Kd4hlifz1eoMWsFQM5mh3w9qxZgOpjgS3iUFo8ZmUsI3JkkEddamyproNCLc774TEaLBSQiCEI0LnwUsF8lhN8dKXPC7BV/s1600/hAMPTON+BAY.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjs0nVPl2_C3MI-bgRcch1E7dDH_uORMfHY8IfBI-fVkDNHw3Kd4hlifz1eoMWsFQM5mh3w9qxZgOpjgS3iUFo8ZmUsI3JkkEddamyproNCLc774TEaLBSQiCEI0LnwUsF8lhN8dKXPC7BV/s320/hAMPTON+BAY.jpg" width="320" /></a></div>
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I politely told him that he could go in my backyard, but he not would be leaving with anything. In fact, if he went on my property, he may not be leaving at all.</div>
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Was this 20 year old some crazed maniac who pulled off home invasions to satisfy his obsession with lawn furniture? </div>
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No ...</div>
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He was a service delivery driver who got sent on an errand with an unexpected plot twist.</div>
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What he thought he was doing was picking up lawn furniture I no longer wanted.</div>
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What he didn't know was that I just spent the last 4 hours putting said lawn furniture together, only to find out that one of the chairs had <b>2 Left Arms and ZERO Right arms.</b></div>
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The blood on my knuckles was the collateral damage of trying to fasten a small army of bolts into areas with no clearance for your hand, let alone the miniature allen wrench they provide.</div>
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The sweat was the collateral damage of trying to do this on a humid night in July.</div>
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My frustration was the collateral damage of all of the above, plus an absurd argument with their customer service department. </div>
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Rather than take back the extra left arm and send me the correct right arm, they wanted to take back the entire lawn furniture assembly and send me another one in 6-8 weeks ... just in time for me to cover it up in preparation for the winter.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFgK8_Wsbh1lkZX4oqv2mSX_AJAXr_qGEK8xkEhg9jLB5YIJEfBlr-AhM5Dg8GdBP-YOQy-Q6qd_XXyLSBp3bL5luscRTnp9Mg2HD4Hr332xSLRLvc_3cxDfZ0fh-FqOe-BLhaShTul4nE/s1600/haters.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFgK8_Wsbh1lkZX4oqv2mSX_AJAXr_qGEK8xkEhg9jLB5YIJEfBlr-AhM5Dg8GdBP-YOQy-Q6qd_XXyLSBp3bL5luscRTnp9Mg2HD4Hr332xSLRLvc_3cxDfZ0fh-FqOe-BLhaShTul4nE/s320/haters.jpg" width="320" /></a></div>
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For "The Haters" who are going to say, "Why didn't you check the parts BEFORE you started to assemble the lawn furniture?"</div>
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1. I did</div>
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2. I figured we could still use the other 95%, while we waited for one arm of one chair.</div>
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3. I never would have imagined that the answer to this simple problem was to exchange the entire set.</div>
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4. I already waited 6-8 weeks for the original set.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh32h4bzRnQlpZJIaMVtMm_QvCIjnbGnALCgQOTM0WRNH6t9hs4tCgmO2Gfznka4A7ZQsOvw_Cw3NyOVlk1CJWAu4Tgs-3hYzfTsQ6qG_kjoJlKbrVFut7sQKEtYT69PurF7B0wxRWCkY6B/s1600/bad-experience-reviews.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh32h4bzRnQlpZJIaMVtMm_QvCIjnbGnALCgQOTM0WRNH6t9hs4tCgmO2Gfznka4A7ZQsOvw_Cw3NyOVlk1CJWAu4Tgs-3hYzfTsQ6qG_kjoJlKbrVFut7sQKEtYT69PurF7B0wxRWCkY6B/s1600/bad-experience-reviews.png" /></a></div>
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The bottom line, I will never deal with this company again.</div>
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I don't necessarily mind that they gave me 2 left arms. </div>
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I mind that they gave me a Bad Customer Experience.</div>
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<b><u><span style="font-size: large;">The "Customer Experience"</span></u></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKmOd3fWnVrhO1awNWIptIODt-_GvkE6wZSG8QqOfHnVqw7r0nrnvpFJa8yG9UJFqe0TJxgG_jPeZTn0Z9hvCda78il75xjdjBaIE1aIHw-yzsW9DPNIytxl923VjXb0tV6rbeDgWXcEZy/s1600/shaw.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKmOd3fWnVrhO1awNWIptIODt-_GvkE6wZSG8QqOfHnVqw7r0nrnvpFJa8yG9UJFqe0TJxgG_jPeZTn0Z9hvCda78il75xjdjBaIE1aIHw-yzsW9DPNIytxl923VjXb0tV6rbeDgWXcEZy/s320/shaw.jpg" width="320" /></a></div>
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In <i>Building Great Customer Experiences, </i>Colin Shaw and John Ivens do an excellent job of explaining how great customer experiences are developed.</div>
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Essentially, the customer experience is not just based on the quality of the product you receive. It is also based on how you feel and what emotions were elicited.</div>
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Would you rather eat a sizzling bone-in ribeye at a Ruth's Chris where the waiter shames you for eating too much red meat or where the waiter applauds your genius for getting the best meal on the planet?</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLJkYg-MG-RWRYpNVZf6ji13tIth_T3ZB8bj43pPWjn38mCyOaFlQHAEmiCPg8Nt2XPpQW847H7UebAVvRA7DBZ9imXp8KfkhVMA_Rsu_GUhcslf-35fYCrFSxPgX3uWbvgRBh49IYdMqm/s1600/ruth%2527s.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="218" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLJkYg-MG-RWRYpNVZf6ji13tIth_T3ZB8bj43pPWjn38mCyOaFlQHAEmiCPg8Nt2XPpQW847H7UebAVvRA7DBZ9imXp8KfkhVMA_Rsu_GUhcslf-35fYCrFSxPgX3uWbvgRBh49IYdMqm/s320/ruth%2527s.jpg" width="320" /></a></td></tr>
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At the end of the day, you are still getting the same product ... a sizzling bone-in ribeye.</div>
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But ... it's how you feel that makes all the difference.</div>
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<b><u><span style="font-size: large;">The Advanced Training "Customer Experience"</span></u></b></div>
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I have always said that Advanced Training "sells" an experience, as opposed to a product.</div>
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The product is obviously a very solid training program, that should meet or exceed the expectations of athletes trying to get stronger, faster, leaner, and healthier.</div>
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This product can probably be duplicated by any above average trainer in the country.</div>
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What can't be duplicated is the Advanced Training Experience.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5Oi9LHtc3Ga1Nrol5ZKZrCSE8r7pfSSYyBA9zwJLedkZBOnGb3OizDpSZKOM4kyAZG1OEkqbPnkScUF3L3WkQ62Bu_9ia1mdJgYwVCBnylbYzwD6W3m8MidhgaNxJG1EeKaAb4lQ8jHXt/s1600/AD_RED_FX.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="263" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5Oi9LHtc3Ga1Nrol5ZKZrCSE8r7pfSSYyBA9zwJLedkZBOnGb3OizDpSZKOM4kyAZG1OEkqbPnkScUF3L3WkQ62Bu_9ia1mdJgYwVCBnylbYzwD6W3m8MidhgaNxJG1EeKaAb4lQ8jHXt/s320/AD_RED_FX.png" width="320" /></a></div>
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<b>Who is the "Customer"?</b></div>
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To really explain this experience, we first have to take a step back and define who the Advanced Training "customer" really is?</div>
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To make it more tangible, let's give this "customer" the name Joe.* </div>
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<li>Joe stands anywhere from 5'8" to 5'11" and weighs somewhere between 185 to 205lbs.</li>
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<li>Joe probably played high school football and is looking to earn his way onto a college football team.</li>
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<li>While Joe does have some natural talent, he is not exceptionally gifted.</li>
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<li>He is an over-achiever with a strong competitive edge and a healthy chip on his shoulder.</li>
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<li>Every college either thinks he is too slow, too small, too weak, or all of the above.</li>
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<li>Joe joins Advanced Training because he knows he needs to tap into every bit of potential he has just to even think about competing at the college level.</li>
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<li>He doesn't like getting up at 5AM to train, but he is willing to do it to separate himself from the pack.</li>
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<li>Joe prefers being strong and athletic over being jacked and tan.</li>
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<li>Joe has a decent social life, but training is definitely a higher priority.</li>
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<b>What is the "Experience"?</b><br />
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For Joe, we want to create an experience where he feels elite.</div>
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He needs to walk out of the gym knowing he did something no one else can do. </div>
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While some guys in the gym will have bigger arms or a better bench than Joe, not one of them could compete in our <a href="https://www.youtube.com/watch?v=fQvsxvB8R5c" target="_blank">Toughman</a> Events or perform any form of overhead movement.</div>
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<i>Coincidentally, here is a video of an athlete named Joe doing a reverse overhead chaos lunge.</i></div>
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<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/gGSYM4gXcMA" width="560"></iframe>
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To satisfy Joe's competitive side, we make sure that every training session has some form of a head to head contest against another highly competitive member of the group.</div>
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At Advanced Training, we call this "<a href="http://advancedtrainingsi.blogspot.com/search?q=challenge" target="_blank">Challenge</a>".</div>
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To make it even more competitive, the winner gets to carry around a Championship belt.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPw4fg46EGSuAuI6H0ocQDoRYR6JzhBw_0P8Vfo7yyEgE1bRe3A7NuQU3nB23d5EDdmllVDokYS51UNDvbVwr9KoWuHB2KtC9_nclVQBnPx5002J1yldvFCYEy2T_bYLKcGJa4VyIrFTVD/s1600/ScreenHunter_02+Nov.+26+14.19.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="274" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPw4fg46EGSuAuI6H0ocQDoRYR6JzhBw_0P8Vfo7yyEgE1bRe3A7NuQU3nB23d5EDdmllVDokYS51UNDvbVwr9KoWuHB2KtC9_nclVQBnPx5002J1yldvFCYEy2T_bYLKcGJa4VyIrFTVD/s320/ScreenHunter_02+Nov.+26+14.19.gif" width="320" /></a></div>
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We also document his total strength and athleticism in our Power Point System and <a href="http://www.mahoneyadvancedtraining.com/top-20-all-time.html" target="_blank">post</a> it for all the world to see.</div>
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<a href="http://www.mahoneyadvancedtraining.com/top-20-all-time.html" target="_blank"><img border="0" height="370" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkyn7V3Qmu5XmmNdTlJcrQm-FabpQXCJCRL2RPIiwHv9OpxeGESSDUrxLQ61va12592UbwZ0uGJk71Bg6S6pu9w2RaJ8knMSMCqflHtt_MujjxyElVS5EngLbiu0bn1VAavozeh_ulP_Nd/s400/ScreenHunter_01+Mar.+18+15.34.gif" width="400" /></a></div>
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Lastly, we try to keep the membership exclusive, so Joe never feels like he is training with the general population. </div>
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By exclusive, I don't mean that every athlete in the group has to run a 4.4 and bench 225 over 30 times.</div>
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I mean we create an environment where the pretenders will quickly weed themselves out and leave the program on their own. The only ones that remain are the overachievers with a healthy chip on their shoulders.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjl25QGpxrDvAq6mYbqTLPxftRhpgHH3xw_XH5rIXlnZdnwFrh9yZpZ0e0NfmlH09xlGE8t2b9bUHfPiLRwuRNZDt0hcCdpoQkGdtfV7NsKL79ZcSyPeSOJuRkledhockC152yoLJZfPuhm/s1600/pretendomg1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjl25QGpxrDvAq6mYbqTLPxftRhpgHH3xw_XH5rIXlnZdnwFrh9yZpZ0e0NfmlH09xlGE8t2b9bUHfPiLRwuRNZDt0hcCdpoQkGdtfV7NsKL79ZcSyPeSOJuRkledhockC152yoLJZfPuhm/s1600/pretendomg1.jpg" /></a></div>
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<b>The Transformation</b></div>
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Until recently, I did not put the needs of the "customer" first.</div>
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The athletes would give me feedback and I would never listen, because I thought what I knew was more important than what they wanted.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRw-3sDhj-_MZlhSsShHxVXSraeH0arPZmI_b4By24hSYR2hQ6r9GeOY-CeU4qtJzarxi_5O61sAIRcL1TSgqINTUcp14hakkyfIMB0NK2pB5Kl4Yex5eG7BYKIhyphenhyphenusf_u6yfkZ0Zg2cXs/s1600/calvin.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRw-3sDhj-_MZlhSsShHxVXSraeH0arPZmI_b4By24hSYR2hQ6r9GeOY-CeU4qtJzarxi_5O61sAIRcL1TSgqINTUcp14hakkyfIMB0NK2pB5Kl4Yex5eG7BYKIhyphenhyphenusf_u6yfkZ0Zg2cXs/s320/calvin.jpg" width="252" /></a></div>
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It wasn't until I read <i>Building Great Customer Experiences </i>that I decided to actively seek and implement feedback from our athletes.</div>
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It is one of the reasons we upgraded to dry-fit training shirts and started to do more "arms".</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguc1iRd8_hUKBtbASVwv3cBUogfNyhyx3GVyOJArEkkLhsLK_atVZqjd7CrnV4Bgo-2ZxPMNdC7uU0zWr5wqEF4QH93OyWgMIC_twfBfTAjeJUeTK4UuPjo259j2krP-zn5wewSuzMYXd0/s1600/ScreenHunter_01+Jan.+02+11.03.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="181" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguc1iRd8_hUKBtbASVwv3cBUogfNyhyx3GVyOJArEkkLhsLK_atVZqjd7CrnV4Bgo-2ZxPMNdC7uU0zWr5wqEF4QH93OyWgMIC_twfBfTAjeJUeTK4UuPjo259j2krP-zn5wewSuzMYXd0/s200/ScreenHunter_01+Jan.+02+11.03.gif" width="200" /></a></div>
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While these things represent the physical side of the program, me listening to their recommendations helped make them feel that their ideas were appreciated.</div>
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<br /></div>
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This doesn't mean that we do everything they ask, but all ideas are certainly considered.</div>
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<br /></div>
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Except the ones that make them soft ...</div>
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<br /></div>
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<b>Wrap-Up</b></div>
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<br /></div>
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When you take a step back, the Advanced Training "Customer" Experience links nicely to <a href="https://www.simplypsychology.org/maslow.html" target="_blank">Maslow's Hierarchy of Needs</a>.</div>
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<b><br /></b></div>
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<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgENsNRmPM_ZrS7k_SdJ9l0Bx0ctO3Mptdjq6JRAX254oYVwoXWR5SWTpAv5_UroBdLwfRiOttSPXf_h-6u9ApUKWWN-0hcZy0y2OWv2SiWMus_JlE2CAV7i3eKNQvbeGv-o9FnL8zMDqxR/s1600/maslow-pyramid.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="293" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgENsNRmPM_ZrS7k_SdJ9l0Bx0ctO3Mptdjq6JRAX254oYVwoXWR5SWTpAv5_UroBdLwfRiOttSPXf_h-6u9ApUKWWN-0hcZy0y2OWv2SiWMus_JlE2CAV7i3eKNQvbeGv-o9FnL8zMDqxR/s400/maslow-pyramid.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Maslow's Hierarchy of Needs</td></tr>
</tbody></table>
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</div>
<ul>
<li>The physiological needs are met with the training program, protein bars, shirts, etc.</li>
<li>The safety needs are met by enforcing clamps, spotters, good form, and not training to exhaustion.</li>
<li>The sense of belongingness is created by training in small groups, with guys pushing each other and competing every day.</li>
<li>The esteem needs are created by creating an experience that solicits a feeling of being "elite".</li>
<li>The self-actualization need is created by helping each athlete achieve their full potential in the gym, on the field, and hopefully, in life.</li>
</ul>
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*Joe was in fact the most common name in Advanced Training History. Here are the actual top 5.</div>
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</div>
<ul>
<li>Joe (14)</li>
<li>Chris (6)</li>
<li>Nick (5)</li>
<li>Mike (5)</li>
<li>Ryan (5)</li>
</ul>
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George Mahoneyhttp://www.blogger.com/profile/14458297473221473878noreply@blogger.com0tag:blogger.com,1999:blog-1285933695653071066.post-28654168020388660862017-01-10T21:07:00.002-05:002021-01-21T08:02:27.559-05:00Why Jim Harbaugh Should Have Been In Fight Club<div style="text-align: center;">
<i>"The Things You Own End Up Owning You ...Advertising has us chasing cars and clothes, working jobs we hate, so we can buy things we don't need."</i></div>
<div style="text-align: center;">
<i><br /></i></div>
<div style="text-align: center;">
<i>- PG Version of Tyler Durden's quote in Fight Club </i></div>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgP9U5RS6H4SpIj70f6PPnHBz9HSNF2p1KJRBrXmJHwkUJajd0f08v27wNLBMo_jPunZKDRh9NA5K8euHhCzRppVM1pz6NsNgdUDwe4irigdtU_21SB2k1_6VaEvLoavLjh84jNNcqBG9UH/s1600/fight-club-movie-brad-pitt.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="224" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgP9U5RS6H4SpIj70f6PPnHBz9HSNF2p1KJRBrXmJHwkUJajd0f08v27wNLBMo_jPunZKDRh9NA5K8euHhCzRppVM1pz6NsNgdUDwe4irigdtU_21SB2k1_6VaEvLoavLjh84jNNcqBG9UH/s320/fight-club-movie-brad-pitt.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">He must chew really slow ...</td></tr>
</tbody></table>
<br />
<br />
Last week, I watched <a href="https://www.netflixreleases.com/minimalism-a-documentary-about-the-important-things-2016/" target="_blank">Minimalism</a> on Netflix and listened to Ryan Nicodemus of <a href="http://www.theminimalists.com/" target="_blank">"The Minimalists"</a> on J<a href="http://jasonferruggia.com/podcasts/" target="_blank">ason Ferruggia's podcast</a>.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqu4hHU-RsiXxzgKe5bjyXhfPNnYngZ1e8R0W_3SMLxH273MBe9j0yzayQYSR-NYcz-RVM_BAPvqrrhyZJEApC40blnByOqfVdKrTTpagyYNZl60_knPvNpmF-Mrgwj3zl0QgV7yBTvDQj/s1600/min.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="179" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqu4hHU-RsiXxzgKe5bjyXhfPNnYngZ1e8R0W_3SMLxH273MBe9j0yzayQYSR-NYcz-RVM_BAPvqrrhyZJEApC40blnByOqfVdKrTTpagyYNZl60_knPvNpmF-Mrgwj3zl0QgV7yBTvDQj/s320/min.jpeg" width="320" /></a></div>
<br />
<br />
<br />
It inspired me to write my own article on the topic, because I am a firm believer that less is always more.<br />
<br />
The intent of this article is not to make you give away all of your possessions and go off the grid.<br />
<br />
It is simply to help you remove some clutter from your life, so you can focus on what matters most and what brings you happiness.<br />
<br />
<b><span style="font-size: large;">My Minimalist Actions</span></b><br />
<b><span style="font-size: large;"><br /></span></b>
I am going to begin this article by sharing some of the minimalist actions I currently practice. These examples should show you that you can practice minimalism and still live a very normal life.<br />
<b><br /></b>
<b>Coaching Football</b><br />
<b><br /></b>
I coach the same linebacker drills every day and I never use cones, bags, shields or sleds.<br />
<br />
Think of the time saved every practice by not having to "dress our area" or teach new drills to kids who could barely execute the old ones or remember our trips coverage checks.<br />
<br />
That extra time is used towards relentless execution of the basics, which in my humble opinion, allow our linebackers to play aggressively and without hesitation when the lights are on.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUX78t4QpEaprGhWDXHyL6RbYSFCCBvsUcsf02VUwpRMVrjDBQ0nAMUO1cCjN-JeiNCL6zKJCJdIkA5RyYtzifLBkZVM44nRl1v_szjBu5ePJrbdPm_ENFnr62-QmWcDE-0hRER9a_6fsi/s1600/hawk.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="208" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUX78t4QpEaprGhWDXHyL6RbYSFCCBvsUcsf02VUwpRMVrjDBQ0nAMUO1cCjN-JeiNCL6zKJCJdIkA5RyYtzifLBkZVM44nRl1v_szjBu5ePJrbdPm_ENFnr62-QmWcDE-0hRER9a_6fsi/s320/hawk.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Pop Quiz ... what is wrong with this tackle?</td></tr>
</tbody></table>
<br />
<b>Clothing</b><br />
<b><br /></b>
For every new piece of clothing I buy, I force myself to get rid of an old one.<br />
<br />
At the time of purchase, it really makes me think, "Do I like this blue Nike hoodie so much that I am willing to part with the black one?"<br />
<br />
<b>Books</b><br />
<b><br /></b>
I have the same rule for books as I do for clothing.<br />
<br />
Every time I buy a new book, I throw an old one out.<br />
<br />
This rule became very easy to enforce, as I refused to buy any additional bookshelves and my current ones were full.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhy1YRl-QPy7Es8sG59o4YeGtz_ed1koGgj5mtHulAPk1zMRe6RKxjLM3X0uRtfViA1PWXlJZ-3_r4cJMCXewScnI7mwfS1yujueCq0bWm0zvArrWzF-HGooU-MtuQtPzDuFHNOb8DiKiAZ/s1600/IMG_0608.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhy1YRl-QPy7Es8sG59o4YeGtz_ed1koGgj5mtHulAPk1zMRe6RKxjLM3X0uRtfViA1PWXlJZ-3_r4cJMCXewScnI7mwfS1yujueCq0bWm0zvArrWzF-HGooU-MtuQtPzDuFHNOb8DiKiAZ/s400/IMG_0608.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Only the best books remain ...</td></tr>
</tbody></table>
<br />
<br />
<i>Note: This type of limitation setting with space can be very effective far beyond books. The same can be done for drawer space for clothing or screen space on your phone for apps.</i><br />
<br />
<b>Social Media</b><br />
<b><br /></b>
I limit my social media usage to Instagram and Twitter 1x per week, soon to be 1x per month.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjO5gvMCJ_5atvGKlZEK73_zT4HNCgo7z2w36YKWx3rbBrxBuBOsnfnA4uSV-3Ibf09irM1QBcXFR2o9rD0T_fh7zayjFf5gloByXkdAQc1Hd8IIW6r-c4n3aCY0UC7Fg3yupHNoK_mHBnS/s1600/instagram-app-logo-mobile-ss-1920.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjO5gvMCJ_5atvGKlZEK73_zT4HNCgo7z2w36YKWx3rbBrxBuBOsnfnA4uSV-3Ibf09irM1QBcXFR2o9rD0T_fh7zayjFf5gloByXkdAQc1Hd8IIW6r-c4n3aCY0UC7Fg3yupHNoK_mHBnS/s320/instagram-app-logo-mobile-ss-1920.jpg" width="320" /></a></div>
<br />
To be honest, I cannot remember one time that either of those apps has brought me joy. I usually leave a late night session of cyber-stalking feeling depressed and emotionally drained.<br />
<br />
<i>Note: This feeling comes even though I only follow about 35 people on Instagram and Twitter combined. I have no idea how people who follow 300+ people feel.</i><br />
<div>
<i><br /></i></div>
<b>Information</b><br />
<b><br /></b>
I don't watch the news or read any newspapers.<br />
<br />
While I read plenty of books, I limit myself to one non-fiction book at a time which will motivate me to take immediate action to improve my life or the life of others.<br />
<br />
To me, information is useless unless you find a way to practice it.<br />
<br />
For instance, what use would this article be if you read it and then never made any attempt to reduce the clutter around you?<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnNGs20zV7MJEmd59x04sG_ysOrI86-wC4u59XE3-9bdB_t7WfwfZoFRbAW_jdhi91H5vNmw1pmkMpTS4bYPw7tUMC6zUhI9S5ScPG5mNjqF6C6j4C79tjekHlIalh9S-IRTn7HrGsOvcx/s1600/sivers.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnNGs20zV7MJEmd59x04sG_ysOrI86-wC4u59XE3-9bdB_t7WfwfZoFRbAW_jdhi91H5vNmw1pmkMpTS4bYPw7tUMC6zUhI9S5ScPG5mNjqF6C6j4C79tjekHlIalh9S-IRTn7HrGsOvcx/s320/sivers.jpg" width="320" /></a></div>
<br />
<br />
<b>Training</b><br />
<b><br /></b>
We follow the <a href="http://advancedtrainingsi.blogspot.com/2016/01/the-holy-grail-of-strength.html" target="_blank">Holy Grail of Strength</a>.<br />
<br />
Enough said ...<br />
<br />
<b><span style="font-size: large;">How Far Should You Go?</span></b><br />
<br />
As I mentioned eariler, this is article is in no way trying to persuade you to go "Full Minimalist".<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj24SkeOpVjbkGRJCb1KEZS0vLDA_w9LlURGEXNwy54QjihMGpQnGC3tGplyhBagjk_RGapB-OZGnEq77StweSLcFdg3zsN8OQ6uxMx5Fxc8eWz63Dt74Q9u_CXFIrrmR94YEj9EbuP1KPd/s1600/Tropic_05_t600.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj24SkeOpVjbkGRJCb1KEZS0vLDA_w9LlURGEXNwy54QjihMGpQnGC3tGplyhBagjk_RGapB-OZGnEq77StweSLcFdg3zsN8OQ6uxMx5Fxc8eWz63Dt74Q9u_CXFIrrmR94YEj9EbuP1KPd/s320/Tropic_05_t600.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Never Go Full Minimalist</td></tr>
</tbody></table>
<br />
<br />
Before taking any "minimalist" actions, you should think about "the why" and ask yourself the following questions before adding or removing something from your life.<br />
<ul>
<li>Will this remove stress from my life or add value to it?</li>
</ul>
<ul>
<li>Will it allow me to spend more time doing the things I really care about?</li>
</ul>
<ul>
<li>Will it open up some free space in my mind or simply add more clutter?</li>
</ul>
<div>
<ul>
<li>How would my life really change if I did or did not have this?</li>
</ul>
</div>
<b><span style="font-size: large;">My Personal Exceptions</span></b><br />
<br />
If it doesn't add stress, but it does add value, there are certainly times when you can make exceptions to the minimalist philosophy.<br />
<br />
Here are two of my personal minimalist exceptions.<br />
<br />
<b>Batman Comics</b><br />
<br />
This is the only fiction reading I do. (Although, those who know me best would argue that I consider Batman to be the very opposite of fiction.)<br />
<br />
To be fair, I only keep the graphic novels I think are great and I reread them frequently.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCMH02Ye1b6TACoJBpAUm2_aoHSr6QiIoZn_PI2zPdgFZ_CsGQxCsYN6hPOZHE1mRSb9k3H8pUDsda_HntBwicTOXMr2zD2TM3Dy9ihFNS6mdMt-DY1zkTJIXbOO6N1cfNsIzAPOmDdECJ/s1600/IMG_0609.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCMH02Ye1b6TACoJBpAUm2_aoHSr6QiIoZn_PI2zPdgFZ_CsGQxCsYN6hPOZHE1mRSb9k3H8pUDsda_HntBwicTOXMr2zD2TM3Dy9ihFNS6mdMt-DY1zkTJIXbOO6N1cfNsIzAPOmDdECJ/s320/IMG_0609.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My Batman Collection</td></tr>
</tbody></table>
<br />
<br />
<b>My "Truck"</b><br />
<b><br /></b>
I drive a very, very large SUV.<br />
<br />
To once again be fair, I need it to carry around our training gear. Try getting a prowler, a sled, a farmer's walk pistol and 400+ pounds of weight into a Prius.<br />
<br />
Also, you need a US Army Abrams battle tank to drive through and around the landmines we graciously call potholes in Staten Island.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoq_eDkK8AcOq6Bsz57Zz4sKlWCtWzdNiD43UwvPswBo2aP9ikZz2EgTE_8vCPOveDjXfMxmhuXmrkUDcAwdkePjV928eoiybE-qTHtlcPhVozPBf0mUY7ekbVnDQ_nGThzDzNYuJADRKg/s1600/potholes.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoq_eDkK8AcOq6Bsz57Zz4sKlWCtWzdNiD43UwvPswBo2aP9ikZz2EgTE_8vCPOveDjXfMxmhuXmrkUDcAwdkePjV928eoiybE-qTHtlcPhVozPBf0mUY7ekbVnDQ_nGThzDzNYuJADRKg/s320/potholes.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Welcome to Staten Island ...</td></tr>
</tbody></table>
<br />
I think my Lincoln Navigator is a nice compromise!<br />
<br />
<b><span style="font-size: large;">How Should You Start</span></b><br />
<br />
Small ...<br />
<br />
Focus on one thing at a time and don't tackle the entire thing all at once.<br />
<br />
For example, I would not recommend trying to remove clutter from social media, your workout program, and your clothing all at the same time.<br />
<br />
I would pick one of those things and try to break it down into the smallest subset possible.<br />
<br />
For example, if I decided to focus on clothing, I would then chose to remove clutter from one drawer as opposed to the entire dresser.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHzWfwoyuQ6PeAIDiKIMYZB0lSayHo4B5MujvJa9NJ918fjTFR91B3ZBGgG2oqoAMSXWWLLnSlNOGWffyAWshsu1qGw8IEpdeAq350-ADzFMV8tY9BSvPEN2XoQPPPOqsGmaqyCT3IZzgO/s1600/drawer.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="210" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHzWfwoyuQ6PeAIDiKIMYZB0lSayHo4B5MujvJa9NJ918fjTFR91B3ZBGgG2oqoAMSXWWLLnSlNOGWffyAWshsu1qGw8IEpdeAq350-ADzFMV8tY9BSvPEN2XoQPPPOqsGmaqyCT3IZzgO/s320/drawer.jpg" width="320" /></a></div>
<br />
<br />
If you try to go too big, you could get overwhelmed and give up immediately.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHgatbG-7EnFwmuiHkIs1ULa48WYjqNdJ79gAA0ZXXXJ8HFlhb8IaWZIqy5mxShzSw2qHEZnA5crG9hB1y8UUJabsxEPJu_ZXku97jl0jxD-j3FztCB5IcIuk9Ovjj0iiAtRgF-0zj9jfM/s1600/twain.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="187" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHgatbG-7EnFwmuiHkIs1ULa48WYjqNdJ79gAA0ZXXXJ8HFlhb8IaWZIqy5mxShzSw2qHEZnA5crG9hB1y8UUJabsxEPJu_ZXku97jl0jxD-j3FztCB5IcIuk9Ovjj0iiAtRgF-0zj9jfM/s400/twain.jpg" width="400" /></a></div>
<br />
<br />
<span style="font-size: large;"><b>The Biggest Side Benefit</b></span><br />
<br />
To me, the biggest side benefit of removing clutter is eliminating mental fatigue. There are only so many decisions you can make and so many problems you can solve in a day.<br />
<br />
This is exactly why a guy like Jim Harbaugh wears the same outfit every day.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrxUOUgtm5uLiCDH8UVOmpd56drJkwg-2OQbl7hxJPBCeFLL55-p7VqKrBd-coqHGokTuVd-YwDCAFwbqTsuUH7fPsbdGBhhiXZLrTpr-w0cOW6FP5sjkCAccq5sXeCosEFwOfbB4HqEcL/s1600/Jim-H.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrxUOUgtm5uLiCDH8UVOmpd56drJkwg-2OQbl7hxJPBCeFLL55-p7VqKrBd-coqHGokTuVd-YwDCAFwbqTsuUH7fPsbdGBhhiXZLrTpr-w0cOW6FP5sjkCAccq5sXeCosEFwOfbB4HqEcL/s320/Jim-H.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><br /></td></tr>
</tbody></table>
Do you seriously think he could come up with this formation if he spent his mornings debating what to wear?<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrRr9fxy-7A3qmvT7Jt8mgFgTRzbhoeexdih9h9Y3c3yoDngvWLAK7rd9-kgQQg3YlH3NYSXCImV5mybHnx7gI83c_QQ4_91OIwXUQwuXBVQ5xNuU3CC3zYeftvk8CbN8ykJTRL2FYky0d/s1600/mich.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="179" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrRr9fxy-7A3qmvT7Jt8mgFgTRzbhoeexdih9h9Y3c3yoDngvWLAK7rd9-kgQQg3YlH3NYSXCImV5mybHnx7gI83c_QQ4_91OIwXUQwuXBVQ5xNuU3CC3zYeftvk8CbN8ykJTRL2FYky0d/s320/mich.jpg" width="320" /></a></div>
<br />
<br />
<br />
Digging for your car keys in a junk drawer or trying to find a shirt that's not wrinkled in a stuffed closet is a total waste of your precious mental energy.<br />
<br />
Remove the clutter and you can get the clarity of mind back to make some really effective decisions in your life.<br />
<br />
<br />
<span style="font-size: large;"><b>Wrap-Up</b></span><br />
<span style="font-size: large;"><b><br /></b></span>
Remember, information by itself is useless.<br />
Don't just read this article and immediately go trolling Instagram for the next two hours.<br />
<br />
Find something that is giving you stress and immediately make a plan to slowly remove the clutter.<br />
<br />
If you make good progress or have any great tips, please share them below.<br />
<br />
We can all benefit from learning from each other.<br />
<br />
<br />George Mahoneyhttp://www.blogger.com/profile/14458297473221473878noreply@blogger.com0tag:blogger.com,1999:blog-1285933695653071066.post-52618058792429364852017-01-02T15:12:00.003-05:002017-06-26T10:07:09.483-04:00The Holy Grail of Strength: Updated and Continuously Improved<div style="text-align: center;">
<i>"For every feature we add, we take one out. A lot of big sites don't do that and it's a problem."</i></div>
<div style="text-align: center;">
- David Karp, Tumblr</div>
<div style="text-align: center;">
<br /></div>
For the past year, we have been following the <a href="http://advancedtrainingsi.blogspot.com/2016/01/the-holy-grail-of-strength.html" target="_blank">Holy Grail of Strength</a> training program.<br />
<br />
While the <a href="http://advancedtrainingsi.blogspot.com/2016/03/the-holy-grail-of-strength-few-secrets.html" target="_blank">RESULTS</a> speak for themselves, I am firm believer that there is no perfect system in the world and there is always room for continuous improvement.<br />
<br />
I am also a firm believer that there is a limit on people's time and attention, so for any new feature (improvement) added to a program, another one needs to be taken away.<br />
<br />
At the risk of overusing the term "I am a firm believer", I will also mention that I am firm believer that changes should not be made simply for the sake of change. Any time a change is made to a training program, a workflow, an organizational structure, a playbook, etc., you need to know "the why" causing you to make the change. If you don't know "the why", you may be solving a problem that doesn't exist.<br />
<br />
With that, here are the 7 new features that have been added to the <a href="http://advancedtrainingsi.blogspot.com/2016/01/the-holy-grail-of-strength.html" target="_blank">Holy Grail of Strength</a> over the past year. For each feature, I will link it back to my 3 firm beliefs listed above.<br />
<br />
<ol>
<li>Continuous Improvement --> What is the new feature?</li>
<li>Know "The Why" --> Why was the feature added? </li>
<li>Time and Attention are Limited --> What old feature was removed to make space for this new one?</li>
</ol>
<br />
<b><span style="font-size: large;"><br /></span></b>
<b><span style="font-size: large;">1. New Gear</span></b><br />
<b><span style="font-size: large;"><br /></span></b>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjB76cz1hWC0h3vQCg1mTsNZBYUL1rkts4NlV8jA-VXbqtlmU5PsisQSiSupLZyZEV696FWlBLD8P5ThaHQPVA75GinT5qi_m275OLmOcsQ4shzDsKIT6gws9ZpGhphf4ayMkEcTenieqMr/s1600/ScreenHunter_02+Jan.+02+11.04.gif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="303" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjB76cz1hWC0h3vQCg1mTsNZBYUL1rkts4NlV8jA-VXbqtlmU5PsisQSiSupLZyZEV696FWlBLD8P5ThaHQPVA75GinT5qi_m275OLmOcsQ4shzDsKIT6gws9ZpGhphf4ayMkEcTenieqMr/s320/ScreenHunter_02+Jan.+02+11.04.gif" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">CustomInk Model</td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div style="text-align: right;">
</div>
<br />
<br />
<b>What is the new feature?</b><br />
<b></b><br />
<b></b>
Dry Fit T-Shirts ...<br />
<br />
Short sleeve, long sleeve, and even the unthinkable ... NO SLEEVE!<br />
<br />
We also have hats and hoodies (seen below), as well as a plan for towels and shorts in early 2017.<br />
<b></b><br />
<b></b>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTwEgSHJSe8SgAG9aaHPkWOmRPuwm6fef_cwdM46SmATrySnDdedMs0aIQ8KXE8TQXSNu6nyzWmaGCc6P8keryIL6KgPkSzoW_ELwJDBIMRBhSTsCmb2IO3c3eCMbsmGz2DKCJnm29Wqy5/s1600/IMG_0570.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTwEgSHJSe8SgAG9aaHPkWOmRPuwm6fef_cwdM46SmATrySnDdedMs0aIQ8KXE8TQXSNu6nyzWmaGCc6P8keryIL6KgPkSzoW_ELwJDBIMRBhSTsCmb2IO3c3eCMbsmGz2DKCJnm29Wqy5/s320/IMG_0570.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Advanced Training Models</td></tr>
</tbody></table>
<br />
<b>Why did we add it?</b><b></b><br />
<br />
Simple ... Our guys asked for it.<br />
<br />
To be fair, they had been asking for many years, but I made the HUGE mistake of not listening.<br />
<br />
I also made the mistake of thinking that gear had zero influence on performance in the gym or on the field.<br />
<br />
If you expect your athletes to be walking billboards of your program, you'd better give them gear that they feel great in and are proud to wear.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRTaleujPR1UyJtKy69j7_BJfG2TgYkEHUTtltcrcr3nf5LFWc55CCWxjEj9kNF6g-Isz8YWXc8yupcrBkh_VISMW00Dt9uiiI6HxiOW71XT0cs1dRPXUXnWP51_stxHo7r3mIRKu5IoDf/s1600/Deion+Sanders.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="207" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRTaleujPR1UyJtKy69j7_BJfG2TgYkEHUTtltcrcr3nf5LFWc55CCWxjEj9kNF6g-Isz8YWXc8yupcrBkh_VISMW00Dt9uiiI6HxiOW71XT0cs1dRPXUXnWP51_stxHo7r3mIRKu5IoDf/s320/Deion+Sanders.jpg" width="320" /></a></div>
<br />
<b></b><br />
<b></b>
<b>What did we remove?</b><br />
<b><br /></b>
The old style cotton t-shirts with the Advanced Training logo.<br />
<br />
The only cotton shirts that will remain are the "Trophy" shirts linked to <a href="http://www.mahoneyadvancedtraining.com/top-20-all-time.html" target="_blank">Power Points</a>, <a href="http://www.mahoneyadvancedtraining.com/past-winners.html" target="_blank">Toughman</a>, and <a href="http://www.mahoneyadvancedtraining.com/challenge-winners.html" target="_blank">Challenge</a> Championships.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiNyz1FRH2oBFOtJctE8ubUo1CNRwCWZ_rzPlyfDHj-P9gCSjw9W5OLfARUBfU95zJpyYmcwVVApjqXHunv8CTt0CxdP7Na9M_7raaaKge9iM__1KGvl6ufXTdJ_I_GZAyVUU7gyaBh35t/s1600/ScreenHunter_04+Jan.+02+13.01.gif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="287" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiNyz1FRH2oBFOtJctE8ubUo1CNRwCWZ_rzPlyfDHj-P9gCSjw9W5OLfARUBfU95zJpyYmcwVVApjqXHunv8CTt0CxdP7Na9M_7raaaKge9iM__1KGvl6ufXTdJ_I_GZAyVUU7gyaBh35t/s320/ScreenHunter_04+Jan.+02+13.01.gif" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">These are earned</td></tr>
</tbody></table>
<div>
<b></b></div>
<b><span style="font-size: large;"></span></b><br />
<b><span style="font-size: large;"></span></b><b><span style="font-size: large;">2. Olympic Lift Every Day</span></b><br />
<b><span style="font-size: large;"><br /></span></b>
<b>What is the new feature?</b><br />
<b><br /></b>
We now perform one "Olympic Lift" each day of the program. In this phase, that Olympic lift will not change for at least 3-6 weeks to allow time for skill development and proficiency in the execution.<br />
<br />
As always, the lift is performed at a sub-maximal load with a focus on Strength-Speed.<br />
<b><br /></b>
<br />
<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/JXTL-VCOykI" width="560"></iframe><br />
<br />
<b><br /></b>
<b>Why did we add it?</b><br />
<b><br /></b>
The results of our 2016 Summer Testing clearly showed that we did not focus enough of our efforts on speed-strength development.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJ_c8bSJNn-QFRsyLExuE1YnZ7IKSjnNhdKqCNe6n3y3ccseav7d-l8mM-k-_sGcvqxM8BqloyhW-vJV0diuFskR9tuLG-UJIeIwlSVxeJ2MVKRGMjsTpwPo5hdQoNyrBGiwEg8xeqVONJ/s1600/ScreenHunter_03+Jan.+18+13.43.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="227" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJ_c8bSJNn-QFRsyLExuE1YnZ7IKSjnNhdKqCNe6n3y3ccseav7d-l8mM-k-_sGcvqxM8BqloyhW-vJV0diuFskR9tuLG-UJIeIwlSVxeJ2MVKRGMjsTpwPo5hdQoNyrBGiwEg8xeqVONJ/s400/ScreenHunter_03+Jan.+18+13.43.gif" width="400" /></a></div>
<br />
<br />
While our maximal strength increased on the bench press and deadlift at <a href="http://advancedtrainingsi.blogspot.com/2016/08/the-3-biggest-gainz-2016_34.html" target="_blank">record rates</a>, our broad jump increases were relatively low compared to other years.<br />
<br />
By adding in more "Olympic Lifts", I am hoping to close the gap between maximal strength and speed-strength, as well as improve our overall rate of force development.<br />
<br />
<b>What did we remove?</b><br />
<b><br /></b>
I am cringing as I write this, but here it goes ... the Back Squat (for now).<br />
<br />
Not only are time and attention limited (see firm belief #3), but so is the capacity to move heavy loads in every training session.<br />
<br />
Because we were squatting, benching, and deadlifting every day, guys were getting burnt out. One of the 3 had to go and back squat drew the short straw.<br />
<br />
Why?<br />
<br />
1. Bench and Deadlift are a key component of our Power Point Testing.<br />
2. New Feature #3 would help supplement it's loss.<br />
<br />
Which leads us to New Feature #3.<br />
<b><br /></b><b><span style="font-size: large;">3. Overhead Lift Every Day</span></b><br />
<b><span style="font-size: large;"><br /></span></b>
<b>What is the new feature?</b><br />
<br />
We now perform one overhead lift each day of the program. As with the "Olympic Lift", the overhead lift will not change for at least 3-6 weeks of the program.<br />
<b><span style="font-size: large;"><br /></span></b>
<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/3Vrz_2hVa6c" width="560"></iframe><br />
<br />
<br />
<b>Why did we add it?</b><br />
<b><br /></b>
<br />
Since the day we began in 2004, overhead lifts were a staple of the Advanced Training program.<br />
<br />
I was a big fan of how something like an overhead squat or overhead lunge put a simultaneous emphasis on core engagement and shoulder stability, all while working the big muscles of the lower body.<br />
<br />
I loved it so much that I asked my Uncle John to develop a logo based off of an overhead movement.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEXNte5YRxUA6b4tu1JKynOk0cM8IkdE3FbjTE3AujCWxCgVw8nHIodp0WHYzcTEpsgv6HZLDcWT9RiI5MyrfuItKiPQJN8ryD-ypuW3BWPQ8pj5R1BiUM0rJoa5e8CDr3jwofRyFf5lFj/s1600/apex_1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEXNte5YRxUA6b4tu1JKynOk0cM8IkdE3FbjTE3AujCWxCgVw8nHIodp0WHYzcTEpsgv6HZLDcWT9RiI5MyrfuItKiPQJN8ryD-ypuW3BWPQ8pj5R1BiUM0rJoa5e8CDr3jwofRyFf5lFj/s320/apex_1.jpg" width="228" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><br />
The OG logo</td></tr>
</tbody></table>
<br />
Unfortunately, I did not put such an extreme emphasis on this over the past few years.<br />
<br />
It finally hit home a few months ago when I asked a guy in our program why our logo looks the way it does.<br />
<br />
I did it right after he dominated a set of overhead squats, while wearing the new shirt with our "fancy" logo right on his chest.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguN7CvlgMkjZYYUe6Fon_T7qm1-req36OLT1LlpGAtyc8UBipw9LyqLW09S7DwwTzw0oeMGBSZHSFBG2NfPwtj9i-cWR6T8k-m-vWPuFg064rWv7p3m_-HuRLTf1F68P-HD4uFfUbdrkpK/s1600/AD_RED_FX.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="164" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguN7CvlgMkjZYYUe6Fon_T7qm1-req36OLT1LlpGAtyc8UBipw9LyqLW09S7DwwTzw0oeMGBSZHSFBG2NfPwtj9i-cWR6T8k-m-vWPuFg064rWv7p3m_-HuRLTf1F68P-HD4uFfUbdrkpK/s200/AD_RED_FX.png" width="200" /></a></div>
<br />
<br />
Although this athlete was both super-smart and a member of the program since 2009, he had no idea why the logo had a guy holding a bar over his head.<br />
<br />
I realized I had failed him and the program.<br />
<br />
The overhead movements are who we are and what we do at Advanced Training.<br />
And now they are back as an everyday movement.<br />
<br />
<i>Insider Note to Billy Blanco: I apologize for this. When you see a certain DB from Poly Prep, you can thank him for not knowing the answer to my question.</i><br />
<br />
<b>What did we remove?</b><br />
<b><br /></b>As mentioned before, by adding in the daily overhead movement, we were able to remove the max effort back squat.*<br />
<br />
<b><br /></b><b><span style="font-size: large;">4. Speed Bench Press Once Per Week</span></b><br />
<b><span style="font-size: large;"><br /></span></b>
<b>What is the new feature?</b><br />
<b><br /></b>
We used to max-effort bench press at every training session. Now, we have replaced every third session with the speed bench press.<br />
<b><span style="font-size: large;"><br /></span></b>
<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/xdtCmtVFYDQ" width="560"></iframe><br />
<br />
<br />
<b>Why did we add it?</b><br />
<b><br /></b>
The speed bench press was added for 2 reasons.<br />
<br />
1. Guys were hitting the wall on their bench press training max too quickly. (For those who appreciate the math behind this, please see my notes below.**)<br />
<br />
2. We were not working enough on our rate of force development for the upper body. (For the lower body, at least we had broad jumps and light Olympic lifts 1 day per week***)<br />
<br />
<b>What did we remove?</b><br />
<b><br /></b>
We removed heavy bench press from every 3rd session.<br />
<br />
For those of you freaking out that I am stealing your gains, don't worry. We added a finisher to the speed bench press day that included high volume db incline bench press.<br />
<br />
Which leads us to New Feature #5.<br />
<br />
<b><span style="font-size: large;">5. Competitive Bodybuilding Every Day</span></b><br />
<b><span style="font-size: large;"><br /></span></b>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmJbfN4wjoZpC9FeUQ8wnCQ5wlDeW-hnulJ3fImw_QSI83ir0Thr5iZD3TnkFVyvYjhZmceUWtOmZzT7XrnNA8Y_zyYlLpL5KaoRESiagaTP3oAMbK6ijbki2K5WwIutg0-F0DqgF-Q4Dy/s1600/bodybuild.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmJbfN4wjoZpC9FeUQ8wnCQ5wlDeW-hnulJ3fImw_QSI83ir0Thr5iZD3TnkFVyvYjhZmceUWtOmZzT7XrnNA8Y_zyYlLpL5KaoRESiagaTP3oAMbK6ijbki2K5WwIutg0-F0DqgF-Q4Dy/s320/bodybuild.JPG" width="320" /></a></div>
<b><span style="font-size: large;"><br /></span></b>
<b><span style="font-size: large;"><br /></span></b><br />
<b>What is the new feature?</b><br />
<b><br /></b>
Yes, you read that correctly.<br />
"Competitive Bodybuilding" was added to the Advanced Training program.<br />
<br />
<br />
<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/Fpq4ozMWYps" width="560"></iframe>
<b><span style="font-size: large;"><br /></span></b>
<b><span style="font-size: large;"><br /></span></b>
<br />
Before you go signing up for unlimited sessions at your local tanning salon and buy a bulk order of our sleeveless Advanced Training tees, allow me to further explain what I mean.<br />
<br />
By bodybuilding, I mean we do low load / high volume work primary focused on hypertrophy.<br />
<br />
By competitive, I mean we do this work by competing against ourselves to get a certain number of reps in a certain amount of time.<br />
<br />
Here are two examples of what you may see.<br />
<br />
<ul>
<li>Get as many reps of seated rows as possible in 4 minutes</li>
<li>Get 75 reps of inverted rows in as little time as possible</li>
</ul>
<br />
<div>
<b>Why did we add it?</b><br />
<b><br /></b>
Simple ... guys wanted to look good in a bathing suit. (I finally gave in after 12 years of telling them it was all about being strong, fast, and healthy.)<br />
<br />
Having said that, I still somewhat held onto my principles by making this part of the session as grueling as possible. Doing seated rows for 4 minutes is a nightmare.<br />
<b><br /></b>
<b>What did we remove?</b><br />
<b><br /></b>We removed heavy assistance work that focused more on strength than hypertrophy. One example would be a chest supported row, working in the 5-8 rep range.<br />
<br />
<b><span style="font-size: large;">6. Competitive Jump Rope Every Day</span></b><br />
<b><span style="font-size: large;"><br /></span></b>
<b>What is the new feature?</b><br />
<b><br /></b>
We used to start and end every Advanced Training session with a prescribed number of jump rope "touches".<br />
<br />
For example, do 3 sets of 100 "touches".<br />
<br />
Now, we end every session with a <i>competitive</i> jump rope segment. (The start has not changed.)<br />
<br />
Here are some examples:<br />
<ul>
<li>Get as many "touches" as you can in 3 minutes</li>
<li>Get 100 "touches" in as little time as possible</li>
</ul>
<div>
<br /></div>
</div>
<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/XOCCc58LlcY" width="560"></iframe><br />
<br />
<br />
<b>Why did we add it?</b><br />
<b><br /></b>Guys were not taking the jump rope segment at the end of our sessions seriously. If I wasn't watching closely, they would try to skip out on it (massive pun intended).<br />
<br />
Now that it is competitive, this is no longer an issue.<br />
<b><br /></b>
<b>What did we remove?</b><br />
<b><br /></b>
We removed the traditional prescribed jump rope reps at the end of the session.<br />
<b><br /></b><b><span style="font-size: large;">7. Decompression Every Day</span></b><br />
<b><span style="font-size: large;"><br /></span></b>
<b>What is the new feature?</b><br />
<b><br /></b>
We now decompress after every session, by hanging from a bar and laying upside down with our hands under our head on a decline bench.<br />
<br />
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaq2AxH2dotTY4wbh_xQ5Kzkn4SSIS3sejtnk_mVtgS9ZT2cTx30f9be6bnabSPVvV_yNQi1MQxfllHSM-gJ77QwoXPkiGBcePQp7tFgR9FwyrgVUJgXEbpkJGpc9rL1_Ywab4X8Tf9nqy/s1600/IMG_0584.PNG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: left;"><br /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaq2AxH2dotTY4wbh_xQ5Kzkn4SSIS3sejtnk_mVtgS9ZT2cTx30f9be6bnabSPVvV_yNQi1MQxfllHSM-gJ77QwoXPkiGBcePQp7tFgR9FwyrgVUJgXEbpkJGpc9rL1_Ywab4X8Tf9nqy/s1600/IMG_0584.PNG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: left;"><br /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaq2AxH2dotTY4wbh_xQ5Kzkn4SSIS3sejtnk_mVtgS9ZT2cTx30f9be6bnabSPVvV_yNQi1MQxfllHSM-gJ77QwoXPkiGBcePQp7tFgR9FwyrgVUJgXEbpkJGpc9rL1_Ywab4X8Tf9nqy/s1600/IMG_0584.PNG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: left;"><br /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaq2AxH2dotTY4wbh_xQ5Kzkn4SSIS3sejtnk_mVtgS9ZT2cTx30f9be6bnabSPVvV_yNQi1MQxfllHSM-gJ77QwoXPkiGBcePQp7tFgR9FwyrgVUJgXEbpkJGpc9rL1_Ywab4X8Tf9nqy/s1600/IMG_0584.PNG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: left;"><br /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaq2AxH2dotTY4wbh_xQ5Kzkn4SSIS3sejtnk_mVtgS9ZT2cTx30f9be6bnabSPVvV_yNQi1MQxfllHSM-gJ77QwoXPkiGBcePQp7tFgR9FwyrgVUJgXEbpkJGpc9rL1_Ywab4X8Tf9nqy/s1600/IMG_0584.PNG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: left;"><br /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaq2AxH2dotTY4wbh_xQ5Kzkn4SSIS3sejtnk_mVtgS9ZT2cTx30f9be6bnabSPVvV_yNQi1MQxfllHSM-gJ77QwoXPkiGBcePQp7tFgR9FwyrgVUJgXEbpkJGpc9rL1_Ywab4X8Tf9nqy/s1600/IMG_0584.PNG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: left;"><br /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaq2AxH2dotTY4wbh_xQ5Kzkn4SSIS3sejtnk_mVtgS9ZT2cTx30f9be6bnabSPVvV_yNQi1MQxfllHSM-gJ77QwoXPkiGBcePQp7tFgR9FwyrgVUJgXEbpkJGpc9rL1_Ywab4X8Tf9nqy/s1600/IMG_0584.PNG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: left;"><br /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaq2AxH2dotTY4wbh_xQ5Kzkn4SSIS3sejtnk_mVtgS9ZT2cTx30f9be6bnabSPVvV_yNQi1MQxfllHSM-gJ77QwoXPkiGBcePQp7tFgR9FwyrgVUJgXEbpkJGpc9rL1_Ywab4X8Tf9nqy/s1600/IMG_0584.PNG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: left;"><br /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaq2AxH2dotTY4wbh_xQ5Kzkn4SSIS3sejtnk_mVtgS9ZT2cTx30f9be6bnabSPVvV_yNQi1MQxfllHSM-gJ77QwoXPkiGBcePQp7tFgR9FwyrgVUJgXEbpkJGpc9rL1_Ywab4X8Tf9nqy/s1600/IMG_0584.PNG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: left;"><br /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaq2AxH2dotTY4wbh_xQ5Kzkn4SSIS3sejtnk_mVtgS9ZT2cTx30f9be6bnabSPVvV_yNQi1MQxfllHSM-gJ77QwoXPkiGBcePQp7tFgR9FwyrgVUJgXEbpkJGpc9rL1_Ywab4X8Tf9nqy/s1600/IMG_0584.PNG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: left;"><br /></a></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNEoJk-Te3OMIdiAbG0kDB0qPPxNB2d7Iv32drKmbZoMnWhwTIEeD5ZuSG0Z4fCIx3W87TV9lPKBYtDoasPT8-ZgZJEXqy44Z4_cTBmImxdbhpvjcnH1qt_akkAk6zFrNStPZq-R4_sGXA/s1600/IMG_0582.PNG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNEoJk-Te3OMIdiAbG0kDB0qPPxNB2d7Iv32drKmbZoMnWhwTIEeD5ZuSG0Z4fCIx3W87TV9lPKBYtDoasPT8-ZgZJEXqy44Z4_cTBmImxdbhpvjcnH1qt_akkAk6zFrNStPZq-R4_sGXA/s320/IMG_0582.PNG" width="180" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Hang From Bar</td></tr>
</tbody></table>
<div style="margin-left: 1em; margin-right: 1em; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNEoJk-Te3OMIdiAbG0kDB0qPPxNB2d7Iv32drKmbZoMnWhwTIEeD5ZuSG0Z4fCIx3W87TV9lPKBYtDoasPT8-ZgZJEXqy44Z4_cTBmImxdbhpvjcnH1qt_akkAk6zFrNStPZq-R4_sGXA/s1600/IMG_0582.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div>
<div style="margin-left: 1em; margin-right: 1em; text-align: left;">
<br /></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiW1DEmfgxUxEl3b6xgFHt6OHJcvOW5zesdIf7C5qmbPGUVfYWP5QdcYrgN0mOlxd6nmsdJfMROcRKh-qRNeyLkTvsMD83FwWulqxLSgIrvQHvpn4608HnQqtfdBH0xnUuOQQPSxn3ARscy/s1600/IMG_0584.PNG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiW1DEmfgxUxEl3b6xgFHt6OHJcvOW5zesdIf7C5qmbPGUVfYWP5QdcYrgN0mOlxd6nmsdJfMROcRKh-qRNeyLkTvsMD83FwWulqxLSgIrvQHvpn4608HnQqtfdBH0xnUuOQQPSxn3ARscy/s320/IMG_0584.PNG" width="180" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Lay on Decline Bench</td></tr>
</tbody></table>
<b><span style="font-size: large;"><br /></span></b><b>Why did we add it?</b><br />
<b><br /></b>
1. We literally wanted to decompress our spines after carrying around heavy loads in our lifting sessions.<br />
<br />
2. We wanted enhance recovery by engaging our parasympathetic nervous system (via diaphragmatic breathing) and Active Lymphatic Drainage.****<br />
<br />
<b>What did we remove?</b><br />
<div>
<b><br /></b>
We used to do something called "Stretch of the Day", where we picked one stretch the entire group would do.<br />
<br />
It definitely had some benefits, but a great deal of time was spent explaining a new stretch every day. In addition, that one stretch may not benefit everyone, as everyone had different things they wanted to focus on.<br />
<br />
For right now, this decompression is routine is optimal, as everyone can benefit from spinal and mental decompression.<br />
<b><br /></b>
<b><span style="font-size: large;">Wrap-Up:</span></b><br />
<b><span style="font-size: large;"><br /></span></b>
In the spirit of continuous improvement, this will not be the last iteration of the Holy Grail of Strength.<br />
<br />
We will continue to make incremental adjustments to the program over time, but never without having a "why" and never without removing an existing feature.<br />
<br />
(My Lean Six Sigma Mentor would be so proud right now.)<br />
<b><br /></b>
<b><span style="font-size: large;">Notes:</span></b><br />
<b><br /></b>
<i>*For those of you who want the gory details, we used to "Olympic Lift" and Overhead 1x per week, and max effort back squat 3x a week. </i><i>By removing the back squat, we now have room to do both 3x per week.</i><br />
<i><br /></i>
<i>** Adding 10lbs to your deadlift weight every session has less of an impact than adding 10lbs to your bench press. The reason ... you have a much higher deadlift max than a bench press max (I hope). If your deadlift max is 400, going from 280 to 290 only changes the working percentage from 70% to 72.5%. If your bench max is 250, going from 175 to 185 changes the working percentage from 70% to 73.7%. This may not seem like much, but it adds up after a few weeks.</i><br />
<i><br /></i>
<i><br /></i>
<i>***We also had many explosive lower body movements incorporated into our field sessions such as sprinting and plyometrics.</i><br />
<i><br /></i>
<i>**** Here is a great excerpt from Dr. John Rusin from an article he wrote for T-Nation called "4 Things To Do After Lifting to Boost Gains"</i><br />
<i><br /></i>
<i><u><span style="color: #0b5394;">Active Lymphatic Drainage</span></u></i><br />
<span style="color: #0b5394;"><br /></span>
<i><span style="color: #0b5394;">As you train a muscle group, increased blood flow is siphoned to the area in</span></i><br />
<i><span style="color: #0b5394;">order to continue to fuel the activity. This increased local blood flow also</span></i><br />
<i><span style="color: #0b5394;">triggers a certain amount of fluid accumulation locally from the interstitial fluid</span></i><br />
<i><span style="color: #0b5394;">balance, which is more commonly noticed as the prolonged pump effect of a</span></i><br />
<i><span style="color: #0b5394;">tough workout.</span></i><br />
<i><span style="color: #0b5394;"><br /></span></i>
<i><span style="color: #0b5394;">While the lymphatic system is pivotal to human function, too much local lymph</span></i><br />
<i><span style="color: #0b5394;">can limit the recovery process of local tissues and the system as a whole.</span></i><br />
<i><span style="color: #0b5394;"><br /></span></i>
<i><span style="color: #0b5394;">Having control over the amount of local lymph is pivotal to expediting recovery.</span></i><br />
<i><span style="color: #0b5394;"><br /></span></i>
<i><span style="color: #0b5394;">We can do this in a few ways.</span></i><br />
<i><span style="color: #0b5394;"><br /></span></i>
<i><span style="color: #0b5394;">Raise Your Arms or Legs</span></i><br />
<i><span style="color: #0b5394;"><br /></span></i>
<i><span style="color: #0b5394;">First, we can use gravity to our advantage and use a systemic drain by</span></i><br />
<i><span style="color: #0b5394;">elevating extremities above the level of the heart in order to push lymphatic</span></i><br />
<i><span style="color: #0b5394;">fluid back into central circulation.</span></i><br />
<i><span style="color: #0b5394;"><br /></span></i>
<i><span style="color: #0b5394;">On lower-body training days, this may be as simple as lying on your back and elevating your feet</span></i><br />
<i><span style="color: #0b5394;">and legs (allowing a little knee bend) using a short plyo box.</span></i><br />
<span style="color: #0b5394;"><i></i></span><br />
<i><span style="color: #0b5394;"><br /></span></i>
<i><span style="color: #0b5394;">For upper body training, just place the arms overhead in a relaxed position to enhance drainage.</span></i></div>
George Mahoneyhttp://www.blogger.com/profile/14458297473221473878noreply@blogger.com0tag:blogger.com,1999:blog-1285933695653071066.post-13509041733652057142016-12-11T19:51:00.002-05:002021-01-21T08:02:53.729-05:00Two Magic Words That Will Make You SkinnyFor those of you that know me, you know I am a HUGE fan of simplicity and the application of the basics.<br />
<br />
For that reason, when people ask me how they can lose body fat, I say the two magic words ...<br />
<br />
<div style="text-align: center;">
<span style="font-size: large;"><b>"CHEW SLOWLY"</b></span></div>
<br />
As they stare at me in a combination of disbelief and disappointment, I tell them I will not lend them any other advice until they prove to me that they have made this a habit.<br />
<span style="font-size: large;"><br /></span>
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZ5iGXLr8q6bLUJoEw8Ga1ZvfkZ3_bfiL8dZJoV8i3bmxnH_aIYZd3Ee1UGORzISQVR3uh8sZSR4QalapGw7UB7yU-5AKuCET4z9HSTGpnHdcgwNjp_4SpaDFem4eNF7y4cJrVg1yycsB3/s1600/chew-slowly.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZ5iGXLr8q6bLUJoEw8Ga1ZvfkZ3_bfiL8dZJoV8i3bmxnH_aIYZd3Ee1UGORzISQVR3uh8sZSR4QalapGw7UB7yU-5AKuCET4z9HSTGpnHdcgwNjp_4SpaDFem4eNF7y4cJrVg1yycsB3/s1600/chew-slowly.jpg" /></a></div>
<span style="font-size: large;"><br /></span>
<b><span style="font-size: large;"><br /></span></b>
<b><span style="font-size: large;">Why am I focusing on this one habit?</span></b><br />
<br />
Why am I no longer telling them to drink more water, eat less carbs, or get a full 8 hours of sleep?<br />
<br />
1. I believe focusing on more than one habit drastically reduces your chances of success.<br />
<br />
2. I believe chewing slowly is a <a href="http://www.developgoodhabits.com/what-are-keystone-habits/" target="_blank">"keystone habit"</a> that will eventually start a chain reaction towards developing several other good habits.<br />
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjo0K4XTfjDzsDnoC1S357RmPU2fMEQ-e3pMBSXSTwhXZRHr0IUX42sNihyphenhyphenyQmTHnQ37onT9yFTmT2_UNTFVRvf-2-jfQcLuB3TVTltFWjxTMR2tIz1RTRp_f9LG12fKehN5x-SMCAyhgo8/s1600/keystone.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="123" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjo0K4XTfjDzsDnoC1S357RmPU2fMEQ-e3pMBSXSTwhXZRHr0IUX42sNihyphenhyphenyQmTHnQ37onT9yFTmT2_UNTFVRvf-2-jfQcLuB3TVTltFWjxTMR2tIz1RTRp_f9LG12fKehN5x-SMCAyhgo8/s320/keystone.png" width="320" /></a></div>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b>Why should we chew slowly?</b></span><br />
<b><br /></b>
<b>1. Improved Digestion</b><br />
<br />
<div style="text-align: center;">
"Digestion Starts In Your Mouth" </div>
<div style="text-align: center;">
- Anon</div>
<br />
Contrary to popular belief, digestion starts in the mouth and not in your stomach.<br />
<br />
The saliva that starts to dribble out of your mouth as the waiter heads to your table with the big tray holding your 24-oz cowboy ribeye steak is actually the first step in the digestive process.<br />
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4ZgljPGUCV15bWx5-LVyy2wW9042bXS9Nhg-qNpmKyAi6aNKx6xsefoPtfXMxHzMa3LC7JkyDb2LqCBIIW1nTv-qNO-r_ZsvJZNIQjJROBgTf2VKk8tI4jKxAO28Zv4Exk0hkrD8NsTBp/s1600/cowboy2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4ZgljPGUCV15bWx5-LVyy2wW9042bXS9Nhg-qNpmKyAi6aNKx6xsefoPtfXMxHzMa3LC7JkyDb2LqCBIIW1nTv-qNO-r_ZsvJZNIQjJROBgTf2VKk8tI4jKxAO28Zv4Exk0hkrD8NsTBp/s320/cowboy2.JPG" width="320" /></a></div>
<br />
<br />
We salivate when we see, smell, or even think about eating because saliva has enzymes that help break down your food and moisten your mouth for swallowing. <br />
<br />
And just because I said saliva helps swallowing, it still doesn't mean you eat your meal like an orca.<br />
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNXhwvIrH6t0-3ejrnB3HqtfKE0M7hyT6v85uhZlUMAextlciTf1zSShDbnXY1hIUn1_xJzJit1ne3RdebzFMrPG4CUxpwhCPTIiudWpGrwYpgHR9-hb-BIp9U3yUFCkIAS_j8wPpCiBHs/s1600/hqdefault.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNXhwvIrH6t0-3ejrnB3HqtfKE0M7hyT6v85uhZlUMAextlciTf1zSShDbnXY1hIUn1_xJzJit1ne3RdebzFMrPG4CUxpwhCPTIiudWpGrwYpgHR9-hb-BIp9U3yUFCkIAS_j8wPpCiBHs/s320/hqdefault.jpg" width="320" /></a></div>
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<div class="separator" style="clear: both; text-align: center;">
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<br />
As you are salivating, your stomach and intestines are also doing things to prepare for the food that they are expecting. If you eat too quickly, the food will get there before your GI tract is ready.<br />
<br />
It's almost like you are throwing a party and your guests show up while you are still in the shower (or fighting with your wife about how to set-up the chairs around the dining room table).<br />
<br />
By chewing, you not only give your stomach and intestines more time to prepare for the food, it also helps the food get to them in a broken down manageable form as opposed to big gigantic lumps.<br />
<br />
<b>2. Helps You Eat Until You Are Satisfied</b><br />
<b><br /></b>
<br />
<div style="text-align: center;">
"Eat Until You Are Satisfied, Not Until You Are Full" </div>
<div style="text-align: center;">
- Every Great Nutritionist</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: left;">
As I mentioned earlier, chewing slowly is a "keystone habit" as it enables other great habits. One of those great habits is eating until you are satisfied and not until you need a crane to airlift you from the table.</div>
<div style="text-align: left;">
<br /></div>
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<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
Growing up, I knew the old adage that it took your brain about 20 minutes to let your body know it was full. And for many, many stupid reasons, I wanted to eat as fast as possible to make sure that wouldn't happen.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
It was almost as if I didn't want my brain to deprive me of eating those last two slices of pizza ... because not eating those last two slices of pizza would make me a quitter ... and I was not raised to be a quitter.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
Now imagine if you actually took a full 20 minutes. Think about how much less you would eat during that one sitting. </div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
Now imagine if you did that over the course of the entire day. How much less would you have eaten?</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
Now imagine you did this over you entire life. Would you be reading this article while a group of paparazzi were taking pictures of your six pack.</div>
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<b>3. Helps You Enjoy Your Meal</b></div>
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"I Guess You Didn't Like It"</div>
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- Every Waiter who comes to take my plate that is completely empty in 10 seconds</div>
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For a person who loves to eat, I never really took enough time to actually taste the food I was shoveling down my throat.</div>
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I knew it tasted good as I was devouring it, but I really wasn't enjoying it. </div>
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By chewing slowly, I am gaining an entirely new appreciation for how good food actually is. (Had the Cold Stone by my house not closed, I would drive there right now and appreciate the heck out of a Birthday Cake Remix.)</div>
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Ahh ... the missed opportunities.</div>
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If you are looking for more detailed articles on the benefits of chewing slowly, I suggest you check out these two links. They go into more detail on the topic, but they are light enough that you don't need 2 degrees from an Ivy League College to understand them.<br />
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<a href="http://articles.mercola.com/sites/articles/archive/2013/07/31/chewing-foods.aspx">http://articles.mercola.com/sites/articles/archive/2013/07/31/chewing-foods.aspx</a><br />
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<a href="http://www.precisionnutrition.com/all-about-slow-eating">http://www.precisionnutrition.com/all-about-slow-eating</a><br />
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<b><span style="font-size: large;">Find Your Reasons</span></b><br />
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Before you can fully adapt the habit of chewing slowly, you really need to determine the cause of why you are eating so fast in the first place.<br />
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Almost all habitual cues fall into 5 categories.<br />
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1. Location<br />
2. Time<br />
3. Emotional State<br />
4. People Around You<br />
5. Immediately Proceeding Action<br />
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To help you on your journey, I am going to disclose some very personal information (which will no longer be so personal once this article is posted.)<br />
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My reasons for eating so fast were seldom based on hunger.<br />
In fact, I was really trying to eat as fast as possible so I could eat as much as possible before I felt "full".<br />
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My cues almost always fell into the categories of my Emotional State and the People Around Me.<br />
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I wasn't good at many things growing up (or now), but I was good at consuming insane amount of foods.<br />
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People would be in awe of how much I could eat and would often brag to their friends about how much of a savage I was. Ever the showman, I felt I had to live up to this standard of "greatness" at any social gathering.<br />
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I should also mention that I seldom drink alcohol.<br />
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So as my buddies were pounding Coronas at Chevy's, I was eating an OOEY-GOOEY-CHEWY SUNDAE ... thinking it was a much healthier option.<br />
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Bottom line, this illogical thinking was / is the reason I eat so fast.<br />
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Had I not acknowledged it and come to grips with the fact that I don't need to be the guy who can eat a 96oz steak, I could never have begun my journey on eating more slowly.<br />
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<b><span style="font-size: large;">The Results</span></b><br />
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Over the past 3 weeks, I have been laser focused on "chewing slowly".<br />
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I have lost 10lbs and dropped 1% body fat.<br />
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This doesn't sound like a lot, but it's actually pretty significant for a guy pushing 40 who eats clean (albeit fast) and trains religiously.<br />
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<b><span style="font-size: large;">Take Action</span></b><br />
<b><br /></b>
If you are already eating slowing, find another bad habit to fix.<br />
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But ... if you are like the majority of people I know, starting to "chew slowly" is something you should begin working on right now.<br />
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I mean that literally.<br />
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Here is what you should do.<br />
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1. Find the cue causing you to eat fast.<br />
2. Right before your next meal say out loud "Chew Slowly"<br />
3. Cut up ONE bite sized piece of food (do not cut up all of your food at once)<br />
4. Place the one bite into your mouth and begin chewing<br />
5. Put the fork down<br />
6. Do not pick up the fork again until every bit of food is out of your mouth.<br />
7. Repeat steps 2-7 until you feel satisfied (not full)<br />
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If you come up with any tips or tricks along the way, please share them on the blog.<br />
<br />
Here are some that our athletes shared already<br />
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<ul>
<li>Eat with your left hand (if you are right-handed)</li>
<li>Make your protein shake with very little water, so you have to eat it with a spoon</li>
<li>Text someone who knows you are doing this "chew slowly" before every meal.</li>
<li>If eating with other people, make it a goal to always be the last one done.</li>
</ul>
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<br />George Mahoneyhttp://www.blogger.com/profile/14458297473221473878noreply@blogger.com0tag:blogger.com,1999:blog-1285933695653071066.post-16553760904390284152016-11-26T15:31:00.003-05:002021-01-21T08:03:10.765-05:00Dissecting a 4-Time Toughman Champion<div class="separator" style="background-color: white; clear: both; line-height: 18.2px;">
In this post, I am going to Dissect a 4-Time Advanced Training Toughman Champion, Ryan Smith. </div>
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It comes at the right time, as many high school and college football players are putting away their pads and heading into the off-season.</div>
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Most will waste the opportunity.</div>
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Some will capitalize on it.</div>
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But very, very few will live like Ryan Smith.</div>
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Who is Ryan Smith?</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0nquNaT11DF4JOGUYQo60SYYLqAURwlTk4RvwbVOb6eFntS_ESZW0f4sUCM-tebQZ70y_EzvKCPhFTZWq5DAcVkJZAQ9THqgbpk-1ljJyEbOfTLkiza1XUPqEnaVyxloWqUBbqN3NUJlL/s1600/ScreenHunter_07+Aug.+10+20.49.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="217" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0nquNaT11DF4JOGUYQo60SYYLqAURwlTk4RvwbVOb6eFntS_ESZW0f4sUCM-tebQZ70y_EzvKCPhFTZWq5DAcVkJZAQ9THqgbpk-1ljJyEbOfTLkiza1XUPqEnaVyxloWqUBbqN3NUJlL/s320/ScreenHunter_07+Aug.+10+20.49.gif" width="320" /></a></div>
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<li><span style="line-height: 18.2px;">He is a 4-Time <a href="http://www.mahoneyadvancedtraining.com/past-winners.html" target="_blank">Toughman</a> Champion (2013 - 2016)</span></li>
</ul>
<ul>
<li><span style="line-height: 18.2px;">He is a <a href="http://www.mahoneyadvancedtraining.com/challenge-winners.html" target="_blank">Challeng</a>e Winner (2016)</span></li>
</ul>
<ul>
<li><span style="line-height: 18.2px;">He is ranked 10th in the all-time <a href="http://www.mahoneyadvancedtraining.com/top-20-all-time.html" target="_blank">Power Point Ratings</a>.</span></li>
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<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; line-height: 18.2px;">This post is written in interview format, so we can get inside the head of Ryan Smith. The questions I asked him are in </span><b style="font-family: arial, tahoma, helvetica, freesans, sans-serif; line-height: 18.2px;">bold</b><span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; line-height: 18.2px;">, his answers start with "RS" (Ryan Smith), and any extra notes or comments I made are listed as "</span><i style="font-family: arial, tahoma, helvetica, freesans, sans-serif; line-height: 18.2px;">Coach Mahoney Notes".</i></div>
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Enjoy!<br />
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<b><span style="font-family: "arial" , "helvetica" , sans-serif;">What separates you from the pack?</span></b><br />
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<span style="font-size: 10pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;">RS: " ... The challenges life has tossed my way in the past few years ...These things never broke me and have allowed me
to become better.<o:p></o:p></span></span></div>
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<span style="font-size: 10pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;">I am a strong believer
that difficult times are not excuses. As a person, the best way to react to
tough times is to become better from them and I think I have done my best to do
that. Too many times when things are bad, people let it rip them apart. It is
important to be strong during these times and to come out a better person from
them."<o:p></o:p></span></span></div>
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<span style="font-size: 10pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;">RS: "Also just pure insanity, when I don't train it drives me crazy. Days off (which I've taken more of than ever over the past year) kill me mentally."<o:p></o:p></span></span></div>
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<span style="font-size: 10pt;"><i><span style="font-family: "arial" , "helvetica" , sans-serif;">Coach Mahoney Note: This is the only thing that bothered me about Ryan Smith. He would train on rest days and throw paint all over the Mona Lisa.</span></i></span></div>
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<b><span style="font-family: "arial" , "helvetica" , sans-serif;">You've won <a href="http://www.mahoneyadvancedtraining.com/past-winners.html" target="_blank">4 Toughman</a> ... have you walked into an event thinking you were not
going to win? Who made you the most nervous?</span></b></div>
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<span style="font-size: 13.3333px;"><i><span style="font-family: "arial" , "helvetica" , sans-serif;">Coach Mahoney Note: Here is the Reader's Digest Version of Smith's very long answer, which is too long to post in this article.</span></i></span></div>
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<span style="font-size: 13.3333px;"><i><span style="font-family: "arial" , "helvetica" , sans-serif;">Coach Mahoney Note: During his very long answer, he did give respect to Joe Sarno and Arthur Kuyan, but he didn't actually say he thought they would beat him.</span></i></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 13.3333px;">RS also said: "</span><span style="font-size: 10pt;">I think what really made
me successful in the Toughman was I was more excited to compete than
anyone."</span></span></div>
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<i style="font-size: 13.3333px;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Coach Mahoney Note: I personally believe this is what set Smith apart from the pack. He was like the Conor McGregor of the Toughman. He would get inside people's heads so much, that they either didn't want to compete or they just focused on beating him. His mind games made people lose focus and put their anger ahead of technique on game day.</span></i></div>
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<b style="background-color: transparent;"><span style="font-family: "arial" , "helvetica" , sans-serif;">If you could put anything you wanted on a billboard on the Staten Island Expressway, what would it say?</span></b></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">RS: "Leave it better than you found it"</span><br />
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<i><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">Coach Mahoney Note: Torres always said Ryan Smith was some sort of Boy Scout.</span></i><br />
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<b><span style="font-family: "arial" , "helvetica" , sans-serif;">If you give could give one piece of advice to a high school senior to help him be as successful as you were ... what would it be?</span></b><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">RS: <span style="font-size: x-small;">In the words of the great Greg Manos, "Just Show Up".</span></span></div>
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<i><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">Coach Mahoney Note: This is an excellent point. We never had a bad training session. The hardest part was always getting guys to "show up" because other things took priority, like sleep or D'Jais.</span></i></div>
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Coach Manos (L) and Coach Mahoney (behind Gatorade bottle) back in the good ole days</span></td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">RS: "<span style="background-color: white; font-size: 10pt;">Equally as important, I'd tell them to enjoy training. As much as we would say we hated getting up early
to train, we all enjoyed it. It built bonds between us and created life long
friendships that we all value."</span></span></div>
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<span style="background-color: white;"><b><span style="font-family: "arial" , "helvetica" , sans-serif;">What is your definition of success?</span></b></span></div>
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<span style="font-size: 10pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;">RS: "To me success is
probably different than what it is to a lot of people. In Staten Island success
is typically measured by wealth, which is stupid. <o:p></o:p></span></span></div>
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<span style="font-size: 10pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Success is earning
something on your own,<o:p></o:p></span></span></div>
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<span style="font-size: 10pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Success is sitting down
after a day of work and knowing you gave it your all.<o:p></o:p></span></span></div>
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<span style="font-size: 10pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Success is chasing
dreams until one day they become a reality.<o:p></o:p></span></span></div>
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<span style="font-size: 10pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Success is taking that
jab from life standing tall and sending one right back at it.<o:p></o:p></span></span></div>
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<span style="font-size: 10pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Success is taking the
difficult path, because it is the best path for you and finishing the walk
regardless of the difficulties along the road.<o:p></o:p></span></span></div>
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<span style="font-size: 10pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Success is being able to
talk with old friends like nothing's changed."</span></span></div>
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<span style="background: white;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><b>People have always said that you were my favorite. Do you agree or disagree,
and why?</b><span style="color: #500050; font-size: 10pt;"><o:p></o:p></span></span></span></div>
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<span style="font-size: 10pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;">RS: "I would agree to an
extent. </span></span></div>
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<span style="font-size: 10pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;">I think that often times there have been chances for people to take
away this title from me, but in the end I always came out successful. </span></span></div>
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<span style="font-size: 10pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;">These
people would have a chance but then miss a lift or lose a challenge (that
was set up for them to win)."<o:p></o:p></span></span></div>
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<span style="font-size: 10pt;"><i><span style="font-family: "arial" , "helvetica" , sans-serif;">Coach Mahoney Note: I would often praise Smith's perfect attendance to get under the skin of anyone who missed a training session. Instead of owning their personal weakness, they simply thought I was favoring Smith. </span></i></span></div>
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<span style="font-size: 10pt;"><i><span style="font-family: "arial" , "helvetica" , sans-serif;">At the same time, I did give them a fighting chance to win Challenges (as Smith mentions above), but very few were able to capitalize.</span></i></span></div>
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<b><span style="font-family: "arial" , "helvetica" , sans-serif;">What member of Advanced Training (aside from you) had the most success that
shocked you and wh<span style="color: #500050;">y? </span></span></b></div>
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<span style="font-size: 10pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;">RS: "I'm going to go with James Uske.<o:p></o:p></span></span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6hE0zArL5u66R7vbrSw5gMfimTF1ckkr4ERPDcOwHMg1Qgfz_ktlHPF3FzxK1IBjGg_rZamiD2oegMxi1pi6fh66eewtQe5GAIKzP_ON6_zYhb4FUU38lr3143s9TkXzL2R8BsZO8AVxc/s1600/ScreenHunter_02+Nov.+26+14.19.gif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><img border="0" height="274" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6hE0zArL5u66R7vbrSw5gMfimTF1ckkr4ERPDcOwHMg1Qgfz_ktlHPF3FzxK1IBjGg_rZamiD2oegMxi1pi6fh66eewtQe5GAIKzP_ON6_zYhb4FUU38lr3143s9TkXzL2R8BsZO8AVxc/s320/ScreenHunter_02+Nov.+26+14.19.gif" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">James Uske: Challenge Champ 2015</span></td></tr>
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<span style="font-size: 10pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Uske joined AT because
of his buddy Torres. These two are complete opposites so it's strange that they're friends. </span></span></div>
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<span style="font-size: 10pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Uske is passive aggressive while Torres is in your face aggressive. </span></span></div>
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Frank Torres: Toughman Champ 2009</span></td></tr>
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<span style="font-size: 10pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Torres is loud while Uske is quiet. </span></span></div>
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<span style="font-size: 10pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Torres is tall while Uske isn't. </span></span></div>
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<span style="font-size: 10pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Although
they are very different, they both share the trait of being a great friend in
common. <o:p></o:p></span></span></div>
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<span style="font-size: 10pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;">The reason Uske's success
is shocking is because he is not loud like many others in the program. </span></span></div>
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<span style="font-size: 10pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;">He is
smaller in height and was not a college athlete. Many people who are not
college athletes last a year in AT (Advanced Training) and then do not return. </span></span></div>
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<span style="font-size: 10pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;">This was not the
case for Uske. <o:p></o:p></span></span></div>
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<span style="font-size: 10pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Uske won a <a href="http://www.mahoneyadvancedtraining.com/challenge-winners.html" target="_blank">Challenge</a>
year in AT and is also competitive, which shows that he belongs. </span></span></div>
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<span style="font-size: 10pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;">What Uske
lacked in height and weight he made up for in heart and toughness. He always
competed and never made excuses. He is someone who will be very successful
later on in life and I'm excited for him."<o:p></o:p></span></span></div>
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<span style="font-size: 10pt;"><i><span style="font-family: "arial" , "helvetica" , sans-serif;">Coach Mahoney Note: In 2015, Uske set a single season Challenge point record with 49. Not bad for a 5'6" 155lb investment banker training with a bunch of lunatic college athletes.</span></i></span></div>
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<b><span style="font-family: "arial" , "helvetica" , sans-serif;">Is
it true that you were paid to be someone's designated driver to D'Jais? If so,
tell me about it.</span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDrPOy7Hkd9LYX13GaoGDd3z5Lu6VXuM1vAhEU8Z-PhEl_vW2ecwepaNbVyZu0GLac7nq7RFS9-5Pkw8w6nlcb_1ppZGUE93Ot6_8OkcphmAc5TeUsMqCrHZJ1UMXesJ6jh6ig8bwU-kmB/s1600/djais.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><img border="0" height="208" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDrPOy7Hkd9LYX13GaoGDd3z5Lu6VXuM1vAhEU8Z-PhEl_vW2ecwepaNbVyZu0GLac7nq7RFS9-5Pkw8w6nlcb_1ppZGUE93Ot6_8OkcphmAc5TeUsMqCrHZJ1UMXesJ6jh6ig8bwU-kmB/s320/djais.jpg" width="320" /></span></a></div>
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<span style="font-size: 10pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;">This is partly true. </span></span></div>
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<span style="font-size: 10pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;">I
was paid to be a designated driver to Bar A on Tuesdays for beat the
clock. <o:p></o:p></span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhot6gLnlNQoT8OGIYkjvbzNqt3hhbVYScWXKl37hl-a-hN4lcO7J1UXqOUNw1NBOz7rQRvLWf4ZId9ExMhgIG1uCnEHMnCetsxBo4ZZ8j2CseNRLU3wOEawhJHt-ZBjgNIv6IkGvm3s15v/s1600/BTCTUESDAY-summer-15-696x1024.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhot6gLnlNQoT8OGIYkjvbzNqt3hhbVYScWXKl37hl-a-hN4lcO7J1UXqOUNw1NBOz7rQRvLWf4ZId9ExMhgIG1uCnEHMnCetsxBo4ZZ8j2CseNRLU3wOEawhJHt-ZBjgNIv6IkGvm3s15v/s320/BTCTUESDAY-summer-15-696x1024.jpg" width="217" /></span></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 10pt;">I did this for about a month
and a half for my cousins friend until the friend pulled the plug on it.
(Not sure why he would pay someone</span><span style="font-size: 10pt;"> to drive him down the
shore and back in the same night, in his own car, but I happily took the
offer.) </span></span></div>
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<span style="font-size: 10pt; line-height: 115%;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Every Tuesday I would meet
him by his house, which was around the corner from mine, after he got off from
work at about 10:30. After that I would drive his car to bar a so he could
drink. As him and his friends drank I would kill time for about 2 hours then it
would be time to leave. </span></span></div>
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<span style="font-size: 10pt; line-height: 115%;"><i><span style="font-family: "arial" , "helvetica" , sans-serif;">Coach Mahoney Note: I also asked Smith why he hated D'Jais. He wrote an 889 word dissertation that made references to things like an old man screaming into a microphone, juiced out guys in t-shirts they wore in grammar school, and a constant feeling of claustrophobia at something called "The West Bar".</span></i></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="line-height: 15.3333px;"><b>A Fitting End</b></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"><span style="line-height: 15.3333px;">I think it is very fitting that I end this article with a quote that wrote in 2014 and later quoted again in 2015 and 2016.</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"><span style="line-height: 15.3333px;">I love this quote because a) it's true and b) I am still waiting for some brave athlete to take Ryan Smith's throne.</span></span></div>
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<i><span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #741b47;"><span style="line-height: 18.2px;">"It is going to take someone with a great deal of talent and a great deal of drive to beat him in future (Toughman) events.</span><br style="line-height: 18.2px;" /><br style="line-height: 18.2px;" /><span style="line-height: 18.2px;">This is going to enrage a lot of people out there ... but face the facts.</span><br style="line-height: 18.2px;" /><br style="line-height: 18.2px;" /><span style="line-height: 18.2px;">When was the last time Ryan Smith missed a training session?</span><br style="line-height: 18.2px;" /><br style="line-height: 18.2px;" /><span style="line-height: 18.2px;">When was going to a party more important than getting better?</span><br style="line-height: 18.2px;" /><br style="line-height: 18.2px;" /><span style="line-height: 18.2px;">When was sleep more important to him than winning the Toughman?" - Coach Mahoney, 2014</span></span></span></i></div>
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George Mahoneyhttp://www.blogger.com/profile/14458297473221473878noreply@blogger.com0tag:blogger.com,1999:blog-1285933695653071066.post-76511569419691829482016-08-13T10:56:00.005-04:002021-01-21T08:03:23.209-05:00The 3 Biggest #Gainz (2016)Every year after test week at Advanced Training, I post the Top 3 "Gainz" we had in each testing category.<br />
<br />
<ul>
<li>Bench</li>
<li>Deadlift</li>
<li>Broad Jump</li>
<li>Pull-Ups</li>
</ul>
<br />
<br />
The measurements are taken after a 10-week training cycle, which includes conditioning, <a href="http://advancedtrainingsi.blogspot.com/2016/08/toughman-2016.html" target="_blank">toughman training</a>, and speed work. I mention this to highlight that our program is not solely focused on "Gainz" inside the gym. Rather, it focuses on total athletic performance and the gym work is simply a portion of it.<br />
<br />
For those of you who have been following our training program, you know we have been experimenting with the <a href="http://advancedtrainingsi.blogspot.com/2016/01/the-holy-grail-of-strength.html" target="_blank">Holy Grail of Strength</a>.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjv2jeB3D8WahUeV3SWQ2_mTKCvMJcUQNbk1tsb5agDf5H4gp_iYimWP1CMlV8r7xFuI5sfwl83fvEfxGdrJoF0vTKGOUFhLCLaobUB7hmGJ2vn7reAC4GnLiug2iwHGe5iWb7-JKC3EG8/s1600/holy+grail.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjv2jeB3D8WahUeV3SWQ2_mTKCvMJcUQNbk1tsb5agDf5H4gp_iYimWP1CMlV8r7xFuI5sfwl83fvEfxGdrJoF0vTKGOUFhLCLaobUB7hmGJ2vn7reAC4GnLiug2iwHGe5iWb7-JKC3EG8/s320/holy+grail.jpg" width="174" /></a></div>
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In its simplest form, it includes squatting, benching, and deadlifting at every gym session. We use sub-maximal weights on each movement and limit our volume to 2 sets of 5. By using sub-maximal weights, we can repeat the same movements every day and use each sessions as "practice" to develop improved motor patterns and muscle recruitment. The goal is to essentially make perfect lifting technique a habit.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUCtJ105xCL7uT695MPpdGuqFttqWrJDBUzFpNVyrv0yxJeuGvwMgBnPlMCHiSdTpR89rFLrVFpFf1xnWctyQ4JX9VXzLoG-ZGCSKlSIiO7E_fBAULZkc8kdZzkTRYIeYle1RywdZAfnir/s1600/aristotlewearewhatweprepeatdelydo.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="217" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUCtJ105xCL7uT695MPpdGuqFttqWrJDBUzFpNVyrv0yxJeuGvwMgBnPlMCHiSdTpR89rFLrVFpFf1xnWctyQ4JX9VXzLoG-ZGCSKlSIiO7E_fBAULZkc8kdZzkTRYIeYle1RywdZAfnir/s400/aristotlewearewhatweprepeatdelydo.gif" width="400" /></a></div>
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<br />
As can be seen below, the Holy Grail of Strength provided some insane results.<br />
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Having said that, this quest for developing the "perfect program" is not over and never will be.<br />
<br />
As the great Tony Robbins said, "If you aren't progressing, you are dying"<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQeCQG36-og3RwDeyRPHV7F0eLdkqsxwF7N1XKHj_Wcem1SePTyQEPSWoDWAbB-sAOnWcidJDF0gZVIz2bANJbXZIqAzSGCKIjUuuHgVrdFe9UVwrFjSCdKv1stuC_dE6hv572OrtjV5AY/s1600/01-Raise-you-Standard-1024x602.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="188" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQeCQG36-og3RwDeyRPHV7F0eLdkqsxwF7N1XKHj_Wcem1SePTyQEPSWoDWAbB-sAOnWcidJDF0gZVIz2bANJbXZIqAzSGCKIjUuuHgVrdFe9UVwrFjSCdKv1stuC_dE6hv572OrtjV5AY/s320/01-Raise-you-Standard-1024x602.jpg" width="320" /></a></div>
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<br />
With that, I am taking the month of August to experiment on myself and make some tweaks to the program which I will call the "Holier Grail of Strength".<br />
<br />
Until then, take a look at the Top 3 "Gainz" in each testing area.<br />
<br />
I believe the results speak for themselves.<br />
<br />
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<span style="font-size: large;"><b>BENCH PRESS: 3 Biggest Gains</b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-a-YQTMtZw8Vub7KJsAvgmiCyPiNJ2bgHrLjYWB-_PrkSC5LvrXcISSkpHj5G1JEpqP8JNKEB3C-hIb0FuFjdqbN_-ZoGBsnuVvv9AffLiIVhTjsjbfpgMPa1WnNPKZgCZCNYh6Z21Tlm/s1600/benchpress.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-a-YQTMtZw8Vub7KJsAvgmiCyPiNJ2bgHrLjYWB-_PrkSC5LvrXcISSkpHj5G1JEpqP8JNKEB3C-hIb0FuFjdqbN_-ZoGBsnuVvv9AffLiIVhTjsjbfpgMPa1WnNPKZgCZCNYh6Z21Tlm/s1600/benchpress.jpg" /></a></div>
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<ul>
<li><span style="font-size: large;">Carroll: 210 to 240 <b>(30lb gain)</b></span></li>
<li><span style="font-size: large;">Minlionica: 260 to 285 <b>(25lb gain)</b></span></li>
<li><span style="font-size: large;">Sarno: 305 to 330 <b>(25lb gain)</b></span></li>
</ul>
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<div style="margin: 0px;">
<span style="font-size: large; font-weight: bold;">DEADLIFT: 3 Biggest Gains</span></div>
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<span style="font-size: large; font-weight: bold;"><br /></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhosxClKFkGgIwCzqXQBaNri1Ax-IgbxrTspKKSF7qRy2wFqOEeXlgqmE5f7snl24SHhOI7cpQm7DpAmFlEnbIrbk1Q7QYyW3HrUYmqZUA7T8BBLBY_WXRY5yMnIwysO7nqEE3kT2piMbnU/s1600/deadlift.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhosxClKFkGgIwCzqXQBaNri1Ax-IgbxrTspKKSF7qRy2wFqOEeXlgqmE5f7snl24SHhOI7cpQm7DpAmFlEnbIrbk1Q7QYyW3HrUYmqZUA7T8BBLBY_WXRY5yMnIwysO7nqEE3kT2piMbnU/s1600/deadlift.jpg" /></a></div>
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<ul>
<li><span style="font-size: large;">Carroll: 355 to 405 <b>(50lb gain)</b></span></li>
<li><span style="font-size: large;">Sarno: 455 to 500 </span> <b style="font-size: x-large;">(45 lb gain)</b></li>
<li><span style="font-size: large;">Minlionica: 305 to 350 <b>(45 lb gain)</b></span></li>
</ul>
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<span style="font-size: large;"><b><br /></b></span></div>
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<span style="font-size: large; font-weight: bold;"><span id="goog_2032691666"></span>Pull-Ups<span id="goog_2032691667"></span>: 3 Biggest Gains</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgewNQBcUrgvt8eWo-M1GxfXfzR6c71Kqwhwm3P7-IHj7yYel3h7roY1rW7K8Bsif9doyGf-G4jlWi8a8yChSlFbQvjca4lBnO_IycnqevwM-oa3caVQqbx_9qqX2ckFkfgc29tZVgh3hWt/s1600/pullups.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgewNQBcUrgvt8eWo-M1GxfXfzR6c71Kqwhwm3P7-IHj7yYel3h7roY1rW7K8Bsif9doyGf-G4jlWi8a8yChSlFbQvjca4lBnO_IycnqevwM-oa3caVQqbx_9qqX2ckFkfgc29tZVgh3hWt/s1600/pullups.jpg" /></a></div>
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<span style="font-size: large; font-weight: bold;"><br /></span></div>
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<ul>
<li><span style="font-size: large;">Smith: 24 to 33</span> <b style="font-size: x-large;">(9 rep gain)</b></li>
<li><span style="font-size: large;">Mock: 28 to 33 <b>(5 rep gain)</b></span></li>
<li><span style="font-size: large;">Minlionica: 27 to 31 <b>(4 rep gain)</b></span></li>
</ul>
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<span style="font-size: large; font-weight: bold;"><br /></span></div>
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<div>
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<span style="font-size: large; font-weight: bold;">Broad Jump: 3 Biggest Gains</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiz-ZPcB1YIlIMqdZ7b_Oxmadb4ttJtUT-jdl-57lTU8s7ER45wK4GVgbGN7INC1tpjIN1eSPRR6LwkL4T6teTriTV7KSjbar8mNfSFB_bf8l5yyO_T_P6OX1roa0WKPGuFT3AZ1tMYoSnA/s1600/broadjump.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="228" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiz-ZPcB1YIlIMqdZ7b_Oxmadb4ttJtUT-jdl-57lTU8s7ER45wK4GVgbGN7INC1tpjIN1eSPRR6LwkL4T6teTriTV7KSjbar8mNfSFB_bf8l5yyO_T_P6OX1roa0WKPGuFT3AZ1tMYoSnA/s320/broadjump.JPG" width="320" /></a></div>
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<ul>
<li><span style="font-size: large;">Minlionica: 108.5" to 122.0"</span> <b style="font-size: x-large;">(13.5" gain)</b></li>
<li><span style="font-size: large;">Smith: 124.0" to 127.5" <b>(3.5" gain)</b></span></li>
<li><span style="font-size: large;">Sarno: 110.5" to 114.0" <b>(3.5" gain)</b></span></li>
</ul>
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<span style="font-size: large;"><b><br /></b></span></div>
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<span style="font-size: large; font-weight: bold;"><a href="http://advancedtrainingsi.blogspot.com/2013/08/4-reasons-i-love-power-points.html" target="_blank">Power Points:</a> 3 Biggest Gains</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSNyCmOQ1mEk5m8eoqxXRpmNwdxURgfRngJA9WHJx2ALy1OUu6YywRfaUYWpt779Q1ylnftJ-v78HeM5DuODWFFUCXgoQP94sC310f9kvf2VmUeHH0g_mnZ9z2TnFYrVDTT-x_A89LVFuT/s1600/Strongman_blog.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSNyCmOQ1mEk5m8eoqxXRpmNwdxURgfRngJA9WHJx2ALy1OUu6YywRfaUYWpt779Q1ylnftJ-v78HeM5DuODWFFUCXgoQP94sC310f9kvf2VmUeHH0g_mnZ9z2TnFYrVDTT-x_A89LVFuT/s400/Strongman_blog.jpg" width="245" /></a></div>
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<ul>
<li><span style="font-size: large;">Minlionica: 0.887 to 1.008 <b>(.122 gain)</b></span></li>
<li><span style="font-size: large;">Smith: 0.960 to 1.074 <b>(.114 gain)</b></span></li>
<li><span style="font-size: large;">Carroll: 0.795 to 0.897 <b>(.103 gain)</b></span></li>
</ul>
</div>
<span style="font-size: large;"><br /></span><span style="font-size: large;">To view everyone stats from 2016, click <a href="http://www.mahoneyadvancedtraining.com/2016.html" target="_blank">HERE</a>.</span></div>
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<span style="font-size: large;"><br /></span></div>
<div>
<span style="font-size: large;">To view the Top 20 All-Time, click <a href="http://www.mahoneyadvancedtraining.com/top-20-all-time.html">HERE</a>.</span></div>
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George Mahoneyhttp://www.blogger.com/profile/14458297473221473878noreply@blogger.com0tag:blogger.com,1999:blog-1285933695653071066.post-59207684977902085322016-08-01T20:38:00.001-04:002021-01-21T08:03:36.077-05:00Toughman 2016The 2016 Toughman had the same exact format from that of <a href="http://advancedtrainingsi.blogspot.com/2015/08/toughman-2015.html">2015</a>.<br />
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It was one continuous event which included 5 separate stations.<br />
<ol>
<li>Bodyweight Sliders (15 Yards)</li>
<li>140lb Farmer's Walk (15 Yards)</li>
<li>170lb Prowler Shuttle (45 Yards)</li>
<li>140lb Sled Pull (15 yards)</li>
<li>Bodyweight Sliders (15 Yards)</li>
</ol>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwTLZPV3tHVyaaZYrhY1lrRzvx6Cd_aJjIl31_NvNBNGItFvoAqydxW_CBB64ALjuUoL3875JEdMWpeEWTiE2dUmPmOkg0W-b04TCGZ5Y5N_hDIUMoZD6c_KwWXlHR35SSzE3FAHM02GL6/s1600/ScreenHunter_01+Aug.+01+20.21.gif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="281" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwTLZPV3tHVyaaZYrhY1lrRzvx6Cd_aJjIl31_NvNBNGItFvoAqydxW_CBB64ALjuUoL3875JEdMWpeEWTiE2dUmPmOkg0W-b04TCGZ5Y5N_hDIUMoZD6c_KwWXlHR35SSzE3FAHM02GL6/s400/ScreenHunter_01+Aug.+01+20.21.gif" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The 2016 Toughman Event</td></tr>
</tbody></table>
Each athlete would move from the right side of the event to the left, not taking any breaks between each station. The person with the shortest time wins.<br />
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There were only 2 differences from 2015.</div>
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<ol>
<li>We added an extra 10lbs to both the farmer's walk and the prowler</li>
<li>The ground was not nearly as wet as last year.</li>
</ol>
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Despite the extra weight and friction, our guys still killed it.</div>
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Now for the results ...</div>
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<b><span style="font-size: large;"><u>Bronze Metal:</u> Nick Carroll</span></b></div>
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<img height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgylTfjA0i78x89HcwYoBrTRr2SvkFtvJ3FoTCwN7nEu5mxwHVfFaVGEydPvh_i1ZroMwjrSncvbtaqpGlAWTtYKKzlQXShLkcPcB_d1LPdE8fnMuYHp8sw17oNsHTG5Ls33GjNatUrhDSN/s200/3rd.jpg" width="190" /></div>
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In 2015, Nick competed in his first Toughman and finished dead last (taking 1 minute 46 seconds to complete the event).</div>
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In 2016, Nick trimmed 22 seconds off his time and finished in 1 minute 24 seconds.</div>
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This 22 second time reduction (despite the extra weight and friction) was the result of a lot of hard work.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXzhAPYzZMZ57oPAAL5AWdGuEPa-JCUmVdi4oSdnBr3gxpdYbSC0fw5KWTgGSBznHZN9YQ3bHGeMW-ulVQWKsJwo-8ovFfnVWH5NHb2Hl6S77ILTsdc-j5gLkxc2DwwL1Iq38o434GCbf5/s1600/Carroll.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXzhAPYzZMZ57oPAAL5AWdGuEPa-JCUmVdi4oSdnBr3gxpdYbSC0fw5KWTgGSBznHZN9YQ3bHGeMW-ulVQWKsJwo-8ovFfnVWH5NHb2Hl6S77ILTsdc-j5gLkxc2DwwL1Iq38o434GCbf5/s320/Carroll.png" width="320" /></a></div>
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If Nick continues on this course, I expect him to be a contender for next year's title.</div>
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His long arms and grip strength give him a definite edge in the sled pull.</div>
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His only "weakness" is his speed on the prowler, which I am certain he will fix.</div>
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He has become borderline obsessive in the gym.</div>
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The only thing that will hold him back is if he moves to Florida (don't do it man) or if he gives into his obsession and overtrains himself into injury (again ... don't do it man).</div>
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<b><span style="font-size: large;"><u>Silver Metal:</u> Mario Mock</span></b></div>
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<img height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgY8tByDUuCe5Ai-W68EuPLGQIu-3s6Q6N1l7D2LTvIa9dJRHpyI4kfClsNW4cqcWFES4vuHnm9zbHnS7UFnGieONc2cheXB8aBy5BAM8ZKLT4hpT5LJ0hfMG1hnX2uL2fQc9_Pgb6w7qLo/s320/2nd.jpg" width="290" /></div>
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In 2014 Mario Mock finished 6th.</div>
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In 2015 Mario Mock took an early retirement and didn't compete. Apparently the stresses of being in a college fraternity were wearing him down. (<i>note the sarcasm)</i></div>
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In 2016, Mario Mock pulled himself out of the frat house and back into the gym and took home a 2nd place finish (completing the event in 1 minute 21 seconds).</div>
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As Mock was moving through the event, I honestly thought he was going to win. He was moving through each event with ease and had the lowest time getting to each station.</div>
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Then came the sled pull ...</div>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzHGuFU3WmwyzKtcwcDtbZWGdhySo7Gpvmd0Rs8tq87-cUaqm5k6-a-FRg3rfW3eqyfzCM_nfUUUWoLSniGCDQUmDmnX94WeTCZBmcFesZtIo0RyfDC6ooXN9Ytdr4DF-Dw0oPyxKBGNAd/s1600/Mock.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzHGuFU3WmwyzKtcwcDtbZWGdhySo7Gpvmd0Rs8tq87-cUaqm5k6-a-FRg3rfW3eqyfzCM_nfUUUWoLSniGCDQUmDmnX94WeTCZBmcFesZtIo0RyfDC6ooXN9Ytdr4DF-Dw0oPyxKBGNAd/s320/Mock.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Mario Mock</td></tr>
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Unlike Carroll, Mock has short arms and small hands.</div>
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This killed him during the sled pull and cost him from taking home the title.</div>
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He actually dropped the chain twice and got his finger caught in a link (which is pretty sad by the way).</div>
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Mock can't get longer arms or bigger hands ...</div>
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His only hope to win it next year is to train like our first place winner ...</div>
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<b><span style="font-size: large;"><u>Gold Metal:</u> Ryan Smith</span></b></div>
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<img height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifAqqsuraHgYqeTqhSkDijNxZsL-jbSOyelc7cfEzdWKzOBxJboZT8tSWPVVNTltiWBFC4bZTQc53XUFqJSyAatPNSwDJDUMatFMq-qyP0LuKFKoMxHxwvUyf7FW5JmvVVuQQAYGfyk0bk/s320/1st.jpg" width="320" /></div>
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In 2013, Ryan Smith won the Toughman.</div>
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In 2014, Ryan Smith won the Toughman.</div>
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In 2015 Ryan Smith won the Toughman.</div>
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Guess what he did in 2016 ... he won the Toughman.</div>
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<i>(Note: He is the only person to ever do this four years in a row.)</i></div>
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He completed the event in 1 minute 13 seconds (8 seconds faster than the next closest competitor).</div>
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What makes this impressive?</div>
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1. That is the same time he finished in last year (despite the extra weight and friction).</div>
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2. He did it at 5:15AM (45 minutes earlier than everyone else) because he works 3 jobs and had to start one of those 3 jobs at 6:00AM on the day of the competition.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcpRRXMaS15KyqxK62CuKdo2q9WLwOvneH86LZKtiM_J3D4UyFJwhddmzU4h36V_ALTJuZuyZO5IdPSVBk6xqi9oVB4V3LZuQPxSy0nQKTuq31z-tJ_HWL3nuH_wCN_Cd8s1S0Xqe9rTlU/s1600/Smith.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcpRRXMaS15KyqxK62CuKdo2q9WLwOvneH86LZKtiM_J3D4UyFJwhddmzU4h36V_ALTJuZuyZO5IdPSVBk6xqi9oVB4V3LZuQPxSy0nQKTuq31z-tJ_HWL3nuH_wCN_Cd8s1S0Xqe9rTlU/s320/Smith.jpg" width="320" /></a></div>
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I am going to double quote myself here ...</div>
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<u><b>Quote #1:</b></u></div>
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<i><span style="color: #660000;"><span style="background-color: white; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 13px; line-height: 18.2px;">"</span><span style="font-family: "georgia" , "times new roman" , serif;"><span style="background-color: white; font-size: 13px; line-height: 18.2px;">It is going to take someone with a great deal of talent and a great deal of drive to beat him in future events.</span><br style="background-color: white; font-size: 13px; line-height: 18.2px;" /><br style="background-color: white; font-size: 13px; line-height: 18.2px;" /><span style="background-color: white; font-size: 13px; line-height: 18.2px;">This is going to enrage a lot of people out there ... but face the facts.</span><br style="background-color: white; font-size: 13px; line-height: 18.2px;" /><br style="background-color: white; font-size: 13px; line-height: 18.2px;" /><span style="background-color: white; font-size: 13px; line-height: 18.2px;">When was the last time Ryan Smith missed a training session?</span><br style="background-color: white; font-size: 13px; line-height: 18.2px;" /><br style="background-color: white; font-size: 13px; line-height: 18.2px;" /><span style="background-color: white; font-size: 13px; line-height: 18.2px;">When was going to a party more important than getting better?</span><br style="background-color: white; font-size: 13px; line-height: 18.2px;" /><br style="background-color: white; font-size: 13px; line-height: 18.2px;" /><span style="background-color: white; font-size: 13px; line-height: 18.2px;">When was sleep more important to him than winning the Toughman?" - Coach Mahoney, 2014</span></span></span></i></div>
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<u><b>Quote #2:</b></u></div>
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<i><span style="color: #660000;">"This quote still holds true </span>(referring to my quote in 2014)<span style="color: #660000;"> and probably will until Smith retires from Advanced Training.</span></i></div>
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<i><span style="color: #660000;">I don't see too many guys willing to give up sleep and their social life to beat him." - Coach Mahoney, 2015</span></i></div>
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Like most times in my life, I was right.</div>
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And now Smith has placed himself into a well-deserved legendary status at Advanced Training</div>
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Well done Mr. Smith.</div>
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<b><span style="font-size: large;"><u>Honorable Mention:</u> Joe O'Neill</span></b></div>
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Joe was the only high school senior who competed in the event.</div>
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I normally don't allow this, but I have a soft spot for the inside linebacker from St. Peter's high school. On my first day coaching Special Teams at the school, he botched a speed drill that I was demonstrating and I told him I would never forgive him for it.</div>
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Rather than sulk, he proceeded to make critical play after critical play on Special Teams and won me back over.</div>
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While I still haven't forgiven him for the speed drill (and I never will), I did allow him to train with our college guys over the summer.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi76omg2MRD5DDA_ToiZlgRPMVfKaZAjU8KLTEDFJKayafNfK5xa_jHTNeln2S3ovRLjwHV3Zy3ZUHONnUajGo9_NfF7e94TW9KOtHgw6Yv66V-CSnS7T84lmsaVpYaqS2MQB_zW9L5iEsd/s1600/Snapshot_0.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi76omg2MRD5DDA_ToiZlgRPMVfKaZAjU8KLTEDFJKayafNfK5xa_jHTNeln2S3ovRLjwHV3Zy3ZUHONnUajGo9_NfF7e94TW9KOtHgw6Yv66V-CSnS7T84lmsaVpYaqS2MQB_zW9L5iEsd/s320/Snapshot_0.png" width="320" /></a></div>
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Like Smith, Joe made it a priority to get to 100% of his training sessions.</div>
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He even rode his bike across Staten Island in a heat wave when he couldn't get a ride.</div>
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While our <a href="http://www.mahoneyadvancedtraining.com/2016-pre-test-rank.html">pre-testing ranking</a> predicted he would come in 7th place, he actually finished in 5th.</div>
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I expect Joe to come back next summer and get himself in a position to be in the top 3.</div>
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<b><u><span style="font-size: large;">All The Results</span></u></b></div>
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To see all the stats, click <a href="http://www.mahoneyadvancedtraining.com/2016-results.html">HERE</a>.</div>
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To see the video, click below. Special thanks to Joe Schillaci for doing such a great job of filming it. He even "watched film" of previous Toughman Competitions to get himself prepared.</div>
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George Mahoneyhttp://www.blogger.com/profile/14458297473221473878noreply@blogger.com0tag:blogger.com,1999:blog-1285933695653071066.post-40289061182030060712016-06-18T17:56:00.001-04:002017-06-26T10:13:22.868-04:0010 Things We Don't Do At Advanced Training<div style="text-align: center;">
<i>"Perfection is not when there is nothing left to add, it is when there is nothing left to take away" - Antoine de Saint Exupery</i></div>
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I truly believe that a major part of what makes Advanced Training special is not what we do, it is what we DON'T DO.<br />
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And I am not talking about hack things like using a Smith Machine, curling in a squat rack, or wearing a weight belt for every single lift.<br />
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I am talking about things that every college football player in the country inherently believes are the right things to do. The unfortunate part is that they believe they are doing the right things for all the wrong reasons.<br />
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Maybe it's their ego.<br />
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Maybe they have a bad coach.<br />
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Maybe they saw it in an inspirational YouTube Video.<br />
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Regardless, their beliefs are not based on any sound principles or scientific evidence.<br />
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If you want to end up burnt-out, small, or injured ... stay the course.<br />
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If you are tired of the continual struggle to make progress and feel great, then enjoy reading about ...<br />
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<b><span style="font-size: large;">The 10 Things We Don't Do At Advanced Training</span></b><br />
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<b>1. Use Big Weight on the Hang Clean (or any "Olympic" lift)</b><br />
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For some reason, college football players have it in their head that the hang clean is the defining characteristic of their manhood.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjq8V9vEJh69pY89X6KO2Slso0gQSlEAOOS6tjakx0aXgNWnsvLDq1hmPB0EQt4K-uxP5XDsni3u5dqhbPmeqNti_pq2aR295YRo30ZtvVj6YBzU7rULrzpRLDY_ayBRs_VNEIxgghindS0/s1600/hang-clean.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjq8V9vEJh69pY89X6KO2Slso0gQSlEAOOS6tjakx0aXgNWnsvLDq1hmPB0EQt4K-uxP5XDsni3u5dqhbPmeqNti_pq2aR295YRo30ZtvVj6YBzU7rULrzpRLDY_ayBRs_VNEIxgghindS0/s320/hang-clean.jpg" width="320" /></a></div>
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They believe the "power" they generate from the lift will directly carry over to the football field.<br />
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First off, it won't.<br />
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Very little of what you do in the gym directly carries over into the field (Sorry "Sports-Specific" Strength Coaches.)<br />
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And secondly, the instant they add too much weight, they stop generating any real power.<br />
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For that reason, any Olympic Lift we do is used with sub-maximal weight. Our goal is to generate maximal force with maximal acceleration (F = ma). Essentially, we are using the dynamic effort on all of our Olympic Lifts.<br />
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And for those of you physics nerds out there, you all know that Power = (force x distance) / time.<br />
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Therefore, more force equals more power.<br />
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<b>2. Perform Cleans From the Floor</b><br />
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There are three reasons we don't clean from the floor.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjviIMCA1iVEjH8-lE7M1WEUdG_mhVZfOhP4nGyr8DIJ9WWLJt-mEpW3FXi4zLPAY2N1Kq_IB9m0TBv84ZKOVjCMQ9l7RZCCnqHkLySDp6b8amw5ybqJ39Wy8T8P1JRY9JrCmrtCPNONfCX/s1600/cleanfloor.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjviIMCA1iVEjH8-lE7M1WEUdG_mhVZfOhP4nGyr8DIJ9WWLJt-mEpW3FXi4zLPAY2N1Kq_IB9m0TBv84ZKOVjCMQ9l7RZCCnqHkLySDp6b8amw5ybqJ39Wy8T8P1JRY9JrCmrtCPNONfCX/s320/cleanfloor.jpg" width="320" /></a></div>
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1. It immediately makes athletes want to use big weights ... and I clearly don't like that.<br />
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2. It gives a longer range of motion to go from start to finish. While that doesn't stop acceleration, it doesn't promote it the same way a hang clean does.<br />
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3. It doesn't take advantage of the stretch-shortening cycle (SSC). If you don't know what SSC is click <a href="https://en.wikipedia.org/wiki/Stretch_shortening_cycle">HERE</a>.<br />
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<b>3. Use Ladders Agility Drills</b><br />
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Using ladders for agility drills only makes you good at one thing ... using ladders for agility drills.</div>
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(This was well documented in a post read by 10's of people called "<a href="http://advancedtrainingsi.blogspot.com/2015/05/bags-wont-make-ya-dance.html">Bags Won't Make You Dance</a>".)</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOc49QkZxCPRErcXqrkvZqEFZYlzQ-Na7PB74FFEE6s9hMt0FhEgH6o7neR7m3BA50tZ2n8Qa3St3hLHzf7nNz6pio-6G1FzmB0YCTFmxkVGKIclTcxHpZKX6GVQPYQPu5gOqAV-YxlNgL/s1600/ladder.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="260" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOc49QkZxCPRErcXqrkvZqEFZYlzQ-Na7PB74FFEE6s9hMt0FhEgH6o7neR7m3BA50tZ2n8Qa3St3hLHzf7nNz6pio-6G1FzmB0YCTFmxkVGKIclTcxHpZKX6GVQPYQPu5gOqAV-YxlNgL/s320/ladder.png" width="320" /></a></div>
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True agility drills involve stopping, starting, and reacting to an unpredictable stimulus.<br />
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It does not involve choreographed dance moves over a few squares on the ground.<br />
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<b>4. Perform 1-Rep Max on Bench or Squat</b><br />
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For powerlifters and weightlifters, this is a must.<br />
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It is a part of their sport and something they are forced to do in competition.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTtUoeQtk_j_tiq3_mNn9U5uRnO5Y_3I_1fTfn8rvd_n4TkF8wBZFYoI6YJusTJx5VoUn6-sfVU9XHT-2rDYfbQH_HPpMQ5_qGSTTVBRpdKMAKG55E_RCjDsXUg-n1Z-OxX0kuwZsUJwDS/s1600/max+bench.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTtUoeQtk_j_tiq3_mNn9U5uRnO5Y_3I_1fTfn8rvd_n4TkF8wBZFYoI6YJusTJx5VoUn6-sfVU9XHT-2rDYfbQH_HPpMQ5_qGSTTVBRpdKMAKG55E_RCjDsXUg-n1Z-OxX0kuwZsUJwDS/s320/max+bench.jpg" width="320" /></a></div>
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For college football players, the risk is not worth the reward.<br />
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At Advanced Training, we 5-rep max on bench press and never max on the Squat.<br />
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To be fair, we do a 1-rep max on the deadlift ... but only because we train using clusters sets ... and we only do that because I can't stand to watch a guy bounce a barbell off the floor into his next rep and act like it was a clean rep.<br />
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<b>5. Fail on any rep</b><br />
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We always "leave 1 or 2 in the tank".<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwxvblOoF6h9rlGaccY2h_QesjZ2QWbpKEiJcsKj0JnvKkjuNBM5-KIJaMu28tvLp6A5A4FaQAVcp5h70izMu5p_4YfyWgC_My603cBqk3wKPbiKjNrjQjSV5-cKl0KJ2Fwvjmaeq3xFi-/s1600/benchfail.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="182" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwxvblOoF6h9rlGaccY2h_QesjZ2QWbpKEiJcsKj0JnvKkjuNBM5-KIJaMu28tvLp6A5A4FaQAVcp5h70izMu5p_4YfyWgC_My603cBqk3wKPbiKjNrjQjSV5-cKl0KJ2Fwvjmaeq3xFi-/s320/benchfail.png" width="320" /></a></div>
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Not only do I want our guys to feel better leaving the gym than when they walked into it, I also want to train their nervous system to remember successful movement patterns.<br />
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If your last rep was a failed rep, that is what your nervous system remembers until you train again.<br />
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<b>6. Perform "AB" work</b><br />
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We don't "do abs" at Advanced Training.<br />
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Not only does it not give you "abs", they also don't help your "core" do what is supposed to do ... stabilize and protect the spine.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhW0EDG483cUJZ_LCmQOoGOw7hsNFRoHqlHenXjFw0N0xv1oiN7dFYKDxcxVJ4bymTVDWTRrRqjxn_U4xMwITV5o9EdiSIkUKqVRBYXxZcF_8rVf5OfXuP8aRUp4SK4DrLow7k9LEBsfdjS/s1600/twisting-sit-up-on-the-floor-2-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhW0EDG483cUJZ_LCmQOoGOw7hsNFRoHqlHenXjFw0N0xv1oiN7dFYKDxcxVJ4bymTVDWTRrRqjxn_U4xMwITV5o9EdiSIkUKqVRBYXxZcF_8rVf5OfXuP8aRUp4SK4DrLow7k9LEBsfdjS/s320/twisting-sit-up-on-the-floor-2-1.jpg" width="320" /></a></div>
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Because of that, we only do "core" work at Advanced Training.</div>
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And by "core" work, I mean anti-rotational work with extreme bracing of the "abs", glutes, lats, and hamstrings. </div>
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An example our of core work can be seen in the video below.</div>
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<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/1SPu2g6jvMA" width="560"></iframe>
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<b>7. Mixed Grip Deadlift</b><br />
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I will never deny that the mixed grip will add some weight to your deadlift.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsZ2ngsd3um75CZ4KDIaLZpjqTD02hjoSAKd1KYvANw0so3_FJW4lm698Wt5wjHjYKxN1fJCq61HP64ifm7eI1ddpRS0haZUnuDmPmgm33oqCiIaLSaxqfiJWNjehkH8cGf6rQxl1E7Xoa/s1600/mixed+grip.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="319" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsZ2ngsd3um75CZ4KDIaLZpjqTD02hjoSAKd1KYvANw0so3_FJW4lm698Wt5wjHjYKxN1fJCq61HP64ifm7eI1ddpRS0haZUnuDmPmgm33oqCiIaLSaxqfiJWNjehkH8cGf6rQxl1E7Xoa/s320/mixed+grip.png" width="320" /></a></div>
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For me though, I put a much greater emphasis on the grip strength that needs to be developed by college football players.<br />
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While you should never block or tackle with your hands ... it happens.<br />
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And I couldn't look myself in the mirror if I let a guy I trained let a RB slip through his fingers because he used a mixed grip on his deadlift.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2kdLvrLNZkfVio2Nb8nxo8DGLgQuZS72TIelZzwimsC77qRdGqdr7In1buwj2rPG3LFiIRuHyOsFh5RbYtN0RqQQjiImZRyjDK4hzjco5KHExCRJT4F6wDMoWEfLEkbU5I1XEnw7As0Js/s1600/arm+tacke.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2kdLvrLNZkfVio2Nb8nxo8DGLgQuZS72TIelZzwimsC77qRdGqdr7In1buwj2rPG3LFiIRuHyOsFh5RbYtN0RqQQjiImZRyjDK4hzjco5KHExCRJT4F6wDMoWEfLEkbU5I1XEnw7As0Js/s320/arm+tacke.jpg" width="320" /></a></div>
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<b>8. Force a Parallel Squat</b><br />
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Forcing people with immobile hips and ankles to squat to parallel with a large load on their back is a recipe for disaster.<br />
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As a result, our guys are instructed to squat as deep as they can without losing the arch in their lower back.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgeVGDOYdV0UlpMlnY6p1HBxpH7rjQcaTVaiTTQOkxJ0S3vgMww_auZM8OhIOR_cqTyxRMpJvaF-D421HYrAF4tM4gN9uEnHwQpM4dRnw-4u0O1q-JEPQLkE_9Sg9jsrgtPLIo56LHomkq/s1600/squat-bigger-with-the-gzcl-method-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgeVGDOYdV0UlpMlnY6p1HBxpH7rjQcaTVaiTTQOkxJ0S3vgMww_auZM8OhIOR_cqTyxRMpJvaF-D421HYrAF4tM4gN9uEnHwQpM4dRnw-4u0O1q-JEPQLkE_9Sg9jsrgtPLIo56LHomkq/s320/squat-bigger-with-the-gzcl-method-1.jpg" width="320" /></a></div>
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It is for this very reason that we don't max-out on the back squat. Imagine the arguments guys were having on test day if they all weren't getting to the exact same depth.<br />
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<b>9. Warm-Up Sets</b><br />
<b><br /></b>
We definitely warm-up at Advanced Training.<br />
<br />
In fact, our 4-Minute Warm-Up video is only a few million hits away from going viral.<br />
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<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/Qikiv_TWPsw" width="420"></iframe>
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<b><br /></b>What we don't do is warm-up sets before we start pushing big loads on bench, squat and deadlift.<br />
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There is no barbell, 95, 135, 185 complex before the first real set starts.<br />
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If we are benching 275 x 5 for 2 sets that day, our first set of bench is 275. The only time we don't do that is if a guy is feeling banged up ... then we give him 1-2 sets of 2-3 reps to get the cobwebs out.<br />
<br />
How can we lift heavy weights without a warm-up set and not get hurt?<br />
<br />
Right after the warm-up, we usually start the lift with a dynamic movement and an extreme bracing exercise. In my mind, those things are our "warm-up" sets.<br />
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<b>10. Full Range Of Motion Chin-Ups</b><br />
<b><br /></b>
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At Advanced Training, I don't require a dead-hang and I don't require an athlete to get their chin over the bar.<br />
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This has actually proved to be more controversial than squatting to parallel (which I mentioned in Point #8).<br />
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I have two reasons for my leniency on this.<br />
<br />
1. When guys train to get their chin over the bar (as opposed to their mouth), they usually shoot their neck out ... putting them in serious risk of an injury.<br />
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2. When guys go to a dead hang, they often free fall into the bottom position putting massive stress on their shoulders.<br />
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Again, the risk is not worth the reward.<br />
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Does this mean that we don't strive to get deeper on the descent and try to get our chest to the bar on the ascent? Absolutely not ...<br />
<br />
It just means we accept partial ranges of motion as part of the journey to a full range of motion.<br />
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For those of you wondering why I do allowed mixed-grip chin-ups and not mixed-grip deads ... It's because the mixed-grip on the chin-up adds a little of bit of torque to the body forcing you to stabilize more during the movement.<br />
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<b>BONUS: Sprint To Exhaustion</b><br />
<b><br /></b>
Our speed and agility sessions are usually very short.<br />
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They focus on acceleration, deceleration, and proper running mechanics.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmM7X6raPE7yfMEtXC1Z_JS8TN6y8qVpKS77pg8BWfvFcXGl8plwQu6Oap4YYSNAhqK_BTKUCgS3WeLD6m9La3Z72Y0zQGjsFo4YOQYqutuDHEIEtkBR72OiyMGjGQcYZ2JBWGbG7dKh5q/s1600/Sprinting-615x346.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmM7X6raPE7yfMEtXC1Z_JS8TN6y8qVpKS77pg8BWfvFcXGl8plwQu6Oap4YYSNAhqK_BTKUCgS3WeLD6m9La3Z72Y0zQGjsFo4YOQYqutuDHEIEtkBR72OiyMGjGQcYZ2JBWGbG7dKh5q/s320/Sprinting-615x346.jpg" width="320" /></a></div>
<b><br /></b>
We almost always stop right before people start to get tired.<br />
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We do this so our fatigue does not compromise our running mechanics ... making us run more inefficiently ... which makes us run slower and get tired more quickly.<br />
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Regardless, many a college athlete would rather run till he is exhausted to help "prepare" himself for a conditioning test which will probably make him slow and small.<br />
<br />
<b>Wrap-Ups</b><br />
<br />
To close up this post, I will leave you with a quote from the great Christian Thibaudeau of T-nation. It epitomizes most of principles behind the list of what we DON'T DO at Advanced Training<br />
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"<i>Sadly, many stimulus addicts seem to think they get bonus points if they train more often, do longer workouts than everybody else, or hit the gym when they're feeling tired or fatigued from previous workouts. They spend a lot of time in the gym with no real results to show for it. They don't win the workouts - they lose them." - Christian Thibaudeau</i><br />
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<br />George Mahoneyhttp://www.blogger.com/profile/14458297473221473878noreply@blogger.com0tag:blogger.com,1999:blog-1285933695653071066.post-74814618470774533292016-05-01T17:12:00.005-04:002021-01-21T08:04:01.714-05:00My Trip To Pulaski Academy ... It's More Than Just About Football<i>"I learned a valuable lesson in life, you never miss a workout for anybody.</i><br />
<i>My staff and I are heading down to the gym. You can train with us or just watch."</i><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwrSStLASP9vR6L_JquEuIRpxb3Xfu3JSj-vgiA9xn7oruAmr_uyGr3Y6_MmvrZDrAPvA4gUEl4m1aI4BiohQa-vdvERoY06s6gSSAcxBD7ziCPH8zFANgzJYBPS5qSsq09OYvYLKDDdd5/s1600/rest+day.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwrSStLASP9vR6L_JquEuIRpxb3Xfu3JSj-vgiA9xn7oruAmr_uyGr3Y6_MmvrZDrAPvA4gUEl4m1aI4BiohQa-vdvERoY06s6gSSAcxBD7ziCPH8zFANgzJYBPS5qSsq09OYvYLKDDdd5/s1600/rest+day.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">T-Nation</td></tr>
</tbody></table>
<br />
When Coach Kelley gave me this option, my body immediately made the choice to just watch. Over the past 8 hours, I had been on 2 planes, a bus, a train and multiple car rides in order to learn from the "Coach Who Never Punts" at Pulaski Academy in Little Rock, Arkansas. I was also extremely sore from setting a few PR's the day before.<br />
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Nevertheless, when a jacked up coach whose team won 5 state championships asks you to train with his staff, you don't say "No".<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhb3g6VSGQVhhR6XISQd5lEVJD0q9xCp5BemdBV5LL99BMMk6-x_wZFYdRJngGwuNQy15ALoBTfCf_CjeBD2WFz_gsY9BYOIFMDzKjBaf3ISaeaXxoJX-KZbTE9WREJEUqbMifBDyD7T1k9/s1600/kelley%252C+big.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="185" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhb3g6VSGQVhhR6XISQd5lEVJD0q9xCp5BemdBV5LL99BMMk6-x_wZFYdRJngGwuNQy15ALoBTfCf_CjeBD2WFz_gsY9BYOIFMDzKjBaf3ISaeaXxoJX-KZbTE9WREJEUqbMifBDyD7T1k9/s320/kelley%252C+big.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Missing a lift is clearly not an option to this guy</td></tr>
</tbody></table>
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That would make me as soft as the Arcadians who bailed on the Spartans in <i>300</i> when they found out the secret trail was compromised.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFUXx1-apo0yvFoX6KnrqByVYwbWaNgVVMm1KaVljIp8S9FJjuvb5rAldnQ14wFGvq86IJkeA5QGF1Vi5MZT0kYo_5GZoq0ZXglAPeigH2VlCg34KF-YxWgpelncvOaVBX6Pw7G-uUhLU0/s1600/arcadians.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFUXx1-apo0yvFoX6KnrqByVYwbWaNgVVMm1KaVljIp8S9FJjuvb5rAldnQ14wFGvq86IJkeA5QGF1Vi5MZT0kYo_5GZoq0ZXglAPeigH2VlCg34KF-YxWgpelncvOaVBX6Pw7G-uUhLU0/s400/arcadians.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">"Sorry Leonidas, our legs are sore. Catch us after the deload week."</td></tr>
</tbody></table>
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Even though I hobbled through my training session, sore and travel weary, I soaked it all in knowing ... this trip was more than just about football.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTh9GlApDaq30jcaIPJE0oqNCR26PZ98tLXemntd8nFiiSyG2WBN236yooaXf8k6RCaaipf1bpfBUmVOtO1sI5u4k6LHjius7dVSoYUSvxj8_iY94EGm2AioY2rrf-74pBZKeOMeDIxMoM/s1600/IMG_2763.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTh9GlApDaq30jcaIPJE0oqNCR26PZ98tLXemntd8nFiiSyG2WBN236yooaXf8k6RCaaipf1bpfBUmVOtO1sI5u4k6LHjius7dVSoYUSvxj8_iY94EGm2AioY2rrf-74pBZKeOMeDIxMoM/s320/IMG_2763.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Pulaski Academy Bruins Training Facility</td></tr>
</tbody></table>
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<b><span style="font-size: large;">The Coach Who Never Punts</span></b><br />
<b><span style="font-size: large;"><br /></span></b>
<span style="font-size: medium;">For those of you that don't know, Coach Kevin Kelley is the head high school football coach of Pulaski Academy. The media has dubbed him as "The Coach Who Never Punts" because, as you can probably guess, he never punts.*</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNle9Cy6oaeh47t84CHjX2g0toNtaeMLodxxp6pPlRnlbBAwr1ovW1ZHPlF6G11wpLiaTiHtxYG-D9uV5EyKQTTIb8vFL7ofwSGMWZP4xHUzSucaveoHRGF8TNx2XgHHAt0hRkY8MBK1rh/s1600/ScreenHunter_01+May.+01+10.19.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNle9Cy6oaeh47t84CHjX2g0toNtaeMLodxxp6pPlRnlbBAwr1ovW1ZHPlF6G11wpLiaTiHtxYG-D9uV5EyKQTTIb8vFL7ofwSGMWZP4xHUzSucaveoHRGF8TNx2XgHHAt0hRkY8MBK1rh/s400/ScreenHunter_01+May.+01+10.19.gif" width="400" /></a></div>
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To me, giving him this label is a bit of an understatement and is definitely selling him short.<br />
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Not only does he not punt, he also does not do any of the following:<br />
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<ul>
<li>Kick off deep</li>
<li>Return Punts</li>
<li>Have long practices</li>
<li>Have long meetings</li>
<li>Sprint After Practice</li>
<li>Arrive Early for Games</li>
<li>Practice 5 days a week</li>
</ul>
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Even though this seems like a recipe for disaster, this contrarian approach actually paves the way for success. </div>
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<div>
Being a contrarian myself, I am not going to retell the same stories of Coach Kelley and Pulaski Academy that you can easily find in 10 seconds with a Google search or by clicking <a href="https://www.google.com/webhp?sourceid=chrome-instant&ion=1&espv=2&ie=UTF-8#q=the%20coach%20who%20never%20punts">HERE</a>.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh39jrUpN2foUjhuNV96nov46TPUb84jT2sj69Z79CVNrhVK9x7lOjRT3GA-XPQrn2R4mc3a4hZJOOzQQrozULPPpc7tSXqS-R3_QmZWHXlYL5tGRCw5jf0fpkkqJqgfRbjNHllaMyclbZ-/s1600/4th-Always-Kelly-III-header.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh39jrUpN2foUjhuNV96nov46TPUb84jT2sj69Z79CVNrhVK9x7lOjRT3GA-XPQrn2R4mc3a4hZJOOzQQrozULPPpc7tSXqS-R3_QmZWHXlYL5tGRCw5jf0fpkkqJqgfRbjNHllaMyclbZ-/s320/4th-Always-Kelly-III-header.jpg" width="320" /></a></div>
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Rather, I am going to tell you how all of the lessons I learned at Pulaski Academy with Coach Kelley were way more than just about football.</div>
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Let the fun begin.</div>
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<b><span style="font-size: large;">1. Use Data to Make Decisions</span></b></div>
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<i>"If I were given 1 hour to save the planet, I would spend 59 minutes defining the problem and 1 minute saving it." - Albert Einstein</i></div>
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Every single day, people make very bad decisions because they do so based on emotion rather than logic. It is why people are in the wrong jobs, have the wrong girlfriend, and buy things they don't need with money they don't have.</div>
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To be effective at anything, you need to know the real problem before you start implementing a solution. Otherwise, you are doing a great deal of unnecessary work for a problem that doesn't exist.</div>
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To know the real problem you need to analyze the data and see where the pain points are.</div>
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Coach Kelley's decision not to punt was based primarily on data. Our emotions will tell us that a 30 yard swing in field position will have a great impact on your opponent scoring. On the contrary, the data shows that retaining possession of the ball (by getting a first down) far outweighs the yardage gained by punting ... if you are even lucky enough to get the punt off at all.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTJp3WtxK9M6sUJuJGNe4rAvreSObgHK2rXUpoFEJKDCWM9a9Ag6PRfjwywrTb3LioxV2ho3USdeLYFU1CRQ44DaMITpPLDc3S1g7fINDmyieKD2sHA9a1vKW0NmFaKV3HhTJ__qM4YcXv/s1600/Doug-Baldwin-Blocked-Punt.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTJp3WtxK9M6sUJuJGNe4rAvreSObgHK2rXUpoFEJKDCWM9a9Ag6PRfjwywrTb3LioxV2ho3USdeLYFU1CRQ44DaMITpPLDc3S1g7fINDmyieKD2sHA9a1vKW0NmFaKV3HhTJ__qM4YcXv/s320/Doug-Baldwin-Blocked-Punt.jpg" width="320" /></a></div>
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<b><span style="font-size: large;">2. Know "The Why"</span></b></div>
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<div>
During my visit, I asked Coach Kelley to name a few books he read that made a significant impact on him.</div>
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<div>
Of the books he named, 3 of them involved understanding "the why" behind human behaviors and emotions.</div>
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Those books were "<i>Why We Make Mistakes", "How We Decide" and "Think Like a Freak".</i></div>
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<i><br /></i></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaTH2R7YVSv026qml0TnetSxpCPDHBrnCniNkqnDxEOSu1YZoY1qXqNWZ2ACaQQrawGiF2Ab7LFD6-uCv4c8FFfGzTgKnM_iHEsclzyLtamFAL6NXlVffCBjHgC5Kr9nz9GezelmJHO-kA/s1600/why+we.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaTH2R7YVSv026qml0TnetSxpCPDHBrnCniNkqnDxEOSu1YZoY1qXqNWZ2ACaQQrawGiF2Ab7LFD6-uCv4c8FFfGzTgKnM_iHEsclzyLtamFAL6NXlVffCBjHgC5Kr9nz9GezelmJHO-kA/s320/why+we.jpg" width="209" /></a></div>
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It immediately became clear to me that he simply didn't care that his players made mistakes. He wanted to know "why" they made the mistake.</div>
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When you know "the why", you put yourself in a much better position to put in an effective solution.</div>
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What is the simplest way to figure out "the why"?</div>
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<div>
Just keep asking "why" until you can't go any further.</div>
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<span style="font-size: large;"><br /></span></div>
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<b><span style="font-size: large;">3. Discipline is Freedom</span></b></div>
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I picked up the phrase "Discipline is Freedom" from Jocko Willink and Leif Babin in <i>Extreme Ownership.</i> It essentially means that the more disciplined you are in the little things, the more freedom you have to be creative in the big things.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFhJ5IKgWZrCDAi_PwEuvRjUNunDcviuAL42K1OyCCXAevVw3NMSfWqvPuy17BA0EdZ69yQAhHK19-tJc7aqObusVqvNjP9VoaT5If3b_m9gxVnW8cIbWmocRJ7BT41dd1tr_eke86yW8k/s1600/extre.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFhJ5IKgWZrCDAi_PwEuvRjUNunDcviuAL42K1OyCCXAevVw3NMSfWqvPuy17BA0EdZ69yQAhHK19-tJc7aqObusVqvNjP9VoaT5If3b_m9gxVnW8cIbWmocRJ7BT41dd1tr_eke86yW8k/s320/extre.jpg" width="213" /></a></div>
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<div>
<b><br /></b></div>
<div>
For Coach Kelley and his staff, it appears they have created some very simple rules for run blocking and pass protection. Those simple rules allow them to run multiple offensive formations without confusing their athletes, but at the same time, create a nightmare for opposing defenses.</div>
<div>
<br /></div>
<div>
For this same reason, it is why I leave my car keys in the same spot every night, I eat the same thing for breakfast every morning, and I put my feet in the same exact spot every time I deadlift.</div>
<div>
<br /></div>
<div>
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgM4WsDIIMwhnEXK0jZL8ffxZZxtbaP2DoWlsgo9gCWrFaKnspiKNMvugluux-28GfwGHzTablzTq8icB16cRNDu4D3Gjhp6mvniB160KvNaiqfuIAlUh2wVfcFDd_JBu-CmkMXmRUH3GVY/s1600/ScreenHunter_02+May.+01+16.12.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgM4WsDIIMwhnEXK0jZL8ffxZZxtbaP2DoWlsgo9gCWrFaKnspiKNMvugluux-28GfwGHzTablzTq8icB16cRNDu4D3Gjhp6mvniB160KvNaiqfuIAlUh2wVfcFDd_JBu-CmkMXmRUH3GVY/s320/ScreenHunter_02+May.+01+16.12.gif" width="320" /></a></div>
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<div>
<br /></div>
<div>
By not having to focus on the small things, I can devote more time and attention on the big things.</div>
<div>
<br /></div>
<div>
<b><span style="font-size: large;">4. Time and Attention: Our Most Valuable Resource</span></b></div>
<div>
<b><br /></b></div>
<div>
Contrary to popular belief, money is not our most valuable resource. Money is renewable and can often be regained without too much effort.</div>
<div>
<br /></div>
<div>
On the flip side, we can never get back our time and our time is meaningless without attention.</div>
<div>
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRRj9lFTefyLtTrWJR5rGv65SiNIdiQSmHNCqZsscCer89EN-IoGI8VgJh-VyaCz0t_QgTplmwcKiCT1Of_9O9MP3Pi-foV53kUj2kj8eEzNrI0q-GrecuEgT7VV2x1n6rTp1L_Unwcvl_/s1600/pay+attention.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRRj9lFTefyLtTrWJR5rGv65SiNIdiQSmHNCqZsscCer89EN-IoGI8VgJh-VyaCz0t_QgTplmwcKiCT1Of_9O9MP3Pi-foV53kUj2kj8eEzNrI0q-GrecuEgT7VV2x1n6rTp1L_Unwcvl_/s320/pay+attention.jpg" width="320" /></a></div>
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<br /></div>
<div>
<br /></div>
<div>
Coach Kelley clearly understands this point. His practices are only 1.5 hours (as opposed to 3 hours) and he only practices 4 days a week (as opposed to 5).</div>
<div>
<br /></div>
<div>
Over a 10-week period, this would mean he practices over 50% less than his competitors (who he routinely beats).</div>
<div>
<br /></div>
<div>
If you had to guess, who struggles more to keep his players attention ... the coach who practices 150 hours a year or the coach who practices 60 hours a year?</div>
<div>
<br /></div>
<div>
To take this even further ... which coach will have players that are more fresh during the playoffs?</div>
<div>
<br /></div>
<div>
<b><span style="font-size: large;">5. Focus on the Important</span></b></div>
<div>
<b><br /></b></div>
<div>
<i>"Perfection is not achieved when there is nothing left to add, but when there is nothing left to take away." - </i>Antoine de Saint-Exupery</div>
<div>
<br /></div>
<div>
The beauty of not punting or returning punts is that you no longer have focus on those parts of the game. Not only does it reduce practice time, it also reduces the time required to watch film and develop a special teams game plan.</div>
<div>
<br /></div>
<div>
Because he removed so many facets of the game, Coach Kelley is able to have the short practices mentioned above and keep the attention of his players. While this may seem like an obvious side effect, it really isn't.</div>
<div>
<br /></div>
<div>
The average person would simply add other things to fill that void in practice time. By keeping the practice time at 1.5 hours, Coach Kelley does not allow this to happen. This is often referred to as Parkinson's Law.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg78uUx94GdAq4ss-VaCyCLkjzT1Dg3M774aHA27HdTyvVJLpRrSkBWc2uwr6E32Se00EVRQ9-MG1IE1r_7rL_OEzitcPKH1jGB6Y_kNqgOnRHGig8UEMibYFgFtIi6mIomDI6uGNDZI_o3/s1600/parkinson-e1365382620306.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg78uUx94GdAq4ss-VaCyCLkjzT1Dg3M774aHA27HdTyvVJLpRrSkBWc2uwr6E32Se00EVRQ9-MG1IE1r_7rL_OEzitcPKH1jGB6Y_kNqgOnRHGig8UEMibYFgFtIi6mIomDI6uGNDZI_o3/s320/parkinson-e1365382620306.jpg" width="320" /></a></div>
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<div class="separator" style="clear: both; text-align: left;">
Parkinson's Law is the reason why college students get the same grade on a term paper, regardless if they start it the first day of the semester or the last day of the semester.</div>
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<br /></div>
<div class="separator" style="clear: both; text-align: left;">
By implementing Parkinson's Law, you are forced to only focus on the important, as there is no time left for the unimportant.</div>
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<br /></div>
<div class="separator" style="clear: both; text-align: left;">
How do you know what's important?</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
You use the data (see point #1).</div>
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<span style="font-size: large;"><br /></span></div>
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<b><span style="font-size: large;">6. Life is about Balance</span></b></div>
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<b><br /></b></div>
<div class="separator" style="clear: both; text-align: left;">
In my very short time at Pulaski Academy, I could see Coach Kelley had a very well balanced life. Not only did he have time to educate me for a few hours, he also ...</div>
<div>
<ul>
<li>found time to watch his daughter during her field day.</li>
</ul>
<ul>
<li>found time to coach his athletes on the field.</li>
</ul>
<ul>
<li>found time to train.</li>
</ul>
<ul>
<li>found time to bond with his staff and players</li>
</ul>
</div>
<div>
While it is not 100% related, it definitely reminded me of the saying listed below about the 3 hobbies you should pursue. </div>
<div>
<br /></div>
<div>
To me, if you can pursue all 3 hobbies and still include your faith, family, and friends, you have a well balanced life.</div>
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<br /></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtHYR1OLXfo39tVGQ6FXiyLopLDJgoNWb5RZy7sJSDvjYoq3uOWXg2FQw3eom02pXKPqFZA7MzXOjX8vwMfX1ilr0x-oBSswZ-PsR-5aY44ZZNl6uJLnvPllKCKnuQbL9zj4czvHWfCwRW/s1600/three+hobbies.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtHYR1OLXfo39tVGQ6FXiyLopLDJgoNWb5RZy7sJSDvjYoq3uOWXg2FQw3eom02pXKPqFZA7MzXOjX8vwMfX1ilr0x-oBSswZ-PsR-5aY44ZZNl6uJLnvPllKCKnuQbL9zj4czvHWfCwRW/s320/three+hobbies.png" width="320" /></a></div>
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<br /></div>
<div>
<b><span style="font-size: large;"><br /></span></b></div>
<div>
<b><span style="font-size: large;">7. Invest in Yourself</span></b></div>
<div>
<b><span style="font-size: large;"><br /></span></b></div>
<div>
To go and learn from Coach Kelley, I had to make an investment. Not only did I have to pay for a flight, a rental car, and a hotel room, I also had to take 2 days vacation from work and spend time away from my family.</div>
<div>
<br /></div>
<div>
Nevertheless, it was an investment that I know will help me as a football coach, a strength trainer, and in my day job in Corporate America.</div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtasMj46ye4uIi2fclCrhf9v_i17VkDFQmS2EGK-zsIPCp7FiUZ8VM2NYU_trXJVTutHmHYxsIklKQEGXCfDYTCFjLiU0dn0FWvHixf4dUE8VRiz9ougiVQzg6KLspGwglneSrvzrIH5cl/s1600/invest-in-yourself.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtasMj46ye4uIi2fclCrhf9v_i17VkDFQmS2EGK-zsIPCp7FiUZ8VM2NYU_trXJVTutHmHYxsIklKQEGXCfDYTCFjLiU0dn0FWvHixf4dUE8VRiz9ougiVQzg6KLspGwglneSrvzrIH5cl/s1600/invest-in-yourself.gif" /></a></div>
<div>
For those of you who have made it this far in the blog, think about this the next time you complain about a gym membership fee, early training sessions or the price of high quality protein.</div>
<div>
<br /></div>
<div>
If you want to be great, you need to invest in yourself.</div>
<div>
<br /></div>
<div>
<b><span style="font-size: large;">Wrap-Up</span></b></div>
<div>
<br /></div>
<div>
I would like to wrap this blog up by saying thank you to Coach Kelley, his staff, his school and his team for welcoming me to their facility and to educate me on their football philosophies.</div>
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<br /></div>
<div>
It was truly appreciated by me and our St. Peter's Eagles staff back in Staten Island.</div>
<div>
<br /></div>
<div>
You guys are top notch and deserve all the success you have and will achieve,</div>
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<br /></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1oJcWfzXYcYBXFSngkNV_fRVO6blbrX2A0IvIimuE8kyB_lJGEXUMh-XrDM8cPLJfJcTs8FeEPnNQ6gUJhPhgTqFzBtmmB4cZeRmV2NjeFqlSz7-_TfiJxObIaMh0ySRUA5bJA7oYg9fb/s1600/IMG_2764.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1oJcWfzXYcYBXFSngkNV_fRVO6blbrX2A0IvIimuE8kyB_lJGEXUMh-XrDM8cPLJfJcTs8FeEPnNQ6gUJhPhgTqFzBtmmB4cZeRmV2NjeFqlSz7-_TfiJxObIaMh0ySRUA5bJA7oYg9fb/s320/IMG_2764.JPG" width="320" /></a></div>
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<br />
<i>* To say they never punt may be a bit of a lie. They actually do punt if they have a large lead and they are trying not to run up the score.</i><br />
<br />George Mahoneyhttp://www.blogger.com/profile/14458297473221473878noreply@blogger.com0tag:blogger.com,1999:blog-1285933695653071066.post-35492163911329746572016-03-19T13:18:00.000-04:002017-06-27T15:13:56.787-04:00The Holy Grail of Strength: A Few Secrets RevealedPop Quiz ...<br />
<br />
If someone tells you that they can add 100lbs to your bench, squat, and deadlift in 3-weeks, you immediately think this person is ...<br />
<br />
A) a liar<br />
B) about to inject you with some high grade "roids"<br />
C) the greatest coach on earth<br />
<br />
After implementing "The Holy Grail of Strength" program, people thought I was all 3.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggeVfl74GNsw8Yw1_1DyDbDHYSEJXygb5-vETLvpytUvW3EKxerRya2CNcn0loRZu_Yk-44c4__w3DYTc1oPnJN1bG4ts4VBCn9g-EsWTA3PX2lEweXjc7SKbm5K_vEKMZqar_KOPaxsDb/s1600/liar.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggeVfl74GNsw8Yw1_1DyDbDHYSEJXygb5-vETLvpytUvW3EKxerRya2CNcn0loRZu_Yk-44c4__w3DYTc1oPnJN1bG4ts4VBCn9g-EsWTA3PX2lEweXjc7SKbm5K_vEKMZqar_KOPaxsDb/s320/liar.jpg" width="320" /></a></div>
<br />
Unfortunately, I am none of the above.<br />
(Except for maybe (C), but I am way too humble to actually put that in writing on the internet.)<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrizevDP28vMp0zzKB2hO1IweJCsc3i62bXlNRZAotTfokVspxG62XIMtyVAMkpNQfFtiVDPhD3UnME-1wpy70BozGThDqDMqS9CTqBXb2hSQaiTM01h7Xr7_2yDMhPZqwQxPgozZuXDzx/s1600/humble.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="242" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrizevDP28vMp0zzKB2hO1IweJCsc3i62bXlNRZAotTfokVspxG62XIMtyVAMkpNQfFtiVDPhD3UnME-1wpy70BozGThDqDMqS9CTqBXb2hSQaiTM01h7Xr7_2yDMhPZqwQxPgozZuXDzx/s320/humble.jpg" width="320" /></a></div>
<br />
<br />
Now that the sarcastic part is over, let's get right down to business.<br />
<br />
The <span style="color: red;"><a href="http://advancedtrainingsi.blogspot.com/2016/01/the-holy-grail-of-strength.html">Holy Grail of Strength</a> </span>left you with questions.<br />
This article should leave you with a few answers.<br />
<br />
<b><span style="font-size: large;">Question: How did a survey you sent out relate to the creation of the Holy Grail of Strength?</span></b><br />
<br />
<b>Answer:</b> A few months ago I sent out a survey asking all former and present members of Advanced Training to stack rank what they felt was most important in a training program.<br />
<br />
Despite their non-stop griping to me about early training times and lack of body building exercises, their #1 focus was really on getting strong. (Figure 1)<br />
<br />
Once I saw this, I knew I needed to implement the Holy Grail of Strength.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZjoMY85NAAzPUKylc-817fss79eqOf8xmx0oeMl9Nj8yiKoTsIPNTPjueofgZ4E4NaElGZYYKb3nL0vGZ451vYn3zDVXw8o4WZed1AxTFAc_FtqxB7CoRq4BAOyWUJqo8miC32PQyrQnq/s1600/ScreenHunter_01+Mar.+19+11.34.gif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZjoMY85NAAzPUKylc-817fss79eqOf8xmx0oeMl9Nj8yiKoTsIPNTPjueofgZ4E4NaElGZYYKb3nL0vGZ451vYn3zDVXw8o4WZed1AxTFAc_FtqxB7CoRq4BAOyWUJqo8miC32PQyrQnq/s640/ScreenHunter_01+Mar.+19+11.34.gif" width="548" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Figure 1</td></tr>
</tbody></table>
<br />
<b><span style="font-size: large;">Question: How did you know that people actually got so much stronger? Was there a pre-test and a post-test?</span></b><br />
<b><br /></b>
<b>Answer: </b>If you want to gauge success in anything, you must make it measurable. So yes, there was a pre-test and a post-test.<br />
<br />
<br />
<ul>
<li>The pre-test had each athlete find a weight they could bench, squat, and deadlift 10x.</li>
</ul>
<ul>
<li>The post-test had each athlete find a weight they could bench, squat, and deadlift 10x.</li>
</ul>
<br />
<br />
If the tests seem the same, it's because they are. They are supposed to be.<br />
<br />
The only difference was the weight used.<br />
<br />
Here is an example of one of our athlete's (Nick Carroll) pre and post-test results.<br />
<br />
<b><u>Pre-test:</u></b><br />
<br />
<ul>
<li>Bench: 145 x 10 --> Estimated 195lb max</li>
<li>Squat: 205 x 10 --> Estimated 275lb max</li>
<li>Deadlift: 285 x 10 --> Estimated 380lb max</li>
</ul>
<div>
<b><u>Post-test</u></b></div>
<div>
<ul>
<li>Bench: 160 x 10 --> Estimated 215lb max (20lb increase)</li>
<li>Squat: 265 x 10 --> Estimated 355lb max (80lb increase)</li>
<li>Deadlift: 315 x 10 --> Estimated 420lb max (40lb increase)</li>
</ul>
</div>
<br />
<br />
Because we have nothing to hide, I have provided a list of every athlete who completed their pre and post testing. (Figure 2).<br />
<br />
These gains are nothing short of incredible ... You're welcome Winter Training Class of 2015.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9L5o2M0ok3N6S426Jp-gNEv61JEiHXsyImmvv99gcpho9OP_4n6M4jLwm_LExlmmenI5E1qX_6OOnUYAFTvYZIDKvQ6AJ2FQ3-oDOnszzU6dP2VtKIPzUxl0p3UKy5MINw25J2U3jcLhP/s1600/ScreenHunter_04+Mar.+19+12.45.gif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="248" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9L5o2M0ok3N6S426Jp-gNEv61JEiHXsyImmvv99gcpho9OP_4n6M4jLwm_LExlmmenI5E1qX_6OOnUYAFTvYZIDKvQ6AJ2FQ3-oDOnszzU6dP2VtKIPzUxl0p3UKy5MINw25J2U3jcLhP/s400/ScreenHunter_04+Mar.+19+12.45.gif" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Figure 2:</td></tr>
</tbody></table>
<br />
For the haters, don't waste your time telling me a 10-rep max is not a true max.<br />
<br />
I get it.<br />
<br />
But we had to use the same rep-scheme before and after to ensure the testing was consistent.<br />
<br />
<b><span style="font-size: large;">Question: What tool did you use to calculate the max?</span></b><br />
<b><br /></b>
<b>Answer: </b>I used the same formula every other meat head in the nation uses, but debates when the results don't match their ego.<br />
<br />
If you don't have access to the formula, just go to this site from <a href="http://www.bodybuilding.com/fun/other7.htm">BodyBuilding.Com</a><br />
<br />
For those of you that are astute, you will see the irony here...<br />
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNoHEM9y9OyCnzKnySShL0rTvAlSl3ERFj4Aa1KPgDDcJnCkfxzXacyLhhRsEfOsYNRteIeuqi2NicvOCtDWlgXWF052fAW1BzAcbMHT4q8TD5hWZmBia87eFobXmGaDSKsNx9dsjeUczf/s1600/irony-funny-pictures-40.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="454" data-original-width="605" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNoHEM9y9OyCnzKnySShL0rTvAlSl3ERFj4Aa1KPgDDcJnCkfxzXacyLhhRsEfOsYNRteIeuqi2NicvOCtDWlgXWF052fAW1BzAcbMHT4q8TD5hWZmBia87eFobXmGaDSKsNx9dsjeUczf/s320/irony-funny-pictures-40.jpg" width="320" /></a></div>
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<div style="text-align: center;">
</div>
<b><u>More to come ...</u></b><br />
<b><u><br /></u></b>
In the next article, I will answer the 3 remaining questions you had.<br />
<br />
1. What was the exact program used for the experimental group?<br />
<br />
2. Did anyone hit the wall early (Not get 2 sets of 5) and if so, what did you do?<br />
<br />
3. How can you turn this 3 week program into a 16 week program?<br />
<br />
<br />
<u>Related Articles:</u><br />
<br />
<a href="http://advancedtrainingsi.blogspot.com/2016/01/the-holy-grail-of-strength.html"><span style="color: red;"><b>The Holy Grail of Strength</b></span></a>George Mahoneyhttp://www.blogger.com/profile/14458297473221473878noreply@blogger.com0tag:blogger.com,1999:blog-1285933695653071066.post-86341806572732149342016-01-18T15:14:00.001-05:002017-06-26T10:15:06.175-04:00The Holy Grail of StrengthI have terrible news ...<br />
<br />
All the extra hours you spent in the gym and all the super heavy weights you have been lifting have actually been holding you back.<br />
<br />
What I am about to tell you is the equivalent of me saying to study less and get higher grades. For those of you with a job, it is like me saying to work less and make more money.<br />
<br />
It seems completely ludicrous (unless you are Tim Ferriss), but it's true.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwQgGjFWDvA4TJDeH93ukOyTKoLsH4jD55GtDsMysXO3Yd7aTeFtTUN2HOSP0qPMFLpVuAXrJ1xSTjwmP3k08jWMiduC_79TfU6NGNwoxJh_55qVSDZeWlyBgBHj2UOKrGQQHXEMzuyuYi/s1600/ludacris.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="263" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwQgGjFWDvA4TJDeH93ukOyTKoLsH4jD55GtDsMysXO3Yd7aTeFtTUN2HOSP0qPMFLpVuAXrJ1xSTjwmP3k08jWMiduC_79TfU6NGNwoxJh_55qVSDZeWlyBgBHj2UOKrGQQHXEMzuyuYi/s320/ludacris.jpeg" width="320" /></a></div>
<br />
<br />
After 15 years of research and experimentation, I believe I have found the Holy Grail of Strength.<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzY3PwIOhKYm7iSMYu7UIQjDOp-W9LmUptftZfEvta0woRnAqXNFJM0FKXIYUxta9b2v-gl3SadJJRzuKA9PRshnYJkWNDsrBHhXMPgCeJJNd-V8s4Xk4wUnnnexeHOyU5Je_FHdinqTGB/s1600/holy+grail.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzY3PwIOhKYm7iSMYu7UIQjDOp-W9LmUptftZfEvta0woRnAqXNFJM0FKXIYUxta9b2v-gl3SadJJRzuKA9PRshnYJkWNDsrBHhXMPgCeJJNd-V8s4Xk4wUnnnexeHOyU5Je_FHdinqTGB/s200/holy+grail.jpg" width="109" /></a></div>
<span style="font-size: large;"><br /></span>
If you follow this Holy Grail, these are the results you can have ...<br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">20lb increase on bench ...</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">30lb increase on deadlift ...</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">40lb increase on squat ...</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">... In 3 Weeks!!!</span><br />
<span style="font-size: large;"><br /></span>
If you can get gainz like that from your current program, you are either a liar, on some serious "supplements", or you just finished training like or with me.<br />
<br />
(Note: This excludes novice lifters who make huge gains simply by learning technique and motor patterns. The gains you see above are for experienced lifters who have had over a year of training in an elite program.)<br />
<br />
<b><u><span style="font-size: large;">The Program</span></u></b><br />
<br />
The "Holy Grail of Strength" Program is simple.<br />
<br />
<ul>
<li>Train 3 days per week</li>
</ul>
<ul>
<li>Bench, Squat and Deadlift all 3 days</li>
</ul>
<ul>
<li>Do 2 sets of 5 reps for each movement</li>
</ul>
<ul>
<li>Start with 70% of your projected one rep max</li>
</ul>
<ul>
<li>Add 5lbs to each lift every training day. </li>
</ul>
<div>
Example </div>
<div>
<ul>
<li>Projected 1 Rep Max for Bench Press = 315lbs </li>
<li>Projected Started Training Weight = 220lbs (70% of 315)</li>
<ul>
<li>Day 1 --> 2 sets of 5 @ 220lbs</li>
<li>Day 2 --> 2 sets of 5 @ 225lbs</li>
<li>Day 3 --> 2 sets of 5 @ 230lbs</li>
</ul>
<li>Continue this progression to Day 9, which will leave you at 2 sets of 5 @260lbs</li>
<li>Do the same exact progress and rep scheme for Squat and Deadlift</li>
</ul>
</div>
<div>
<span style="font-size: large;"><b><u>The Principles</u></b></span></div>
<div>
<br /></div>
<div>
The frequency of the lifts, the load, and the rep schemes are based on the following strength training principles:</div>
<div>
<br /></div>
<div>
<u>1. Intramuscular tension</u> (effort of the muscle necessary to produce a certain force output). </div>
<div>
<br /></div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOR5hszO2T0NO676rObkllkAn5qXYxywZTV4zqELcgGcLpE4oB-hwz-ZDUO_97m1VABpJ4J3JcZjtknBFDj20qbrfgs0wXZlfXegkxdAXd5Jq_xUgNzIDm7JNC3iGrDuSvQc3sC2xXw02k/s1600/tension.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOR5hszO2T0NO676rObkllkAn5qXYxywZTV4zqELcgGcLpE4oB-hwz-ZDUO_97m1VABpJ4J3JcZjtknBFDj20qbrfgs0wXZlfXegkxdAXd5Jq_xUgNzIDm7JNC3iGrDuSvQc3sC2xXw02k/s320/tension.jpg" width="320" /></a></div>
<div>
<br /></div>
<div>
The 70% starting weight makes the load heavy enough to influence intramuscular tension, but light enough not kill the joints and prevent recovery. Remember, the recovery time between lifts is 1-2 days (not 7), as we are benching, squatting, and deadlifting 3 times a week.</div>
</div>
<div>
<br /></div>
<div>
<u>2. Time Under Tension (TUT)</u> (total time a muscle is under tension)</div>
<div>
<u><br /></u></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img height="240" src="https://d3819ii77zvwic.cloudfront.net/wp-content/uploads/2014/10/wildhunt.jpg" style="margin-left: auto; margin-right: auto;" width="320" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Not to be confused with King Tut ...</td></tr>
</tbody></table>
<div>
<br /></div>
<div>
In many programs, TUT is measured by how long a given set lasts. For example, you can increase the TUT for a set of bench press by taking 8-10 seconds to lower the bar on each rep as opposed to 2-4 seconds.</div>
<div>
<br /></div>
<div>
In the Holy Grail, we focus more on the Cumulative TUT for all of our sets, not just one. And by cumulative sets, I mean all the sets we do over a given week.</div>
<div>
<br /></div>
<div>
By benching, squatting, and deadlifting every day, we automatically increase our cumulative TUT.</div>
<div>
<u><br /></u></div>
<div>
<u>3. Optimizing Motor Patterns</u> (ability to activate muscles to enable efficient movements)</div>
<div>
<br /></div>
<div>
<br /></div>
<div style="text-align: center;">
<img height="282" src="https://bretcontreras.com/wp-content/uploads/Anatoly-Pisarenko-Back-Squat.jpg" width="320" /></div>
<div>
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div>
<br /></div>
<div>
By repeating the same movements at a sub-maximal load (~70%) at each training session, we are able to use each session as "practice" to focus on activating the motor units that enable efficient movement patterns.</div>
<div>
<br /></div>
<div>
Many industry experts refer to this as "smooth the groove".</div>
<div>
<br /></div>
<div>
In college, my linebacker coach called it "muscle memory".</div>
<div>
<br /></div>
<div>
Regardless of what you call it, the more often you practice proper technique, the better chance you will have to execute properly.</div>
<div>
<br /></div>
<div>
This coincides nicely with using sub-maximal loads, as I am not sure our bodies would recovery adequately if we were going at >90% of our max. In addition, I truly believe that most people at >90% loads compromise their form ... thereby destroying their motor pattern development.</div>
<div>
<br /></div>
<div>
<u><b><span style="font-size: large;">THE HATERS</span></b></u></div>
<div>
<br /></div>
<div>
It is around this time that "The Haters" are going to start calling me out on all of the deficiencies in the program.</div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQ_VEoAvzeUZWk3VWE7ADWPcJ022vNhCRXZF-6lmiBKoGd1fyYpDNeOYyB6zTHzlkncgFB9ejyv-OdFJxBo5Zf2Gz_vLUZSwvzmc63gXdDkzDaoRgkqRBC_zJLDTF2a7s5Yk4n_xy074V9/s1600/haters.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQ_VEoAvzeUZWk3VWE7ADWPcJ022vNhCRXZF-6lmiBKoGd1fyYpDNeOYyB6zTHzlkncgFB9ejyv-OdFJxBo5Zf2Gz_vLUZSwvzmc63gXdDkzDaoRgkqRBC_zJLDTF2a7s5Yk4n_xy074V9/s320/haters.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><br /></td></tr>
</tbody></table>
<div>
So ... I am going to use a lesson I learned in one of the greatest American films of all-time, <i>8 Mile,</i> and call myself out before any of you can try to embarrass me.</div>
<div>
<br /></div>
<div style="text-align: center;">
<img height="180" src="https://i.vimeocdn.com/video/136690072.jpg?mw=1920&mh=1080&q=70" width="320" /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<b><br /></b></div>
<div>
<b><br /></b></div>
<div>
<b><span style="font-size: large;">Wouldn't I get stronger by lifting >85% of my one rep max?</span></b></div>
<div>
<b><br /></b></div>
<div>
If we were talking about one training session, the answer is "Yes". The more weight you use, the further to the left on the force velocity curve you would move. </div>
<div>
<br /></div>
<div>
Working with 100% of your max would put you at the "maximal strength" point.</div>
<div>
<br /></div>
<div>
Working at 70% puts you somewhere in the range of the "strength-speed" point.</div>
<div>
<b><br /></b></div>
<div style="text-align: center;">
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJ_c8bSJNn-QFRsyLExuE1YnZ7IKSjnNhdKqCNe6n3y3ccseav7d-l8mM-k-_sGcvqxM8BqloyhW-vJV0diuFskR9tuLG-UJIeIwlSVxeJ2MVKRGMjsTpwPo5hdQoNyrBGiwEg8xeqVONJ/s1600/ScreenHunter_03+Jan.+18+13.43.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="227" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJ_c8bSJNn-QFRsyLExuE1YnZ7IKSjnNhdKqCNe6n3y3ccseav7d-l8mM-k-_sGcvqxM8BqloyhW-vJV0diuFskR9tuLG-UJIeIwlSVxeJ2MVKRGMjsTpwPo5hdQoNyrBGiwEg8xeqVONJ/s400/ScreenHunter_03+Jan.+18+13.43.gif" width="400" /></a></div>
<b><br /></b>
<b><br /></b>
Nevertheless, working at 100% would require much more recovery time and would not allow you complete as many repetitions over the course of the week.</div>
<div>
<br /></div>
<div>
If you actually read my points above, you would see how these increased repetitions enable increased TUT (point #2) and the optimization of movement patterns (point #3).</div>
<div>
<br /></div>
<div>
If you are a meat head and feel less manly any time you are not "maxing out", then take a look at the two examples below. </div>
<div>
<br /></div>
<div>
You will notice the second example (the Holy Grail method) allows you to move 210% more weight over a given week.</div>
<div>
<br /></div>
<div>
Example 1: Performing 10 reps of 100% max 1 time per week (with a projected one rep max of 315lbs)</div>
<div>
<ul>
<li>10 reps * 1 time per week * 315lbs per rep = <b>3150lbs per week</b></li>
</ul>
</div>
<br />
<div>
Example 2: Performing 10 reps of 70% max 3 times per week (with a projected one rep max of 315lbs)</div>
<div>
<ul>
<li>10 reps * 3 time per week * 220lbs per rep = <b>6600lbs per week</b></li>
</ul>
<div>
<i>Note to the Haters: Yes ... you could bench 100lbs, 100 times a day, 3 times a week and move 30,000lbs per week. But doing so would put you very far to the right on the curve above, taking a great deal of the strength element out of the game.</i></div>
<div>
<br /></div>
</div>
<br />
<div>
<i>2nd Note to the Haters: Do you even think example number 1 is even possible?</i></div>
<div>
<br /></div>
<div>
<b><span style="font-size: large;">I play football. Don't I need to work on my explosion and not just power lifting?</span></b></div>
<div>
<b><br /></b></div>
<div>
Absolutely.</div>
<div>
<br /></div>
<div>
In my world, I would refer to these as power movements and speed movements (which are further to the right on the curve).</div>
<div>
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeHMfK3Ld37AuLrQIAQZ80CPbayKdrdqusuNI4DN5cBRpzaI09yEMVw7UKPemulne87q7fQ4FyrFg3Pd21bZgG1pFVp8tt4Yfw6XFnjGmOFYwPFOkf9VLkv8f3GnwGcRDTkQ6MXlaZfWmu/s1600/ScreenHunter_03+Jan.+18+13.43.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="227" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeHMfK3Ld37AuLrQIAQZ80CPbayKdrdqusuNI4DN5cBRpzaI09yEMVw7UKPemulne87q7fQ4FyrFg3Pd21bZgG1pFVp8tt4Yfw6XFnjGmOFYwPFOkf9VLkv8f3GnwGcRDTkQ6MXlaZfWmu/s400/ScreenHunter_03+Jan.+18+13.43.gif" width="400" /></a></div>
<div>
<br /></div>
<div>
<b><br /></b></div>
<div style="text-align: center;">
</div>
<br />
For power, I would add in 2-3 sets of light Olympic Lifts (i.e hang clean) or Plyometrics (i.e broad jump) each day.<br />
<br />
For speed, I would add in a sprinting session 1x per week.<br />
<br />
<i>Note to the Haters: Do not go max effort on your Olympic lifts. It ultimately leads to poor form, slow movements, and zero execution of the triple extension of the ankle, knee, and hip that is supposed to "carry over" into your sport.</i><br />
<i><br /></i>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHnEJZnOHhGLylIGk7X6OQz7vVOYGWxdaFuxYxUpmZbHTCk95tlPOua2zwDk7pOy-A0lsdiYxXlSr9LDTrVipX0tmnR65XmTXo77Gw4yGqfop8GLn7zY_APQXhRJUgdQtDkAffn_ISZyXq/s1600/tripext_luxiaojun.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="271" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHnEJZnOHhGLylIGk7X6OQz7vVOYGWxdaFuxYxUpmZbHTCk95tlPOua2zwDk7pOy-A0lsdiYxXlSr9LDTrVipX0tmnR65XmTXo77Gw4yGqfop8GLn7zY_APQXhRJUgdQtDkAffn_ISZyXq/s320/tripext_luxiaojun.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">You rarely see this triple extension in high school kids</td></tr>
</tbody></table>
<i><br /></i>
<b><span style="font-size: large;"><br /></span></b>
<b><span style="font-size: large;">What about addressing muscular imbalances? Aren't you a mobility, stabilization, anti-injury geek?</span></b><br />
<b><span style="font-size: large;"><br /></span></b>
Anyone who knows me knows that I love to incorporate pre-hab and mobility movements into each and every one of our sessions.<br />
<br />
As part of the Holy Grail, I would incorporate a pre-hab or mobility drill in between every set of squat, bench and deadlift.<br />
<br />
Not only will it stop your crew from talking in between sets, it will turn all of them into Supple Leopards.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img height="240" src="https://i.ytimg.com/vi/w-4ej0f7-v4/hqdefault.jpg" style="margin-left: auto; margin-right: auto;" width="320" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Kelly Starrett is a game changer ...</td></tr>
</tbody></table>
<b><span style="font-size: large;"><br /></span></b>
<b><span style="font-size: large;">What about ancillary lifts? Don't we need other movements to help improve bench, squat, and deadlift?</span></b><br />
<br />
Because of the frequency of those lifts and the daily mobility drills, you will need very few ancillary lifts to support the big 3 we are focusing on.<br />
<br />
For example, do you really need to work on grip strength if you are going to deadlift every day?<br />
<br />
Having said that, I recommend doing one ancillary lift every day. That lift should be no more than 2 sets and should be of high volume.<br />
<br />
I am doing this for 2 reasons.<br />
<br />
1. The ancillary lift can help with muscle imbalances. For example, it wouldn't hurt to throw in some rows to to balance out all the bench we will be doing.<br />
<br />
2. The higher volume work will help us in the size department, as it moves us into the hypertrophy zone.<br />
<br />
<div style="text-align: center;">
<img height="280" src="https://www.nutridesk.com.au/picture/upload/reps_strength_hypertrophy_power.jpg" width="400" /></div>
<b><span style="font-size: large;"><br /></span></b>
<br />
<div style="text-align: center;">
</div>
<b><span style="font-size: large;">Won't I get bored doing the same lifts every day?</span></b><br />
<b><span style="font-size: large;"><br /></span></b>
I am a realist, so I am not going to give you the ole, "Well if getting insanely strong is boring, then you are reading the wrong blog" routine.<br />
<br />
Doing the same 3 lifts every day is eventually going to get boring.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img height="219" src="https://www.lionsroar.com/wp-content/uploads/2009/05/groundhog-day-driving.jpg" style="margin-left: auto; margin-right: auto;" width="320" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">It's Groundhog Day !!!</td></tr>
</tbody></table>
<br />
<div style="text-align: center;">
</div>
Here are 3 simple ways to counteract your boredom.<br />
<br />
1. Change up the type of bench, squat, and deadlift every few months. For example, you can go from a flat bench to an incline bench or you can go from a sumo deadlift to an RDL.<br />
<br />
2. Utilize various pre-hab drills, power movements, and ancillary lifts in between your bench, squat, and deadlift sets.<br />
<br />
3. Have a deload every 4th week, where you incorporate completely different movement patterns.<br />
<br />
<b><span style="font-size: large;">Isn't the first lift at 70% going to feel like a joke? I am probably going to have to do an extra workout on my own just to feel anything.</span></b><br />
<b><span style="font-size: large;"><br /></span></b>
You are correct.<br />
<br />
Working with 70% on your first day is going to feel relatively easy.<br />
<br />
In fact, if you only add 5lbs a day for 3 weeks, every workout is going to feel relatively easy.<br />
<br />
That is the point.<br />
<br />
Much like <a href="https://en.wikipedia.org/wiki/Boiling_frog">the frog on the frying pan</a> anecdote, the slow, incremental increases in load are intended to make you feel like no changes are occurring at all.<br />
<br />
<br />
<div style="text-align: center;">
<img height="221" src="https://consumerhelpline.files.wordpress.com/2013/11/boiling_frogs.jpg" width="320" /></div>
<br />
<br />
<div>
We want each session to feel easy, so we can focus on intramuscular tension and optimized moving patterns.</div>
<div>
Remember, we want every session to feel like a practice, rather than an excruciating workout.</div>
<div>
<br /></div>
<div>
If the session feels too easy, simply squeeze the barbell tighter or increase your time under tension (TUT).</div>
<div>
<br /></div>
<div>
Your joints will thank you for it.</div>
<div>
<br /></div>
<div>
<div>
<u><b><span style="font-size: large;">Special Notes</span></b></u></div>
<div>
<br /></div>
<div>
1. The first time we implemented this Holy Grail, we had incredible gains, but people felt horribly sore. The soreness was an error on my part, as I went too high with the starting weight (using 80% of a projected one rep max instead of 70%).</div>
</div>
<div>
<br /></div>
<div>
2. These concepts were introduced to me when I studied the works of Christain Thibaudeau and Pavel Tsatsouline. I read their respective works <i>T<a href="http://www.amazon.com/Black-Book-Training-Secrets-Enhanced/dp/1499766505/ref=sr_1_1?ie=UTF8&qid=1453146628&sr=8-1&keywords=black+book+of+training+secrets">he Black Book of Training Secrets</a> </i>and <i><a href="http://www.amazon.com/Power-People-Strength-Training-American/dp/0938045199/ref=sr_1_1?ie=UTF8&qid=1453146597&sr=8-1&keywords=power+to+the+people">Power to the People</a> </i>right after I got out of college in 2001. Unfortunately, I tried to get to "cutting edge" with my training and never stuck to their true principles. It wasn't until I heard Pavel on <a href="http://fourhourworkweek.com/2015/01/15/pavel-tsatsouline/">Tim Ferriss' podcast</a>, that I realized how stupidly I had been training / coaching over the past 15 years.</div>
<b><span style="font-size: large;"><br /></span></b>
<br />
<div>
<u><b><span style="font-size: large;">Coming soon</span></b></u></div>
<div>
<br /></div>
<div>
I have been getting several questions the Holy Grail, so expect to see a few more blogs on this topic.</div>
<div>
<br /></div>
<div>
Here are some things we will cover ...</div>
<div>
<br /></div>
<div>
1. What was the exact program used by the experimental group? </div>
<div>
<br /></div>
<div>
2. Did that group have a pre-test and a post test?</div>
<div>
<br /></div>
<div>
3. What calculations did I use to determine their gains?</div>
<div>
<br /></div>
<div>
4. Why did I use more than 70% as their starting weight?</div>
<div>
<br /></div>
<div>
5. Did anyone hit a wall early and if so, what did I do?</div>
<div>
<br /></div>
<div>
6. How do you turn this program from a 3 week program into a 16 week program?</div>
<div>
<br /></div>
<div>
7. How does this tie into the survey you sent out a few months ago asking us for our Top 10 Strength Program Requirements.</div>
<div>
<br /></div>
<div>
<br /></div>
<b><span style="font-size: large;"><br /></span></b>George Mahoneyhttp://www.blogger.com/profile/14458297473221473878noreply@blogger.com0tag:blogger.com,1999:blog-1285933695653071066.post-33699985569404995282015-12-27T12:35:00.003-05:002021-01-21T08:04:38.246-05:008 Strangest Things I Heard This YearWhile our guys certainly know how to move big weights and train like savages, they certainly say some strange things during our training sessions.<br />
<br />
I felt it was my duty to share some of these gems with the rest of the world, so I began writing them down over the course of the year.<br />
<br />
Here are just a few of my favorites.<br />
<br />
<span style="font-size: large;"><b>Deer in the Road</b></span><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjifPKEEPRny7RTMCvAqkDvMXiDAmSLc_pBc4ONukp-2SMJFA0_ROO7wW7Pu20OEvDJUjtBqwW-rA3zTN7KROon5q5H5z85XiU4BTZk_-T3R0Xap6nfWzeXQ2hE2a6H4zd8oYf6lssmz_Y/s1600/deer+in+road.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="255" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjifPKEEPRny7RTMCvAqkDvMXiDAmSLc_pBc4ONukp-2SMJFA0_ROO7wW7Pu20OEvDJUjtBqwW-rA3zTN7KROon5q5H5z85XiU4BTZk_-T3R0Xap6nfWzeXQ2hE2a6H4zd8oYf6lssmz_Y/s320/deer+in+road.jpg" width="320" /></a></div>
<br />
When explaining why he was 10 minutes late for a training session, one of our athletes said, <i>"Coach, there was this deer in the road and he wouldn't move. He was just standing there in front of my car and I couldn't drive."</i><br />
<br />
Right ....<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEill50Ucz2pKuuiyzbr9UZVtfkrpQ2wIbqat3NDAd_dqSjmquTvhDaKpQ2Ng9wCTvpLZQSXmcl6MDY96fb7u6c8UD_vsKi_TLCtN6VyD-JDYKGhe5ZDDxnsUiSkgKaeo6yBGbT0E2iuPni8/s1600/right.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEill50Ucz2pKuuiyzbr9UZVtfkrpQ2wIbqat3NDAd_dqSjmquTvhDaKpQ2Ng9wCTvpLZQSXmcl6MDY96fb7u6c8UD_vsKi_TLCtN6VyD-JDYKGhe5ZDDxnsUiSkgKaeo6yBGbT0E2iuPni8/s1600/right.gif" /></a></div>
<br />
<br />
<b style="font-size: x-large;">Abandoned Sheet</b><br />
<br />
After a training session, I found one of our guy's <a href="http://advancedtrainingsi.blogspot.com/2013/04/this-is-my-sheet.html" target="_blank"><span style="font-size: large;">training sheets</span></a> on the floor by the preacher curl rack. It looked like he had crumbled it up in a ball and was preparing to shoot it in the garbage can.<br />
<br />
He either had a terrible shot or was too lazy to actually throw it.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://imaginion.files.wordpress.com/2012/05/sam_9882up.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://imaginion.files.wordpress.com/2012/05/sam_9882up.jpg" width="400" /></a></div>
<br />
Either way, leaving your training sheet behind is a major faux pas in Advanced Training.<br />
<br />
I immediately texted him.<br />
<br />
Me: "Did you leave your sheet in the gym"<br />
<br />
Athlete S: "No"<br />
<br />
Me: "I am holding it in my hands right now"<br />
<br />
Athlete S: <i>"Oh yeah, I left it there for you"</i><br />
<br />
Me: "I found it crumbled in a ball by the curl rack"<br />
<br />
Athlete S: <i>"Yeah, that is where I left it for you"</i><br />
<div style="text-align: center;">
<br /></div>
<div style="text-align: left;">
<b style="font-size: x-large;">Pulled Groin</b><br />
<b style="font-size: x-large;"><br /></b>
Athlete J: "Nice program Coach. All you try to do is hurt people."<br />
<br />
Me: "What happened?"<br />
<br />
Athlete J: "I just pulled my groin."<br />
<br />
Me: "How?"<br />
<br />
Athlete J: "Doing pull-ups."<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPK2WlijbbG5K5lhTKpASfXmTVpa8Gp9uBee4vf2EILb7u17x4-BmeJxcxSSXOfZVKE5Hxv2UOWKYbl7LBZiWIJDMDW5hREikDnn2cw0bcmTu-qDJtVV_Z3PR6YjWTeNxV4CtUTlz6SzyF/s1600/Programs-For-the-Pull-up-Deficient.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPK2WlijbbG5K5lhTKpASfXmTVpa8Gp9uBee4vf2EILb7u17x4-BmeJxcxSSXOfZVKE5Hxv2UOWKYbl7LBZiWIJDMDW5hREikDnn2cw0bcmTu-qDJtVV_Z3PR6YjWTeNxV4CtUTlz6SzyF/s320/Programs-For-the-Pull-up-Deficient.jpg" width="320" /></a></div>
<br />
<b style="font-size: x-large;"><br /></b>
<b style="font-size: x-large;">Most Beautiful Girl in the World</b></div>
<div style="text-align: left;">
<b style="font-size: x-large;"><br /></b>
In an effort to get our guys to brace more on deadlift, I ask them to flex their triceps as they go down to grab the barbell.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBtlJMnCLj5FD0nnNc1k0AoOLtXQTRrU_4jWPT2lGEuX7WffpHoUSWQGwSqXISA-O9tTYqFdMbXzViiKhH8J7zWqcyrrirkHko3qWWV64f1i4r06mhjPCDkkle7BjGJWdnVvWSb1WOY1s9/s1600/deadlift_0.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="177" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBtlJMnCLj5FD0nnNc1k0AoOLtXQTRrU_4jWPT2lGEuX7WffpHoUSWQGwSqXISA-O9tTYqFdMbXzViiKhH8J7zWqcyrrirkHko3qWWV64f1i4r06mhjPCDkkle7BjGJWdnVvWSb1WOY1s9/s320/deadlift_0.jpg" width="320" /></a></div>
<br />
To enhance my training cue, I always tell the athlete, "Imagine the most beautiful girl in the world is walking down the steps of the gym and you want to show off how jacked your triceps are."<br />
<br />
To make it more tangible, I ask them to specifically name a girl they had in mind. By giving a name, I know the guys are not simply blowing off my visualization technique.<br />
<br />
Normally, I get the traditional names like Kate Upton or Megan Fox.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiesDj4PYc3WflZfUQQ7RZvxyj4MpPhjnM_Qj5ELRWCjLPIf4ZmfbG1s3O9uj62ngWsSuXsj8rUYsgYGIIlP03c9FcffzH79CQDq-1SBIOZ5tDiAJQXn2zNHmaPdI2qD1LaczNEsv1ewK6k/s1600/kate-upton-designs-beanies-with-neff-to-stand-up-2-cancer.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiesDj4PYc3WflZfUQQ7RZvxyj4MpPhjnM_Qj5ELRWCjLPIf4ZmfbG1s3O9uj62ngWsSuXsj8rUYsgYGIIlP03c9FcffzH79CQDq-1SBIOZ5tDiAJQXn2zNHmaPdI2qD1LaczNEsv1ewK6k/s1600/kate-upton-designs-beanies-with-neff-to-stand-up-2-cancer.jpg" /></a></div>
<br />
<br />
Well, in early 2015 someone decided that being a normal human being wasn't an option.<br />
<br />
Here is how it went down.<br />
<br />
Me: "Flex your triceps on the way down"<br />
<br />
Athlete F: "I am"<br />
<br />
Me: "No ... act like the most beautiful girl in the world is coming down the steps right now and you want to show her how jacked you are"<br />
<br />
Athlete F: "Okay"<br />
<br />
Me: "Who is the girl?"<br />
<br />
W.A.I.T. F.O.R. I.T......<br />
<br />
Athlete F: <i>"Emma Watson"</i><br />
<br />
Me: "Who is Emma Watson?"<br />
<br />
Athlete F: "The girl from Harry Potter"<br />
<br />
Everyone Else in the Gym: (uncontrollable laughter / disappointment)<br />
<br /></div>
<div style="text-align: center;">
<img height="320" src="https://www.fabzz.com/wp-content/uploads/celebrities/emma-watson/promo-pics-from-harry-potter-and-the-deathly-hallows/emma-watson-promo-pics-from-harry-potter-and-the-deathly-hallows-03.jpg" width="213" /></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: left;">
In this athlete's defense, most of us were picturing Hermione and not the real life Emma Watson.<br />
<br />
Also in this athlete's defense, Emma Watson was named one of the <a href="http://www.wonderslist.com/10-most-beautiful-women-of-2015/" target="_blank"><span style="font-size: large;">most beautiful woman in 2015</span></a> by Wonderslist.<br />
<br />
Regardless, it was still a terrible answer and he has been mercilessly shamed for it ever since.<br />
<br />
<b style="font-size: x-large;">Hitting a PR</b></div>
<div style="text-align: left;">
<br />
It was a <span style="font-size: large;"><a href="http://www.elitefts.com/education/training/thank-god-its-deload-week" target="_blank">deload week</a> </span>and one of our new athlete's walks into the gym with his chest puffed out and his head held high.<br />
<br />
He whips out his cell phone and proceeds to tell me I am the greatest coach ever.<br />
<br />
While he is certainly right, I am very intrigued how anything on his cell phone would help validate that.<br />
<br />
Me: "What's on your phone?"<br />
<br />
Athlete: "A video of me hitting a PR (personal record) on back squat in my basement. I never have been able to get 315 until I started training with you."<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://s-media-cache-ak0.pinimg.com/736x/da/ff/74/daff74af5d4db869b14570b1e92ab64b.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://s-media-cache-ak0.pinimg.com/736x/da/ff/74/daff74af5d4db869b14570b1e92ab64b.jpg" width="238" /></a></div>
<br />
Me: "When did you do this?"<br />
<br />
Athlete: "Last night."<br />
<br />
Me: "Why would you workout like this (a) during our 16 week training program and (b) during a deload week?"<br />
<br />
Athlete: <i>"I wasn't working out. I was just going for a PR."</i><br />
<i><br /></i>
This guy didn't just <span style="font-size: large;"><a href="http://advancedtrainingsi.blogspot.com/2011/06/its-like-throwing-paint-on-mona-lisa.html" target="_blank">throw paint on the Mona Lisa</a>. </span>He burnt it to the ground and danced around the ashes.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiVlLFFyTFAi82XACE75T6mPnjvksUV-TMaJ14r4nWURmlVoih16rwFDibW4STHtwJQr4ZAAgDHnHfjHjLcZEoxZ51fE6XD9xw9DErZoI9VXlnsVh3x3kQvq9N-Lf5JpZZul88CDPY3uZv/s1600/mona+lisa.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiVlLFFyTFAi82XACE75T6mPnjvksUV-TMaJ14r4nWURmlVoih16rwFDibW4STHtwJQr4ZAAgDHnHfjHjLcZEoxZ51fE6XD9xw9DErZoI9VXlnsVh3x3kQvq9N-Lf5JpZZul88CDPY3uZv/s1600/mona+lisa.jpg" /></a></div>
<br />
<br />
<b style="font-size: x-large;">Meal Plan</b></div>
<b style="font-size: x-large;"><br /></b>
<br />
Athlete J: "Coach, I didn't have breakfast or lunch today. Do you think I should go to McDonald's and get all of today's calories in one meal?"<br />
<br />
Me: "Absolutely. Your body didn't need any nutrition prior to or during the training session we had. That is a very healthy way to live (all said sarcastically.)<br />
<b style="font-size: x-large;"><br /></b>
<br />
<div style="text-align: center;">
</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhN4Z3yafnp0cy1LedsQl-kPwxSkKOoKd8GF8kQivAAuVj04pCSLWgA7kxEDOnxoko4Pa2NvjOYjLoDJZRZM98I2wiQEJJQVjeEPP6z3etfq4SWBcIUqC7SMemNZDMYEwTOuStEvIZ0HfSY/s1600/mcdon.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhN4Z3yafnp0cy1LedsQl-kPwxSkKOoKd8GF8kQivAAuVj04pCSLWgA7kxEDOnxoko4Pa2NvjOYjLoDJZRZM98I2wiQEJJQVjeEPP6z3etfq4SWBcIUqC7SMemNZDMYEwTOuStEvIZ0HfSY/s320/mcdon.jpg" width="320" /></a></div>
<br /></div>
<div style="text-align: center;">
<br /></div>
<b style="font-size: x-large;">Strained Hamstring</b><br />
<b style="font-size: x-large;"><br /></b>
"I think it is from drinking too much and being hung over."<br />
<br />
This is what an athlete said was the cause of his strained hamstring.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSodDYh-MK1DWFilkbyREmWQN3bftpuiakOkZ3hyphenhyphenCNPs_N030l7EhrRXNVXYjCC6DOOZdU-Bl720hbpAHYms1NnhpbiAp3haXZK-Q4PXAzU__uJytn5yu6zs6PL0oZWmyFxd6rZla0l2yw/s1600/jameson.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="209" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSodDYh-MK1DWFilkbyREmWQN3bftpuiakOkZ3hyphenhyphenCNPs_N030l7EhrRXNVXYjCC6DOOZdU-Bl720hbpAHYms1NnhpbiAp3haXZK-Q4PXAzU__uJytn5yu6zs6PL0oZWmyFxd6rZla0l2yw/s320/jameson.jpg" width="320" /></a></div>
<br />
He believed drinking too much caused him to be dehydrated, thereby causing the discomfort he felt.<br />
<br />
I guess he thought a lack of focus on mobility, technique, and rest had absolutely nothing to do with it?<br />
<br />
Or, he takes all of his life advice from Jamie Foxx.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8NV-J-dG1ipnr5b8212Eyj-EUaBqoZ2pSAVtw2HdIZ6bWHYvkoPi4WjAYo5PA-s8I5QuHfml_aX4bWP7karrEjHJ7EP0fJ6a13B2F8NrWQM2kYaB-G060s81HFUCh2gWiagk5ay5m5YvO/s1600/tumblr_m2g1bz02ve1rtzo8wo1_500.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="191" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8NV-J-dG1ipnr5b8212Eyj-EUaBqoZ2pSAVtw2HdIZ6bWHYvkoPi4WjAYo5PA-s8I5QuHfml_aX4bWP7karrEjHJ7EP0fJ6a13B2F8NrWQM2kYaB-G060s81HFUCh2gWiagk5ay5m5YvO/s320/tumblr_m2g1bz02ve1rtzo8wo1_500.gif" width="320" /></a></div>
<br />
<b style="font-size: x-large;">Big Calves</b><br />
<br />
<div style="text-align: center;">
</div>
<div style="text-align: center;">
</div>
<div style="text-align: left;">
Athlete M: "Coach, I am not mentioning names, but a guy you used to train told me he is trying to get insanely overweight so he can get huge calves."<br />
<br />
Me: "... ... .... "<br />
<br />
I actually had and still have no response to this.<br />
<br />
All I can say is that all members of Advanced Training have some pretty yoked calves. It comes from years of Olympic lifts and daily jump rope sessions.<br />
<br />
To prove my point, here is a picture of the point of triple extension on an Olympic Lift. Do you really think binge eating is going to work your calves more than this?<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHqldsiNMV0DIs_6dTlv4R1MRA99p-vbeLDRjhhPi5CZKpwgHK_5UKuZwzlQwSN5Jn0aoTyJ_W9dUcDt7Pm4g21Hs-bRnttst8-Oq308_eShsop2Qn3V6PQeFQ5Pl0mCyHPx1b-Ih4-gYb/s1600/picture-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHqldsiNMV0DIs_6dTlv4R1MRA99p-vbeLDRjhhPi5CZKpwgHK_5UKuZwzlQwSN5Jn0aoTyJ_W9dUcDt7Pm4g21Hs-bRnttst8-Oq308_eShsop2Qn3V6PQeFQ5Pl0mCyHPx1b-Ih4-gYb/s320/picture-1.jpg" width="212" /></a></div>
<br />
To further prove my point, I have provided 2 pictures of my calves. (Getting any pictures of me on this site is rare, so you know this is an epic moment.)<br />
<br />
I am absolutely no light weight, but I am also not insanely overweight.<br />
<br />
These calves are simply a by-product of the way we train.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgINmO3zX-JXpnPt1lBz7TNfIuROC14rmi0M2XHbYhgL11S_jQSV6fc2FnIfbq7TatQEQXWwl_4_LnCOTEbvUHu-9Dj0UcEk_0gHD_vIHQwU3KkGZzgZMmO053ukWm0371ni5q4Ycx2xxLF/s1600/IMG_2219.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgINmO3zX-JXpnPt1lBz7TNfIuROC14rmi0M2XHbYhgL11S_jQSV6fc2FnIfbq7TatQEQXWwl_4_LnCOTEbvUHu-9Dj0UcEk_0gHD_vIHQwU3KkGZzgZMmO053ukWm0371ni5q4Ycx2xxLF/s320/IMG_2219.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Gotta love the BioTrust and the American Flag in the background</td></tr>
</tbody></table>
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George Mahoneyhttp://www.blogger.com/profile/14458297473221473878noreply@blogger.com0tag:blogger.com,1999:blog-1285933695653071066.post-76952720845061526892015-12-23T16:05:00.002-05:002021-01-21T08:04:49.995-05:00The Advanced Training Interview <div>
<i>"How many walkers have you killed?</i><br />
<i><br /></i>
<i>How many people have you killed?</i><br />
<i><br /></i>
<i>Why?" - Rick Grimes, The Walking Dead</i></div>
<div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbqywML72Wf2kWWu4SDrDWebMiRsGU8bhQsg3T-Nn175RSA8UEnKpIqfmf1E66Eb-yDXbrDGbj8GIzCtLSM8NeF22rhnAKsCqfmDjTxNAmChIzpT6VbLa7yaMGDNwdIPuPSGadvRDaC7Bn/s1600/the_walking_dead___rick_grimes_by_p1xer-d81ipjw-copy-748x400-e1423241190126.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="171" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbqywML72Wf2kWWu4SDrDWebMiRsGU8bhQsg3T-Nn175RSA8UEnKpIqfmf1E66Eb-yDXbrDGbj8GIzCtLSM8NeF22rhnAKsCqfmDjTxNAmChIzpT6VbLa7yaMGDNwdIPuPSGadvRDaC7Bn/s320/the_walking_dead___rick_grimes_by_p1xer-d81ipjw-copy-748x400-e1423241190126.png" width="320" /></a></div>
<br />
<br />
The questions you read above may be part of the greatest oral interview process in the history of the world.<br />
Both the answers you give, and how you give them, can paint a great picture of the type of person you really are.<br />
<br />
For those of you who have not watched <i>The Walking Dead</i>, I am embarrassed for you. You clearly spend your free time watching <i>Keeping Up With The Kardashians</i> and cannot be trusted as a contributing member of society. Please immediately stop reading this blog and go get the latest copy of US weekly. It is definitely more up to your speed.<br />
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiC1pWWOm8M94389AsYngi-tlRN_sCu2ULfYyzt5Ic0hqrGR0xzt3cR1O4KpBT6uM1Di_gwZDImL9BmkfpXfZ9719mM4QGY-PVvpkJLsZHe1dSkOP5c7nR_z5Vjuy5HUm5HYUv-VLAwxUph/s1600/kim-kardashian-face-after.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiC1pWWOm8M94389AsYngi-tlRN_sCu2ULfYyzt5Ic0hqrGR0xzt3cR1O4KpBT6uM1Di_gwZDImL9BmkfpXfZ9719mM4QGY-PVvpkJLsZHe1dSkOP5c7nR_z5Vjuy5HUm5HYUv-VLAwxUph/s320/kim-kardashian-face-after.jpg" width="235" /></a></div>
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<br />
After having some deep "life" conversations with members of our program, I believe that Advanced Training needs a similar interview process.<br />
<br />
Not only would it help me get a better feel for who is attempting to join the group, it may give them a better feel for what they are getting into.<br />
<br />
All to often, people interview for jobs without really knowing what the job entails. They get the job, start doing work, and 6 months later realize they hate it.<br />
<br />
In my world, it often means people join the program, love the workouts, but soon realize they cannot commit full time to our schedule and our lifestyle.<br />
<br />
I immediately start thinking they are <a href="http://advancedtrainingsi.blogspot.com/2013/01/the-soft-list.html" target="_blank">"soft"</a> and they start thinking I am some sort of a tyrant.<br />
<br />
All of this could be avoided with the right interview process.<br />
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjE6x2-NSyJ-Jp7YH-O5pCZT9OvxyUWaLV0ALGUHKG3bGVMqDsVtxgyguvye94z8g_6R9N3kzK9ytiz7V9TOVMpLnzgYlUpw_YoR5Ap4O2dU2H0S3nM4tsFn3VeZUAo8FkRWFavza8VJPUF/s1600/maxresdefault.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjE6x2-NSyJ-Jp7YH-O5pCZT9OvxyUWaLV0ALGUHKG3bGVMqDsVtxgyguvye94z8g_6R9N3kzK9ytiz7V9TOVMpLnzgYlUpw_YoR5Ap4O2dU2H0S3nM4tsFn3VeZUAo8FkRWFavza8VJPUF/s320/maxresdefault.jpg" width="320" /></a></div>
<br />
With that, here are some of the interview questions I am thinking of asking all new members of Advanced Training.<br />
<br />
<b>1. How many times have you bench pressed this week? Why?</b><br />
<b><br /></b>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEin90NS9fYxRCsPYMSGp8cFdjDXu4rsXKblmoif7yL5hliXFGKWWF0I7Ua5KEuYaJISbzmqaNzN6VoRlDJOBBzIHSL_L61miNjqPhEPSu1UNt9erBYJBONAz2pRTTRC3X-G9yOjBDacwCcG/s1600/bench1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="179" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEin90NS9fYxRCsPYMSGp8cFdjDXu4rsXKblmoif7yL5hliXFGKWWF0I7Ua5KEuYaJISbzmqaNzN6VoRlDJOBBzIHSL_L61miNjqPhEPSu1UNt9erBYJBONAz2pRTTRC3X-G9yOjBDacwCcG/s320/bench1.JPG" width="320" /></a></div>
<b><br /></b>
If the answer is zero, they are either soft or injured. (One could argue that they are on a legitimate <a href="http://www.elitefts.com/education/training/thank-god-its-deload-week" target="_blank">deload </a>week, but if they were that advanced, they probably wouldn't be coming to me for help.)<br />
<br />
If the answer is > 1, they are either a meathead or they are using varying techniques to optimize their form and motor function. In my world, most people are simply meatheads.<br />
<br />
<b>2. What is your favorite type of bicep exercise?</b><br />
<br />
<ul>
<li>Worst Answer ... "Barbell Curls" (or any other exercise that has the word "curl" in it)</li>
</ul>
<ul>
<li>Acceptable Answer ... "Chin-Ups"</li>
</ul>
<ul>
<li>Best Answer ... "I don't do biceps."</li>
</ul>
<div>
A guy that doesn't "do biceps" isn't a narcissist and would fit in very well with our program. I am not saying that developing your biceps is bad, I am just saying that actively doing so makes you someone I do not want to be around.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1kZQhuoLYhV2H4XZHEWHva0bqKzquX-pfvfL1_Qdt1HXdx6lNk_a4FCRXuI8kbdxhKbpCFxnDF9NGaH5pfO9VOO5TVhga-sc8WNHvC-37LDl9jicGbBEDTqYdIrQt3HikYSgwUlzxJp09/s1600/squatting-in-the-curl-rack.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1kZQhuoLYhV2H4XZHEWHva0bqKzquX-pfvfL1_Qdt1HXdx6lNk_a4FCRXuI8kbdxhKbpCFxnDF9NGaH5pfO9VOO5TVhga-sc8WNHvC-37LDl9jicGbBEDTqYdIrQt3HikYSgwUlzxJp09/s200/squatting-in-the-curl-rack.jpg" width="199" /></a></div>
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<div>
<b>3. What are the top three things in your life?</b></div>
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<b><br /></b></div>
<div>
If training (a.k.a. your health) is not one of the three, we will certainly have problems.</div>
<div>
<br /></div>
<div>
For me, here are my top 3.</div>
<div>
<br /></div>
<div>
1. Faith</div>
<div>
2. Health</div>
<div>
3. Family</div>
<div>
<br /></div>
<div>
Let the outrage begin!!!</div>
<div>
<br /></div>
<div>
To the "family" people who will call me selfish ...</div>
<div>
<br /></div>
<div>
Who is really more selfish ... the guy who keeps himself healthy so he can be physically appealing to his wife and have the energy to play with his kids ... or the guy who drowns his sorrows in comfort foods and booze, all the while paving the way for an early departure from this earth?</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEis5HT1diI_U8KNbAPOz4-saDihDmLamRlNhVNKShJjqqbLe9wjXwR93GjK8OzGiEiTfJwLvNxwc9VrqWB6DCt4j4psI-9qqVAvy9eQn9Fq2PjYIJbgQWjbG2JhlLJbrsxryFCdMk07JmjE/s1600/fat-guy-drinking-smoking-e1424735643895.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEis5HT1diI_U8KNbAPOz4-saDihDmLamRlNhVNKShJjqqbLe9wjXwR93GjK8OzGiEiTfJwLvNxwc9VrqWB6DCt4j4psI-9qqVAvy9eQn9Fq2PjYIJbgQWjbG2JhlLJbrsxryFCdMk07JmjE/s320/fat-guy-drinking-smoking-e1424735643895.jpg" width="271" /></a></div>
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<div>
Many of you probably realized that "career" didn't even make it into my top 3. </div>
<div>
<br /></div>
<div>
For me, being healthy is a major enabler to my career. </div>
<div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiV04SVZA2CQ6JROo5DZTb2HBb8o1t4KUgj6tZD-7Xcs7rUZ076Zv64f4ORdGPVtEBM-WT6-JVkaSr6aRzGAKx-YpUTs2mu43LR4V_DURSSagT79gJ0ln3OgCcGHvYy7zpXwkrAd4zdtyF/s1600/956fcba50654ac5c645ed82b79bc30f4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiV04SVZA2CQ6JROo5DZTb2HBb8o1t4KUgj6tZD-7Xcs7rUZ076Zv64f4ORdGPVtEBM-WT6-JVkaSr6aRzGAKx-YpUTs2mu43LR4V_DURSSagT79gJ0ln3OgCcGHvYy7zpXwkrAd4zdtyF/s320/956fcba50654ac5c645ed82b79bc30f4.jpg" width="311" /></a></div>
<div>
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<div>
It helps me get to work every day. </div>
<div>
<br /></div>
<div>
It helps me to remain energetic and to bring energy to the people around me (which in turns makes them more productive). </div>
<div>
<br /></div>
<div>
And most importantly, it helps remove the stress that would otherwise cloud my mind and stop my creativity.</div>
<div>
<br /></div>
<div>
Having said that, I do not recommend putting your career ahead of your own health.</div>
<div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyHnBYq9o-kIsQw6pAoXIzkQW_KrmAwJVAAUk26k-76EBFiUUYDosIx-JAAQS1cL0G3auTdsH1Xr8YM_rgStK_GF0y61xpzlzQATqEGVQKzg5fxYlpB2pO6kTFNsXNG3vjw6Y9yuU2f0uV/s1600/45558_lmw_new_stress1_100411o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyHnBYq9o-kIsQw6pAoXIzkQW_KrmAwJVAAUk26k-76EBFiUUYDosIx-JAAQS1cL0G3auTdsH1Xr8YM_rgStK_GF0y61xpzlzQATqEGVQKzg5fxYlpB2pO6kTFNsXNG3vjw6Y9yuU2f0uV/s320/45558_lmw_new_stress1_100411o.jpg" width="320" /></a></div>
<div>
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<div>
For those of you focusing on your "studies" ...</div>
<div>
<br /></div>
<div>
It wouldn't be a blog if I didn't make some reference to my illustrious education.</div>
<div>
<br /></div>
<div>
Yes, I did go to Columbia University ... <a href="http://www.usnews.com/education/best-global-universities/rankings" target="_blank">currently ranked #9 in the world</a>. (Not the United States, the world).</div>
<div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5i-R533ijuYkl5IbnHZvKxQEotJEJYEy37NkqZYnDA41GFuxyK23IC4rVSvI4LLIcu6i0T4NIJ6JX3dnZFv0TA6MaMD1_SzJdI5NviSddEmcE-ppc_OPPbmmMieGmthNpWSPu3bSan9qI/s1600/Columbia_University_in_the_City_of_New_York_5686856.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5i-R533ijuYkl5IbnHZvKxQEotJEJYEy37NkqZYnDA41GFuxyK23IC4rVSvI4LLIcu6i0T4NIJ6JX3dnZFv0TA6MaMD1_SzJdI5NviSddEmcE-ppc_OPPbmmMieGmthNpWSPu3bSan9qI/s320/Columbia_University_in_the_City_of_New_York_5686856.jpg" width="320" /></a></div>
<div>
<br /></div>
<div>
And yes, I did get 2 degrees from said illustrious institution ... one from Columbia College and one from Columbia's School of Engineering and Applied Science.</div>
<div>
<br /></div>
<div>
But no, I would not say that your "studies" are more important than your health. In fact, I would tell you almost the same thing I told the career oriented people ... health is an enabler to your studies.</div>
<div>
<br /></div>
<div>
As a sidebar, I would like to formally state that I do not agree with school gyms being closed during finals week. There is no better way to relieve the stress from exams than to spend 45 minutes in the gym moving weight. </div>
<div>
<br /></div>
<div>
To the people that are closing the gyms, I hope you realize that the students will simply find another way to relieve their stress. Unfortunately, those other ways are usually unhealthy.</div>
<div>
<br /></div>
<div>
<b>4. Do you think any of these are acceptable reasons to miss a training session?</b></div>
<div>
<b><br /></b></div>
<div>
(If the answer is "Yes" to any of these, you shouldn't sign up for Advanced Training).</div>
<div>
<ul>
<li>Your birthday</li>
<li>Your friend's birthday</li>
<li>Your wedding (I lifted on my wedding day)</li>
<li>To attend a sporting event (that you are not coaching or playing in)</li>
<li>To watch a sporting event</li>
<li>Being tired</li>
<li>Being stressed</li>
<li>Being sore</li>
<li>Having a hang-over</li>
<li>Having a cold</li>
<li>Being in jail (do jail house squats!!!)</li>
<li>Going on vacation (every decent hotel has a "fitness center")</li>
<li>Drafting your fantasy team</li>
<li>Going to a party / club / pub / day glow</li>
</ul>
</div>
<br />
In the past 15 years, I have only "missed" 2 scheduled training sessions. </div>
<div>
<br /></div>
<div>
One was because I had unexpected oral surgery and couldn't talk. There was no way I could effectively coach without being able to speak.</div>
<div>
<br /></div>
<div>
The other was because I was violently ill. In my own defense, I set my alarm at 3AM to make an official go / no-go decision on a 5AM session. I didn't want my guys to be driving to the gym only to get a text that I was sick and had to cancel.</div>
<div>
<br /></div>
<div>
As yet another side bar, I have frequently gotten that same type of text many-o-time from guys I have trained. They amazingly get "sick" about 30 minutes before our session. Being hyper-vigilant for softness, I immediately assume they want to stay toasty warm in their bed or they have a massive hangover from the night before.</div>
<div>
<br /></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSOxNm4iefdyBZc3H3bjmBWEk6WTiIaUcjx1dJrXdE4Q7r6HnW4gwcwhhL-Tz9fHo601k9hh1OPDBHZ6-plD2QNB4SxKsSA4enr05-3QI7xpgtJJLve7lcb48_Pzo01KCpDqKDfCln0FVG/s1600/hungover-cures-triplem.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="197" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSOxNm4iefdyBZc3H3bjmBWEk6WTiIaUcjx1dJrXdE4Q7r6HnW4gwcwhhL-Tz9fHo601k9hh1OPDBHZ6-plD2QNB4SxKsSA4enr05-3QI7xpgtJJLve7lcb48_Pzo01KCpDqKDfCln0FVG/s320/hungover-cures-triplem.JPG" width="320" /></a></div>
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<div>
<br /></div>
<div>
For a final side bar, I would also like to mention that I immediately rescheduled each of those 2 "missed" training sessions.</div>
<div>
<br /></div>
<div>
For me, missing a session is unacceptable and the only answer to interview question #4 is "No".</div>
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George Mahoneyhttp://www.blogger.com/profile/14458297473221473878noreply@blogger.com2tag:blogger.com,1999:blog-1285933695653071066.post-16340597107232362432015-11-28T16:02:00.004-05:002021-01-21T08:05:02.383-05:00You're Welcome!It's 35 degrees.<br />
<br />
It's 6:15AM.<br />
<br />
It's Thanksgiving morning.<br />
<br />
And we are at Bloomingdale Park getting ready for a Strongman Training Session.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiy3bCL2zATZ6f-sLl3LzSRAuFnim0pszpCVOUPjI9a9cNGbTwZoTrhn9i6hxc6f6RmUJqlqBAw4y5wWorl03_kGL2zjoxg1hDAyaDtvqF5UL5aiY6OLfh0vMjC48PQADIEq4ft6Wj24f_K/s1600/IMG_2405.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiy3bCL2zATZ6f-sLl3LzSRAuFnim0pszpCVOUPjI9a9cNGbTwZoTrhn9i6hxc6f6RmUJqlqBAw4y5wWorl03_kGL2zjoxg1hDAyaDtvqF5UL5aiY6OLfh0vMjC48PQADIEq4ft6Wj24f_K/s320/IMG_2405.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Bloomingdale at 6:15AM</td></tr>
</tbody></table>
<br />
As I am loading weight onto <a href="http://advancedtrainingsi.blogspot.com/2011/07/predator.html" target="_blank">the prowler</a>, I can hear my guys grumbling ...<br />
<br />
"Who trains at 6AM the morning after Thanksgiving Eve?"<br />
<br />
"You know how much abuse I took last night from my boys for going home early?"<br />
<br />
"Is that frost on the ground?"<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0iZnsgFReF7x-gfeJwUf4n5wZSEVszteFswfy3Ik_MxzdFmtNS8z2Ussd7Aa2e5lY-f9U-jLIyyEfmaTQix4TA1-WCglMswlLk6LkWnKuIiIcrkzuMs28C9UF0GXkMlTCHDt2Z-CIQG3b/s1600/IMG_2406.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0iZnsgFReF7x-gfeJwUf4n5wZSEVszteFswfy3Ik_MxzdFmtNS8z2Ussd7Aa2e5lY-f9U-jLIyyEfmaTQix4TA1-WCglMswlLk6LkWnKuIiIcrkzuMs28C9UF0GXkMlTCHDt2Z-CIQG3b/s320/IMG_2406.jpg" width="260" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The Prowler ... at 6AM ...</td></tr>
</tbody></table>
<br />
<br />
The whining doesn't get me upset. It actually makes me happy.<br />
<br />
Before any more of you go calling me "the meanest man on earth", (which is what one athlete's girlfriend referred to me as when she heard I scheduled the 6:15AM session) allow me to explain myself.<br />
<br />
And allow me to do so by answering each of their grumblings above.<br />
<br />
<b>1. "Is That Frost on the Ground?"</b><br />
<b><br /></b>
First off, the answer is "Yes". There was frost on the ground.<br />
<br />
It's the end of November and the sun hasn't come up yet ... What did you expect?<br />
<br />
Secondly, like many other "hardships" in life, this frost proved to be an advantage rather than a detriment.<br />
<br />
Frost reduces friction as <a href="http://advancedtrainingsi.blogspot.com/2011/07/predator.html" target="_blank">the prowler</a> slides along the turf.<br />
<br />
Reduced friction makes pushing the prowler easier.<br />
<br />
You're welcome.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img src="https://study.com/cimages/multimages/16/friction_diagram.png" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">3 semesters of physics at Columbia paid off ...</td></tr>
</tbody></table>
<div style="text-align: center;">
<br /></div>
<b>2. "Who trains at 6AM the morning after Thanksgiving Eve?"</b><br />
<b><br /></b>
Advanced Training does.<br />
<br />
Why?<br />
<br />
Two reasons:<br />
<br />
<ol>
<li>I want to create a situation where it is hard for you to go out and ruin everything you have been working for.</li>
<li>I want to kick start your metabolism on one of the highest calorie consuming days of the year. If you get wrecked the night before, the odds of you training hard before eating 5 pounds of mashed potatoes and pecan pie are lower than the Jets taking the AFC East.</li>
</ol>
<div style="text-align: center;">
</div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiE0L3jxtmI7BzAtY5avazD3hzZk2zTAxvhuE3WCf1_oewmkwsHxdeZd3m7LzR-gQv81mHHJlwVQUPoziVItNqACGYD-yWRy2BnNoRhMJzo3Z1918bugX06P5Vt-fw0Q88HMLJJf_qWV7PV/s1600/patriots-afc-east-champions.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1023" data-original-width="1023" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiE0L3jxtmI7BzAtY5avazD3hzZk2zTAxvhuE3WCf1_oewmkwsHxdeZd3m7LzR-gQv81mHHJlwVQUPoziVItNqACGYD-yWRy2BnNoRhMJzo3Z1918bugX06P5Vt-fw0Q88HMLJJf_qWV7PV/s320/patriots-afc-east-champions.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Nobody Cares About 2002</td></tr>
</tbody></table>
<br />
<div style="text-align: center;">
<br /></div>
<div style="text-align: left;">
You're welcome.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
If this makes you give up on the Jets too, double "You're Welcome". Your life will be much better for it. Trust me.</div>
<div style="text-align: left;">
<br /></div>
<b>3. "You know how much abuse I took last night from my boys for going home early?"</b><br />
<b><br /></b>
Absolutely.<br />
<br />
Do you think I didn't take the same heat from my "boys" when I was 23?<br />
<br />
Do you think I don't take the same heat now?<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj60B9jyiYEH_NFTCJ58JICYX4vyrYWzGqHgmXNXvc2Blb3uhd3oLfysp8ocXe52Hd4Xbw4tG7ldMSZsDrX31GSIThVDQH7pmlkNoCCUaM8TnYzmfsnDZj6HrSQgT-hOWDO3cm1aCpJpK6i/s1600/Goodfellas-goodfellas-24347570-780-439.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="439" data-original-width="780" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj60B9jyiYEH_NFTCJ58JICYX4vyrYWzGqHgmXNXvc2Blb3uhd3oLfysp8ocXe52Hd4Xbw4tG7ldMSZsDrX31GSIThVDQH7pmlkNoCCUaM8TnYzmfsnDZj6HrSQgT-hOWDO3cm1aCpJpK6i/s320/Goodfellas-goodfellas-24347570-780-439.jpg" width="320" /></a></div>
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<div style="text-align: center;">
</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: left;">
If going out with your boys is more important than training, you really shouldn't be part of Advanced Training. </div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
"But Coach, what about comradery? Isn't spending time with your friends important?"</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
Absolutely.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
So is having friends who make you better.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: center;">
<img height="320" src="https://religiousrefuse.files.wordpress.com/2013/06/5-people2.jpg" width="211" /></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
You leaving the bar early allowed you to see which of your "boys" really wants what is best for you. Any guy that tried to call you out does not have your best interests at heart.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
You're welcome!<br />
<br />
<b><u>The Sacrifice Makes You Special</u></b></div>
<div style="text-align: left;">
<br />
Despite all of their grumbling, I know that deep in their heart these guys love it.<br />
<br />
They love being able to do what "normal" people can't do and they love making sacrifices "normal" people can't make.<br />
<br />
And I can guarantee one thing ...<br />
<br />
... That later on that night, while they were watching the Dallas Cowboys get smoked by the Panthers, they definitely felt more alive and more special than they would have if they went out and get wrecked on Thanksgiving Eve.<br />
<br />
You're Welcome!<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeftpnIyqJ-FNkC9kPjs3h5m8JxJDaamWKN_aYBcSdR1xQUSCtvKy4tG_So1EkmRI3ZPjEJ8xE_KIVv2MxCHZAKyQdbGh72KG0i2OC7QH0cY8TkHwmQ-5BkxNT6fKi17DDgcLzq7dW5RYO/s1600/nfl+thanksgiving.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="334" data-original-width="500" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeftpnIyqJ-FNkC9kPjs3h5m8JxJDaamWKN_aYBcSdR1xQUSCtvKy4tG_So1EkmRI3ZPjEJ8xE_KIVv2MxCHZAKyQdbGh72KG0i2OC7QH0cY8TkHwmQ-5BkxNT6fKi17DDgcLzq7dW5RYO/s320/nfl+thanksgiving.jpg" width="320" /></a></div>
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<div style="text-align: left;">
<b><u>Interesting End Notes:</u></b></div>
<div style="text-align: left;">
<br />
1. The session was actually scheduled for 7AM. Despite not wanting to get up early at all, the guys volunteered to make it earlier to accommodate the work schedule of one of our athletes.<br />
<br /></div>
<div style="text-align: left;">
2. Someone's girlfriend really did call me mean. Here is a snapshot of the actual text message. His comments are spot on by the way. (Except that he called me by my first name)<br />
<br /></div>
<div style="text-align: left;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgziA6mJRChVnaPBroHrd1fLhdm5hfipaOWIjKaIC2vq156ayASvcHk0jiaeVYUrGqeXSQLzQzANPgwLv4C7BEnoN7Q6II80l1iLm_EbOXBdBOq9UCW7Nt92KRESN9dDSDxt93B6KtXFyGj/s1600/IMG_2397.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgziA6mJRChVnaPBroHrd1fLhdm5hfipaOWIjKaIC2vq156ayASvcHk0jiaeVYUrGqeXSQLzQzANPgwLv4C7BEnoN7Q6II80l1iLm_EbOXBdBOq9UCW7Nt92KRESN9dDSDxt93B6KtXFyGj/s640/IMG_2397.PNG" width="360" /></a></div>
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<div style="text-align: left;">
3. At about 6:30AM, another person came to the field to train (not as part of our group). I was honored to say that person was an Advanced Training member who was home from North Carolina for the holiday. I guess the lessons he learned never left him. I am also honored to say that he brought someone else with him. Talk about trying to make the people around you better ...</div>
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George Mahoneyhttp://www.blogger.com/profile/14458297473221473878noreply@blogger.com0