The 10 Minute Strength Pod: Recent Episodes
Connor Lyons
10 minutes to a better you! Every week we'll choose topics and go into depth to help you gain an understanding about different topics associated with fitness!
Youth sports generate almost 20 billion dollars a year in the United States, and everyone is trying to get their piece of the action. Youth sports organizations, skills coaches, and sport coaches telling you that you'll get left behind if you don't play all year are looking out for their bottom lines, not your child's success. Will your kid be left behind if you take time off? Absolutely not! We're going to talk about the why today.
In about 2 months the world of athletics is going to change. Joe Biden's new rules and regulations concerning Title IX go into effect on August 1st which afford trans athletes the same protections as women. So this begs the question, should biological men be allowed to compete against biological women? We'll talk about that today on Strength Coach Rants!
Strength and conditioning is an incredibly fun and rewarding field, but if you're thinking of becoming a strength and conditioning coach give this a watch! From the pay, to the hours, to the potential for growth in the field we talk about it all! And if you're hellbent on becoming a strength coach, Coach Connor has some solid advice for you all!
Go Buy a Book!Dynamic Effort Method for Athleteshttps://www.theldsp.com/dynamic-effort-method-athletesSimple Strengthhttps://www.theldsp.com/simple-strengthCheck Out Our ArticlesTraining Articleshttps://www.theldsp.com/educationCoach Connor's Bloghttps://www.theldsp.com/coach-connors-blogCheck Out Our Simple Strength and 5/3/1 Programshttps://www.theldsp.com/online-training-programsNeed An Online Coach? Let's GO!https://www.theldsp.com/online-trainingSo You Wanna Be a Strength Coach Articlehttps://www.theldsp.com/coach-connors-blog/so-you-wanna-be-a-strength-coachSo You Still Wanna Be a Strength Coach Articlehttps://www.theldsp.com/coach-connors-blog/so-you-still-wanna-be-a-strength-coach
A study titled Exploring the Association between Elevated Anxiety Symptoms and Low Skeletal Muscle Mass among Asymptomatic Adults:A Population-Based Study in Republic of Korea was published recently in the Brain Sciences Journal. They sought to find out if there are links between muscle mass and anxiety. And they actually found some pretty interesting information and we're going to talk about that today!
The Biden administration just signed into effect a new set of rules when it comes to TITLE IX reversing rules set by Betsy Devos during the Trump administration. What effect will these new rules have on women? Find out today on Strength Coach Rants!Article referenced in the episode:https://www.theldsp.com/coach-connors-blog/should-biological-males-be-allowed-in-womens-sportsButy Simple Strength!:https://www.theldsp.com/simple-strengthBuy The Dynamic Effort Method for Athletes!:https://www.theldsp.com/dynamic-effort-method-athletes
Sports specialization is all the rage. In fact, it's seen not just as the cool thing to do, but as the only way to achieve the highest levels of sports. This could not be more wrong and every data set we have points to the complete opposite! Today Coach Connor reacts to a question from the John Deloney Show that came from a mother whose 10 year old's sports ambitions are ruling their household.Related Reading:Sports Specialization: https://www.theldsp.com/education/youth-specialization-early-to-ripe-early-to-rotSports Commercialization: https://www.theldsp.com/education/stop-the-madness-year-round-sportsOriginal Video: https://www.youtube.com/watch?v=Wk2Sh-3oTH8
Stop running! Running is a horrible way to increase your aesthetics, and fitness in general. Most people who embark on a running routine have visions of six-pack abs and an overall aesthetic look. Today we talk about the history of running, and the science behind why you’ll never accomplish your fitness goals if running is front and center in your programming.
The FHSAA (Florida High School High School Athletic Association) just put forth a proposal to allow NIL deals for high school athletes. This move would help the state of Florida join 33 other states and DC in allowing athletes to make money off their name, image and likeness. Is this a good move, or a bad one? We'll talk about that, and the history of the NIL today!
The 80-year generational continuum based on the Strauss-Howe Generational Theory is real, and we're in it. Whether we're in the weak men create hard times or the hard times create strong men part remains up for debate. Today we're going to talk about some of the parallels between the Fall of the Roman Empire and the Fall of the American Republic.
Ankle tape may be one of the most common preventative measures taken by athletes today. We've all had that one teammate who couldn't seem to stop rolling their ankle and would use either tape or braces ALL THE TIME. Is there benefit to using ankle tape? Is using ankle tape productive? Should I even use ankle tape? We'll answer all those questions today!
The most studied supplement for performance on the planet is creatine. There are hundreds of studies yielding tons of data. But I still hear all the time "you shouldn't take creatine during the season" or "creatine dehydrates you" and even "creatine is dangerous". We're going to talk about how creatine works, why it works, and why it should be a staple in your supplement regimen!
Artificial Intelligence applications are becoming more and more popular by the day. Chat GPT and GROK are two of the most successfully marketed chatbots and they can do your homework, write you an article, code, draw contracts, and as I found out today, even create training programs. We're going to go over some of the limitations and advantages of using AI to create training programs for yourself, or (hopefully not) your clients.
Youth sports have been commercialized and it's only getting worse. The US spends 19B dollars per year on youth athletics, and that's projected to more than double by the year 2026! Today we'll look at how much money parents are spending on their kids' sports, what the time cost is, and the odds that you'll be lucky enough to land that full ride to a university.
Are high school weight rooms safe? All across the country high school football programs are entering into Winter workouts in preparation for the Spring football game. This means kids will be lifting weights and conditioning with their football coaches. Quite possibly the worst-case scenario at many schools that don't have strength coaches, but that doesn't stop them. So to answer the question of what is going on in high school weight rooms, nothing good.
By far the worst part of being a strength and conditioning coach is dealing with sports coaches. Many refuse to defer to experts in the physical preparation realm and instead put their athletes through the worst forms of training. They don't know that they don't know and it's to the detriment to these kids.
Does weight training stunt the growth of kids? Will weight training make you slower as an athlete? Does weight training make you too bulky and less flexible? We'll answer all those and more today with a little history lesson from WWI Japan!
Matt Petgrave has been arrested and charged with manslaughter for the incident that occurred on October 28th that led to the death of Adam Johnson. This is a follow-up to my last episode where I spoke my thoughts on what I think happened, and this week we'll look at some of the evidence pointing to this manslaughter charge. This is the first episode of a separate podcast called Fitness is Fatphobic where I'll give my thoughts on cultural and political issues that are currently plaguing our country and the world. So if you've ever thought you needed the political and cultural ramblings of a strength coach go to https://www.youtube.com/@FitnessIsFat... and subscribe and check it out because it only gets worse from here!
This past weekend in the EIHL there was an incident that has garnered international headlines. A young man lost his life playing the best sport on Earth in what some are saying was an intentional kick. Today Coach Connor breaks down what happened, and it may surprise you.
The world is very different from when I was getting recruited to play college hockey. As an athlete, every single thing you say or do is archived for the world to see, forever. This week Coach Connor talks about the dangers of social media and has some stories from athletes he's worked with in the past.
This week we dive into the career of our host Connor Lyons. He talks about how he got into the field, what his education was like, the places he's been, the teams he's worked with, and the coaches he's worked next to. He'll touch on his influences both direct and indirect, and what his philosophies as a strength and conditioning coach are.
This week Coach Connor talks about the SAID Principle. The SAID Principle should dictate the vast majority of the decisions we make in the gym. Whether you want to get bigger, stronger, faster, or even just move better you've got to place your body in a position to do so. If you want to get better for sport, then you need to make sure the demands you're placing on your body align with the adaptations you need for the field, court, or ice. If you want to understand the "why" behind your training, listen to or watch this episode of Strength Coach Rants!
Everyone's trying to get to the top as quickly as possible, often with as little work as possible in the process. Whether you're an athlete, the parent of an athlete, or a recreational lifter you've probably been tempted to use gear. When it comes to information about steroids, most people are relegated to approaching the biggest guy in the gym and asking questions which usually ends up being a healthy dose of Broscience. Well, not anymore. Today, Coach Connor goes over what steroids are, how steroids work, and why kids shouldn't be using steroids.
Article mentioned in the episode: https://www.theldsp.com/education/creatine-what-is-it-and-how-does-it-work
Modern-day training camp is a relic that just won't die. This video is directed at youth sport coaches: STOP WITH THE INCESSANT CONDITIONING, you're killing the long-term development of the kids in your care. This episode breaks down the downfalls of only using the "offseason" to train off the field and what all this conditioning is doing to your athletes. Give it a watch/listen and learn!
Practice like you play: https://www.theldsp.com/education/conditioning-is-dumb
When it comes to full vs. partial ROM there seems to be somewhat of a debate, and there really shouldn't be. This week I go over why Joel Seedman is wrong about his 90-degree stimulus in addition to many other things he's wrong about, as well as some things that we agree on. Check it out!
Is a hockey shift really 45 seconds long? What happens in these 45-second shifts? Are bag skates really beneficial for hockey, or they be pushed to the side to bring in new, different conditioning protocols? You'll get the answers to all those questions and more in today's episode of Strength Coach Rants!
Articles Mentioned in this episode:
Creatine: https://www.theldsp.com/education/creatine-what-is-it-and-how-does-it-work
Hockey Conditioning: https://www.theldsp.com/education/hockey-is-not-played-45-seconds-at-a-time
Can you vape or dip and still play sports at a high level? Is vaping or chewing better than smoking cigarettes when it comes to performance? It's not messing with your lung capacity so it has to be better than cigarette smoking, right?The answer's not all that surprising but today we'll go over all the reasons you might want to think twice about taking a pinch out of that can or a puff off of that pen!
The Long Term Athletic Development model has widely been understood to be the best way to train for long-term athleticism. Between training stages and windows of opportunity or trainability, the LTAD model seems to be all buttoned up. In my opinion, this model is very misunderstood and misinterpreted, and oftentimes even downright wrong in its application. We'll go over all that and more today on Strength Coach Rants!
What are the things you need to look for in a strength and conditioning or sports performance coach? Does education matter? What does their clientele look like? How long have they been coaching? Did they play at a high level? I'll answer those questions and more in this week's episode of Strength Coach Rants!
Not too long ago I had a 10 year old in my gym tell me what his favorite flavor of C4 was. This got me thinking about why these kids are drinking energy drinks at such young ages. Do they actually need more energy or is it something else? Kids have more energy than they know what to do with. We've got an epidemic of young boys being put on ADHD meds, do they really also need caffeine?? Well, one thing's for sure, they're not buying them for themselves so this is a conversation that needs to be had with their parents. Today we're going to go over why energy drinks are bad for your kids, and what we should be doing to create an environment in their day where they don't feel the need to reach for these energy drinks.
This week Coach Connor talks about training sub-max weights to failure, when to use it, how to use it, and why to use it. If you've ever thought about including training to failure in your own programs, give this week's episode of Strength Coach Rants a watch!
This week we're gonna talk about the quest for that coveted hyper trophy! We'll talk all things gains this week as Coach Connor lays out the mechanisms for hypertrophy. He'll differentiate between functional and nonfunctional hypertrophy and go over the mechanisms for both!
It's the first episode of 2023 and we're gonna talk about the core. Many people have the misunderstanding that the core consists of really just our six pack, but did you know that your core is everything that attaches to your spine or hip? It's every muscle from the knees to your nipples and it all needs to be trained. From your glutes to your lats it's all connected and needs to be programmed and trained in a way that attacks the whole system, not just your abs. If you're looking for an exercise list then this episode isn't for you, but if you're interested in understanding the "why" behind your core training then give this one a listen or watch!
This week we step away from the training to talk about something more important. With it being the last episode of 2022, we thought it would be good to talk about changing your mindset, managing expectations and chasing true happiness. This week Coach Connor touches on mental health in young athletes and how he personally got through addiction, into sobriety and eventually well into recovery. There's a lot more to getting clean than just getting sober, and Coach Connor talks about his journey through it all.
Ever wonder why the dynamic effort work you include in your programming isn't contributing to strength or even if it does at all?? Well wonder no more! This week Coach Connor walks you through the science behind it, why it probably isn't working for you and what you can do to modify it to work for your athletes in the gym. We'll go over speed endurance adaptations, complex/contrast training and the dynamic effort method as a whole.
Ever wonder what makes some athletes more agile than others? There's a way to train for this adaptation and today we're going to talk about it. From strength, to body positioning, to edge work with the feet, to angles/force vectors we'll talk about it all! If you're looking to increase your agility through your training check out Coach Connor's tips for your agility training in this week's episode of Strength Coach Rants!
Let's talk about the bench! Who the hell made the metric for upper body strength the bench? Why do we bench? What good is the bench? Coach Connor talks about why you shouldn't put all your efforts into the bench press when it comes to upper extremity strength and what we can do to shift our focus when it comes to the "king" of upper body lifts.
Let's talk about warm ups! Most people completely neglect the amount of work that can be done within a warm up and it's to their own detriment. From mobility, to movement proficiency, to core strength and speed, warm ups are essential! In this week's episode we're going to talk about warm ups, why we do them, and what to include in yours.
We talking bout practice! Skillset acquisition takes time, but the 10,000 hour rule is based on fallacies. This week Coach Connor asks "Does practice actually make perfect?" and he dives into conditioning and what's wrong with most practice plans.
Training takes on a whole new meaning once the season starts and athletes aren't all alike. We've got lower training and higher training age athletes, athletes who play different sports at different levels and they all have different needs. This week we talk about what needs to change in the gym once the season starts. From volume, to intensities to frequencies and even movement selection we go over all of it!
Westside Barbell influenced templates are arguably the best physical preparation for sport programs ever concocted and I'm not exaggerating. It's the thinking man's template! We've talked about the Maximal Effort Method and today we're going to focus on the Dynamic Effort Method and how to program it with your athletes. Here at the Lyons Den we modify it to fit our athlete's needs and this week Coach Connor's gonna give you some insight into how we do that.
TBI's are in the spotlight this week with Too suffering from TWO in less than a week. There are some long term consequences of scenarios like this one, and this week we're gonna talk about them!
BEWARE the field that is strength and conditioning. Becoming a success is a long road and I try to talk every intern who walks through my doors out of jumping into this field. However when I can't, I've got some advice for them on how to be a success as a strength and conditioning coach. This week I went over 14 different points that can help you be successful in this field if you're willing to put in the effort to make yourself a success.
The Max Effort Method is the greatest method for strength development. But what is it and how can you incorporate it into your training? Glad you asked because that’s precisely what we’re going to go over today!
What is IT Band Syndrome and how do we fix it? This week we'll dive into the causes of the dreaded IT Band Syndrome and why soft tissue work and stretching is an exercise in futility. We'll also go over how little effort it takes to help put yourself in the best possible position by fixing the actual issue!
Mobility is important when it comes to injury prevention and in today's episode we're going to take a look at an interview Jameis Winston gave where he spoke to his training to get back on the field after tearing his ACL last season. While not the most articulate dude on the planet, he made some seriously good points and we talked about it today!
In this week's episode we'll talk briefly about what sport specific training is, and more importantly what it is NOT. We'll also touch on training throughout one's playing career progressing in both biological age as well as training age.
The HIT Method has been a somewhat popular way of programming and training since the 80's after it was popularized by Arthur Jones, the creator of Nautilus Training Machines. This week we're going to look into the science behind it, and why you should NOT use it for your physical preparation for sport.
This week Coach Connor talks about early specialization and how damaging it can be for young athletes. He talks about the ramifications of specialization, and ways to combat the downfalls!
This week Coach Connor talks about offseason training, and gives you some ideas on how to structure your own training.
How should you structure your training sessions? This week, Coach Connor gives you insight into how your training sessions should look from beginning to end.
This week Coach Connor touches a little bit on a wide array of topics. Sport specific training, conditioning, agility ladders, movement patterns, and more!
This week Coach Connor talks about sport specific training. What it is, and more importantly what it isn't!
This week we talk about conditioning and how the manner in which it's done in today's sports is not only a waste of time, but can be detrimental to long term development.
Are you someone who uses ice as a recovery modality? Tune in this week to find out why you may wanna change that process!