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!

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 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 and hard 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 a success in this field if you're willing to put in the effort to make yourself successful!

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!

Get ready to learn about the most important muscle that you’ve probably never heard of: The TFL. In this week’s episode we’ll dive into why you can’t stop your knee pain by releasing and stretching your IT Band and you should instead turn your focus to your tensor fascia latae.

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.

Looking to put on weight? Have weight gain powders caught your eye? Check out this week’s episode of the 10 Minute Strength Pod to find out if these supplements are right for you!

The HIT Method has been around for almost fifty years now and has floated through popularity among strength and conditioning coaches during that time. This episode goes over the why and the how, and talks about how this may not necessarily be the best way to train 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 breaks down offseason training. There’s not nearly as much time in the offseason as you think and we need to be smart with our time so we can hit the ground running day 1 in season!