Wisdom Under the Bar - Part 2: Movement, Play & Longevity

Mighty Oak Athletic Podcast S2:E58 - Wisdom Under the Bar - Part 2: Movement, Play & Longevity

We spend a lot of time training teams at Mighty Oak Athletic.

They come in together — same sport, same age, same drive.

They follow the same program, lift together, log their progress, and push each other to go heavier, faster, and sharper.

It’s structured, focused, and disciplined.

The music’s on, the weights are clanging, and the energy is contagious.

Every set counts.

Every rep matters.

That environment builds confidence and camaraderie.

But it’s also intense — especially for athletes who already have full practice and game schedules.

For some of them, training, homework, and competition blur into one long routine.

That’s why we build something different into every team session.

We call it playtime.

It’s the part of training that isn’t written on the board.

It’s not tracked in their app.

And it’s not graded on a leaderboard.

It’s their reward for the hard work — and it’s every bit as important as the work itself.

Last week, we had a group of middle school baseball players in for strength training.

They were dialed in — moving through their program like pros, encouraging each other, locking into each lift.

After the last set, we set out mats, grabbed some oversized Connect Four chips, and built a giant tic-tac-toe board on the floor out of foam training squares.

The moment the rules were explained, the room came alive.

Two teams lined up.

Athletes sprinted to the board, dropped their colored chip, then ran back to tag the next teammate.

The cheers got louder.

The pace picked up.

Strategy started to appear.

Before long, the gym was full of laughter, shouting, and movement that looked like a highlight reel for balance, coordination, and agility.

They were training speed and reaction time, but that’s not what it felt like.

It didn’t feel like work — it felt like play.

And that’s the point.

When kids are having fun, they move better.

When they’re free to compete without overthinking, they perform naturally.

That’s when the best athletic lessons sink in — not because a coach said so, but because their body felt it.

Frank Forencich said it best in Exuberant Animal:

“Play is the ultimate form of training. It’s how animals—and humans—learn to adapt, explore, and thrive.”

That’s what we’re doing in those moments — teaching kids to thrive.

We give them structure so they can succeed.

We give them play so they can sustain it.

Because the truth is, longevity in sports — and in life — comes from joy.

If training feels like punishment, it won’t last.

If it feels like discovery, it can last a lifetime.

That’s what play does.

It resets the nervous system.

It rebuilds enthusiasm.

It reminds kids why they started moving in the first place.

And it’s not just for kids.

We all need a little play — the kind that reminds us what it feels like to move freely, laugh hard, and be fully in the moment.

At Mighty Oak Athletic, we build better athletes — but we also build joy into the process.

Because the best athletes aren’t just strong or skilled.

They’re the ones who never lose their love for play.

Wisdom Under the Bar - Part 1: Personal Responsibility & Self-Mastery

Mighty Oak Athletic Podcast S2:E57 - Wisdom Under the Bar - Part 1: Personal Responsibility & Self-Mastery

I still remember the first time I lay back on the bench and looked up at the barbell.

It was my first real bench-press session with Ray spotting me.

I could feel the nervous energy in my hands before I even gripped the bar.

The steel was cold, smooth, and heavier than I expected.

Ray stood over me, ready to hand it off.

In that moment, the world got quiet.

No music.

No conversation.

No distraction.

Just me, the weight, and the thin line between control and chaos.

When Ray lifted the bar off the rack and placed it in my hands, time stopped.

For a split second I realized I was completely alone — him standing there, yes, but this was my lift.

That bar hovered over my chest like a loaded question.

There’s no turning back at that point.

You have to lock in.

Your whole body tightens.

Every ounce of attention narrows into a single point.

Because if you lose focus, even for a second, things can go bad fast.

That’s one of the beautiful things about lifting weights — it forces you to be completely in the moment.

I’m not talking about sitting on a bench with AirPods in, alternating dumbbell curls and scrolling through Sora slop.

I’m talking about real lifting — the kind that carries just enough fear to demand respect.

The kind that, if you’re not present, will humble you instantly.

And the kind that, when you finish it, floods your body with pride and exhilaration.

When the bar returned to the rack and I exhaled, I wasn’t just relieved.

I was changed.

In that moment, I learned something that’s guided me ever since:

No one can lift the weight for you.

No coach, no parent, no program — just you and the work.

That lesson stuck with me far more than the numbers ever did.

It became the foundation of everything we do at Mighty Oak Athletic.

Because that moment under the bar isn’t just about building muscle — it’s about building ownership.

Tom Brady wrote in The TB12 Method:

“When you get injured, who is ultimately responsible for your return to full strength?

The doctor? The trainer? The sport?

No — in the end, it’s your body, and your life.”

That line hits home every time.

It reminds me that the real power in training — and in life — comes from accepting responsibility.

It’s easy to blame circumstances or wait for someone else to fix things.

But progress only happens when you decide that the outcome is in your hands.

We see that truth every week at Mighty Oak.

A kid loads a bar for a lift they’ve never hit before.

They’re nervous.

You can see it in their eyes — that quiet fear that comes before courage.

Then they commit.

They pull, push, or squat with every ounce of focus they have.

And when they stand up — victorious, shaking, proud — the joy that bursts out of them is unmistakable.

They look around for the first person they see, eyes wide, arms raised, ready for a fist bump.

That smile — the one that can’t be faked — comes only from doing something that once scared you.

It’s the same feeling I had that day with Ray and that bar hovering above my chest.

That’s why we coach the way we do.

We don’t build athletes through comfort.

We build them through moments that demand courage and reward focus.

Because the barbell never lies.

It doesn’t care about excuses or circumstances — it reflects effort, consistency, and presence.

That’s why it’s the greatest teacher I’ve ever known.

Lifting weights strips away the noise until all that’s left is the truth.

It’s not about reps or records.

It’s about who you become when the weight is in your hands.

We build better athletes — not just stronger bodies, but stronger people for life.

Because when a kid learns to take responsibility for the bar in front of them,

they’re learning to take responsibility for everything that comes after it.

The Moment Every Parent Fears - and What It Taught Me About Grit

Mighty Oak Athletic Podcast S2:E56 - The Moment Every Parent Fears - and What It Taught Me About Grit

When you step into the weight room, the field, or the court, you’re not just training your body.

You’re training your thumos—your inner fire.

The ancient Greeks believed the soul had three parts:

Logos for logic.

Eros for desire.

And Thumos for the spirit that drives courage, pride, and perseverance.

Thumos is what makes you dive for the loose ball, grind through soreness, and come back stronger after setbacks.

It’s the mix of courage, pride, and heart that separates those who play the game from those who change it.

A Moment That Tested Thumos

My wife and I were on the sidelines at Hinsdale South’s homecoming football game.

The stands were packed—students, friends, families, the band.

Nick was a 17-year-old senior, playing cornerback.

He was having a strong game despite the team’s struggles.

Then came one routine tackle—nothing flashy, just another defensive stop.

But when he didn’t get up right away, something in my gut told me this wasn’t normal.

He jogged off the field and met with the trainer, Sig, then lay down on the medical bench as the team doctor, Dr. Singh, examined him.

Nick usually played through pain.

This time, he couldn’t.

When I made my way down to the field, I could see it in his face.

He wasn’t hurt.

He was injured.

The doctor suspected a dislocated shoulder and a torn labrum—the cartilage ring that stabilizes the shoulder joint and often tears when a dislocation occurs.

The assistant athletic director pulled up in a golf cart and ushered us to the car so we could get him to the ER.

The X-rays ruled out broken bones, but they couldn’t show the soft-tissue damage we feared.

Nick was in pain, exhausted, and deflated.

It was time to get him home.

Facing Reality

The next day was homecoming.

Nick strapped on his sling, smiled for the photos, and tried to enjoy it.

But I could see it—the disappointment beneath the smile.

We’d been through injuries before, and recovery is never easy.

The downtime can be lonely and frustrating.

I didn’t know how he would respond this time.

We met with several orthopedic specialists before connecting with Dr. Bedi, the former Chicago Bears team doctor.

Nick was immediately drawn to him—steady, humble, confident.

Dr. Bedi explained the surgery and the long, demanding recovery ahead.

Nick listened carefully, nodded, and said, “Let’s do it.”

That was the first sign of his thumos awakening.

Rebuilding

The surgery went well, but the first few weeks after were rough.

Pain, sleepless nights, and the daily frustration of being unable to do simple things.

Showering.

Getting dressed.

Even resting comfortably.

I worried he’d slip into a dark place.

Then, about a week later, he began physical therapy.

At first, it was just small, careful movements—bands, assisted range of motion.

His therapist encouraged him, kept him laughing, kept him focused.

Every inch of progress was a small victory.

Like the tortoise, he moved slowly but steadily forward.

When he was ready, he returned to Mighty Oak Athletic.

We focused on what he could do—lower-body strength, core stability, and safe, simple upper-body patterns.

Under the doctor’s guidance, we added resistance week by week.

His body healed, but more importantly, his thumos grew stronger.

The Return

Six months later, Nick suited up for his senior volleyball season.

He was cleared.

Healthy.

Ready.

He had trained patiently and intentionally, rebuilding confidence and strength one rep at a time.

When I watched him play that spring, I felt joy and gratitude in every sense.

It was like watching a flower bloom after a long drought—his spirit, movement, and confidence coming back to life.

That was thumos made visible.

The Lesson

Thumos isn’t built in moments of ease.

It’s forged in the quiet grind of recovery, the discipline to stay the course, and the courage to begin again when you’re uncertain of the outcome.

It’s the reason athletes fight to return.

It’s the reason parents get up early to train, coaches stay late to encourage, and teams keep showing up.

At Mighty Oak Athletic, we train thumos as much as muscle.

Because it’s not just about being strong.

It’s about being unbreakable in body, mind, and spirit.

Strength Is Who You Become: Lessons on discipline, identity, and learning from the moments that sting

Mighty Oak Athletic Podcast S2:E55 - Strength Is Who You Become: Lessons on discipline, identity, and learning from the moments that sting

Strength Is Who You Become

My son Nicholas has always reminded me of a golden retriever.

If you toss him a ball, he’ll chase it until the sun goes down—grinning, sweating, happy, completely in his element.

That temperament made a sport like basketball feel like home.

He loved the pace, the energy, the movement.

Baseball, on the other hand, frustrated him.

Too much waiting around.

Too much watching.

Not enough doing.

But basketball gave him what he craved most—constant motion and connection.

Still, his freshman year, he struggled to break into the starting lineup.

He wasn’t the biggest or strongest.

He wasn’t the flashiest ball handler or the best shooter.

But he had speed, awareness, and a tireless drive to improve—his “givens.”

The kids ahead of him—two twins—had all the physical gifts.

They were big, athletic, skilled.

But they lacked the intangibles.

They came late to practice.

Argued with refs.

Cut corners.

And while they had the natural “givens,” they didn’t have much to prove—at least not yet.

Nicholas did.

He had motivation, structure, and parents who held him accountable.

When he lost his temper with an official, I’d pull him aside and say,

“That’s not who we are.

Do that again, and you’re out.”

Discipline was part of his foundation.

That difference—the willingness to prove something, not just rely on what was given—became his edge.

I see that same pattern every day at Mighty Oak Athletic.

Some kids arrive with every resource: private lessons, travel teams, elite facilities.

But all those advantages mean nothing without the drive to use them.

Others come from harder situations, fewer opportunities—but they show up, listen, and work.

Given vs. to prove.

The equation never changes.

That same philosophy runs along the walls—literally—at Mighty Oak.

When you walk in, you see our training rules:

Training shirt required.

No shoes on the turf.

Only water.

No gum.

No phones.

And on your way out:

Be consistent.

Rest is where the magic happens.

Those signs aren’t about control.

They’re about identity.

Wearing the training shirt isn’t about ego or branding—it’s about unity.

No high school rivalries.

No distractions.

We’re one team.

No shoes reminds athletes to stay grounded—literally and figuratively.

Only water means we value nutrition; we don’t drink sugar.

No gum means respect for the space.

No phones means be present; just one hour of focus and connection in a world that rarely offers it.

But it’s those two final signs—the ones by the exit—that carry the deepest weight.

Be consistent.

Because progress is earned through showing up, week after week, month after month, year after year.

Not from one great session, but from hundreds of ordinary ones.

Rest is where the magic happens.

Because strength isn’t built during training—it’s built during recovery.

Our athletes learn that doing less, at times, is how you grow more.

Those sayings have become our identity statements.

Just as Coach Dan John says, identity shapes outcome.

His throwers said, “Last throw, best throw.”

Ours leave with, “Be consistent,” and “Rest is where the magic happens.”

Simple.

Powerful.

True.

At Mighty Oak, strength training isn’t just about the barbell.

It’s about what happens around it.

Knowing what’s given to you.

Proving what you can earn.

It happens under the bar.

Under pressure.

In the heat of the moment.

Strength is built in those moments.

But character is built by what you do next.

At Mighty Oak, we teach strength—but more than that, we teach who you become when strength is tested.

Will You be the Grandparent They Visit—or the One They Can’t Wait to See?

Mighty Oak Athletic Podcast S2:E54 - Will You be the Grandparent They Visit—or the One They Can’t Wait to See?

Parenting is hard.

At one point, my wife and I had four children under the age of six, and every day I felt like I wanted to walk out into traffic.

But what I slowly realized is this: parenting is the work.

The payoff is getting to be a grandparent.

That shift changed my goals.

It’s no longer about six-pack abs or being the strongest guy on the block.

It’s about mobility, energy, and joy—the ability to drop to the ground with my grandkids, scoop them up, and play like a parent, only with the freedom of being a grandparent.

Goals Matter

When I walk into Mighty Oak, the kids often ask:

“Hey, Coach Mike, how much can you bench?”

“What’s the heaviest you’ve ever deadlifted?”

Here’s the answer: I’ve deadlifted 405 pounds and benched around 285.

But here’s the truth: it doesn’t matter.

What matters is how strong I can help them become—and what my own goals are today.

Their goal might be maximizing athletic ability for travel baseball or hockey.

My goal? Training to be a grandparent.

What Kind of Grandparent Do You Want to Be?

This is the question.

Will you be the grandparent sitting idly on the sidelines, immobile, struggling to walk from the car to the field?

Or will you be the grandparent who throws the ball, runs the bases, jumps in the pool, and has the energy to be part of the team?

The difference is how you train now.

I know—it might seem far off.

Maybe your kids are still in elementary school.

But the cliché is true: the days are long, the years are short.

And if you’re not careful, you’ll blink and realize grandparenthood is closer than you thought.

The Sit-to-Stand Test

There’s a simple way to measure whether you’re headed toward that future.

It’s called the sit-to-stand test.

Go from standing, down to the ground, lie flat, and then stand back up.

Each time you need a point of contact—your hand, knee, or elbow—you lose a point.

Score a 10? You did it with only your feet.

Score below 8? It’s a sign that mobility, strength, and balance are slipping.

In fact, research shows this test is directly linked to longevity. The fewer points of contact you need, the more likely you’ll live longer and stay independent.

Start Today

The good news is you don’t need an hour a day or a complicated program.

Start with the basics:

• Mobility: Spend five minutes stretching your hips, hamstrings, and shoulders. Think down dog, hip openers, and gentle twists.

• Strength: Practice bodyweight squats. Sit down and stand up from a chair without using your hands.

• Push: Do push-ups on the floor, a counter, or a wall. Press a light box overhead.

• Hinge: Pick up a laundry basket or grocery bags with your legs and hips, not your back.

• Core: Do simple leg lifts, planks, or side bends to keep your midsection strong and connected.

Five to ten minutes a day is all it takes.

The goal isn’t perfection.

The goal is to be ready for the most important role of all: being the strong, energetic, fully engaged grandparent your family deserves.

Start your grandparent training today.

Raising Death Resistant Kids: Strength, Confidence, and Health That Lasts

Mighty Oak Athletic Podcast S2:E53 - Raising Death Resistant Kids: Strength, Confidence, and Health That Lasts

When my son Nicholas was growing up, he was always a great athlete.

Fast, skilled, competitive.

But he wasn’t the biggest kid on the field.

I’m not very tall, and my wife is naturally lean, so Nick tended toward the smaller side too.

As his buddies hit their growth spurts, Nick stayed on the shorter end.

Sometimes his bigger friends would give him a hard time—the way teenage boys do—but I could see it weighed on him.

The Football Decision

By the end of eighth grade, Nick announced he wanted to play tackle football in high school.

It was a bold choice—football is a high-collision sport, and he’d be lining up against kids much bigger than him.

So I gave him two rules:

1. If he played football, he had to strength train to build “armor.”

2. He’d need to play a skill position—something like quarterback—where he could use his speed and smarts, not just brute force.

That spring, Nick became the very first “member” of what would eventually become Mighty Oak Athletic.

We trained together in our garage gym and the backyard twice a week.

Training in the Garage

The workouts were simple, but powerful.

Press. Squat. Hinge. Pull.

Pull-ups on the bar.

Pressing weight overhead.

Picking it up from the ground.

Sitting low and standing tall with strength.

We mixed in med ball tosses, carries, battle ropes, sprints, and crawls in the yard.

Nick always beat his old man in races—but I like to think I pushed him just enough.

A lot happened in those months.

We bonded.

We shared sweat, progress, and success.

That progress built Nick’s confidence, and it strengthened our relationship.

The Payoff on the Field

By the time summer camp rolled around, Nick walked onto the field with a new kind of presence.

When the coaches opened up strength and conditioning, he felt ready.

When they asked who wanted to try quarterback, Nick’s hand went up—confidently.

That first year, he not only learned the position, he earned the starting role.

It turned into some of the best memories of his high school years.

He grew—not just taller and stronger, but in how he carried himself.

He wasn’t cocky or intimidating.

He became a quiet leader.

And something interesting happened.

Those friends who used to rib him?

They stopped seeing him as the “small kid.”

The tone changed.

Nick had rewritten his story.

More Than Muscles

Strength training didn’t just build his body.

It gave him agency—the belief that he could change how he saw himself, and how others saw him.

It became a keystone habit, opening the door to other habits and a new way of seeing the world.

Will strength training solve all of a child’s challenges?

Of course not.

But it can give them the foundation—strength, confidence, and resilience—that lasts a lifetime.

And sometimes, it all starts in a garage gym, moving heavy things around with your kid, and realizing you’re raising someone who is truly Death Resistant.

How Strong Is Strong Enough: The surprising milestones that define real athletic power

Mighty Oak Athletic Podcast S2:E52 - How Strong Is Strong Enough: The surprising milestones that define real athletic power

Strength training is about more than chasing big numbers.

It’s about discipline, technique, and building confidence one rep at a time.

At Mighty Oak Athletic, we introduce student athletes to strength with patience and purpose—long before they ever test a heavy single.

Why Technique Comes First

A strong human isn’t defined by how much weight they can lift, but by how well they move.

That’s why we focus on six months of consistent training before even considering max effort attempts.

Younger athletes won’t be moving heavy bars yet anyway, and that’s perfectly fine.

Proper mechanics, mobility, and consistency come first—these set the foundation for a lifetime of safe lifting and athletic success.

The First Goal: Chin-Ups

The very first milestone we challenge athletes with isn’t a barbell at all.

It’s 10 strict chin-ups—a gold standard of relative strength.

Being able to pull your own bodyweight is one of the best indicators of overall health and athletic potential.

From there, the barbell becomes a tool for progression.

The Barbell + Plate Method

A simple and motivating way to measure absolute strength is what we call the plate method:

• One plate (135 lbs) per side: Overhead Press

• Two plates (225 lbs) per side: Bench Press

• Three plates (315 lbs) per side: Back Squat

• Four plates (405 lbs) per side: Deadlift

These numbers represent milestones for a strong, well-rounded athlete.

They’re not entry-level goals, but markers to aim for over years of training.

Mighty Oak Strength Club Standards

To keep progress measurable, we’ve created strength club benchmarks based on the one-rep max (1RM) for key lifts:

• 400 lb Club

  • Deadlift: 200 lbs

  • Squat: 100 lbs

  • Bench Press: 100 lbs

• 550 lb Club

  • Deadlift: 250 lbs

  • Squat: 175 lbs

  • Bench Press: 125 lbs

• 700 lb Club

  • Deadlift: 300 lbs

  • Squat: 225 lbs

  • Bench Press: 175 lbs

• 850 lb Club

  • Deadlift: 350 lbs

  • Squat: 275 lbs

  • Bench Press: 225 lbs

• 1000 lb Club

  • Deadlift: 425 lbs

  • Squat: 325 lbs

  • Bench Press: 250 lbs

These numbers are earned, not given.

They come after years of training with commitment, good coaching, and patience.

Why Strength Clubs Matter

Max lifting isn’t the end goal.

But strength clubs provide athletes with clear benchmarks to strive for, giving them both motivation and recognition for their hard work.

When paired with proper coaching, these goals transform from numbers on a whiteboard into milestones of confidence, resilience, and personal growth.

At Mighty Oak Athletic, every athlete’s journey starts with learning to move well.

The numbers?

They’ll come in time.

The Barbell Doesn’t Care Who You Are: Giving You What School, Work, and Life Can’t

Mighty Oak Athletic Podcast S2:E51 - The Barbell Doesn’t Care Who You Are: Giving You What School, Work, and Life Can’t

It was autumn of 1992.

I was a freshman at Fenwick High School — nervous, undersized, and not exactly fitting into the school’s heavy emphasis on sports and academics.

One day, I wandered into the weight room, a place mostly reserved for the football players.

That’s where I met Ray.

He was a starting fullback, strong and stoic, the kind of athlete I thought I’d never be.

He showed me his workout: barbell bench press, 7 reps halfway up, 7 reps halfway down, and then 7 full reps.

I gave it a try.

Two days later, I couldn’t lift my arms to put on a backpack.

I was sore, beaten down, and yet — I was hooked.

Because in that soreness was proof.

Proof that my effort had done something.

That’s the moment I realized: the gym gave me what school, work, and life couldn’t.

The Weight Room Was Honest

In school, grades depended on teachers.

In sports, opportunities depended on coaches.

In life, so much depended on circumstance.

But the gym?

The gym was brutally honest.

If I showed up, if I put in the reps, the results followed.

No politics, no favoritism, no shortcuts.

Just me, the bar, and the iron truth: work equals progress.

Agency in Every Rep

As a teenager, I didn’t have much control over my world.

Parents, teachers, and coaches called the shots.

But when I picked up a barbell, I was in charge.

I was deciding to get stronger.

And over time, I watched my body — and my confidence — change.

Strength training gave me agency.

It showed me I wasn’t powerless.

That I could shape my reality, one lift at a time.

That mindset carried me out of insecurity and into adulthood with a belief that I could tackle hard things.

More Than Muscle

Now, decades later, I coach athletes at Mighty Oak Athletic.

I see the same shift in them that I once felt.

They walk in quiet, hesitant, sometimes unsure of who they are or where they fit.

But give them a few months of training — and they stand taller.

They look people in the eye.

They realize they’re stronger than they thought, not just physically but mentally.

Because the gym isn’t just about building muscle.

It’s about building belief.

Belief that your effort matters.

Belief that you can rewrite your story.

The Call to You

If you’re feeling stuck — in school, at work, or in life — start with something you can control.

Pick up the weight.

Do the reps.

Stack small wins.

Because one day you’ll look back and realize the same thing I did:

the gym gave me what school, work, and life couldn’t — agency, confidence, and the proof that you can change.

Under the Bar: The Most Important Lesson the Weights Will Ever Teach You

Mighty Oak Athletic Podcast S2:E50 - Under the Bar: The Most Important Lesson the Weights Will Ever Teach You

The gym was nearly empty.

Just me, a barbell, and that familiar hum of fluorescent lights.

I had no business training that night—exhausted, behind on work, mind racing.

But I showed up anyway.

Because sometimes, that’s what the barbell demands.

I loaded the plates.

Warm-up set.

Then the real work began.

I unracked the bar, took a deep breath, and started my first set of squats.

On the third rep, I felt it—the resistance wasn’t just physical.

It was mental.

Emotional.

The weight on my back was heavy, but the weight in my life felt heavier.

Still, I finished the set.

Not because I wanted to.

But because I had a process.

And the barbell doesn’t care how you feel.

It only responds to effort and execution.

That night, something clicked.

A lesson I’ve been learning for decades—and one I now pass on to every athlete who walks through the doors of Mighty Oak Athletic:

Progress under the bar doesn’t stay under the bar.

The Barbell as a Teacher

At Mighty Oak, we teach strength—but not just for the sake of lifting more weight.

We’re not training bodybuilders.

We’re not chasing aesthetics.

We’re building athletes who understand that strength is a process.

The barbell is our smartboard.

Every rep is a lesson.

And the first lesson is this:

You get out what you put in.

Want to lift heavier?

Move faster?

Jump higher?

Play harder?

Cool.

So does everyone else.

But the athlete who shows up, even when they don’t feel like it, who follows the plan even when progress is slow, who learns to love the process—that’s the athlete who wins.

On the field, in the classroom, in life.

Because what we’re really teaching here is compliance.

Not blind obedience—but deliberate, meaningful commitment to a difficult path.

The Process Is the Product

Whether you’re chasing a PR or designing a chemical system in a lab, the formula is the same:

Set the goal.

Follow the steps.

Don’t skip the boring parts.

Show up when it’s hard.

Repeat.

Strength training is a blueprint for doing hard things.

In fact, it may be the only place left where kids can learn how to start small, stay consistent, and let time do its job.

In an age of swipes, scrolls, and AI shortcuts, the barbell gives you something no app can replicate:

Delayed gratification.

You want 315 on your back?

Earn it.

You want to be captain next season?

Start now.

You want to build confidence, discipline, and resilience?

Come back tomorrow.

The Hidden Curriculum of Strength

Most people will never learn this lesson.

Not because they’re lazy.

But because they’ve never been exposed to a system that teaches it.

They’re told to chase motivation.

To skip when life gets busy.

But busy is constant.

Pressure is normal.

Discomfort is guaranteed.

The barbell doesn’t adapt to your feelings.

You adapt to the barbell.

And in doing so, you learn how to lead your own life.

A Conversation I’ve Had a Hundred Times

One of my athletes—let’s call him Jake—once came to me during finals week.

“Coach, I’ve got a big test tomorrow.

I think I’ll skip today’s lift.”

I looked him dead in the eye.

“How long is the lift?”

“Forty-five minutes.”

“How long will you scroll TikTok today?”

He paused.

“Probably an hour.”

“Then lift.”

He did.

And you know what?

He aced the test.

Because lifting didn’t drain him.

It centered him.

It reminded him that success isn’t about choosing between priorities—it’s about doing what you said you would, even when it’s inconvenient.

Why We Call It Mighty Oak

The oak tree is strong not because it grows fast—but because it grows slowly and steadily.

Our athletes don’t transform overnight.

They don’t chase fads.

They commit to the process.

Each rep is a deposit.

Each training session a vote for the type of person they want to become.

This is what we mean when we say, “Confidence built with every rep.”

The gains matter.

The numbers matter.

But the mindset—that’s the foundation.

That’s what they carry with them for life.

Final Rep

If you’ve ever thought strength training was just about muscles and mirrors, think again.

The barbell is a teacher.

A brutally honest, never-lying, always-watching teacher.

It holds you accountable.

It exposes your excuses.

And if you listen closely, it’ll teach you how to apply that same discipline, focus, and grit to everything you do.

Under the bar is where you learn how to lead.

Under the bar is where you learn how to endure.

Under the bar is where you learn how to become.

So step up.

Grip the bar.

And start learning.

Strong to Be Useful: What a 9/11 Hero Can Teach Young Athletes

Mighty Oak Athletic Podcast S2:E49 - Strong to Be Useful: What a 9/11 Hero Can Teach Young Athletes

September 11, 2001. Forty-fourth floor of the South Tower. Smoke billows from the North Tower as the intercom crackles: “Stay at your desks.”

Rick Rescorla grabs his bullhorn instead.

“Time to move,” he tells his Morgan Stanley colleagues. No debate. No waiting for orders. Just action—because he’d drilled them for this exact moment.

As 2,700 employees descend dozens of flights, Rescorla keeps them calm with songs and steady commands. He gets them out alive, then goes back up for more.

He never comes back down.

The Power of Preparation

Rescorla didn’t improvise heroism—he rehearsed it. When chaos hit, he didn’t freeze or second-guess. He acted on autopilot because his autopilot was trained.

At Mighty Oak Athletic, we build that same mindset. Not just stronger athletes, but athletes who stay calm under pressure and protect the people around them.

Watch our gym in action: Before every lift, athletes scan their space, lock collars, clear paths, and confirm their spotter is ready. Barbells stay close to the body—never swung. Weights get set down and picked up, never tossed hand-to-hand. If something feels wrong mid-set, athletes stop immediately and ask for help.

No ego. No shortcuts. Just sharp awareness and decisive action.

These habits might seem minor, but they forge a crucial mindset: stay alert, speak up, protect your team.

How People Really React to Crisis

Most people don’t panic in emergencies—they hesitate. They cycle through three predictable stages:

Denial: “This can’t be happening.”

Deliberation: “What should I do?”

Decisive Action: Finally doing something.

Rescorla trained his people to skip straight to action. No thinking—just executing what they’d practiced.

We do the same. When our athletes spot a missing collar or someone lifting without a spotter, they don’t wait for permission. They fix it or flag it. They own the problem instead of passing it along.

The 10–80–10 Rule

Survival experts break people into three groups during crisis:

• 10% lead and take action

• 80% follow others’ cues

• 10% freeze completely

Every rep at Mighty Oak pushes kids toward that top 10%—the ones who step up when it matters.

Eyes and Instincts

We train observation as hard as we train muscles. Athletes learn to spot danger instantly: loose collars, people walking behind lifters, cluttered lanes, missing spotters, or ego-driven form breakdowns.

When they see a problem, they don’t ignore it. They fix it—or get a coach. That’s part of their job.

Strength That Transfers

Most sessions end with composure-testing drills—sled pushes, loaded carries, step-ups under fatigue. Afterward, athletes reset the space and debrief what went right and what needs work.

That reflection matters as much as the lifting. It builds accountability and ownership—skills that travel far beyond our walls.

The Rescorla Rules

1. Rehearse safety every session

2. Anyone can call STOP—everyone listens

3. Check everything before every lift: collars, weights, path, spotter

4. Buddy system—protect your partner

5. Leave ego at the door and one rep in the tank

6. Move weights like lives depend on it

7. See danger? Fix it or flag it

8. Seniors mentor juniors

9. Reset for the next person

10. Stay calm. Think clearly. Perform under pressure.

The Real Test

Rick Rescorla wasn’t the biggest or strongest person in that tower. But he was the most prepared—and that made him powerful.

At Mighty Oak, we teach kids that same strength. Not just physical power, but the ability to lead when others need them most.

Because someday, their moment will come. And when it does, we want them ready—not just to lift more, but to lift others up.

Ne Zha's Gym: Mythic Fitness for Modern Heroes

Mighty Oak Athletic Podcast S2:E47 - Ne Zha's Gym: Mythic Fitness for Modern Heroes

The Spark

In Ne Zha 2, a crack of cobalt lightning fuses the hot-headed hero Ne Zha with dragon prince Ao Bing. They’re handed one body and just seven days, three brutal trials, and zero excuses to earn a brand-new life.

Step into Mighty Oak Athletic and the setup feels familiar: racks of iron, kettlebells gleaming like dragon scales, platforms primed for lifting. Your mission? Conquer your own trials—smart, steady, and relentless.

School of Ne Zha: 3 Rules for Athletes

1. Share the Body, Share the Win

   Ne Zha and Ao Bing survive only by syncing their strengths. At Mighty Oak we use partner call-outs—think kettlebell goblet squats where one athlete cues “Down!” and the other counts “One!”—so teamwork supercharges every rep.

2. Level Up or Tap Out

   The film’s trials test power, courage, and heart. Our Color-Level system—White through Black—unlocks heavier loads only when form is flawless. Master the basics, earn the bump.

3. Effort Rewrites Fate

   Born a misfit, Ne Zha claws past labels. Whether you’re undersized, overlooked, or just starting out, consistent effort is the cheat code that flips the script.

The Seven-Day Trial Workout

(Repeat twice a week • about 30 minutes • one kettlebell or a backpack full of books)

Warm-Up

• Move: Jumping Jacks → Inch-Worms

• Prescription: 20 reps + 10 reps

• Why: Fires up joints like Ne Zha’s flaming wheels

Trial 1

• Move: Goblet Squat

• Prescription: 3 sets × 8 reps

• Why: Builds leg drive for first-step explosion

Trial 2

• Move: Med-Ball (or Pillow) Slam

• Prescription: 3 sets × 5 reps

• Why: Trains triple-extension power—your personal thunderbolt

Trial 3

• Move: Core Circuit (30-sec plank + 10 push-ups)

• Prescription: 3 rounds

• Why: Builds torso armor, reducing injury risk

Cool-Down

• Move: Pigeon Pose → Runner’s Lunge

• Prescription: 60 seconds each side

• Why: Keeps hips supple for the next quest

Pro Tip: Jot down what felt heavy and what felt heroic in your training log. Reflection turns reps into wisdom.

Movie Night → Muscle Day

Circle Friday, August 22, 2025—the U.S. theater release of Ne Zha 2.

1. Friday: Watch the film with your crew.

2. Saturday: Bring the ticket stub to Mighty Oak for a free “Lotus Trial” session.

3. Smash the workout, earn a fresh Mighty Oak Athletic T-shirt, and watch your name rocket up the leaderboard.

Why Kids Are Excited

• Big-Screen Energy, Real-World Message – Heroes aren’t born; they’re built under the bar.

• Relatable Underdog – Ne Zha starts as an outsider—just like any sixth-grader eyeing their first deadlift.

• Visible Progress – Each cinematic trial unlocks new powers; every cleared Level at Mighty Oak adds iron to the bar and swagger to your stride.

Ready to Train?

Ready to take on your own trials? Tap the Free Strength Session link in our bio—or walk in with that movie ticket—and turn legend-watching into legend-making.

Watching heroes is fun. Becoming one is better.

Activity vs. Productivity: Are You Making Real Progress in the Gym?

Mighty Oak Athletic Podcast S2:E47 - Activity vs. Productivity: Are You Making Real Progress in the Gym?

You’re sweating. You’re breathing hard. You’ve been in the gym for 90 minutes. But here’s the uncomfortable question: Are you actually getting better?

Just because you’re busy doesn’t mean you’re productive. At Mighty Oak Athletic, we’ve watched countless athletes fall into the trap of mistaking movement for progress. It’s time to break the cycle.

The Truth Hurts: Hard Work ≠ Smart Work

You can crush five circuits, hit 300 push-ups, and burn a thousand calories. But if you’re not tracking your lifts, progressively increasing the load, and allowing your body to recover, you’re not training — you’re just moving. And movement without purpose won’t get you stronger, more powerful, or more athletic.

Progress is measurable. You should know how much you lifted last week, what your next goal is, and what you’re doing to get there. That’s the Mighty Oak difference.

Why Intentional Training Wins

At Mighty Oak Athletic, we teach athletes to train with intent. That means every rep, every set, and every rest period has a purpose. We don’t guess. We log. We plan. We level up.

Every six weeks, we re-test and reassess. Our athletes don’t just feel better — they perform better. Their barbell lifts go up. Their technique gets sharper. Their durability on the field improves. That’s not luck. That’s smart programming.

The Productivity Check-In

Ask yourself:

• Do you know how much weight you lifted last month?

• Are you stronger, more stable, or more explosive than you were six weeks ago?

• Are you consistent with your training — and your recovery?

If the answer is no to any of the above, it’s time to shift gears.

Level Up with Less Guesswork

You don’t need to train for hours a day to make progress. You just need to train with a plan. Whether you’re a high school athlete or a busy adult, results come from consistent, intentional work — not random effort.

So next time you walk into the gym, remember: activity might make you sweat, but productivity makes you better.

Parents, Your Parking‑Lot Phone Habit Is Making You Weak—Here’s the Fix

Mighty Oak Athletic Podcast S2:E45 - Parents, Your Parking Lot Phone Habit Is Making You Weak: Here’s the Fix

Get Out of the Car and Into the Gym

Meet the familiar scene: You pull up to Mighty Oak Athletic on a chilly evening. Your young athlete hops out, eager for practice. You wave, park, and settle into the driver’s seat. Ten minutes later, you’re still there — scrolling through your phone, sipping coffee, and idly passing time. Sound familiar? It’s okay to admit it. We’ve all been that parent, stuck in our warm car or on the sidelines, cheering our kids on while staying stationary ourselves. But here’s some tough love: it’s time to change that.

Dropping your child off and sitting idle might feel like support, but what if you showed your support by joining in? Imagine walking through those gym doors with your kid, instead of watching through the windshield. Think about the message it sends – to them and to yourself. Because while your teen is inside getting stronger, you might be losing a step. There’s a growing health epidemic affecting parents just like us, and it’s begging for a change.

The Hard Truth: We’re Living Longer, But Unhealthier

America is facing a health reality check. Yes, we’re living longer than our parents and grandparents, but are we living healthier? Studies say no. In fact, today’s adults tend to have more chronic health problems at younger ages than previous generations. Here’s a wake-up call: Nearly 40% of baby boomers are obese, and more than half report doing no exercise at all – far worse than their parents’ generation. Only 13% of boomers said they feel “excellent” about their health, compared to 32% of the previous generation. That’s a massive decline in vitality, despite medical advances.

And it’s not just the boomers. Look in the mirror: The average American adult today has a BMI hovering at the obese line. For example, the average U.S. man is about 5’9” and 200 pounds – that’s a BMI of 29.5, basically one cheeseburger away from obese. The average woman is not far behind. As a nation, we’re heavier and less fit than ever. Since 1960, the average American has gained about 25-30 pounds, and it’s not muscle.

What happened? Diet and inactivity. We’re eating more junk and moving less. Over half of our calories now come from ultra-processed foods loaded with sugars and additives. Those convenient chips, sodas, and frozen meals are literally weighing us down – a landmark NIH study found that people eating an ultra-processed diet ate about 500 extra calories per day without even realizing it, gaining 2 pounds in just two weeks . Meanwhile, the time we spend on our phones (perhaps in the car during practice) has replaced time we used to spend on our feet. The result: a creeping decline in our strength, mobility, and overall health.

This is the hard truth. But here’s the good news: you can choose not to be a statistic. The fact that you’re reading this means you care – about your child’s health and your own. It’s never too late for a course correction. The solution is surprisingly simple: get moving and build strength.

Strength and Mobility: The Ultimate Antidote

Feeling a little called out? Good. Now let’s talk solutions. The antidote to this health epidemic is strength and mobility training – basically, exercise. Not just running on a treadmill (though cardio is great), but strength training (think lifting weights or bodyweight exercises) combined with mobility work (stretching, functional movements). It’s the same formula keeping your student athlete in top shape, and it can work for you, too.

Why strength? Because muscle is more than just for show – it’s health insurance. Building strength through resistance exercise fights off the very maladies creeping up on so many adults. It improves your metabolism, helps control blood sugar (warding off type 2 diabetes), lowers blood pressure, and strengthens bones. One long-term study of older adults found that those who did strength training at least twice a week had significantly lower risk of death – about a 30% drop in mortality when combined with regular aerobic exercise. That’s right: lifting some weights or doing push-ups a couple times a week can literally help you live longer. It also helps you live better by keeping you functional. Carrying groceries, climbing stairs, playing with your kids – all of it gets easier when you’re stronger.

And what about mobility? “Mobility” is just a fancy word for being able to move freely and easily. It’s flexibility, balance, and core strength working together. Mobility training (like stretching, yoga, or dynamic exercises) keeps your joints lubricated and pain-free. It prevents those “I threw out my back” moments and helps you maintain good posture. As we age, we often get stiff – hips, shoulders, lower back – but a little daily mobility work reverses that trend. Instead of groaning when you get out of the car, you’ll spring out ready to go.

Think of strength and mobility as the secret sauce of youthfulness. Together, they help you avoid injuries, reduce aches, and maintain an energetic, capable body. You’ll not only look better (bonus: exercise is a great way to lose excess weight and firm up), but you’ll feel better – more energized, more confident, and more in control of your health.

Most importantly, you’ll be doing for yourself what you’ve been doing for your kid: investing in a healthier future. And there’s an added bonus here beyond just you…

Lead by Example: Sweat Together, Stay Together

Here’s a powerful truth: active parents raise active kids. Your example is far more influential than your words. You can tell your son or daughter about healthy habits until you’re blue in the face, but nothing sinks in like seeing Mom or Dad hit the gym, too. When you train alongside your child – or make fitness a family affair – you’re sending a message that health is a priority for everyone, not just something for the young.

Research backs this up. One study found that children of active mothers were twice as likely to be active as those whose moms were inactive. For active fathers, kids were 3.5 times as likely to be active. And if both parents are active? Kids are nearly 6 times more likely to be physically active than kids of two couch-potato parents. That’s an astonishing multiplier effect. By taking care of your own fitness, you dramatically increase the odds that your children will grow up to be healthy, active adults. You become the role model.

Beyond the statistics, there’s the priceless bonding time. There’s something special about sweating together. It breaks down the typical parent-kid dynamic and puts you both on the same team. You’re sharing struggles (“One more rep, we got this!”), celebrating victories (“Did you just do your first full push-up? High-five!”), and making memories along the way. Instead of your interaction being limited to car rides and the dinner table, now you have this whole other arena to connect in.

Think about it: your child already loves sports and training at Mighty Oak Athletic. Imagine their pride when they see you taking steps to improve, too. They might not say it (teenagers, am I right?), but they’ll notice. Maybe you start doing some workouts at home together on off days, or you both sign up for a local 5K fun run, or simply trade pointers on exercise form. These are opportunities to bond that many parents never get – memories in the making.

And let’s not forget the fun. Yes, fun! Fitness doesn’t have to be a chore. You might find you actually enjoy moving again. Maybe you rediscover that athlete inside you that’s been dormant since high school. All of a sudden, weekend family hikes or bike rides become something you look forward to, not just something you should do. Your child sees you enjoying exercise, and that reinforces their own love for it. It’s a virtuous cycle of positive reinforcement for the whole family.

No More Excuses: Step Inside Mighty Oak Athletic

So what’s stopping you? Intimidated to step into the gym? Worried you’ll be the only “old” person in a sea of fit teens? Trust us, at Mighty Oak Athletic we welcome parents with open arms. This is a family community, and that means you, too. No one expects you to be an Ironman or to train at the same intensity as your varsity athlete kid. We do expect you to value yourself enough to try. The hardest part is opening the car door and walking in – after that, it gets easier (and we’re here to help).

Maybe you haven’t worked out in years, maybe you never know what to do in a gym – it’s okay. Start with the basics. Ask a coach or trainer for guidance (we’re happy to give you a quick primer or recommend a class appropriate for you). Or use the simple workout below as a starting point during those practice hours. The key is to do something other than sit. Even two or three short workouts a week can kickstart big improvements in your health and mood.

Next time you drop off your kid, consider this: you have a golden window of 60 minutes (give or take) while they’re training. Instead of doom-scrolling in the parking lot, make that your training time. You don’t even need to leave the facility. Jump into an adult fitness class if one’s available, or find a corner of the gym and do bodyweight exercises. Don’t worry about anyone watching – people are far more supportive than you think, and frankly, most are too focused on their own workout to care. In fact, you’ll likely earn respect: it’s inspiring to see a parent deciding to get after it. You might even inspire another parent to join you.

And remember, every expert was once a beginner. That super-fit trainer or the fellow parent who now runs marathons – they all had a Day 1. Make this your Day 1. Park the excuses outside with the car and step inside. Your future self will thank you, and your child will be proud (even if they only show it with a subtle nod or a “cool, Mom” under their breath).

Ready to reclaim your health and set an example? Let’s get you started with a no-equipment routine you can do anywhere – at the gym, at home, or even right next to the field while your kid practices. No fancy gear needed, just a willingness to move.

Your Anywhere Bodyweight Workout

You don’t need a fancy gym or special machines to start getting in shape. Here’s a simple bodyweight strength and mobility workout you can perform literally anywhere – at the park during practice, in your living room, or at Mighty Oak Athletic while your kid trains. No equipment needed. Do the moves at your own pace with good form. Aim for 2-3 rounds of the circuit below, resting about 30-60 seconds between exercises as needed. This whole workout can be done in about 15-20 minutes.

Instructions: Perform each exercise for the suggested reps. Focus on technique rather than speed. If you’re unsure how to do a move, read the description and go slowly. It’s okay to start with fewer reps and build up. Consistency is more important than perfection. (As always, if you have any medical concerns, check with a doctor before starting a new exercise routine.)

1. Bodyweight Squat – 3 sets of 12-15 reps. Stand with feet about shoulder-width apart. Drop into a squat by bending at the hips and knees, as if sitting back into an invisible chair. Go as low as you comfortably can (aim for thighs parallel to the ground), keeping your heels down and knees tracking over your toes (not caving inward). Rise back up by driving through your heels and squeezing your glutes. Keep your chest up and core engaged throughout. This move strengthens your entire lower body (quads, glutes, hamstrings) and improves hip mobility. If 15 reps is too easy, go a bit slower and pause at the bottom of each squat to really feel the burn.

2. Push-Up (Modified if needed) – 3 sets of 8-12 reps. Get into a high plank position: hands on the ground slightly wider than shoulder-width, body in a straight line from head to heels. Lower your chest toward the floor by bending your elbows (keep them at about a 45-degree angle from your body). Go as low as you can (aim to get your chest an inch above the floor), then push back up to the start position. Keep your core tight and don’t let your hips sag. If a standard push-up is too tough, no problem – drop to your knees or do the push-up against a bench/wall. The key is maintaining a straight line from head to knees (or feet). This exercise works your chest, shoulders, arms, and core. Pro tip: Inhale on the way down, exhale as you push up.

3. Reverse Lunge – 3 sets of 8-10 reps per leg. Stand tall with feet together. Step one leg back about 2-3 feet and lower your body until your front thigh is about parallel to the ground and your back knee is hovering just above the floor (a comfortable lunge position). Push through your front heel to come back up to standing, bringing the back leg forward to the start. That’s one rep. Now repeat with the opposite leg. Keep your torso upright (no hunching) and your front knee roughly above your ankle (not pushed way forward). Reverse lunges are easier on the knees than forward lunges, while still working the quads, glutes, and hamstrings. They also challenge your balance and hip mobility. Take your time with these – it’s not a race. You can hold onto a railing or chair for balance if needed at first.

4. Plank – 3 sets, hold for 20-30 seconds each. Get into a push-up position but with forearms on the ground (elbows under shoulders). Hold your body in a straight line from head to heels. Don’t let your hips sag toward the ground or pike up in the air. The plank is all about the core: imagine pulling your belly button toward your spine and clenching your glutes. Keep breathing calmly. If 20-30 seconds is too easy, try 40-60 seconds. Too hard? You can drop your knees to the ground (while still keeping a straight line from head to knees) as a modification, or do a high plank on your hands which some find slightly easier. Planks strengthen your abs, lower back, and stabilizer muscles – think of it as the foundation for a pain-free back and good posture.

5. Glute Bridge – 3 sets of 15 reps. Lie on your back with knees bent and feet flat on the floor, hip-width apart. Lift your hips up by driving through your heels, squeezing your butt (glutes) at the top. Your body should form a straight line from shoulders to knees at the top of the bridge. Pause for a second, really feeling the glute contraction, then lower your hips back down to the floor with control. This exercise wakes up those glutes and hamstrings (the backside of your legs) that get weak from sitting too much. It also opens up your hip flexors for better mobility. Make sure to keep your core engaged so you’re not arching excessively through the lower back. To make it harder, you can hold the top position longer or do more reps. To simplify, focus on a smaller range of motion until you build strength.

Perform these exercises in order, and then repeat the circuit. As you get stronger, you can increase the reps or sets, but even this basic routine done consistently will make a difference. No gym equipment, no excuses. You can literally do a round of squats, push-ups, and planks next to your car while waiting – instead of sitting inside it. It might feel odd at first, but who cares? Your health is worth a few funny looks (and who knows, you might start a trend!).

Finally, remember that consistency beats intensity. It’s better to do a 20-minute moderate workout three times a week than a two-hour killer session once a month. Build up gradually. Celebrate small wins: one more rep, one pound lost, one notch tighter on the belt, one day with less back pain. Those are huge victories.

You’ve got an opportunity in front of you every time you bring your kid to Mighty Oak Athletic. They’re putting in the work to become better, faster, stronger. Why not join them? Be the parent who doesn’t just pay for training, but participates in it. Your child’s respect for you will grow, and more importantly, your respect for yourself will grow. You deserve to feel as energetic and strong as your kids do.

So the next time you’re about to park and pull out your phone, stop yourself. Grab a water bottle, lace up some sneakers, and come on in. Or roll out a mat on the grass outside. Wherever you choose to move, just get moving. No more sidelining yourself. This is your journey as much as your child’s.

At Mighty Oak Athletic, we believe strength is contagious. Once you step out of that car and start challenging yourself, you’ll catch the bug. And there’s no looking back – only forward, to a healthier family and a happier you.

Now get after it!

Sources

1. Gimeno, L. et al. “Generational health drift”: People born since 1945 have worse health at the same age than earlier generations. The Journals of Gerontology, 2024.

2. Jaslow, R. “Baby boomers unhealthier than their parents’ generation, study says.” CBS News, citing JAMA Internal Medicine, 2013.

3. Hall, K. et al. “Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain.” Cell Metabolism, 2019. (NPR summary: +508 kcal/day, +2 lbs in 2 weeks on ultra-processed diet ).

4. CDC/NCHS Data Brief. “Americans Taller, Heavier Over Last 40 Years.” CDC Press Release, 2004.

5. Salamon, M. “Strength training might lengthen life.” Harvard Health, Feb 2023.

6. Moore, L. et al. “Influence of parents’ physical activity levels on children.” Research Quarterly for Exercise and Sport, 1991 (via Open University).

The A-to-Z Chicago Challenge: 26 Hidden Workouts Masquerading as Family Fun

Mighty Oak Athletic Podcast S2:E37 - The A-to-Z Chicago Challenge: 26 Hidden Workouts Masquerading as Family Fun

Summer is the season of choice: you can level-up in real life—racking up steps, sunshine, and memories—or you can grind through one more boss battle from the couch. Screens will be there in November. Fresh air, family time, and built-in cardio? Those expire with Labor Day. Use the A-to-Z roadmap below to keep everyone—from grade-schoolers to teens to parents—moving, learning, and laughing all summer long.

Stat check: A 2024 JAMA Pediatrics study found teens log 7.3 hours of daily screen time in June and July. Swap half that for movement and you torch an extra 15,000 calories before Labor Day.

A-to-Z Chicagoland Family Adventures

• A – Art Institute of Chicago: One of the nation’s oldest and largest art museums, renowned for its iconic masterpieces like Seurat’s A Sunday on La Grande Jatte and Hopper’s Nighthawks, plus expansive collections spanning 5,000 years . Location: Chicago (Grant Park).

• B – Bahá’í House of Worship: A magnificent white-domed temple – the only Bahá’í Temple in North America – famed for its lace-like concrete architecture and serene gardens by Lake Michigan . Location: Wilmette, IL.

• C – Chicago Botanic Garden: A 385-acre living plant museum featuring 27 themed gardens across nine islands, with scenic lakes, nature trails, and year-round displays of flora for all ages . Location: Glencoe, IL.

• D – DuSable Black History Museum: The nation’s first and oldest museum dedicated to African American history, art, and culture, offering rich exhibits that celebrate Black heritage and contributions . Location: Chicago (Washington Park).

• E – Emily Oaks Nature Center: A tranquil 13-acre nature preserve with a looping trail around a pond, interactive indoor exhibits, a playground, and abundant wildlife (from turtles to native birds) – a hidden gem for outdoor family fun . Location: Skokie, IL.

• F – Field Museum of Natural History: World-class natural history museum with immersive exhibits spanning 4.6 billion years – from Egyptian mummies to dinosaur fossils like SUE the T. rex – drawn from a collection of over 24 million artifacts . Location: Chicago (Museum Campus).

• G – Garfield Park Conservatory: A grand historic conservatory (one of the nation’s largest) filled with lush tropical palms, desert cacti, waterfalls, and seasonal flower shows, offering an urban oasis for plant lovers and families . Location: Chicago (East Garfield Park).

• H – Historic Wagner Farm: One of the last working dairy farms in Cook County, now open for hands-on learning – visitors can explore 1920s-era farm life, see cows and horses, take hay rides, and even try milking a cow . Location: Glenview, IL.

• I – Indiana Dunes National Park: Expansive natural park boasting 15 miles of Lake Michigan beaches and 50 miles of scenic trails through towering sand dunes, quiet woodlands, prairies, and wetlands . Location: Porter/Chesterton, IN (Northwest Indiana).

• J – Jackson Park’s Japanese Garden (Osaka Garden): A serene Japanese strolling garden on Wooded Island featuring a pavilion, moon bridge, Shinto gate, and lush landscaping – originally a gift from Japan for the 1893 World’s Fair . Location: Chicago (Hyde Park).

• K – Kohl Children’s Museum: A top-rated children’s museum offering 17 interactive, hands-on exhibits designed for ages 8 and under, where kids can learn through play (from a pretend grocery store to a water play zone) . Location: Glenview, IL.

• L – Lincoln Park Zoo: A 35-acre zoo dating back to 1868 (one of the country’s oldest) and one of the last free-admission zoos, home to 200+ species – from big cats and apes to penguins – amid a lush park setting . Location: Chicago (Lincoln Park).

• M – Millennium Park: Chicago’s iconic downtown park known for public art and architecture – splash at Crown Fountain, stroll the gardens, catch a concert at Pritzker Pavilion, and snap a family photo at “The Bean” (Cloud Gate) reflecting the skyline . Location: Chicago (Loop).

• N – Naperville Riverwalk: Often called the “crown jewel” of Naperville, this 1.75-mile brick-paved promenade along the DuPage River features beautiful fountains, covered bridges, sculptures, and peaceful riverside seating areas . Location: Naperville, IL.

• O – Oz Park: A Wizard of Oz–themed neighborhood park complete with Dorothy’s Playlot (a large wooden playground), an “Emerald Garden” of flowers, and life-size statues of Dorothy & Toto, Scarecrow, Tin Man, and the Cowardly Lion scattered around the 14-acre park . Location: Chicago (Lincoln Park neighborhood).

• P – Pullman National Historical Park: The historic Pullman district – America’s first planned industrial community (built in the 1880s for Pullman rail car workers) – now preserved as a national park site showcasing Victorian row houses, the iconic clock-tower factory, and exhibits on labor and civil rights history . Location: Chicago (Pullman on the Far South Side).

• Q – Quinn Chapel A.M.E. Church: Chicago’s oldest Black congregation (founded 1844) resides in this 1892 Gothic Revival church. Named for Bishop Quinn, it was a hub of abolitionist activity and remains a symbol of African-American heritage . Location: Chicago (Near South Side).

• R – Chicago Riverwalk: A 1.25-mile pedestrian promenade along the Chicago River in the heart of downtown, lined with public art, cafés, and kayak rentals, and offering close-up views of the waterway framed by world-famous architecture . Location: Chicago (Loop/River North).

• S – Shedd Aquarium: One of the world’s largest indoor aquariums, housing some 32,000 creatures from beluga whales and penguins to reef fish and Amazon river turtles, all in immersive habitats that take visitors on a journey from the Arctic to the tropics . Location: Chicago (Museum Campus).

• T – The 606 (Bloomingdale Trail): A 2.7-mile elevated greenway created from a converted railway line. This multi-use trail connects several parks and neighborhoods with its landscaped path, offering walkers and bikers public art, lookout points, and a unique urban-nature experience . Location: Chicago (Wicker Park/Bucktown/Logan Square).

• U – Unity Temple: Frank Lloyd Wright’s 1908 Unitarian temple in Oak Park – a pioneering modern design built of exposed reinforced concrete (now a UNESCO World Heritage Site) and celebrated for its geometric form, skylit sanctuary, and architectural significance . Location: Oak Park, IL.

• V – Volo Auto Museum: A sprawling 35-acre museum complex showcasing hundreds of classic cars and pop-culture vehicles. Family favorites include one of the world’s largest collections of Batmobiles (1960s TV to modern films) and famous movie cars like the Back to the Future DeLorean and Ghostbusters’ Ecto-1 . Location: Volo, IL.

• W – Willis Tower Skydeck: The observation deck atop Chicago’s tallest skyscraper (formerly Sears Tower). Ride up to the 103rd floor for sweeping city views and step onto The Ledge – a set of all-glass balconies that extend 4.3 feet out from the building, suspending you 1,353 feet above the streets . Location: Chicago (Loop).

• X – Xtreme adventure at iFLY Indoor Skydiving: Experience the thrill of free-fall in a vertical wind tunnel. Safe for kids as young as 3, this unique venue lets the whole family float on air – no parachute needed – under the guidance of trained instructors . Location: Chicago (Lincoln Park) and Rosemont, IL.

• Y – Yorkville’s Raging Waves Waterpark: Illinois’ largest water park, spanning 58 acres with 32 towering water slides, a huge wave pool, multiple splash play zones for kids, and a relaxing quarter-mile lazy river – a summertime favorite for all ages . Location: Yorkville, IL.

• Z – (Chicago Zoological Society’s) Brookfield Zoo: A 216-acre zoo renowned for its naturalistic animal habitats and expansive variety – around 450 species from lions and kangaroos to dolphins and orangutans. Highlights include the indoor Tropic World rainforest and other immersive exhibits that make visitors feel part of the wildlife environment . Location: Brookfield, IL.

Three Ways to Turn Trips into Training

1. Set a Movement Goal.

   Before you leave, decide on a step count, stair total, or “mini-workouts” (push-ups, lunges, planks) triggered by landmarks. Gamify the day and kids forget they’re exercising.

2. Pack the Right Fuel.

   Swap sugary snacks for protein-rich nuts, fruit, and plenty of water. You’ll avoid energy crashes and keep morale high during those extra laps around the gardens or museums.

3. Reflect & Record.

   Mighty Oak athletes use training journals to build consistency. After each excursion, jot down distance covered, favorite discovery, and how your body feels. Seeing progress off the field reinforces training habits back in the gym.

Don’t Let the Couch Win

Research shows teens average 7+ hours of screen time daily during summer break. Excess sitting tightens hips, weakens posterior chains, and drains mental health. Flip the script:

• Active outings build real-world strength, mobility, and endurance.

• Novel environments sharpen coordination and cognitive flexibility.

• Shared experiences strengthen family bonds and model healthy living.

Your console will still be there after sunset. The chance to sprint up Indiana’s sand dunes or conquer the Willis Tower stairwell? That’s a summer-only perk.

Keep Momentum with Mighty Oak Athletic

Exploring Chicagoland is a perfect primer, but structured training cements gains and reduces injury risk once fall sports return. Drop in for a free trial session at Mighty Oak Athletic, compare notes on your A-to-Z conquests, and we’ll program the strength work to match your new adventures.

This summer, choose motion over pixels. See the city, hike the dunes, paddle the river—then bring that energy back to the barbell. We’ll be ready when you are.

Little Cadets, Big Confidence: A Navy Program for Westmont’s Youth

On a humid summer morning at a Midwestern training camp, 12-year-old David was doing something he never thought possible: standing tall in a crisp uniform, leading a squad of fellow cadets in morning exercises. Just days before, David had been a homesick kid struggling to get through his first overnight cadet “boot camp.” But with encouragement from his peers – “just make it to the next 30 minutes,” older cadets told him – he pushed through the discomfort. By graduation day, he was brimming with pride. “He absolutely loves the program and says they do so many fun things… The things these children learn will stick with them for life. During recruit training my cadet learned how to overcome emotional and mental hardships, a tool that will serve him for years to come,” says his mother . That transformation – from anxious to confident, from unsure to resilient – is exactly what the Navy League Cadet Corps is all about.

What Is the Navy League Cadet Corps (NLCC)?

The Navy League Cadet Corps (NLCC) is the junior division of the U.S. Naval Sea Cadet Corps, a Navy-sponsored youth program for kids roughly ages 10 through 13 (5th–8th grade) . Think of it as a hands-on leadership and adventure program modeled after Navy life, but without any future enlistment obligation. In fact, while cadets learn about the Navy and military discipline, “there is no requirement to join the military” afterwards . It’s all about building character and confidence, not recruiting. Boys and girls alike can join – all that’s required is U.S. residency, the minimum age/grade, and a willingness to learn and have fun .

Structured Weekend Training: NLCC cadets are organized into local units (there are about 400 units nationwide , including several in Illinois). These units meet for drills typically one weekend a month during the school year . For example, a Chicagoland unit might gather at a Naval reserve center or community gym on a Saturday. Cadets wear modified Navy uniforms and are taught by adult volunteers (often former military or civic leaders) who have passed rigorous background checks . The atmosphere is definitely “military flavored” – with salutes, “Yes, sir/ma’am,” and adherence to a chain of command – but it’s all tailored to be age-appropriate and nurturing. The goal is to provide the structure and teamwork of the armed services in a kid-friendly way. As the official mission states, NLCC training focuses on “seagoing military services, community service, citizenship, and an understanding of discipline and teamwork” . In plain terms: they learn to work hard, respect others, and take pride in themselves and their community.

What Happens on Drill Day?

So, what actually happens when these young cadets spend a Saturday at “drill”? Picture a day that’s equal parts PE class, Scout meeting, and leadership seminar. It’s fun, challenging, and absolutely never boring. In a typical monthly drill, a cadet’s day might look like this:

• Physical Training (PT): First thing in the morning, cadets get moving. Expect jumping jacks, push-ups, curl-ups (sit-ups), running laps – a full calisthenics warm-up to get hearts pumping. They might do a timed mile run or a set number of push-ups and sit-ups to track their fitness progress. It’s boot camp-style exercise, but scaled for 11- and 12-year-olds (with plenty of water breaks and encouragement from instructors).

• Military Drill & Inspection: After PT, it’s time to look sharp. Cadets line up for uniform inspection – shirts tucked, covers (hats) on straight, maybe even a quick shine on their shoes. They practice close-order drill, which means marching in formation, learning to respond to commands, and working as a team. Don’t be surprised if your child starts marching around the house or standing a little straighter – they take pride in this!

• Hands-On Skills and Classes: Throughout the day, cadets rotate through activities that could range from STEM workshops to basic seamanship. One month they might learn to tie nautical knots or semaphore signaling; the next, they could be doing a first-aid class or a team leadership exercise. They’ll also learn about naval ranks, American history, or core values like honor and respect. It’s not school – there’s lots of practical, hands-on learning – but it does teach focus and follow-through.

• Team-Building & Special Events: The cadets play team sports or competitive games to build camaraderie. They might split into squads for a scavenger hunt or a problem-solving challenge (imagine a “leader reaction course” where they have to, say, get everyone over an imaginary lava pit with two planks and a rope). Many units also have the chance to do extraordinary field trips, like touring a Navy ship or Coast Guard station, visiting a flight simulator, or hearing a talk from a military veteran. These special events are the unforgettable perks of the program that leave kids wide-eyed with excitement.

All of these components – physical fitness, drill, classes, and team fun – are common at NLCC drills . By 3 or 4 PM, when the drill wraps up, the kids are usually tired, a bit sweaty, and extremely proud of what they’ve done. Don’t be shocked if your once couch-loving child comes home and confidently shows you how to make a hospital corner on their bed, or asks if they can shine their shoes. (And yes, they’ll probably sleep soundly that night – win-win for parents!)

Beyond the regular monthly drills, the NLCC offers optional away training camps during school breaks. One of these is a Navy League Orientation – essentially a one-week “mini-boot-camp” that cadets like David attend during the summer. It’s more intense (sleeping in barracks, full days of training, limited contact home – a true growth experience) and is designed to put their skills and resilience to the test. These trainings typically last 7 to 9 days for League Cadets . They’re not required, but many cadets absolutely love the challenge and come back transformed – often with stories of overcoming fears and making lifelong friends from all over the country.

Building Confidence, Resilience, and Community

Why put your child in a program that has them saying “Yes, sir,” running laps, and shining shoes on a Saturday? Because the benefits go far beyond the drill hall. For many kids, especially after a few rough pandemic years, something like NLCC can be a game-changer for their confidence, character, and even mental health.

A Cure for the Couch and Anxiety: In an era when preteens often face anxiety, isolation, or too much screen time, the cadet corps offers a healthy alternative. It gives them structure and belonging. Instead of worrying about who likes their TikTok video, they’re focused on mastering a skill or helping their team. The program “instills values of discipline, accountability, and teamwork in a safe environment” where kids are challenged to step outside their comfort zones and end up “thriv[ing] with…confidence.” The shy kid who won’t look people in the eye can, within a few drills, become the one calling commands or mentoring a newer cadet. The routine and clear expectations can be very reassuring for anxious kids – they know when to stand, when to speak, and they earn praise for their effort.

Real Friendships, Real Mentors: NLCC is a team, and every cadet is part of it. Many children struggling with feelings of loneliness find a second family in their unit. They go through challenges together – whether it’s surviving a tough inspection or nailing a complicated drill movement – and that builds tight bonds. Older, more experienced cadets often take younger ones under their wing. (If your child has trouble making friends at school, just watch what happens when they’re all wearing the same uniform and working toward a common goal. Cliques disappear; camaraderie takes over.) One cadet, reflecting on his experience, said Sea Cadets “disciplined me, helped me grow into a better person, and made me stronger – mentally and physically” . They also make sure “you are never alone and always having fun with your friends,” he noted – it’s like the ultimate team sport with a purpose.

Fitness and Mental Health Boost: Let’s not overlook the obvious – NLCC gets kids off the couch and on their feet. The physical training aspect has huge upsides for health. Doctors will tell you that regular exercise improves mood and reduces anxiety in youth . When a kid who’s been sedentary pushes through a round of push-ups and completes a mile run, they gain not just strength but also confidence in their own abilities. They’re literally proving to themselves, “Hey, I can do this.” That empowerment carries over into other areas of life. Several parents of cadets report improvements in their children’s self-esteem and even academics after joining – they learn to set goals, manage time, and carry themselves with discipline. One mom told us she was amazed that after a few months her son was making his bed and doing homework unprompted – habits picked up from the program’s emphasis on responsibility. It’s no magic trick, just consistency and pride rubbing off on them.

Perhaps most importantly, NLCC is fun. Yes, fun – in a very engaged, adventurous way. Cadets get to do cool stuff their peers likely never will. They wear real Navy uniforms (what kid doesn’t think that’s cool?), go places civilians can’t normally go, and test themselves in ways that build grit. As one grateful parent put it, “I am beyond grateful to everyone involved in Sea Cadets… During recruit training my cadet learned how to overcome emotional and mental hardships… the things these children learn will stick with them for life.” It’s growth through challenge, in a supportive environment. Your child comes home taller (at least in spirit), tougher, and more confident – and they know they earned it.

Answers for the Skeptical Parent (FAQ)

It’s natural for parents to have questions – maybe even some healthy skepticism – about a program that introduces military structure to kids. Let’s tackle a few common concerns head-on:

• “Is this basically military recruiting for my 11-year-old?”

  No. The Navy League Cadet Corps has zero strings attached regarding future service. There’s “no requirement to join the military” later on . In fact, most NLCC cadets are too young to even think about that. The focus is on life skills: leadership, discipline, and citizenship. Sure, some teens who go through the Sea Cadet program (the older cohort) do decide to enlist or apply to service academies down the road – but that’s 100% their choice. Think of NLCC like ROTC’s kid brother or a naval-themed Boy Scouts; it’s meant to build character. Your child won’t get a sales pitch to sign up for the Navy. They will get a memorable experience that might spark an interest in military service, but if not, that’s perfectly fine. The only thing they’re “recruiting” for is better young citizens.

• “How much time is this going to take? We’re busy.”

  Surprisingly little, compared to many travel sports or other clubs. Typically it’s one Saturday (or one weekend) per month for the local drills . Drills are usually daytime only; some units do an occasional overnight lock-in for special training, but that’s not every time. There may be optional events or community service on a weekend here or there, but you can choose your level of involvement. Many families find this schedule very manageable – it won’t dominate your calendar. Summers might offer a voluntary week-long camp (as described earlier), but if your kid can’t attend, no problem. School comes first, and the program respects that. In short, NLCC is a minimal time commitment with maximal impact. It’s probably less time than the season of little league or dance class you’re already juggling.

• “Is it safe? This sounds intense for a child.”

  Safety is priority number one. All activities are conducted under close adult supervision by qualified instructors (all of whom undergo background checks and training) . Think of it this way: it’s like having a team of responsible scout leaders or coaches who also happen to know Navy protocols. The cadets are not handling real weapons or going on dangerous missions. They’re marching, learning, exercising, and maybe using practice equipment (at most, a target air rifle under strict supervision for the older kids, or a boat simulator – and even those are rare for the NLCC age group). The environment is structured, yes, but it’s also supportive and positive. Bullying or hazing is not tolerated. One of the beautiful things about the program’s military style is that it has built-in respect and accountability – everyone wears the same uniform and follows the same code of conduct. Injuries beyond the occasional scraped knee are exceedingly rare. If you’d send your kid to a weekend sports camp, you can feel just as comfortable sending them to drill. They’ll be looked after, kept hydrated, and encouraged every step of the way.

(Still have questions? Mighty Oak Athletic can connect you with current Sea Cadet families who are happy to share their experiences. Sometimes hearing directly from a fellow parent can set your mind at ease.)

From Push-Ups to Pull-Ups: How Mighty Oak Athletic Fits In

One unique aspect of the Navy cadet program is its physical fitness component. Cadets are encouraged to improve in exercises like push-ups, curl-ups, and running as part of their personal development. This is where Mighty Oak Athletic, Westmont’s own youth strength and conditioning hub, becomes an invaluable partner. Mighty Oak Athletic’s training philosophy is a perfect complement to what cadets do: it’s all about building strong bodies and minds. In fact, their program is specifically designed to “help kids build confidence, improve athletic performance, and develop healthy habits that will last a lifetime.”

How does gym time relate to cadets? Think about those fitness challenges: a cadet might need to do, say, 50 curl-ups in 2 minutes or run a mile within a certain time. At Mighty Oak’s training sessions, kids are doing drills and exercises that develop exactly those abilities. They practice proper push-up form, work on core strength (hello, curl-ups), and build aerobic endurance with fun agility games and sprints. So when a cadet who’s been training at Mighty Oak shows up for a fitness test or a long day of drill, they’re ready to crush it. The result is a confidence feedback loop: success in cadet PT reinforces their confidence, which carries back into gym workouts, and vice versa.

Mighty Oak Athletic also emphasizes community and confidence, which mirrors the cadet corps values. The gym isn’t a competitive, pressure-cooker environment – much like the NLCC, it’s a supportive community where kids encourage each other and celebrate each other’s gains. Coaches at Mighty Oak are experts at motivating young athletes and newcomers alike. They know how to make hard work fun and how to adapt exercises for different ability levels. This means any kid, whether already sporty or just starting out, can benefit. And as a parent, you’ll appreciate that safety and proper technique are front and center (just as they are in cadet training).

Looking ahead, Mighty Oak Athletic is poised to be more than just a place to get fit – it could become a physical training partner for a future Westmont NLCC chapter. If there’s enough interest in town to form a Navy League Cadet unit, having a local facility like Mighty Oak to host workouts or prep sessions would be a huge asset. Picture Westmont cadets doing their morning calisthenics on the gym’s turf, or Mighty Oak coaches volunteering to run a special fitness clinic for the cadet unit before a big regional competition. The partnership possibilities are exciting and would ensure that Westmont cadets are among the toughest and most prepared out there. Mighty Oak’s motto is “Build Better Athletes,” but it might as well be “Build Better Cadets” too, because the strength, endurance, and confidence gained in the gym translate directly to success in the cadet corps .

(And hey, even if your child isn’t a cadet yet, getting them involved in strength and agility classes at Mighty Oak Athletic is a fantastic standalone way to boost their confidence and get them away from screens. They’ll have a blast – and you might just be prepping them for cadet life down the road.)

How to Get Involved

Does the Navy League Cadet Corps sound like something that could benefit your son or daughter? Are you intrigued by the thought of a Westmont-based training ship (that’s cadet-speak for a local chapter) where our kids can build courage, leadership, and fitness together? Here’s what you can do next:

1. Learn More: Check out the official U.S. Naval Sea Cadet Corps website (seacadets.org) for further information on the program’s history, national scope, and inspiring cadet success stories. You’ll see that NLCC and the Sea Cadets have a long track record of youth development since the 1960s, with alumni who’ve gone on to great things in all walks of life.

2. Express Your Interest Locally: Mighty Oak Athletic is rallying Westmont-area families who might want to participate. Interested families can contact Mighty Oak Athletic to let us know. If enough parents and kids raise their hands, we can work together to formally establish a Westmont NLCC unit. Reach out to Mighty Oak Athletic (stop by the gym on Cass Avenue, call 630-464-9498, or email Coach@MightyOakAthletic.com) and say, “Tell me more about the cadets!” There’s no commitment to sign up – we’re gauging interest and happy to answer questions or even arrange for you to meet current Sea Cadets or instructors.

3. Try a Prep Session: Not sure if your child is ready for quasi-military training? Come by Mighty Oak Athletic for a free trial class or one of our mini “cadet for a day” workouts. It’s a low-pressure way for your kid to experience some PT and team-building – and you can see how they respond. You might be surprised to find them asking when the next session is!

4. Spread the Word: Maybe your child isn’t interested, but you know a neighbor or classmate who could use this. Pass along the info! Often, once a few kids in the community get excited about NLCC, others will want to join their friends. The more the merrier – a prospective Westmont unit could take in a dozen or more new League Cadets.

Finally, imagine a year from now: a color guard of sharp, confident young cadets marching proudly at a Westmont community event, or volunteering en masse at the local food pantry with the discipline and heart they’ve learned from NLCC. That vision can become a reality. All it takes is that first step to get involved. This program is an inspiring opportunity for our youth to build discipline, confidence, and community spirit – and Westmont is exactly the kind of community that can make it thrive.

Ready to help launch the Navy League Cadet Corps in Westmont? Contact Mighty Oak Athletic today, and let’s empower our kids to be the strongest (and kindest) versions of themselves. Anchors aweigh – a new adventure awaits!

The Brain Behind the Movement: What Janda Taught Us About Performance and Injury Risk

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Mighty Oak Athletic Podcast S2:E44 - The Brain Behind the Movement: What Janda Taught Us About Performance and Injury Risk

The Bus Ride Wake‑Up Call

Jake Morales, a 16‑year‑old point guard, thought he had the perfect summer plan: morning weights, afternoon hoops, and nightly video‑game marathons. But three weeks in, his explosive first step felt like it was stuck in mud and his lower back barked every time he rose for a layup. One steamy July morning on the bus to our gym, Jake’s dad, Carlos, slid onto the seat beside him and said, “I’m training with you today. We’ll fix this together.”

That father‑son pact became our real‑world laboratory for one of the most powerful ideas in sports science—the work of Czech neurologist Dr. Vladimir Janda. Janda taught that performance problems and nagging aches rarely start where you feel them. They start in the wiring—the way the brain fires (or forgets to fire) your muscles.

Throughout the next six weeks, Jake and Carlos would prove Janda right. Their story shows why every student‑athlete—and every parent who still wants to sprint for a pickup game or chase a toddler—should train the brain first.

Janda’s Big Idea: Tight vs. Sleepy

Dr. Janda spent decades studying people with chronic pain and discovered a pattern he called sensorimotor amnesia—the brain “forgets” how to use key muscles. He split the body into two teams:

• Tonic muscles (think hip flexors, hamstrings, pecs) love to tighten up—especially after hours of class, homework, or desk work.

• Phasic muscles (glutes, deep core, mid‑back) are supposed to be powerful but tend to drift off like a phone on 1 percent battery.

When phasic muscles nap, tonic muscles take over. The result is sloppy movement, slower sprint times, and a higher chance of tweaks and strains.

Jake checked every Janda box: tight hip flexors from school desks, sleepy glutes from gaming marathons, and a sore back desperate for help. Carlos, an accountant, had the same imbalance—just swap hoops for Zoom calls.

The Three‑Step Reset

A classic Men’s Health workout might tout bench‑press numbers or sprint splits. Janda would nod, then add a giant asterisk: Fix your wiring first. Here’s how we rewired Jake and Carlos, and how you can steal the blueprint.

1. Release the Brakes

   Tools: foam roller, lacrosse ball, dynamic stretches

   We spent five minutes loosening Jake’s hip flexors and Carlos’s chest and hamstrings. Freeing tonic muscles takes the parking brake off your movement.

2. Wake the Sleepers

   Moves: miniband glute bridge, dead bug, wall‑slide + reach

   Light activation drills lit up their phasic muscles. When the brain feels those muscles working, it starts prioritizing them again.

3. Rebuild the Pattern

   Lifts: goblet squat, split‑stance cable row, kettlebell deadlift

   We loaded smart shapes—squat, hinge, pull—focusing on posture and timing. Each rep was a message from the brain to the body: This is how we move from now on.

Performance Gains You Can Measure

Within two weeks Jake’s vertical jump climbed an inch and his back pain vanished. By week six he was blowing by defenders again—glutes firing, core locked in, back happy. Carlos dropped eight pounds, shaved 30 seconds off his mile time, and—most important—felt loose enough to join Jake in backyard one‑on‑one without limping the next day.

Why it works:

• Better muscle timing means more force into the ground when you sprint or jump.

• Balanced joints handle load more evenly, lowering injury risk.

• Parents reap the same rewards—fewer “weekend warrior” strains and a model of healthy movement for their kids.

Bring Janda Home

You don’t need fancy gear or a Ph.D. to harness this brain‑first approach. Try this 10‑minute pre‑practice (or pre‑meeting) primer three days a week:

Finish that, then chase speed, power, or the squat PR. You’ll move better—and save the ice packs for post‑game smoothies.

The Take‑Home for Families

Jake and Carlos learned that training isn’t only about muscles; it’s about messages. Get the brain talking to the right muscles and everything improves:

• Student‑athletes sprint faster, cut sharper, and lower their risk of sidelining injuries.

• Parents ditch back pain, keep up with their kids, and model lifelong fitness.

• Families share workouts, high‑fives, and healthier habits—no Wi‑Fi required.

So the next time you step into the gym—or your living‑room workout zone—remember Janda’s lesson: strong wiring beats strong muscles every time. Train the brain, unlock the body, and watch your game—whatever your age—level up.

Want more brain‑first training tips? Follow Mighty Oak Athletic on Instagram or drop by for a free movement screen. Your glutes (and your jump shot) will thank you.

The Comeback Kid and the Ancient Coach: Ancient Athletic Wisdom for Modern Athletes

Mighty Oak Athletic Podcast S2:E43 - The Comeback Kid and the Ancient Coach: Ancient Athletic Wisdom for Modern Athletes

The Comeback Kid and the Ancient Coach

Sophomore pitcher Ella Torres felt her season slipping away before it even started. A winter of “grind‑til‑you‑drop” workouts left her shoulder aching and velocity flat. Then her dad handed her a dusty translation of Gymnasticus—a 3rd‑century training manual by the Greek writer‑coach Philostratus.

What could a toga‑wearing philosopher possibly know about modern fastballs? Plenty. Philostratus preached a balanced, science‑meets‑art approach that’s shockingly on‑brand for today’s sports‑performance research. Six weeks after dialing in that balance under Mighty Oak Athletic’s program, Ella’s fastball is up four miles per hour, her shoulder feels brand‑new, and—bonus—her dad shed fifteen pounds training alongside her.

1. The Coach‑Scholar Mindset

Philostratus insisted a great gymnastēs (coach) studies each athlete’s temperament, growth stage, and build before scribbling a single workout. Mighty Oak’s coaches steal that same play:

• Athlete profiles, not cookie cutters. Programs flex with growth spurts, exam stress, even sleep debt.

• Movement screens first, load later. We correct squat depth and hip mobility long before chasing PRs.

Parent perk: Those assessments aren’t just for kids. Join the warm‑up line and you’ll discover what your own hips, hamstrings, and heart rate have been hiding.

2. Strength + Skill = Staying Power

Philostratus trashed one‑dimensional “muscle‑only” heroes. Modern data agrees: raw horsepower minus movement quality is a red‑flag combo for ACL tears and overuse injuries.

How we apply it:

• Tripod programming. Every session balances a foundational lift (strength), a plyometric or sprint (speed), and a stability drill (control).

• Rhythm reps. Tempo push‑ups and kettlebell swings groove coordination that translates to cleaner swing mechanics and sharper cuts on the court.

Parent perk: Master the same rhythm work and your pick‑up basketball game suddenly feels five years younger.

3. Cycle Hard, Recover Harder

Long before sports‑science Ph.D.s coined “periodization,” Philostratus had athletes ramp, peak, and deload with the seasons. He even prescribed “peaceful walks” on rest days to flush fatigue.

How we apply it:

• Micro‑cycles: 3‑week build, 1‑week reload.

• Auto‑regulation: Rate‑of‑perceived‑exertion scales to dial back when sleep or finals week tank recovery.

• Active recovery menu: Low‑impact sled drags, band mobility circuits, and yes—Philostratus’ walking prescription.

Parent perk: Shared deload walks are sneaky family time that trims cortisol for everyone.

4. Character Reps Count, Too

In ancient Greece, athletes were community role models. Philostratus demanded discipline, sportsmanship, and humility as fiercely as he demanded speed.

How we apply it:

• “Leave it better” rule. Athletes re‑rack weights, wipe chalk, and high‑five the next lifter.

• Nutrition journal check‑ins. Honesty over perfection builds self‑accountability they’ll carry into exams, relationships, and careers.

Parent perk: When you train in the same room, your kids witness your own commitment—arguably the strongest motivator in the house.

5. Reject the Highlight‑Reel Trap

Philostratus roasted Roman blood‑sport for chasing hype over health. Swap “gladiator arena” for “social‑media clip culture” and the warning still lands. Research links early sport specialization and constant competition to higher burnout and overuse rates.

How we apply it:

• Multi‑skill seasons. Off‑season blocks restore baselines and teach new patterns—think soccer keeper practicing Turkish get‑ups or a sprinter learning the Olympic lift hang clean.

• Process > podium. Training logs reward consistency streaks, not just record boards.

Parent perk: Fewer weekend tournaments means more family bandwidth—and a bigger travel budget for actual vacations.

Quick‑Start Plan: Mighty Oak x Philostratus

(3 days/week – add sport practices on top)

Day

Strength Core

Skill/Rhythm

Stability

Monday

Trap‑bar deadlift 4×5

Med‑ball chest pass 4×6

Side plank 3×30s/side

Wednesday

Kettlebell clean & press 3×6/arm

Mini‑hurdle hops 5×5

Single‑leg RDL 3×8/side

Friday

Front squat 5×3

Sprint 4×30 m

Half‑kneel Pallof press 3×10/side

Warm‑up: 5‑min jump‑rope + dynamic mobility

Cool‑down: 8‑min walk + foam roll

Parents: scale loads and reps to your level; the movement menu stays the same.

Fuel & Feel

Breakfast: Greek yogurt + berries + oats

Lunch: Chicken‑avocado wrap + side of fruit

Pre‑lift snack: Peanut‑butter banana

Dinner: Salmon, quinoa, roasted veggies

Evening wind‑down: Tart‑cherry seltzer, screen‑off stretch routine

Hydration rule: ½ body‑weight (lbs) → ounces of water daily.

The Take‑Home

Philostratus’ 1,800‑year‑old playbook still beats the algorithm: train smart cycles, chase balanced power, recover like a pro, and lift character alongside iron. Student‑athletes slash injury risk, boost performance, and extend careers. Parents pick up energy, resilience, and priceless shared memories.

Ready to plug ancient wisdom into your modern season? Swing by Mighty Oak Athletic in Westmont, IL, or drop us a DM to claim a complimentary session for you and your athlete. Because the family that deadlifts together stays stronger—on every level.

The Extra Mile: Why a Few More Steps Each Day Matter More Than You Think

Mighty Oak Athletic Podcast S2:E41 - The Extra Mile: Why a Few More Steps Each Day Matter More Than You Think

I always park in the farthest spot.

At the gym, the grocery store, the mall—it doesn’t matter. If there’s a longer walk to be had, I take it. At my gym, that means a 200-yard walk to the entrance, at least twice a week for strength training, yoga, or swimming. By year’s end, that adds up to over a mile of extra walking just from choosing the farthest parking spot.

One mile doesn’t sound like much. But it represents something far bigger: a mindset.

I’ve built my life and coaching philosophy around the idea that small, intentional choices add up—especially when it comes to movement. I think of these moments as deposits into a “Health Savings Account.” Much like a financial HSA, the idea is that small, consistent investments—daily movement, good food, restorative sleep—compound over time. They don’t pay off right away. But years down the line, those deposits can prevent chronic illness, improve mobility, reduce stress, and support independence.

And the best part? Anyone can start making these deposits.

The key is to reframe how we think about movement. Walking the dog instead of letting her out. Taking the stairs instead of the escalator. Cooking your meals instead of ordering in. These aren’t workouts, and they don’t need to be. They’re simply opportunities to move, woven into the rhythm of everyday life.

Research backs this up. A 2019 study published in the British Journal of Sports Medicine found that light, consistent daily movement—even in short bouts—can significantly reduce the risk of all-cause mortality, especially among sedentary adults. And according to a 2016 position statement from the American Diabetes Association, regular moderate-intensity activity improves cardiovascular health and helps prevent type 2 diabetes. You don’t need to train like an Olympian. You just need to move more, more often.

As a strength coach, I help student athletes build performance habits in the gym. But what I hope sticks with them long after is this idea: that how you move outside the gym matters just as much.

It’s easy to overlook the power of small decisions. But the body keeps score—every step, every breath, every effort to take the longer route. Over time, those steps add up to something meaningful: a healthier, more capable, and more resilient version of yourself.

So if you’re wondering where to start, start small. Start today. Park a little farther. Take a little longer walk. Go the extra mile—not because it’s hard, but because it’s yours to take.

Becoming United States Marine Corps-Ready: How Mighty Oak Athletic Prepares the Next Generation to Serve

There’s a moment — a quiet moment — that every future Marine dreams about.

It’s not a moment filled with cheering crowds, or a spotlight shining down.

It’s the moment they step off the bus at boot camp, line up on the yellow footprints, and realize: this is real.

From that point forward, life will never be the same.

But reaching those yellow footprints takes more than courage.

It takes preparation.

And too many young men and women underestimate just how much.

At Mighty Oak Athletic, we work with candidates who aren’t just hoping to survive Marine training — they’re preparing to dominate it.

And today, we’re going to explain what that preparation really looks like.

The Challenge: What it Takes to Become a Marine

Before even setting foot in Marine Corps Recruit Depot, candidates must pass the Initial Strength Test (IST) — a gateway fitness test to prove they’re physically capable of handling basic training.

Here’s what the IST demands:

• Pull-ups: A minimum of 3 strict reps (though serious candidates should aim for 10–15+)

• Plank: Hold steady for at least 63 seconds

• 1.5-mile Run: Complete it in under 13 minutes and 30 seconds

Seems simple enough, right?

Three pull-ups, a one-minute plank, a short run?

Not so fast.

Imagine trying to do those pull-ups when you’re 20 pounds heavier than you should be.

Or holding that plank with weak shoulders that collapse halfway through.

Or running that mile and a half after six months of eating poorly and skipping cardio.

Passing the IST isn’t just a checkbox — it’s a reflection of your habits, discipline, and foundation.

And it’s only the beginning.

Beyond the Minimum: The True Marine Tests

Once enlisted, Marines must pass two critical fitness evaluations every year: the Physical Fitness Test (PFT) and the Combat Fitness Test (CFT).

These aren’t designed to simply “see if you worked out.”

They’re designed to measure combat readiness — to answer the question:

“Can you carry your brother out of a firefight? Can you chase down the enemy across rugged terrain? Can you survive and win in battle?”

The Physical Fitness Test (PFT):

• Pull-ups: Maximum points for 23 or more

• Push-ups: Alternative to pull-ups — maximum points for 87+

• Plank: Hold for 3 minutes, 45 seconds for a perfect score

• 3-Mile Run:

  • Bare minimum: under 28 minutes

  • Good: under 24 minutes

  • Elite: under 18 minutes (that’s a blistering 6-minute mile pace, after everything else)

The Combat Fitness Test (CFT):

• Movement to Contact: 880-yard sprint under combat gear — speed matters

• Ammo Can Lift: 30-pound can pressed overhead as many times as possible in 2 minutes (90–120 reps is elite)

• Maneuver Under Fire:

  • Shuttle runs

  • Low crawls under simulated gunfire

  • Buddy carries (lifting a 180+ pound teammate and sprinting)

The Hard Truth: Most Candidates Are Not Ready

The truth is, many candidates can technically pass the IST — but they’re not truly ready for boot camp, let alone a combat deployment.

They show up undertrained.

They scrape by on minimum pull-ups.

They gasp through the run.

They wobble and fall apart during planks.

At Mighty Oak Athletic, we don’t believe in training kids to pass by inches.

We train them to crush the standard — to become leaders, not liabilities.

How Mighty Oak Athletic Prepares Future Marines

Our 6-Week Marine Candidate Prep Program is built on a simple but powerful philosophy:

Train for what’s coming. Train harder than the test. Prepare for real life, not just a clipboard.

Here’s how we do it:

1. Foundational Strength Training

We start with barbell basics — because strength is the backbone of performance.

• Barbell Squats and Deadlifts for full-body strength

• Barbell Cleans, Snatches, and Overhead Presses for explosive power

• Barbell Rows and Australian Rows to build pulling strength for pull-ups

• Farmer Carries and Rack Carries to toughen the grip and shoulders

This isn’t fancy — it’s functional.

A strong Marine doesn’t collapse after sprinting 200 yards in gear.

A strong Marine drags a wounded teammate without hesitation.

2. Specific Core and Combat Conditioning

We incorporate:

• Plank variations

• Rotational stability drills

• Crawling patterns (leopard crawl, crab crawl, spiderman crawl)

Because when you’re low-crawling under barbed wire, your abs and shoulders must not quit.

We simulate combat stress through time-based circuits — getting candidates used to working under fatigue, because that’s exactly what combat feels like.

3. Skill-Based Progressions

Instead of random workouts, we use planned progression cycles:

• Pull-up ladders and dead hangs to build volume and endurance

• Push-up pyramids to maximize upper body work capacity

• Conditioning drills to prepare for the Movement to Contact test

Every week, candidates build toward excellence — not just survival.

The Analogy: Training a Tree, Not a Flower

At Mighty Oak, we remind our candidates:

“You are not training like a flower, delicate and pretty. You are training like an oak tree — sturdy, strong, unshakable.”

You don’t grow a mighty oak by watering it once in a while and hoping for the best.

You plant it deep.

You expose it to wind, rain, storms — because that’s what makes it strong enough to last.

Preparing for the Marines is the same.

You don’t show up hoping to be lucky.

You show up hardened, tested, prepared.

Real Life: A Candidate’s Story

One young man we trained — let’s call him Alex — came to us able to do only 4 strict pull-ups.

He could have shipped out and squeaked by.

Instead, he chose to train harder.

Over 6 weeks:

• His pull-ups climbed to 16 strict reps

• His plank time went from 1 minute to 4 minutes

• His 3-mile run time dropped from 27 minutes to 21 minutes

He didn’t just pass at boot camp.

He finished in the top 10% of his company.

He became a team leader — the guy others looked to when things got hard.

That’s the difference.

Train for the Real Fight

Becoming a Marine isn’t about passing a fitness test.

It’s about becoming the person your brothers and sisters can rely on when the bullets start flying.

It’s about having the strength to carry not just yourself, but the mission, your team, and your country on your back.

At Mighty Oak Athletic, we don’t promise easy.

We promise ready.

If you or someone you know is thinking about serving this country —

If you want to show up not hoping to survive, but ready to lead —

We’ll help you get there.

Train smart.

Train strong.

Become the Marine you were meant to be.

How to Physically Prepare for the U.S. Marines: A Guide for Candidates

Dear Future Marine,

If you’re reading this, you’re already different from most people your age.

You’re thinking about doing something bigger than yourself — something tougher, harder, and more meaningful than what most will ever attempt.

You’re thinking about becoming a United States Marine.

Before you earn the right to stand on those yellow footprints at boot camp, you need to be ready — physically and mentally.

And if you show up unprepared, the Marines will expose it.

That’s why I’m writing you this letter.

Here’s what you need to know:

Before you leave for boot camp, you’ll take the Initial Strength Test (IST):

• 3 strict pull-ups (minimum — but you’ll want way more)

• Plank hold for 63 seconds

• 1.5-mile run under 13:30

Once you’re officially a Marine, you’ll be expected to pass two even tougher tests regularly:

Physical Fitness Test (PFT):

• Pull-ups (aim for 20+ to be excellent)

• 3-mile run (under 22 minutes is good — under 18 minutes is elite)

• Plank (hold for 3 minutes, 45 seconds)

Combat Fitness Test (CFT):

• 880-yard sprint

• Ammo can lift (as many reps as possible in 2 minutes — 120+ is excellent)

• Obstacle course: crawling, carrying, sprinting under combat conditions

What It Really Takes

Sure, you can show up aiming for the bare minimum.

But minimum Marines don’t last long.

The ones who thrive — the ones who lead — prepare differently.

That means:

• Training pull-ups and push-ups until your arms are shaking, and then doing one more rep.

• Building core strength so your body doesn’t break down under stress.

• Running not just for distance, but for speed.

• Carrying, lifting, dragging heavy weight — because in combat, no one cares if you’re tired.

And it means doing it all day after day, even when no one’s watching.

How We Prepare You at Mighty Oak Athletic

I built a 6-week Marine Prep Program because I believe anyone willing to commit to the Marines deserves a real shot to succeed.

We’ll focus on:

• Full-body barbell strength

• Pull-up and push-up mastery

• Core endurance (not flashy — but critical)

• Combat conditioning drills

• Mental toughness under pressure

You don’t have to guess. You’ll have a plan that mirrors what the Marines will expect from you — and then some.

If you’re serious, reach out.

I’ll help you get ready to meet — and beat — the standard.

You’re not just training for a test.

You’re training to be a Marine.

Hope to see you soon,

Coach Mike