I’m Glad You Quit: That’s the Goal

Mighty Oak Athletic Podcast S2:E39 - I’m Glad You Quit - That’s the Goal!

Inevitably, student athletes quit their strength training program at Mighty Oak Athletic. It’s part of the natural rhythm of training. Some kids quit because it got hard and they didn’t want to push through the challenge. Others get bored and want to try something new. A few may even have a bad experience—though that’s rare. One of our core principles is to help kids discover the power of strength training as a way to build confidence, capability, and a lifelong commitment to health and fitness.

Sometimes, kids quit before they’ve built a solid foundation. That’s always tough. As coaches, we invest time, energy, and heart into every session. We genuinely enjoy the process—especially when it’s not easy. Growth rarely is.

But there’s one kind of “I quit” that makes me smile ear to ear.

It usually happens after 6 to 12 months of consistent training. The athlete has learned the fundamentals—squat, hinge, push, pull. They’ve grown stronger, more confident, more capable. And then, one day, they say, “I think I’m ready to train on my own.”

These are usually middle school or high school students. They’re eager to explore. Maybe they’ve found inspiration online. Maybe they want more control over their program, their music, or the gym they train in. Maybe they just want to mix it up with a smoothie bar.

And that’s great.

That’s the goal.

Much like a parent preparing their child to graduate high school and move on to college, work, or the military, our role as coaches is to guide our athletes toward independence. We want them to understand how their bodies move, how to train safely, how to think critically about what they’re doing in the gym—and in life.

If they take what they’ve learned at Mighty Oak Athletic and go apply it in their own way, on their own terms, that’s a win.

“I quit” can be a beautiful phrase.

It means the training worked. It means they’re ready.

While I may feel a little sad to see them go, I love to watch them take that next step—to step into a world where they are their own coach, their own motivator, their own guide.

Because that’s what strength training is really about. Not just lifting weights. But learning to lift your own life.

The Truth About Creatine: Should Student-Athletes Really Be Taking It?

Mighty Oak Athletic Podcast S2:E38 - The Truth About Creatine: Should Student-Athletes Really Be Taking It?

Steak, Sleep, and Iron: The Foundations Before Creatine

Imagine an ancient Greek wrestler named Milo of Croton, who according to legend ate 20 pounds of meat a day and carried a growing calf on his shoulders until it became a bull . Milo didn’t have fancy supplements; his strength was forged through hearty meals, progressive training, and plenty of rest. Fast forward to today: a high school athlete stands in a nutrition store torn between a tub of creatine powder and the timeless advice of “eat well, train hard, sleep enough.” The modern young man wonders – is this supplement the secret to success, or just a shiny shortcut around the hard work?

Creatine is one of the most talked-about substances in sports. Ever since Olympic gold-medal sprinters in 1992 credited creatine for their performance , it’s been hailed as a magic fuel for strength and power. But before you scoop that powder, let’s ground ourselves in some old-school wisdom: No supplement can compensate for weak fundamentals. Let’s cut through hype with deep research and practical insight – exploring what creatine really does, its benefits and drawbacks for student-athletes, and why nutrition, movement, and sleep will always be king.

The Foundations of Athletic Performance

Building strength and athleticism is a lot like building a house: you need a rock-solid foundation before adding fancy extras. For athletes, that foundation rests on three pillars – Nutrition, Training, and Sleep. These basics might not sound as exciting as a new supplement, but they are time-tested and non-negotiable for success. As legendary football coach Paul “Bear” Bryant put it, “Fundamentals win it. Football is two things; it’s blocking and tackling. I don’t care about formations or new offenses – if you can’t block and tackle, you can’t win.” The same principle applies here: if you don’t fuel, train, and rest properly, no supplement will save you.

Let’s briefly break down each pillar and why mastering these will give young athletes most of the performance-enhancing creatine they need – naturally.

1. Nutrition: “Your body is your vessel – fill it with high-octane fuel.” At the heart of athletic nutrition is real food, especially quality protein. A diet rich in meat and fish supplies not only protein for muscle building, but also creatine itself. For example, one pound of raw beef or salmon provides about 1–2 grams of creatine – the same compound found in those supplement jars. By eating generous portions of beef, chicken, pork, or fish, a student-athlete can easily get a few grams of natural creatine each day, along with iron, zinc, B-vitamins and other micronutrients no powder can deliver. These nutrients support overall health, energy, and recovery. Many of the strongest men in history – from medieval knights to our own grandfathers – built their might on hearty meals, not pills. So, before considering any supplement, clean up the diet: ample protein (eggs, dairy, lean meats), complex carbs, and fruits and veggies for vitamins. Not only will this “steak and potatoes” approach provide creatine, it will ensure the body has all the building blocks for growth.

2. Training (Movement): There is no shortcut for hard work under the bar or on the track. A well-designed strength and conditioning program triggers the body’s natural adaptation processes – bigger, stronger muscles and improved capacity for high-intensity efforts. When you consistently lift, sprint, and jump, your muscles store more creatine and phosphocreatine on their own over time . It’s similar to Milo hoisting that calf daily – the body rises to the challenge. Regular training teaches your body to generate and utilize energy more efficiently, effectively raising your baseline. Indeed, research shows that creatine phosphate levels in muscle can increase with training, improving short-burst energy output. In practical terms, that means if you stick to a progressive program – adding a little more weight, a little more speed, week after week – you’ll get faster and stronger. Every squat session or sprint drill naturally conditions your body to perform better and taps into its innate creatine stores. On the flip side, no supplement will help an athlete who skips workouts or half-asses them. As an old strength coach might say, “You can’t sprinkle powder on a couch potato and make a champion.” Movement is medicine: commit to it, and the results will follow.

3. Sleep: Perhaps the most undervalued pillar, sleep is where the magic truly happens. After the hard training and heavy eating, it’s during deep sleep that muscles recover and grow, hormones rebalance, and memories (yes, even the muscle memory of that new squat PR) consolidate. Student-athletes ideally need 8–10 hours of quality sleep per night – a target too often missed in our screen-lit, hustle culture. But consider this: a study of young athletes found those who slept less than 8 hours were 1.7 times more likely to get injured than those who got a full 8+ hours . In other words, skip sleep and you risk undermining all your daytime effort. Adequate sleep supercharges the effects of good nutrition and training – it’s when testosterone and growth hormone spike, repairing muscle damage and building new tissue. It’s when creatine and glycogen stores replenish for the next day. Consistent bedtimes, limiting late-night screens, and maybe a short pre-bed routine (light stretching, reading, or meditation) can help a teen athlete actually hit that 9-hour sweet spot. It might not feel “manly” to enforce a bedtime, but discipline here pays dividends on the field. Remember, even warriors sheathe their swords to rest. Make sleep as high a priority as workouts, and you’ll be rewarded with improved strength, speed, mood, and resilience.

Mastering these three pillars – eating right, training hard, and sleeping well – will cover 90% of a young athlete’s needs. At Mighty Oak Athletic, coaches often drive home this truth before ever discussing supplements. When these foundations are solid, performance soars naturally. And an added bonus: by focusing on the basics, student-athletes cultivate habits of discipline and self-care that last a lifetime – traits any manly role model would approve of.

So, with the basics squared away, where (if at all) does a supplement like creatine come into play? Let’s examine this powder through a pragmatic, evidence-based lens.

Where Creatine Fits In

Creatine – the word likely conjures images of muscular gym rats or shiny tubs in a supplement store. But what exactly is it? In simple terms, creatine is a natural compound made of amino acids, found mostly in our muscles (and even in our brains). It serves as a quick energy reserve for short, intense activities. When you do an all-out lift or a 5-second sprint, creatine phosphate in your muscles rapidly helps recycle ATP (energy currency) so you can push a bit longer . Your body actually produces about 1–2 grams of creatine per day on its own, and you get some from all that meat and fish in a solid diet . In fact, the very name creatine comes from the Greek kreas, meaning “flesh” – the ancients unknowingly associated it with meat for good reason.

If it’s natural, why the supplement? Well, scientists discovered that by taking extra creatine (typically 3–5g a day), muscles can store up to ~20% more than normal . That boost can translate into a bit more power and endurance in those high-intensity efforts, a slightly greater training stimulus, and over weeks, a small increase in muscle mass and strength gains . It’s one of the few supplements that has stood up to rigorous research: study after study confirms that creatine improves performance in short burst activities (think weightlifting, jumping, short sprints) and helps athletes gain lean mass when combined with training . Moreover, it has an impressive safety record – no evidence of harm in healthy individuals and minimal side effects in the short or long term . As the International Society of Sports Nutrition bluntly states, creatine monohydrate is “the most effective ergogenic supplement” for increasing high-intensity exercise capacity . It’s even being studied for potential benefits like improved brain function and injury recovery . In short, creatine works as advertised: it’s not snake oil or “steroids lite” (common misconceptions our mothers might have ), but a well-understood compound that can genuinely enhance athletic performance by a notch.

Here’s the catch though – and it’s a big one for our teenage warriors: If you haven’t maximized those foundational pillars, creatine isn’t going to magically turn you into a beast. As coach Dan John quipped, “You can’t outrun your fork” – meaning you can’t out-supplement a poor diet or lazy program either. Many student-athletes see pro bodybuilders downing creatine and assume it’s the golden ticket. Supplement marketing often feeds this myth, portraying creatine as a shortcut to glory . But the reality is that most high school athletes aren’t yet training, eating, or sleeping at a level where creatine will make a noticeable difference . If your workouts are irregular or sloppy, if you’re skipping breakfast and skimping on protein, if you’re staying up till 2am on TikTok – creatine is about as useful as putting premium fuel in a car with flat tires. In the Mighty Oak Athletic podcast on this topic, the Coach Mike put it plainly: “Taking supplements to fix poor habits is like trying to patch a leaky boat without fixing the holes.” The fundamentals are the fix; creatine is just a potential enhancer once the ship is seaworthy.

That said, let’s assume our young athlete has his act together – he’s eating like a horse, training like a workhorse, and sleeping like a log. Might creatine help him reach that next level? Possibly, yes. Especially for those who:

• Compete at very high levels or in strength/power sports. If you’re a varsity sprinter, football lineman, or weightlifter aiming for college recruitment, the margins of improvement from creatine (a few percent extra power, an extra rep or two in the weight room) could be meaningful.

• Have low dietary creatine intake. Vegetarian or vegan athletes, for example, often have lower baseline creatine stores (since they avoid meat/fish) and tend to see a bigger performance boost from supplementation . An omnivorous athlete might already be closer to “full,” whereas someone with little creatine in their diet has more room to benefit.

• Are past puberty and near physical maturity. Creatine’s effects are better studied in adults. For 16-18 year olds who are physically mature and have trained for several years, creatine could provide an extra edge once all other variables are optimized.

Even in these cases, the benefits of creatine are incremental – we’re talking improvements you measure in percentages or seconds. For example, one review notes that a typical creatine regimen can increase an athlete’s power output or speed in short bursts by about 5-15% . Over a season of training, that might translate to lifting a few more pounds, or shaving a fraction off a sprint time. Not life-changing on its own, but at elite levels, small edges matter.

But what about drawbacks? Every choice in training has pros and cons, and creatine is no exception. Here’s an at-a-glance comparison to weigh the decision:

As you can see, creatine is a useful tool – but context is everything. For a dedicated young athlete who has “earned the right” through diligent training and diet, creatine can be that extra 2% push. But for the majority of student-athletes still working on consistency and base strength, the basics will provide vastly more progress than any supplement. Even the researchers at Nationwide Children’s Hospital concluded that there’s insufficient evidence that creatine consistently improves teen athletes’ performance, and they emphasize unknowns about its long-term effects in youth . On the other hand, they found that concerns about short-term safety (like muscle cramps or dehydration) were largely unfounded in healthy teens studied . In plain English: creatine probably won’t hurt you – but it might not help as much as you think, unless you’re already near your peak.

So, where does creatine fit in? It fits in as the last 5%, the final polish on a well-honed program. It’s the modern equivalent of a knight sharpening an already forged sword. The sword won’t cut much if it’s flimsy to start with; but if it’s strong steel, a fine sharpening can make it keener. Likewise, food, practice, and rest do the heavy forging of a young athlete’s performance. Creatine (and any supplement, really) should come only after those bases are covered – and even then, with modest expectations. In many cases, a teen might opt to wait until college or late high school to consider it seriously. There’s plenty of time to grow without it; recall that Milo won six ancient Olympic titles fueled mainly by beef and bread!

Before we wrap up, let’s move from theory to practice. What actionable steps can athletes, coaches, and parents take from this knowledge?

Action Steps for Athletes, Coaches, and Parents

For Student-Athletes: Ultimately, your strength and performance are built in the kitchen, gym, and bedroom (sleep!). Nail those basics. Make a plan for eating well: prioritize whole foods in every meal – quality protein, fruits/veggies, and good carbs. (If you’re not sure how, ask a coach or nutritionist; learning to cook a few simple meals is a game-changer for a young man.) Commit to your training program – log your workouts, aim to improve slightly each week, and don’t skip the “boring” stuff like warm-ups or mobility work. Treat sleep as seriously as practice: set a consistent bedtime, and aim for at least 8 hours (your body will thank you on game day). If you’re considering creatine, talk to a knowledgeable coach or doctor first. Make sure you’re hydrated and understand that you must take it consistently. But only consider it once your nutrition, training, and recovery are firing on all cylinders. As the saying goes, “earn your creatine” by first doing everything else right. You might even find you’re performing so well that you don’t feel a need for the extra boost!

For Coaches: Model and reinforce the message that fundamentals come first. Educate your athletes on how muscle is really built – through consistent effort and proper fuel, not magic powders. It can help to share anecdotes of sports legends or even your own experience to drive the point home (e.g. “In my college days, our best seasons came when our team focused on eating and sleeping right – supplements were never the focus”). Create a team culture where meals, hydration, and sleep are part of the training discussion. Some coaches hold “nutrition check-ins” or challenges (like who can pack the healthiest lunch, or keep a sleep log) to make the basics engaging. If an athlete asks about creatine, don’t dismiss him outright – instead, use it as a teaching moment. Go over the pros and cons table together. Emphasize that if they want to try it, they must do so responsibly (proper dosing, no sketchy brands) and only after they’ve shown maturity in their habits. By guiding them to focus on what’s in their control (diet, effort, rest), you’re not just building better athletes, you’re building disciplined young men. That is coaching at its finest.

For Parents: You are the ultimate support system for your student-athlete. Start by ensuring the home environment makes the healthy choice the easy choice. Stock the fridge and pantry with nutritious foods – lean proteins, milk or yogurt, whole grains, fruits, nuts. Cook family dinners when possible; a home-cooked steak with veggies and rice not only fuels performance but also creates opportunities to bond and instill good eating habits. Encourage reasonable bedtimes by setting a household routine (for example, a digital curfew where devices get turned off an hour before bed – perhaps a tough sell, but even instituting “no phones in bed after 10 PM” can significantly improve sleep quality). Model these behaviors yourself if you can; teens notice when dad is burning the midnight oil or skipping meals, so try to walk the talk. When it comes to supplements, educate yourself alongside your child. If your son asks for creatine, have an open conversation. Consider scheduling a meeting with a sports nutritionist or the coach to discuss it together. Focus on the message that supplements are supplemental – they add to an already strong foundation. Ensure your athlete isn’t using creatine as a crutch or a substitute for effort. And importantly, monitor any supplement’s use: buy from reputable brands (third-party tested for purity), and watch that the recommended doses are followed. By being informed and involved, you help your child make wise, safe choices and keep the emphasis on long-term health over short-term hype.

At the end of the day, the journey of a young athlete is about building character and discipline as much as building muscle. Embracing the fundamentals of nutrition, movement, and sleep first will not only maximize performance naturally – it will forge habits of resilience and self-mastery. Creatine, used appropriately, can be a beneficial addition for some. But it’s just that: an addition, not the foundation. As the folks at Mighty Oak Athletic like to say, “Build strong roots and you’ll grow mighty and tall.”  Focus on the roots – the steak on your plate, the hours under the bar, the lights out by 10 PM – and you’ll be amazed at what your body can achieve naturally. Then, if you choose to, sprinkle in a supplement like creatine for that extra polish. By approaching performance this way, you honor the timeless wisdom of men like Milo (who knew the value of a good meal), and set yourself up for success both on and off the field.

In an era of quick fixes, choosing the harder road of fundamentals first is a mark of true manliness – it shows patience, wisdom, and dedication to doing things right. So eat heartily, train diligently, sleep deeply, and carry on the tradition of strength with integrity. The results – a stronger body, a sharper mind, and the confidence of genuine improvement – are well worth the effort. And remember: supplements may come and go, but solid habits will carry you through a lifetime of challenges.

From Playgrounds to Weight Rooms: Building Resilient Young Athletes

Strength Training for Young Athletes: A Forgotten Rite of Passage for Boys and Girls

There was a time when kids didn’t have to be told to get strong. Strength was part of life—climbing trees, hauling buckets of water, playing rough-and-tumble games that built real-world resilience. Before the rise of year-round organized sports, kids developed natural strength through play, manual labor, and daily movement.

Fast forward to today, and the landscape has shifted. Young athletes are more specialized than ever—yet physically weaker than past generations. Instead of well-rounded movement, they spend year-round in a single sport, repeating the same motions over and over. A 10-year-old baseball player throws thousands of pitches but never strengthens his back or legs. A young soccer player sprints and cuts for hours but never builds the foundational strength to absorb impact. The result? Injuries, burnout, and kids leaving sports long before they reach their potential.

What if we reframed strength training not as an optional extra but as a rite of passage—a necessary step in building strong, capable young athletes, regardless of gender?

Where We Went Wrong: Specialization Without Strength

Jack, 10, is a pitcher. A talented one. He plays spring, summer, and fall baseball, then spends winter in the cages and throwing bullpens indoors. His father tells me, “His velocity is down, and his arm is always sore.” Jack has been playing more than ever—but getting weaker.

Mia, 11, is a soccer player. She trains year-round, bouncing between outdoor and indoor leagues, plus extra skills sessions. She’s been complaining about knee pain for months, but no one wants her to take time off. “She’s afraid she’ll fall behind,” her mother tells me.

Jack and Mia are not unique. Across the country, kids are playing sports harder than ever but training their bodies less than ever. Their overuse injuries aren’t random bad luck—they’re the result of a culture that prioritizes skill work over fundamental strength.

We wouldn’t build a house on a weak foundation, yet we expect young athletes to perform at high levels without first fortifying their bodies.

The Strength That Used to Be Built Naturally

Our grandparents didn’t need structured strength training because life made them strong. They walked or biked everywhere, carried heavy loads, climbed, ran, and played hard. Their strength was functional, earned through necessity.

Today’s young athletes are training differently. The rise of single-sport specialization has robbed kids of natural movement variety. Instead of playing different games, running, climbing, and lifting, they spend their time in repetitive, isolated movements that overdevelop some muscles while neglecting others. The lack of general strength creates imbalances and weaknesses that lead to injuries.

This isn’t just anecdotal. Science backs it up:

• A 2016 study found that strength training reduced sports injuries by up to 66% (Lauersen et al., 2016).

• The National Strength and Conditioning Association (NSCA) states that strength training improves movement mechanics and helps young athletes tolerate the demands of sport better (NSCA, 2020).

• The American Academy of Pediatrics (AAP) confirms that there is no evidence strength training stunts growth or harms development (AAP, 2021).

In short, strength training doesn’t damage young athletes—it protects them.

A Return to Strength: The Movements Every Young Athlete Needs

If we want to build resilient, capable young athletes—both boys and girls—we need to bring strength training back into their development. Not as an afterthought, not as “extra credit,” but as a core part of their athletic and personal growth.

What does this look like? Simple, functional movements that build real-world strength. Before any young athlete touches a barbell, they should master these seven essential movement patterns:

1. Squat – Builds lower-body power and mobility.

2. Push – Push-ups strengthen the chest, shoulders, and triceps.

3. Pull – Rows develop back strength, balancing out all the forward movement in sports.

4. Hinge – Hip bridges and deadlifts strengthen the posterior chain, critical for speed and durability.

5. Core Stability – Planks teach midsection control and prevent wasted energy in movement.

6. Carry – Farmer’s carries improve grip strength, posture, and overall resilience.

7. Crawl – Bear crawls develop coordination, endurance, and full-body strength.

Jack’s training focused on pulling and posterior chain work to counteract his constant throwing. Within weeks, his arm felt stronger, and his velocity returned. Mia’s training built single-leg strength and hip stability, and her knee pain disappeared. Neither stopped playing their sport—they just got stronger.

Why Strength Training is a Rite of Passage for Boys and Girls

For centuries, strength was a defining trait of capability. It wasn’t about aesthetics—it was about functionality, resilience, and self-sufficiency.

We don’t live in a world where physical capability is required for daily survival anymore, but that doesn’t mean we should discard it. Strength still matters. And for young athletes, learning to build and use their strength is a lesson that extends beyond sports.

• Strength teaches discipline—progress isn’t instant, but earned through consistency.

• Strength builds resilience—injuries are less frequent, and setbacks are handled better.

• Strength develops mental toughness—pushing through discomfort to accomplish something hard.

If we want to raise young athletes who are strong in body and mind, we must reintroduce strength training as a core component of their development.

Not as an optional extra.

Not as a last resort when pain starts creeping in.

But as a rite of passage.

Time to Reclaim Strength

Jack still plays baseball, and Mia still plays soccer. But now, they have the strength to handle their sport rather than be broken by it.

If your child is playing sports year-round, they need strength training. Not for bulk, not for aesthetics, but for longevity, performance, and durability.

Find a coach or trainer who understands age-appropriate, sport-specific strength work and get them started. Because in the end, every young athlete will have to choose between two paths: build strength now, or pay for its absence later.

Better to build it.

How to Fix the Biggest Mistake in Youth Sports Training: Why More Practice Isn’t Making Your Child a Better Athlete

Mighty Oak Athletic Podcast S2:E37 - How to Fix the Biggest Mistake in Youth Sports Training: Why More Practice Isn’t Making Your Child a Better Athlete

The Overworked Young Athlete

Ten-year-old Jack steps onto the pitcher’s mound for another game, his shoulder aching from weeks of non-stop throwing. It’s late October, and his fall baseball league is wrapping up. But there’s no break—winter means weekly sessions at the indoor batting cage, long bullpen sessions on turf, and strength band exercises his coach recommends to keep his arm fresh. Come spring, he’ll jump right into travel ball, then summer tournaments, and before he knows it, another fall season begins. Jack hasn’t played another sport since he was seven. There’s no time.

Across town, Mia, 11, sprints up and down the soccer field, her knee throbbing. Her club team just finished their outdoor season, but indoor winter league starts next weekend. She’ll play futsal twice a week, have skills training on Tuesdays, and squeeze in private coaching on Fridays. Then, when the spring outdoor season begins, her schedule will only get more intense. She hasn’t touched a basketball or picked up a tennis racket in years—soccer is all she knows.

Jack and Mia are not alone. Today’s youth sports culture encourages single-sport specialization at a young age. Parents are told that if their child wants to compete at a high level, they need to commit early. That means baseball kids are playing nearly year-round—spring, summer, and fall leagues, followed by winter hitting and pitching practice. Soccer kids, hockey kids, basketball kids—each are locked into the same cycle, repeating the same motions for years on end.

The result? Jack’s once-effortless throws are losing velocity, and his arm feels weaker with each game. Mia’s knee pain has been lingering for months, and she’s starting to favor one leg when she runs. They’re not improving—they’re breaking down. The injuries creeping in are not random bad luck; they’re the consequence of doing the same repetitive motions, without rest, for years. They don’t need more practice. They need to build strength.

Strength Training: The Missing Piece

Jack’s dad notices his son wincing after a bullpen session. Worried, he takes him to Coach Mike at Mighty Oak Athletic, a strength coach specializing in youth athletes. He listens as Jack’s dad explains the non-stop throwing, the shoulder fatigue, and the declining performance. He’s heard this before. “Jack doesn’t need another week of rest,” Coach Mike says. “He needs strength training.”

Jack’s mom raises an eyebrow. “Strength training? Won’t that make him too bulky? And isn’t lifting weights bad for kids?”

Coach Mike shakes his head. “That’s a common myth. Done right, strength training is not only safe—it’s the best thing Jack can do to protect his arm and play better.”

Jack’s situation is no different from Mia’s. She’s been dealing with nagging knee pain for months. Her parents, worried about the wear and tear of year-round soccer, bring her in for a session with Coach Mike. “Mia’s knee isn’t the problem,” he explains after a movement assessment. “Her hips, glutes, and core are weak, and that’s putting extra stress on her knees.”

Coach Mike tells both families the same thing: youth strength training is not about lifting heavy weights. It’s about building a foundation of strength, balance, and mobility to handle the demands of their sport. The kids don’t need to stop playing, but they do need to train their bodies to handle the stress.

What the Research Says: Strength Training Lowers Injury Risk

Jack’s mom remembers hearing that weightlifting could damage growth plates, but when she looks into the research, she’s relieved. The American College of Sports Medicine (ACSM) states that there is no evidence that strength training negatively impacts a child’s growth potential (ACSM, 2018). The National Strength and Conditioning Association (NSCA) and the American Academy of Pediatrics (AAP) also agree that youth strength training is not only safe but beneficial when properly supervised (NSCA, 2020, AAP, 2021).

More importantly, studies show that young athletes who incorporate strength training have a lower injury rate than those who don’t.

• A 2016 meta-analysis found that strength training reduced sports-related injuries by up to 66% in youth athletes (Lauersen et al., 2016).

• A 2019 study published in Sports Medicine concluded that strength training improves neuromuscular control, reducing stress on joints and lowering overuse injuries (Faigenbaum et al., 2019).

• The NSCA’s position paper on youth training states that a properly designed program improves muscle strength, motor control, and reduces injury risks in sports like baseball, soccer, hockey, and basketball (NSCA, 2020).

A Simple At-Home Strength Training Program for Young Athletes

Coach Mike recommends a bodyweight program that Jack and Mia can do 2-3 times per week, requiring no special equipment. It focuses on the seven foundational movement patterns all young athletes need:

1. Push: Push-Ups (builds upper body strength)

2. Pull: Towel Rows (strengthens back and arms)

3. Squat: Bodyweight Squats (develops leg power)

4. Hinge: Hip Bridges (improves hip and glute strength)

5. Core: Planks (builds core stability)

6. Carry: Farmer’s Carry with household items (improves grip and overall strength)

7. Crawl: Bear Crawls (enhances coordination and total-body strength)

Each workout takes 20-30 minutes, and kids should focus on quality over quantity—good form is more important than reps.

The New Path for Youth Athletes

As another baseball season rolls around, Jack feels different. His arm is stronger, his body feels balanced, and he’s not dreading long throwing sessions anymore. Mia, back on the soccer field, finds herself outrunning defenders instead of limping through games. Their secret wasn’t more reps in the batting cage or longer practices—it was strength training.

Their parents, once skeptical, now advocate for other families to do the same. Jack’s dad even shares with other baseball parents: “We thought he needed more pitching practice. Turns out, he just needed to get stronger.”

For parents watching their kids grind through another year of non-stop sports, the lesson is clear: repeating the same motions without building strength is a path to burnout and breakdown. Strength training isn’t just helpful—it’s necessary.

Jack and Mia’s story isn’t unique. It’s happening to thousands of kids across the country. The good news? The solution is simple. A few strength sessions a week can change everything. Stronger today, stronger tomorrow—that’s the real secret to longevity in sports.

Competing at Your Strongest Weight: Perform Your Best Without Cutting or Gaining Weight

The Dangers of Weight Cutting and Unhealthy Weight Gain in Youth Sports

In the pursuit of success, young athletes and their parents often believe that cutting or adding weight for competition is the key to gaining an advantage. Sports like wrestling and powerlifting encourage athletes to fit into specific weight classes, while contact sports like football and hockey sometimes push athletes to bulk up for size. However, these extreme weight manipulation tactics can have serious negative effects on a child’s long-term health, performance, and well-being.

The Risks of Cutting Weight

Many young wrestlers and powerlifters go to extreme lengths to cut weight in order to compete in a lower weight class. They dehydrate themselves, drastically reduce calorie intake, and even engage in excessive cardio to shed pounds quickly before weigh-ins. These methods may help them make weight, but they come at a cost:

• Loss of Muscle and Strength – Rapid weight loss often leads to muscle breakdown, leaving the athlete weaker rather than stronger. Strength training should focus on increasing lean muscle mass and power, not shrinking the body at the expense of performance.

• Fatigue and Poor Performance – Dehydration and undernourishment result in low energy levels, slow reaction times, and decreased endurance, making it harder for the athlete to perform at their best.

• Increased Risk of Injury – A weaker, underfed body is more prone to injuries. Strength and power come from proper training and nutrition, not from being the smallest competitor.

• Long-Term Health Issues – Extreme dieting at a young age can harm metabolism, stunt growth, and create an unhealthy relationship with food that may last a lifetime.

Rather than focusing on cutting weight, young athletes should prioritize eating a nutrient-dense diet that fuels their growth, enhances strength, and improves endurance. A well-fed athlete is a strong athlete.

The Risks of Unhealthy Weight Gain

On the other side of the spectrum, sports like football and hockey often pressure young athletes to “bulk up” in order to be bigger and harder to tackle. Unfortunately, many interpret this as a need to consume excessive calories without regard for quality. This often leads to:

• Unhealthy Fat Gain – Simply adding weight without building muscle through strength training results in excess body fat, which does not improve athletic performance. Carrying unnecessary fat can slow down movement, reduce endurance, and increase injury risk.

• Poor Nutrition and Health Risks – Overeating processed foods, sugars, and unhealthy fats increases the risk of conditions like high cholesterol, high blood pressure, and insulin resistance at an early age.

• Reduced Speed and Agility – Strength and power come from lean muscle mass, not from excess fat. Speed and agility are crucial in all sports, and being too heavy in the wrong way can hinder an athlete’s ability to move effectively.

Instead of force-feeding calories, young athletes should eat to fuel performance and natural muscle growth. This means focusing on whole, nutrient-dense foods that provide protein, healthy fats, and complex carbohydrates to support their training.

The Right Way to Grow and Compete

Whether an athlete is in wrestling, powerlifting, football, or hockey, their goal should not be to manipulate weight, but rather to build a strong, well-fueled body through proper nutrition and strength training. This means:

1. Eating a Balanced Diet – Focus on lean proteins (chicken, fish, eggs, beans), healthy fats (avocados, nuts, olive oil), and complex carbohydrates (fruits, vegetables, whole grains). These foods provide essential vitamins, minerals, and nutrients that support both growth and performance.

2. Strength Training for Muscle Growth – Training should focus on progressive strength and conditioning that naturally increases lean muscle mass and power without the need for extreme weight gain or loss.

3. Hydration and Recovery – Staying hydrated and getting enough sleep are just as important as training and nutrition in supporting athletic performance and growth.

4. Competing at a Healthy Weight – It’s better to be strong at a natural weight than weak from cutting or sluggish from excess weight gain. Competing at a weight that aligns with an athlete’s natural growth allows them to perform at their best and stay healthy long-term.

Young athletes are in a critical stage of development. Their bodies are growing, their muscles are forming, and their bones are strengthening. Restricting food to cut weight or consuming excess junk to gain weight does more harm than good. Instead of chasing a number on a scale, they should be eating to fuel their growth, training to build strength, and competing at their natural, healthiest weight. Strength, endurance, agility, and long-term health are far more important than any short-term weight class advantage.

At Mighty Oak Athletic, we emphasize the right way to train and fuel young athletes, ensuring they develop strong, resilient bodies that will serve them well beyond their youth sports careers.

Compete strong. Train smart. Eat to perform.

Understanding the 2025 USA Weightlifting A/B Standards and New IWF Weight Categories

Weightlifting continues to evolve, and the latest update from USA Weightlifting (USAW) introduces key changes to qualification standards and weight categories for 2025. These changes impact how athletes qualify for national teams, including the Senior Pan-American Championships and Senior World Championships.

At Mighty Oak Athletic, we emphasize strength training as a foundation for sports performance and injury prevention, and staying informed on these updates is crucial for student-athletes, coaches, and parents. Below, we break down the main points and what they mean for competitive weightlifters.

Key Takeaways

• New IWF Weight Categories take effect on June 1, 2025.

• Athletes must qualify for the Senior Pan-American Championships (PAC) using the current weight categories.

• Athletes can qualify for the Senior World Championships using either the current or new weight categories—whichever provides them with the highest ranking.

• 2025 A/B standards are based on a revised statistical model accounting for Olympic and non-Olympic weight categories.

Current vs. New Weight Categories

The IWF has adjusted bodyweight categories, impacting how athletes will be ranked and qualify for national and international events.

Current Weight Categories (Until May 31, 2025)

Men (Junior & Senior): 55kg, 61kg, 67kg, 73kg, 81kg, 89kg, 96kg, 102kg, 109kg, +109kg

Women (Junior & Senior): 45kg, 49kg, 55kg, 59kg, 64kg, 71kg, 76kg, 81kg, 87kg, +87kg

New Weight Categories (Effective June 1, 2025)

Men (Junior & Senior): 60kg, 65kg, 71kg, 79kg, 88kg, 98kg, 110kg, +110kg

Women (Junior & Senior): 48kg, 53kg, 58kg, 63kg, 69kg, 77kg, 86kg, +86kg

For youth competitors, the category changes follow a similar pattern, adjusting the weight divisions accordingly.

Breaking Down the 2025 A/B Standards

USAW sets annual A and B standards based on international rankings, determining eligibility for national teams. The 2025 standards have been adjusted using Q-point calculations, ensuring fair competition across Olympic and non-Olympic weight classes.

• A standards are based on the 12th place average of IWF rankings over the past three years.

• B standards are set at 95% of A standards, with additional tiered standards for Junior, Youth, and U15 lifters.

How This Affects Qualifying for USAW National Teams

Senior Pan-American Championships

• Athletes must qualify under the current weight categories.

• The rankings are based on the percentage of the 2025 A standards in these categories.

• Once qualified, USAW will work with athletes to determine their new competition weight class.

Senior World Championships

• USAW will create a single ranking list that includes both current and new weight categories.

• Athletes will qualify based on their highest ranking percentage of the respective 2025 A standard.

• For example, if an athlete ranks higher at M73 (107%) than M79 (102%), they will be ranked as M73.

• After selection, USAW will work with the athlete and their coach to decide their competition weight class.

What This Means for Student-Athletes and Coaches

1. Continue training and competing in your current weight category until June 1, 2025.

2. Adapt to new weight categories strategically—athletes may need to adjust their body composition and training plans.

3. Stay competitive by monitoring your A/B standard rankings—choosing the right weight category could maximize qualification opportunities.

4. Consult with coaches and USAW officials to ensure the best possible ranking strategy.

Final Thoughts

For weightlifters at Mighty Oak Athletic and beyond, these changes highlight the importance of strategic planning, performance tracking, and adaptability. The transition to new weight categories will create challenges but also opportunities for athletes to refine their competitive edge.

For any further clarifications, athletes are encouraged to reach out to the USAW Sport Performance Team at usaw@usaweightlifting.org.

By staying informed and adjusting training approaches accordingly, athletes can maximize their competitive potential and qualify for top-tier events in 2025 and beyond.

Train smart. Stay strong. Compete at your best.

Build a Strong Core for Athletic Performance: At-Home Core Workout for Young Athletes

Mighty Oak Athletic Podcast S2:E35 - Build a Strong Core for Athletic Performance: At-Home Core Workout for Young Athletes

Building Core Strength for Student Athletes

Core strength is a crucial element of athletic performance, directly impacting stability, power, and injury prevention. For student athletes, developing a strong core lays the foundation for success in any sport. One of the most effective and accessible exercises for core stability is the shoulder tap—a simple yet highly effective movement that reinforces total-body control.

Why Shoulder Taps Matter

Shoulder taps specifically target the deep stabilizer muscles of the abdomen, including the transverse abdominis, obliques, and rectus abdominis (the “six-pack” muscles). Unlike traditional sit-ups or crunches, which mainly focus on surface-level muscles, shoulder taps require full-body engagement to maintain proper alignment. The challenge of shifting weight from one arm to the other while keeping the core braced improves balance, coordination, and anti-rotational strength, all of which are essential for sports performance.

This type of isometric control translates directly to sport-specific movements. Whether holding a solid defensive stance in basketball, maintaining control during a wrestling match, or staying strong through contact in football, athletes with a stable core have an undeniable advantage.

Proper Shoulder Tap Form

To get the most out of this exercise and avoid compensation patterns that could lead to injury, proper form is key. Follow these steps:

1. Start in a High Plank Position

• Place your hands directly under your shoulders and extend your legs straight back, balancing on the balls of your feet.

• Keep your body in a straight line from head to heels, avoiding any sagging in the lower back or excessive arching.

2. Engage the Core

• Tuck your tailbone slightly to activate the deep core muscles.

• Draw the belly button in towards the spine to prevent excessive hip movement.

• Squeeze your thighs by pulling the kneecaps up, which ensures full-body engagement.

3. Perform the Tap

• Keeping the core engaged and hips level, lift your right hand to tap your left shoulder.

• Lower the right hand back to the ground in a controlled motion.

• Repeat with the left hand tapping the right shoulder.

4. Control the Movement

• Avoid twisting the hips or letting them sway from side to side.

• Maintain steady breathing—inhale as you lower the hand, exhale as you tap.

5. Repetitions and Progression

• Start with 10 reps per side and work up to 15-20 reps per side for increased endurance.

• To make the exercise harder, slow down the tempo, elevate the feet, or add a pause at the top of each rep.

At-Home Core Bodyweight Training Program

This program is designed for student athletes to build core strength and stability without needing equipment. Perform this routine 2-3 times per week, either as part of a warm-up, cool-down, or a standalone core session.

Core Circuit (3 Rounds)

1. Shoulder Taps – 10-15 reps per side

2. Plank Hold – 30-45 seconds

3. Dead Bug – 10 reps per side

4. Side Plank Hip Lifts – 10 reps per side

5. Glute Bridge March – 10 reps per side

Exercise Breakdown

• Plank Hold: Maintain a strong plank position, keeping the hips level and core braced.

• Dead Bug: Lay on your back, extend one arm and the opposite leg while keeping the core tight.

• Side Plank Hip Lifts: Start in a side plank and lower the hip towards the floor before lifting back up.

• Glute Bridge March: Perform a glute bridge and alternate lifting one knee towards the chest while keeping hips elevated.

Why This Matters for Student Athletes

A strong core is not just about aesthetics—it’s about function. Athletes who commit to regular core training experience:

• Improved balance and control in dynamic movements

• Injury prevention, reducing the risk of low back pain and muscle imbalances

• Better transfer of power, enhancing speed, agility, and explosiveness

• Stronger posture and endurance, leading to better performance throughout a game or competition

Shoulder taps and the accompanying core program are simple yet powerful tools for student athletes looking to maximize their strength and performance. By focusing on form, control, and consistency, athletes can develop a rock-solid core that translates to better movement, resilience, and dominance in their sport.

Stay consistent, stay strong, and keep building!

How To Train Like an Athlete in Your Daily Routine

Mighty Oak Athletic Podcast S2:E34 - How To Train Like an Athlete in Your Daily Routine: Small Daily Efforts Build Athletic Excellence and Longevity

Do the Work: How Small Daily Efforts Build Athletic Excellence and Longevity

While flipping through a magazine this week, I came across an ad from a well-known manufacturer promoting their latest innovation—slip-on shoes. “No more bending over! Never touch your toes again!”

A statement like this may seem harmless at first glance, but when you step back and think about it, the underlying message is dangerous. It’s akin to telling someone, “You don’t need to learn how to swim—let’s just drain the pool!”

This mindset—avoiding physical effort at all costs—has become far too common. And it’s a terrible way to go through life.

Movement is Not Optional

Being able to hinge at the hips and move well is not a luxury—it’s a necessity. This basic movement pattern is fundamental to both sports performance and daily life.

Think about it:

• Picking up a laundry basket? That’s a deadlift.

• Lifting a child off the ground? That’s a hip hinge.

• Carrying grocery bags? That’s a loaded carry.

• Putting on your shoes? That’s balance, coordination, and flexibility in action.

Yet, too many people take the path of least resistance. They let someone else load their groceries into their car, avoid carrying heavy objects, and use every shortcut available. But by avoiding these small daily movements, they’re training their bodies to be weak and fragile.

For student athletes, this mindset can be the difference between success and injury. Avoiding physical effort leads to muscular imbalances, weak joints, and poor coordination—all of which increase the risk of injuries in competition.

Training for Life and Sport

Every moment of the day is an opportunity to improve. Something as simple as putting on your shoes can train your balance and flexibility.

Instead of just bending down to tie laces, make it a drill:

1. Stand on one leg.

2. Lift the other foot and put on a sock.

3. Switch legs and repeat.

4. Do the same with your shoes.

Mastering small movements like these will build a foundation of strength, stability, and control—all of which translate directly to better performance in sports, fitness, and life.

The Effort Mindset

We live in a world that encourages convenience at every turn. But just because something can be done with less effort doesn’t mean it should be.

• Take the stairs, not the escalator.

• Carry your groceries, don’t push the cart.

• Walk further, not closer.

• Do the work.

This is not just about staying active. It’s about adopting the mindset that effort leads to strength—physically, mentally, and emotionally. It’s about leaning into challenges rather than looking for the easiest way out.

For student athletes, this lesson is especially critical. Effort is the currency of success. The same discipline that helps you grind through training, recover from setbacks, and push through fatigue will also make you more resilient in life.

Final Thought

If you avoid small physical challenges today, you’ll struggle with bigger ones tomorrow. Weakness and fragility don’t happen overnight; they accumulate from a lifetime of shortcuts.

So, the next time you see an ad promising to make life easier, reject it. Instead, embrace the work. Strength isn’t just built in the gym—it’s built in every moment you choose effort over ease.

Because in sports, in life, and in longevity, the hard way is often the right way.

How to Design Training Programs That Work for Every Student Athlete

The Role of Evidence-Based Practice in Student Athlete Sports Performance and Injury Prevention

When it comes to developing strong, capable, and resilient student athletes, evidence-based practice (EBP) serves as a cornerstone for both improving sports performance and reducing the risk of injuries. EBP in strength and conditioning is all about combining scientific research with the expertise of skilled coaches to create customized training programs that meet the unique needs of each athlete.

What Is Evidence-Based Practice?

EBP integrates the latest scientific research with the practical experience and judgment of coaches. This approach ensures that every athlete’s training program is designed with their physical abilities, personal preferences, and values in mind. It’s not just about following a rigid formula from a textbook—EBP is about applying research findings in a way that works for individual athletes.

For example, research may show that incorporating eccentric exercises (slow, controlled movements that focus on lengthening muscles) can improve strength and reduce injury risk. However, it’s the coach’s expertise that determines how and when to incorporate these movements into an athlete’s routine, tailoring the approach to their sport and training goals.

Why Evidence-Based Practice Matters for Student Athletes

1. Improved Sports Performance

EBP allows coaches to focus on training methods proven to enhance specific physical abilities. For instance, peer-reviewed research may highlight how plyometric training improves explosive power—a critical skill for sports like basketball, soccer, and volleyball. By applying this knowledge, coaches can ensure athletes build the speed and agility they need to excel on the field or court.

2. Injury Prevention

Sports injuries, especially among young athletes, are often preventable. Research shows that strength training focused on balance, mobility, and muscle coordination can significantly lower injury risks. For example, a study on youth soccer players found that implementing a neuromuscular warm-up routine reduced ACL injuries by 50%. Combining this research with a coach’s understanding of an athlete’s unique movement patterns ensures a safer and more effective approach.

3. Adaptability to Individual Needs

Every student athlete is different. EBP enables coaches to adjust training programs based on factors like age, skill level, and sport-specific demands. For example, while a group-based study might show benefits for a particular exercise, an experienced coach will know how to tweak that exercise to fit an athlete recovering from an ankle sprain.

Applying EBP to Student Athlete Training Programs

At Mighty Oak Athletic, we use EBP to design programs that help student athletes improve performance while staying injury-free. Here’s how:

• Strength Development: Incorporating proven exercises like squats, deadlifts, and push presses, while adjusting weight, sets, and reps based on each athlete’s development and recovery needs.

• Mobility Work: Using evidence-backed stretches like the runner’s lunge and pigeon pose to enhance flexibility and reduce injury risks.

• Progressive Overload: Gradually increasing training intensity in line with research to ensure steady gains without overtraining.

• Neuromuscular Training: Including agility drills and balance work, based on studies that show these methods reduce the likelihood of lower-body injuries.

The Coach’s Role: Turning Research Into Results

Scientific research provides the foundation for EBP, but it’s the coach who brings it to life. Coaches are essential in interpreting research findings and applying them in ways that resonate with each athlete. They bridge the gap between data and the athlete’s day-to-day reality, using their expertise to design interventions that address both performance goals and safety concerns.

For example, while a research paper may recommend a specific warm-up for reducing injuries, a coach might modify the sequence to fit the time constraints of a high school practice. Similarly, when there’s limited research for specific demographics, such as female athletes in certain sports, a coach relies on their experience and creativity to adapt strategies and monitor outcomes.

Building Stronger, Safer Athletes

At Mighty Oak Athletic, we believe that training programs built on evidence-based practice empower student athletes to reach their full potential while minimizing the risk of injuries. By integrating the latest research with our expertise, we help athletes not only perform better but also develop the strength, resilience, and confidence to stay in the game longer.

Through EBP, we ensure that every athlete’s journey is guided by the best of both science and coaching—because every rep, every drill, and every decision matters when it comes to their success and safety.

Let’s continue to build a foundation of strength and safety, one athlete at a time.

The Surprising Reason Why Your Child’s Sports Team Needs Stronger Safety Policies

Creating Safer Sports: Understanding SafeSport and How Parents Can Make a Difference

Sports play a crucial role in the physical and emotional development of children, but ensuring a safe environment for young athletes is paramount. SafeSport, led by the U.S. Center for SafeSport, is a nonprofit dedicated to preventing and addressing abuse in sports. This program establishes guidelines and provides resources to protect athletes from sexual, physical, and emotional misconduct while fostering positive environments.

What is SafeSport?

SafeSport offers a comprehensive framework for creating safer sports environments, emphasizing prevention, recognition, and response. The program’s core initiatives include:

1. Proactive Training: Equipping coaches, athletes, and parents with the knowledge to identify and prevent abuse.

2. Policies for Protection: Promoting clear guidelines, such as the Minor Athlete Abuse Prevention Policies (MAAPP), to minimize risk in adult-minor interactions.

3. Incident Reporting: Providing clear channels for reporting misconduct, ensuring timely and effective responses.

The Role of Parents in SafeSport

Parents play a vital role in supporting SafeSport’s mission. Here are actionable ways parents can contribute:

1. Foster Open Communication

• Encourage your child to share their feelings and experiences, whether positive or concerning.

• Create a safe space for discussions about boundaries, respect, and appropriate behavior.

2. Know the Policies

• Familiarize yourself with the SafeSport Code and your child’s sport organization’s abuse prevention policies.

• Discuss these policies with your child to ensure they understand what’s acceptable and what’s not.

3. Build Positive Relationships

• Maintain a respectful partnership with your child’s coach, grounded in trust and open communication.

• Be involved without overstepping boundaries, reinforcing team rules and modeling good sportsmanship.

4. Recognize Warning Signs

• Look for patterns or changes in your child’s behavior, emotional state, or health that may indicate misconduct.

• Be alert to potential grooming behaviors, such as a coach offering excessive one-on-one attention or crossing physical boundaries.

5. Report Concerns Immediately

• If you notice signs of misconduct or suspect abuse, report it to the relevant authorities, including the U.S. Center for SafeSport or law enforcement.

Why SafeSport Matters

A safe sports environment allows young athletes to thrive, fostering confidence, teamwork, and skill development without fear of harm. Emotional, physical, and sexual abuse can leave long-lasting scars, but programs like SafeSport empower parents, coaches, and communities to act as protectors and advocates for children.

Key Takeaways for Parents

• Prevention is Powerful: Stay informed about your child’s sport environment, and encourage them to trust their instincts.

• Communication is Key: Regularly check in with your child about their interactions and experiences in sports.

• Lead by Example: Model respectful behavior and support positive team culture.

By joining SafeSport’s mission, parents can help ensure sports remain a positive, transformative experience for every child. For more resources, visit the U.S. Center for SafeSport website or consult the detailed guidelines in the Parent and Guardian’s Handbook for Safer Sport.

Collective Effervescence to Improve Athletic Performance

Mighty Oak Athletic Podcast S2:E33 - Collective Effervescence to Improve Athletic Performance: Create a Stronger, Happier, and More Resilient Team

My son and I made our way to Wrigley Field over Memorial Day weekend to see Pearl Jam live in concert. The stadium was packed with middle-aged dads and their Gen Z kids, millennial city dwellers, and Boomers who just liked to experience “happenings.” As we navigated the tiny, antiquated corridors of the Friendly Confines, we found our seats in the 300 level, overlooking the field and stage. Tens of thousands of people surrounded us, all anxiously awaiting the show. The energy in the crowd was palpable, almost electric.

As we watched the stage crew prep for Eddie, Stone, and the guys to take the stage, my son and I chatted with our seatmates about other shows we had seen that summer—Green Day and the Smashing Pumpkins in Milwaukee!—or swapped stories of listening to Pearl Jam in our youth. Strangers just minutes earlier, we found ourselves laughing, reminiscing, and bonding over our shared love for the music and the moment.

While I never spoke to those people again, the camaraderie we shared in that moment was real and lasting. We were connected by a common purpose, a shared anticipation, and the collective energy of being part of something larger than ourselves. That experience stayed with me long after the final encore faded, a perfect example of what sociologist Émile Durkheim called collective effervescence.

Durkheim coined this term to describe the powerful feelings of connection and unity that arise when people gather for a shared purpose. These moments, he argued, remind us that we are part of something bigger, offering a sense of belonging and shared identity. Modern psychologists, like Adam Grant, have expanded on this idea, noting how these experiences aren’t limited to concerts or rituals—they can happen anywhere people come together to share energy and intention.

As a strength coach, I see this same phenomenon play out in small group strength training sessions with student athletes. Though the setting is different, the energy, connection, and camaraderie are just as profound—and the benefits go far beyond physical fitness.

The Science of Connection

Collective effervescence is more than just a feel-good concept; it’s backed by research. Durkheim’s early studies highlighted the psychological benefits of communal experiences, showing how they foster a sense of purpose and reduce feelings of isolation. Adam Grant notes that these moments of shared joy can also boost mental health, providing relief from stress and enhancing resilience.

For student athletes, who are often juggling academic pressures, competitive sports, and the complexities of adolescence, these shared experiences are critical. Small group strength training offers a unique opportunity to create these moments of connection while building physical and mental strength.

How Small Group Strength Training Creates Collective Effervescence

1. Shared Purpose and Energy

Just like a stadium of fans united by their love of Pearl Jam, a small group of athletes can generate a powerful collective energy when working toward a shared goal. Whether they’re pushing through a grueling circuit or cheering on a teammate attempting a personal best, the group’s focus and enthusiasm become contagious, lifting everyone’s performance.

2. Camaraderie Through Challenge

Strength training is hard work—it tests physical and mental limits. But when athletes face those challenges together, it creates a sense of camaraderie that can’t be replicated in individual training. The shared struggle and triumph build trust, confidence, and a deeper connection among teammates.

3. A Safe Space for Growth

Adolescence can be isolating, but small group training offers a supportive environment where athletes can be themselves, free from judgment. This sense of safety allows them to push beyond their comfort zones, whether that means attempting a heavier lift or opening up about their struggles.

4. Building Resilience Together

Facing and overcoming challenges in the gym builds resilience, especially when done alongside supportive peers. Athletes learn that they’re stronger than they think—not just physically, but mentally—and that they can lean on their teammates during tough times.

The Mental Health Benefits

In today’s fast-paced, high-pressure world, student athletes need more than just physical training—they need mental and emotional support. Small group strength training provides both:

• Reducing Stress: Exercise itself is a stress-reliever, releasing endorphins and reducing cortisol levels. Add in the social connection of a group, and the benefits multiply.

• Fostering Belonging: Feeling part of a team can combat the loneliness that many teens experience, providing a sense of purpose and connection.

• Building Confidence: Celebrating each other’s victories, no matter how small, helps athletes build self-esteem and a positive mindset.

Mighty Oak Athletic: More Than Just a Gym

At Mighty Oak Athletic, we design small group strength training sessions to create these moments of connection and collective energy. We’ve seen how athletes who train together grow not just as individuals, but as teammates, friends, and leaders. The confidence, resilience, and camaraderie they build in the gym translate to success on the field—and in life.

Collective effervescence isn’t just for stadiums and concerts. It’s in every cheer, every shared struggle, and every high-five in the weight room. It’s a reminder that we’re stronger together, and that the journey is just as important as the destination.

So the next time you see a group of student athletes training together, know that they’re building more than strength. They’re building connections, resilience, and the confidence to face whatever challenges come their way—on the field and beyond.

Ready to experience the power of collective effervescence in the gym? Join us at Mighty Oak Athletic and be part of something bigger.

Empowering Women Through Self-Defense: A Mighty Oak Athletic Program

In today’s world, confidence and safety go hand in hand, especially for women and girls navigating the challenges of modern life. Whether walking to the car at night, heading off to college, or simply enjoying time outdoors, knowing how to protect yourself is invaluable. That’s why the Mighty Oak Athletic Women’s Self-Defense Class is designed to empower participants with practical skills, situational awareness, and a renewed sense of confidence.

The Power of Preparedness

Our one-hour self-defense program is not just about learning techniques; it’s about cultivating awareness and preparedness. Many people operate in a state of distraction—scrolling through their phones in parking lots or jogging with headphones in, unaware of their surroundings. Through our training, participants learn to move from a state of vulnerability (Condition White) to a state of relaxed awareness (Condition Yellow), where they can identify and react to potential threats before they escalate.

This awareness is especially crucial for young women heading to college or new environments. By learning to recognize their surroundings and trust their instincts, participants leave feeling more confident and in control of their safety.

Practical Techniques for Real-Life Situations

A major focus of the class is on easy-to-learn, effective self-defense techniques. These include palm strikes, knee strikes, and wrist grab escapes—skills that are simple yet powerful tools in responding to physical threats. The training goes beyond teaching movements; it emphasizes transitioning from awareness to action. For instance, participants practice defensive stances and verbal barriers like saying “Stop!” or “Back off!” to set boundaries and deter potential threats.

Role-playing realistic scenarios, such as someone invading personal space or attempting to grab a bag, helps reinforce these skills in a safe, supportive environment. These drills are not only empowering but also fun, making the experience engaging and memorable.

Why It Matters

This program is more than just a class; it’s a step toward empowering women and girls to feel confident and capable in any situation. For moms and daughters, it’s an opportunity to bond and work together toward a shared goal of safety. For middle and high school girls, it’s a chance to build resilience and confidence as they prepare for new challenges, like attending college or engaging with unfamiliar environments.

The benefits of self-defense go beyond physical safety. They extend into every aspect of life, building mental toughness, improving self-esteem, and fostering independence. Participants leave the class not only with practical skills but also with a sense of accomplishment and confidence that carries over into their daily lives.

A Community Effort

Programs like this wouldn’t be possible without the support of our community and partners. Recently, we were honored to partner with lululemon to host a self-defense session for the National Charity League. Their support allowed us to extend this opportunity to even more women, reinforcing our shared commitment to empowering individuals through fitness and education.

Join the Movement

The Mighty Oak Athletic Women’s Self-Defense Class is designed for groups of up to 12 participants, making it ideal for mom-daughter duos, Girl Scout troops, or friends looking to learn together. With a focus on fun, practicality, and empowerment, this program offers invaluable tools for navigating today’s world with confidence and strength.

Safety starts with awareness, and strength begins with action. Join us for this transformative experience and take the first step toward greater personal safety and empowerment. Together, we can create a safer, stronger community—one participant at a time.

The Power of Mushrooms for Student Athlete Sports Performance

Mighty Oak Athletic Podcast S2:E32 - he Power of Mushrooms for Student Athlete Sports Performance: Unlocking Nutrition and Recovery

Mushrooms are one of nature’s hidden gems—a nutritional powerhouse that can enhance a student athlete’s performance, recovery, and overall health. Packed with vitamins, minerals, and antioxidants, mushrooms are an excellent addition to any sports nutrition plan. Let’s explore the benefits of mushrooms, the variety of types available, their nutritional value, and some creative ways to include them in your meals.

Why Mushrooms Matter for Athletes

1. Rich in Nutrients

Mushrooms are low in calories but high in essential nutrients like B vitamins (B2, B3, B5), vitamin D, selenium, and copper. These nutrients support energy metabolism, immune function, and bone health—key components for athletic performance.

2. Boosts Immunity

Mushrooms contain beta-glucans, which are compounds known to enhance immune function. For athletes exposed to intense training and stress, a strong immune system is vital for staying healthy and avoiding illness.

3. Supports Recovery

The antioxidants in mushrooms, such as ergothioneine and glutathione, combat oxidative stress caused by exercise. This helps reduce muscle soreness and speeds up recovery.

4. Promotes Gut Health

Mushrooms are a good source of dietary fiber, promoting a healthy gut microbiome. A well-functioning digestive system ensures efficient nutrient absorption, providing sustained energy for training and competition.

Types of Mushrooms and Their Benefits

• White Button Mushrooms: Affordable and versatile, these are rich in potassium and can support muscle function.

• Portobello Mushrooms: High in fiber and a great meat substitute, ideal for vegetarian athletes.

• Shiitake Mushrooms: Packed with lentinan, which supports the immune system.

• Oyster Mushrooms: High in protein and antioxidants, perfect for recovery.

• Maitake Mushrooms: Known for their ability to regulate blood sugar, providing steady energy levels.

• Lion’s Mane Mushrooms: Supports cognitive function, enhancing focus and reaction times on the field.

How to Incorporate Mushrooms into a Nutrition Plan

1. As a Side Dish: Sautéed mushrooms and onions make an excellent pairing with protein sources like chicken, steak, or tofu.

2. In Breakfast: Add mushrooms to omelets or scrambled eggs for a nutrient-packed start to the day.

3. In Sauces: Chop mushrooms finely and add them to pasta sauces or chili to boost flavor and nutrition.

4. On Pizza: Top a whole-grain pizza crust with mushrooms, spinach, and mozzarella for a healthy, balanced meal.

5. Stuffed Mushroom Caps: Fill mushroom caps with nutritious ingredients for a creative appetizer or side.

Easy Recipes for Student Athletes

1. Sautéed Mushrooms and Onions

• Ingredients:

• 2 cups sliced mushrooms (button or portobello)

• 1 medium onion, sliced

• 1 tbsp olive oil or butter

• Salt and pepper to taste

• Instructions:

1. Heat olive oil or butter in a skillet over medium heat.

2. Add onions and cook until softened.

3. Add mushrooms and cook until browned and tender.

4. Season with salt and pepper. Serve as a side dish or over grilled chicken.

2. Mushroom Omelette

• Ingredients:

• 3 eggs

• 1/2 cup chopped mushrooms

• 1/4 cup chopped spinach

• 2 tbsp shredded cheese

• Salt and pepper to taste

• Instructions:

1. Heat a non-stick skillet over medium heat and sauté mushrooms until tender.

2. Beat eggs and pour into the skillet. Add spinach and cheese.

3. Cook until eggs are set, fold in half, and serve.

3. Mushroom Pasta Sauce

• Ingredients:

• 1 cup finely chopped mushrooms (shiitake or button)

• 1 can (14 oz) crushed tomatoes

• 2 garlic cloves, minced

• 1 tbsp olive oil

• Salt, pepper, and Italian seasoning to taste

• Instructions:

1. Heat olive oil in a saucepan and sauté garlic until fragrant.

2. Add mushrooms and cook until softened.

3. Stir in crushed tomatoes and seasonings. Simmer for 10 minutes and serve over whole-grain pasta.

4. Stuffed Mushroom Caps

• Ingredients:

• 12 large button mushrooms, stems removed

• 1/2 cup breadcrumbs

• 1/4 cup grated Parmesan cheese

• 1/4 cup chopped spinach

• 1 garlic clove, minced

• 1 tbsp olive oil

• Instructions:

1. Preheat oven to 375°F (190°C).

2. Mix breadcrumbs, Parmesan, spinach, garlic, and olive oil in a bowl.

3. Stuff the mixture into the mushroom caps.

4. Bake for 15-20 minutes until golden and tender.

Mushrooms are a versatile and nutrient-dense addition to any student athlete’s diet. From enhancing recovery to supporting immune function, these fungi pack a powerful punch. Incorporating mushrooms into meals is easy and can elevate both flavor and nutrition. Whether sautéed, stuffed, or added to sauces and omelets, mushrooms provide the perfect blend of taste and performance benefits.

Fuel your game with the power of mushrooms!

Why Most Athletes Fall Behind Before the Season Even Starts

Mighty Oak Athletic Podcast S2:E31 - Why Most Athletes Fall Behind Before the Season Even Starts: Staying Game-Ready All Year Long

The Importance of Coming into the Season Fit: A Guide for Student Athletes

For student athletes, the off-season is not a time to rest completely—it’s a time to prepare. The athletes who dedicate themselves to maintaining or improving their fitness during this critical period are the ones who step onto the field, court, or rink ready to perform at their best. Coming into a season fit means not just avoiding injury but also ensuring you can focus on sport-specific skills and techniques from day one.

The Competitive Advantage of Off-Season Preparation

In sports, the difference between good and great often comes down to technique, strategy, and execution. These elements can only be refined during the season if athletes are already fit and conditioned. Athletes who neglect their off-season fitness spend the first few weeks of the season trying to rebuild strength, conditioning, and mobility they lost during inactivity. During this time, those who worked hard in the off-season will separate themselves from the pack. They’ll be faster, stronger, and more resilient—qualities that directly translate to better performance and more playing time.

Why Fitness Matters for Injury Prevention

Coming into a season unfit doesn’t just hinder performance; it increases the risk of injury. When your body isn’t prepared for the demands of your sport, you’re more likely to experience muscle strains, joint pain, and other setbacks. A well-rounded strength and conditioning program builds the foundation for success, ensuring your body is ready to handle the explosive movements, quick changes in direction, and repetitive motions that sports require.

At-Home Bodyweight Strength and Conditioning Program

Not everyone has access to a gym or equipment, but that doesn’t mean you can’t maintain your edge. Below is a simple, effective bodyweight program designed to help athletes maintain strength, conditioning, and mobility in the months leading up to the season.

Warm-Up (5-10 minutes)

• Jumping Jacks: 2 minutes

• High Knees: 1 minute

• Arm Circles: 30 seconds forward, 30 seconds backward

• Bodyweight Squats: 10 reps

• Dynamic Lunges: 5 reps per leg

Strength and Conditioning Circuit

Perform 3-4 rounds of the following exercises, resting for 60-90 seconds between rounds.

1. Push-Ups (Build upper body strength and core stability)

• Standard: 10-20 reps

• Modified (on knees) if needed: 10-15 reps

2. Air Squats (Develop lower body strength and explosiveness)

• 15-20 reps

3. Plank Hold (Core strength and stability)

• 30-60 seconds

4. Glute Bridges (Strengthen posterior chain and prevent lower body imbalances)

• 10-15 reps

5. Mountain Climbers (Conditioning and core activation)

• 30 seconds

Mobility and Cool-Down (5-10 minutes)

• Runner’s Lunge with Rotation: Hold for 20 seconds per side

• Pigeon Pose: Hold for 20 seconds per side

• Side-Lying T-Spine Rotations: 10 reps per side

• Hamstring Stretch: Hold for 20 seconds per leg

Consistency is Key

The above routine requires only time and effort, making it accessible for any athlete. Performing this workout 3-4 times a week in the months before the season begins can help maintain your edge and ensure you’re ready to focus on sport-specific skills when practices start.

Student athletes who prioritize their off-season fitness not only set themselves up for individual success but also become valuable contributors to their teams. By staying fit, they reduce their risk of injury, ensure they’re ready to perform at a high level, and maximize the time available to refine the skills and techniques that separate the best players from the rest. Don’t wait for the season to start to prepare—start today, and arrive ready to dominate.

How to Build an Athletic Body: Train Movements, Not Muscles

Mighty Oak Athletic Podcast S2:E30 - How to Build an Athletic Body: Train Movements, Not Muscles

Which movements build a strong, supple, and useful body?

Which movements are essential for a long and healthy life?

It’s time to ditch the fancy contraptions and joint-crushing weights and return to basics. Embrace natural body motions that support strong bones and muscles, preserve joints and tendons, and progress through a natural range of movement.

The Importance of Healthy Movement

Healthy movements improve mobility, build muscular strength, and increase cardiovascular endurance. But they also need to be enjoyable. While not all movements will spark excitement before a workout, they should all serve the end goal of enhancing healthspan—the part of life when someone is generally in good health.

To achieve this, let’s shift from the mindset of exercise as punishment or obligation to movement as a joyful and natural expression of physicality. Reframing exercise into intentional movement sets the stage for decades of improved quality of life.

A truly healthy body is:

• Mobile: Able to pass through a full range of motion at the joints.

• Agile: Moving quickly and efficiently.

• Balanced: Stable on various surfaces and during complex motions.

• Coordinated: Muscles working together in harmony.

• Strong: Capable of moving heavy objects safely and effectively.

• Lean: Maintaining healthy body composition.

This kind of body can effortlessly perform everyday activities—squatting down, pushing up, pulling up, lifting, and carrying objects—while also enjoying sports, games, and even defending itself when necessary.

Functional Strength Over Isolated Strength

Strength training is often associated with lifting weights. While that can be effective, it’s a narrow view of how to build true, functional strength. Increasing the amount of weight lifted doesn’t always translate to better movement or improved health.

Instead, strength training should focus on functional strength—strength that applies to daily activities. For example, leg extension machines build muscle, but they don’t train the coordinated effort required to jump, squat, or run. Functional strength combines balance, coordination, and stability to produce efficient, effective movement.

Train movements, not muscles. Isolating muscles with single-joint exercises (like bicep curls) can create motor confusion. In life, muscles work together as an integrated system; training should reflect that reality.

Building a Foundation with Bodyweight Movements

Strength training is a tool, not the end goal. Start by mastering basic bodyweight exercises to develop strength, balance, and coordination before progressing to external resistance. These foundational movements establish healthy patterns and prepare the body for more advanced training.

Why Bodyweight Exercises?

• Accessibility: No equipment needed.

• Joint-Friendly: Moves through natural ranges of motion.

• Scalability: Easy to modify based on ability level.

• Integrated Strength: Engages multiple muscle groups in coordination.

Anywhere, Anytime Bodyweight Workout

Here’s a simple bodyweight workout that you can do anywhere—at home, in a park, or while traveling. This workout improves strength, mobility, and cardiovascular endurance. Perform each movement with control and focus on quality over quantity.

Workout Structure:

• Warm-Up: 5 minutes of light cardio (jogging, jumping jacks, or dynamic stretches).

• Circuit: Perform 3 rounds, 30 seconds per exercise, with 15 seconds of rest between exercises.

1. Air Squats

• Stand with feet shoulder-width apart. Squat down as if sitting back into a chair, keeping your chest up and knees tracking over your toes.

• Focus: Depth and control.

2. Push-Ups

• Start in a plank position with hands under shoulders. Lower your body until your chest almost touches the floor, then push back up.

• Modification: Drop to your knees if needed.

3. Reverse Lunges

• Step one foot back into a lunge, lowering your back knee toward the ground. Alternate legs.

• Focus: Stability and balance.

4. Plank

• Hold a forearm plank with your body in a straight line. Engage your core and avoid sagging hips.

5. Glute Bridges

• Lie on your back with knees bent and feet flat. Lift your hips while squeezing your glutes, then lower down with control.

6. Bicycle Crunches

• Lie on your back, lift your legs, and alternate bringing opposite elbow to opposite knee.

• Focus: Slow, controlled movements.

Cool Down: 5 minutes of static stretching (hip flexors, hamstrings, chest, and back).

The Path to Lifelong Health

Movement is more than exercise—it’s an expression of life. By focusing on functional, natural movements, you build a body that can handle whatever life throws your way. Whether it’s playing sports, lifting groceries, or enjoying a hike, a strong, supple body enhances every aspect of your life.

Ditch the “exercise” mindset. Embrace movement. Improve your healthspan, and enjoy a lifetime of strength and vitality.

USA Weightlifting - 2025 Chicago Open: A Competition Worth the Wait

At Mighty Oak Athletic, we’re always on the lookout for opportunities to inspire, support, and challenge our athletes. One event we’re especially excited about this winter is the 2025 Chicago Open, hosted by Summit Barbell and Competitive Edge CrossFit West Town. Whether you’re a seasoned weightlifter or a young athlete looking to step onto the platform for the first time, this meet promises to be an exciting showcase of strength and dedication.

Event Details

• Location: Competitive Edge West Town (1718 W. Chicago Ave, Chicago, IL 60622)

• Dates: Saturday, January 25th & Sunday, January 26th, 2025

• Times:

• Weigh-ins begin at 7:00 AM each day.

• First session starts at 9:00 AM.

• Last session timing TBD.

• Competitors: Limited to 120 participants, with a waitlist available if needed.

Registration Information

• Fee: $75 for general registration.

Youth lifters (under 18) are eligible for a heavily reduced registration fee of $25. Simply use the discount code YOUTH24 during registration for $50 off.

• Registration Deadline: January 5th, 2025, at 11:59 PM (MST).

• Refund Policy: Withdrawal requests must be submitted before the preliminary schedule is released to qualify for a refund.

Competition Format

This year’s Chicago Open will be a two-day meet, giving athletes the opportunity to compete in carefully organized sessions based on their submitted entry totals. Here’s how it works:

• Session Assignments: Entry totals submitted during registration determine your session time. Sessions will then be randomized within each group.

• Changes:

• Bodyweight category changes can be made via email before the meet or at weigh-ins. However, changes made at weigh-in will not affect your session time.

• Preliminary schedules will be released two weeks before the meet, and competitors will have the opportunity to adjust entry totals—but not their scheduled session.

Awards & Recognition

To keep the competition running smoothly, there will be no medal ceremonies between sessions. Instead, awards for the top three placements and the best lifters in each category will be sent to recipients after the event concludes.

A Meet for All Levels

The 2025 Chicago Open is an inclusive event, welcoming athletes of all skill levels and ages. The discounted youth registration fee is an incredible opportunity for young athletes to experience competitive weightlifting in a professional environment.

Train Through the Holidays

With the meet taking place shortly after the New Year, now is the perfect time to lock in your training plan and prepare to bring your best to the platform. At Mighty Oak Athletic, we encourage our athletes to set clear goals, stay consistent, and train smart. The Chicago Open offers a chance to test your limits, showcase your hard work, and kick off the year with a powerful performance.

Whether you’re aiming to hit a personal record, qualify for future competitions, or simply challenge yourself in a supportive and competitive atmosphere, the Chicago Open is an event you won’t want to miss.

Mark your calendars, train hard, and let’s represent the Mighty Oak Athletic community on the platform this January!

For more information and to register, visit the official event page here.

Creatine: What Student Athletes Need to Know

Mighty Oak Athletic Podcast S2:E29 - Creatine: What Student Athletes Need to Know

Creatine is one of the most talked-about substances in sports performance. It’s praised for boosting strength, power, and recovery. Because of this, many student athletes believe they need to take creatine supplements to reach their full potential. But here’s the truth: most student athletes don’t need supplements if they maximize their nutrition, movement, and sleep.

Let’s break down what creatine is, why it matters, and how a balanced approach to training and lifestyle can give student athletes all the creatine they need.

What is Creatine?

Creatine is a naturally occurring compound found in your muscles. It helps produce energy during high-intensity, short-duration activities like sprinting, jumping, and lifting weights. Your body makes about 1-2 grams of creatine per day from amino acids in the liver, kidneys, and pancreas. You also get creatine from eating animal-based foods like beef, lamb, pork, and fish.

Why Do Athletes Think They Need to Supplement?

Many student athletes hear about professional athletes or bodybuilders taking creatine supplements and assume they need to do the same. Supplement companies market creatine as a “shortcut” to better performance. While creatine supplements can help athletes at an elite level, most student athletes haven’t yet optimized their diet, training, and sleep. Taking supplements to fix poor habits is like trying to patch a leaky boat without fixing the holes.

The Importance of Nutrition, Movement, and Sleep

Before considering supplements, student athletes should focus on three key pillars:

1. Nutrition:

Eating a balanced diet with high-quality protein sources like beef, lamb, pork, and fish provides 3-5 grams of creatine per day naturally. These foods also offer other essential nutrients like iron, zinc, and B vitamins.

2. Movement:

A well-designed strength and conditioning program builds strength, power, and endurance. Your body naturally adapts to training, increasing creatine stores and improving performance.

3. Sleep:

Student athletes need 8-10 hours of sleep per night to allow their muscles to recover, repair, and grow. Sleep is when the body restores energy and enhances the benefits of nutrition and training.

A Weekly Plan for Natural Creatine Optimization

Here’s a sample weekly outline to help student athletes get adequate creatine through proper nutrition, movement, and sleep.

Training Schedule

Monday

Strength Training (Full Body)

Tuesday

Speed & Agility Work

Wednesday

Active Recovery (Mobility, Yoga)

Thursday

Strength Training (Lower Body Focus)

Friday

Sport-Specific Skills Practice

Saturday

Conditioning and Core Work

Sunday

Rest Day / Light Mobility Work

Meal Plan

Monday

150g sirloin steak, sweet potato, broccoli

100g ground beef, rice, green beans

Tuesday

150g grilled salmon, quinoa, spinach

150g lamb chops, roasted potatoes, salad

Wednesday

150g pork tenderloin, whole wheat pasta

150g shrimp, steamed veggies

Thursday

150g beef stir-fry, brown rice

100g beef stew, carrots, bread roll

Friday

150g grilled chicken, couscous, peas

150g tuna steak, baked potato, asparagus

Saturday

150g ribeye steak, sweet potato, broccoli

100g lamb kebabs, flatbread, salad

Sunday

150g pork chops, wild rice, green beans

150g turkey breast, mashed potatoes

Sleep Schedule

• Goal: 8-10 hours per night.

• Tip: Maintain a consistent bedtime routine.

• Lights out by 10 PM on school nights.

• Limit screen time 1 hour before bed.

Why This Works

This approach ensures student athletes:

1. Fuel Their Bodies: High-quality meals provide not only creatine but also complete proteins, vitamins, and minerals.

2. Train Effectively: Proper strength and conditioning stimulate muscle growth and natural creatine storage.

3. Recover Fully: Adequate sleep helps the body repair and adapt to training, maximizing the benefits of nutrition.

By focusing on these pillars, student athletes can naturally optimize creatine levels and enhance performance without the need for supplements.

Creatine supplements are often seen as a quick fix, but they aren’t a substitute for good habits. Maximize your nutrition, movement, and sleep first. Supplements should only be considered when all other factors are dialed in and you’re competing at an advanced level.

At Mighty Oak Athletic, we believe in building strong foundations. Prioritize your diet, training, and recovery—you’ll be amazed at what your body can achieve naturally!

2025 Healthy Holiday Gift Guide to Replacing Presents with Presence

The 2026 Healthy Holiday Gift Guide: Because Health is the Greatest Gift of All

Michael trudged through the snow-dusted sidewalk, the cold air biting at his face. The glow of holiday lights poured from the houses around him, warm and bright, but it didn’t match how he felt inside. He stepped into the front door and paused. His youngest daughter, Nora, was sprawled on the couch, eyes glued to her phone, thumbs flying. Jillian, her older sister, let out an exaggerated sigh from the armchair, clearly annoyed by something their older brother Nicholas had said. Nathan, home from college, barely looked up from his laptop, muttering about finals.

In the laundry room, his wife, Carey, stood over a mountain of unfolded clothes, her jaw tight with frustration. Their mutt, Libby, a scruffy rescue from the shelter, wagged her tail and padded over to greet him — the only one who seemed happy he was home.

Michael took a deep breath. They were all together, yet the distance between them felt vast. Screens, stress, and the relentless grind of schedules were pulling them apart. The holidays were supposed to mean connection, joy, and warmth, but those feelings seemed buried under layers of distraction and exhaustion.

As he looked around the house, he remembered a line from How the Grinch Stole Christmas! that struck him with sudden clarity:

“Maybe Christmas (he thought) doesn’t come from a store. Maybe Christmas, perhaps, means a little bit more…”

What if this year, instead of piling up more stuff, they focused on what really mattered? What if they gave each other moments of joy, health, and connection — experiences that made them feel alive?

“Hey,” Michael said, his voice strained with hope, “what if we tried something different this year?” Carey looked up, suspicion flickering in her eyes.

“Different how?” she asked, her arms still crossed over the laundry.

“Less stuff. More… us. Health, movement, fun. Just doing things together.”

Carey’s eyes narrowed. “You want me to bond over burpees while I’ve got three baskets of clothes to fold?”

Nora snorted without looking up. “Yeah, Dad. Can’t wait to bear crawl through the living room.”

Jillian smirked. “Sounds awesome. Are cold showers part of this ‘fun’ too?”

But Nicholas, leaning on the kitchen doorway, gave a half-smile and shrugged. “Honestly, it might be better than another holiday of just sitting around. I’m in.”

Michael’s eyes brightened. Maybe this wasn’t going to be a total uphill battle.

The Gift of Movement

Mystery Movement Challenge

Michael’s first attempt was the Mystery Movement Challenge. He lined up 12 envelopes on the mantle, each labeled with a goofy activity. The first one: “Bear Crawl Across the Living Room.” Nora’s eyes practically rolled out of her head. Jillian groaned dramatically.

But then, Carey surprised him. She smirked, stepped over the laundry pile, and got down on all fours. “Alright, let’s see who complains the loudest.” Nicholas laughed and got into position, challenging his siblings with a mock-serious tone. “Come on, slowpokes!”

Libby barked excitedly, mistaking it for a game. With sighs and protests, the kids followed. They started reluctantly, but by the end, everyone was breathless, laughing, and — for once — together.

Fitness Scavenger Hunt

Next came the Fitness Scavenger Hunt. Nicholas perked up at the idea and helped Michael come up with the clues. The tasks had them lunging to the mailbox, squatting by the oak tree, and sprinting up the driveway. Nathan grumbled at first, but when Nicholas egged him on, his competitive side took over. They finished breathless, bickering over who cheated, but undeniably alive.

The Gift of Curiosity

Health Hack of the Week Subscription

When Michael announced the Health Hack of the Week — starting with cold showers — Carey stared at him, one hand still sorting socks. “You’re joking, right?”

But Nicholas shrugged. “Hey, I’ve read it helps build mental toughness. I’ll try it.”

On the second day, Jillian stepped out of the bathroom shivering. “It’s awful,” she declared, “but also… kind of awesome?” Nathan reluctantly gave it a shot, declaring he felt like a Viking afterward. Little by little, curiosity chipped away at their skepticism.

Self-Experimentation Passport

Michael handed out Self-Experimentation Passports for logging new experiences. Nora groaned, “Why do I have to be the guinea pig?” But when she recorded a week of new cheer stretches, she begrudgingly admitted they helped. Another small win.

The Gift of Stillness

Silent Retreat for a Day

When Michael suggested a Silent Retreat, Carey laughed. “Silence? In this house?” But they gave it a shot. For two hours, the house fell eerily quiet. Nathan tapped his pencil rhythmically, Jillian doodled, and Nora napped. It wasn’t perfect, but the calm felt like a small miracle.

Tech-Free Twilight

Tech-Free Twilight was the hardest sell. Carey, folding towels, warned, “If this ends in a family meltdown, you’re on bedtime duty.” But a few nights later, they were playing cards, arguing over rules, and — dare they admit it — having fun.

The Gift of Nature

Forest Bathing Bingo

The idea of Forest Bathing Bingo earned a chorus of groans. “It’s freezing!” Nora complained. But once they were out there, bundled up and crunching through snow, Jillian found the perfect pinecone, Nicholas challenged Nathan to a snowball fight, and Carey sighed, a small smile spreading across her face. “Okay, this is nice,” she admitted.

Sunrise/Sunset Adventures

They planned Sunrise and Sunset Adventures, piling into the car with blankets and hot cocoa. Watching the sky blaze with color, Michael felt a surge of gratitude. These moments — simple, shared, and real — felt like the very meaning of life.

The Epiphany

As the holidays drew to a close, Michael looked around the living room. Carey folded laundry while Libby snored beside her. Jillian and Nora were arguing over who won the last scavenger hunt. Nicholas and Nathan were laughing over a shared joke. It wasn’t perfect. It wasn’t harmonious. But it was real.

He thought of that Grinch quote again:

“Maybe Christmas doesn’t come from a store. Maybe Christmas, perhaps, means a little bit more…”

This year, they didn’t just survive the holidays. They lived them. And that was the greatest gift of all.

This 2026 Holiday Guide isn’t about buying more stuff. It’s about giving your family experiences that make you move, connect, and thrive — in all your perfectly imperfect glory.

Deadlifts and Discipline: Lessons from Legends

Mighty Oak Athletic Podcast S2:E27 - Deadlifts and Discipline: Lessons from Legends

The Mentors Behind Coach Mike and Mighty Oak Athletic: A Legacy of Strength and Simplicity

Every coach is shaped by those who came before them, and at Mighty Oak Athletic, Coach Mike’s methodologies reflect the profound influence of several remarkable mentors. Each has left a unique mark on the way Mighty Oak Athletic trains its athletes, combining tried-and-true principles with innovative approaches to create a well-rounded program. From foundational movements to Olympic lifting, these mentors’ philosophies have become the backbone of Mighty Oak Athletic’s mission to build stronger, more resilient athletes.

The Origins of a Coaching Philosophy

Every journey starts with a spark, and for Coach Mike, that spark came from two legendary figures in strength training: Pavel Tsatsouline and Dan John. Through his peer Paul Lyngso, Mike was introduced to the world of Russian kettlebells and Dragon Door’s certification programs, where Pavel and Dan played pivotal roles. Mike practiced Pavel’s kettlebell techniques and studied Dan’s programming alongside Paul, laying the foundation for his early understanding of strength training.

One vivid memory stands out from those early days. Paul, fresh out of college with a baby-faced enthusiasm for strength and conditioning, would pull kettlebells out of his car trunk and set up impromptu training sessions in Mike’s front yard. “We’d be outside, under the sun, throwing around these cannonballs with handles, doing cleans, presses, swings, and get-ups,” Mike recalls. “It was an enlightening moment. I realized I didn’t need a stereotypical gym setting to train. I could train outdoors, connect with nature, and truly enjoy the process.” That experience sparked a lifelong love for outdoor training that endures to this day.

Dan John: Simplicity and the Power of Fundamentals

Dan John’s influence is evident in the simplicity and effectiveness of Mighty Oak Athletic’s programming. His emphasis on fundamental movements—push, pull, squat, hinge, and carry—resonates with both athletes and their parents. One Mighty Oak Athletic parent noted, “My son just started working out at Mighty Oak Athletic. He absolutely loves it and can’t wait to go back for more sessions to get stronger. Coach Mike is great with the kids and motivates them to work hard with a positive approach.”

Dan’s park bench vs. bus bench metaphor also plays a central role in Mighty Oak Athletic’s programming. Athletes balance high-intensity phases, like progressively loaded squats during the off-season, with lower-intensity maintenance work during the season. “Dan taught me that strength training isn’t just about intensity—it’s about consistency over time,” Mike explains.

Pavel Tsatsouline: Mastering Strength as a Skill

Pavel’s kettlebell methods have transformed many Mighty Oak Athletic athletes, especially in sports requiring explosive power. Hockey players use kettlebell swings to improve their stride, while baseball players benefit from Turkish get-ups to develop shoulder stability and rotational strength.

The results speak for themselves. As one parent shared, “Coach Mike is really knowledgeable, attentive, and has great rapport with the kids. My son loved the workout sessions from day one and is very motivated to keep working out.” Pavel’s principle of greasing the groove—practicing movements frequently and with precision—has become a cornerstone of Mighty Oak Athletic’s approach.

Scientific research supports the efficacy of kettlebell training. A study published in the Journal of Strength and Conditioning Research found that kettlebell swings significantly enhance muscular strength and power, particularly in the posterior chain muscles (source).

Erwan Le Corre: The Freedom of Natural Movement

MovNat principles are woven into every aspect of Mighty Oak Athletic programming. Soccer players use crawling drills to improve core engagement and field awareness, while tennis players enhance lateral stability with balancing exercises. “Coach Mike has really helped my child improve not just in strength but in confidence,” one parent shared. “The training here is about so much more than just physical improvement—it’s about building a mindset.”

One of Coach Mike’s a-ha moments came during a training session in which he was jumping and crawling as part of a MovNat-inspired workout. A fellow gym-goer remarked, “You move like an animal!” For Mike, it was the ultimate compliment. “It was like, wow, mission accomplished,” he recalls. “We are animals as humans, and it’s great to get back to moving like one.”

Mark Rippetoe: Building Total-Body Strength with Barbell Training

Rippetoe’s teachings on barbell fundamentals—squat, press, deadlift, and clean—are essential to Mighty Oak Athletic’s programs. Athletes often see dramatic changes after learning proper techniques. “My child has grown not only in strength but in their self-esteem,” one parent said. “They now see challenges as opportunities to grow.”

For Mike, the biggest revelation came with the deadlift. “The deadlift is the most important lift I teach,” Mike says. “It builds the muscles of youth—hips, hamstrings, and glutes—that are often neglected in traditional training. Teaching this lift to an eight-year-old in a simple, digestible way has been one of the most rewarding challenges as a coach.”

Mark Lauren: Strength Anywhere, Anytime

Lauren’s minimalist approach has empowered athletes to stay active regardless of circumstances. One parent shared, “Coach Mike taught my son that strength doesn’t have to be confined to the gym. Now he’s always looking for ways to stay active, no matter where he is.”

For Mike, Lauren’s philosophy was life-changing. “The realization that I could train anywhere without equipment was the biggest revelation of my personal training journey,” he explains. “It unlocked a freedom I didn’t know I needed.”

Master Bill Thompson: The Discipline of Coaching

Master Bill’s mentorship helped Mike develop systematic coaching methods that work for all athletes. “Coach Mike has a gift for making kids feel seen and valued,” a parent said. “He meets them where they are and helps them grow from there.”

Bill also taught Mike that the most challenging students bring out the best in coaches. “Anyone can coach a gifted athlete,” Mike says. “But helping an autistic eight-year-old or a physically uncoordinated child achieve their goals? That’s what makes you a great coach.”

USA Weightlifting: The Power of Olympic Lifts

In recent years, USA Weightlifting has become a cornerstone of Mighty Oak Athletic’s programming. As a Level 1 USA Weightlifting coach, Mike has integrated the clean and jerk and the snatch into training sessions, recognizing their immense value in building explosive power and overall strength. “These lifts require precision, focus, and discipline,” Mike explains. “They’ve not only improved athletic performance but have also taught athletes the importance of mastery and patience.”

Mike recalls the first time a student, a high school hockey player, performed a clean and jerk correctly. “The look on his face when he nailed it—pure joy,” Mike says. “He felt strong, capable, and accomplished.”

Scientific literature supports the benefits of Olympic lifting for young athletes. A study in the Journal of Sports Sciences highlights how these movements improve coordination, power output, and overall athletic performance (source).

Bringing It All Together

The philosophies of these mentors come together seamlessly in Mighty Oak Athletic’s programming. Here’s an example of a session inspired by their combined influence:

Warm-Up

• Crawling drills (Le Corre)

• Side lunges (Le Corre)

• Dynamic kicks (Thompson)

Strength Block

• Back Squat: 4x6 (Rippetoe)

• Chin-Ups: 4xAMRAP (John)

• Farmer’s Carries: 3 rounds of 40 yards (John)

Conditioning Block

• Kettlebell Swings: 5x20 (Tsatsouline)

• Push-Up Ladder: 1 to 10 (Lauren)

Cool-Down

• Pigeon Pose: 1 minute each side (Le Corre)

• Deep Breathing: 2 minutes

Mighty Oak Athletic November Athletes of the Month - Made Possible by lululemon Oak Brook

$300 lululemon Oak Brook gift cards for Alaina and Jackson!

We are thrilled to announce our November Athletes of the Month, Alaina McConnell and Jackson Warner, proudly sponsored by lululemon Oak Brook. Each will receive a $300 lululemon gift card in recognition of their dedication to training and excellence in sports.

Meet Alaina McConnell

• Age: 13

• Sports: Softball and Volleyball

• Hometown and School: Darien, IL; Eisenhower Jr. High (7th grade)

• Experience: Playing softball for 5 years and volleyball for 3 years

• Athletic Achievements:

• Helped the Darien Knockouts softball team win 1st place at the Spartan Classic tournament.

• Contributed to her Generals team reaching the IL State Regionals (top 16 in the state).

• Recognized for her strong pitching and shortstop performances, earning numerous medals and trophies.

• Goals: Working hard at Mighty Oak to throw in the high 50s next season.

Meet Jackson Warner

• Age: 14

• Sports: Basketball and Baseball

• Hometown and School: Woodridge, IL; St. Mary of Gostyn (8th grade)

• Experience: Playing basketball and baseball for 8 years

• Athletic Achievements:

• Basketball: Most 3-pointers and highest 3-point percentage in summer/fall tournaments.

• Baseball: Plays for Express and continues to develop pitching and hitting skills during the off-season.

• Training: Trains at Mighty Oak 2–3x a week; favorite exercise is the bench press, while currently improving his snatch.

• Goals:

• Basketball: Make All-Conference for his school team and be a key contributor to his AAU/feeder team.

• Long-term: Play basketball in college.

• Fun Facts:

• Overcame a broken wrist last season and came back stronger.

• Enjoys golfing and spent the summer caddying.

Alaina and Jackson exemplify the determination, hard work, and resilience we value at Mighty Oak Athletic. Please join us in celebrating their achievements!