Coach Bold

Been hitting the gym 5x a week since I’ve been in Costa Rica Here is today’s workout A1 BB Back Squat 5x 6-8 4010 10 A2 DB walking lunges 5x 8-10 3010 10 A3 Russian Step-Ups 5x 12-15 x0x0 120... B1 lying leg curl 5x 6-8 4010 10 B2 RDL 5x 8-10 3010 10 B3 Horizontal Back Extension 5x 10-12 2011 When doing hypertrophy workouts like this the goal as Milos Sarcev would say is if you don’t leave your soul on the gym floor you didn’t push hard enough. So when it says A1 barbell back squat 5x 6-8 4010 10 - it’s full range of motion - the tempo is 4 second down with NO pause at the bottom or the top - and you pick a weight based on your 8RM or 74% of your 1RM on the first set. Give the workout a try and let me know and comment below

Pick the people you hike with (surround yourself with) very carefully. Good people are a dime a dozen Great people are like and gold, very scarce. ... The people you hang around with should question you, challenge you and hold you accountable. Here is what I admire from both these two @marcvarin.nutrition takes his shit seriously. Since the day I met him in 2013. So I’m here in Costa Rica not fucking around with my nutrition and training. @mmartignetti is working hard on her new business. She’s a soldier when it comes to work. So I’m not slacking off on my business either. Daily our routine is Wake-up at 6am, take a cold shower, meditate ,drink our water then go for a walk/hike. We read for a bit then work until noon. We cook together and eat together. We discuss what we’ve read. We go workout together. The people who you are surrounded by will make you or break you. Choose wisely Who’s on your team? Comment below

Connor Holborn will be working with us for the next year so he can improve his athletic performance to become so good they can’t ignore him for the 2021 USport Season. Decide. Commit. Succeed. #football #usport #ottawa #cfl #strengthtraining #nutrition #mindset #boldathlete

I know this is going to rub many athletes and coaches the wrong way but I don’t care. Because I care about athletes’ health and longterm athletic development. Put aside contact injuries, 14% of shoulder injuries at the quarterback position come from over use, the most common being rotator cuff tendinitis (6.1%) followed by biceps tendinitis (3.5%). At the Pro level the throwing speed in between 50-60mph, this is the equivalent of throwing a baseball 100mph. Top guys like ...@patrickmahomes @tombrady Payton Manning and Bret Favre being in the 60’s. (Favre apparently recorded a 63mph) These speeds coupled with multiple throws lead to potential injuries and/or loss of performance in the long run. Here are the 5 BOLD Reasons why you should take some time off. 1. You need to regain passive ligament stiffness. - the shoulder joint is like a golf ball on a tee. It allows for 360 degree motion but is also extremely vulnerable when it comes to stability. Constant throwing loosens up the joint putting the ligaments at risk. 2. You need time to prioritize improving rotator cuff strength and scapular stability. - your external rotators; supraspinatus, infraspinatus and teres minor, and your lower trapezius muscles are responsible for decelerating your arm and stabilizing it. If these muscles are not strong enough eventually an injury will occur and or performance will diminish. 3. You need to eliminate the eccentric stress of throwing long enough to regain lost range of motion. - throwing reduces external rotation and increases internal rotation. 4. You need time to prioritize strength training and playing other sports. - it’s not enough to strengthen the external rotators and lower trapezius muscles you also need to get strong in the various planes of pressing; dips, flat press, inclined press and overhead press. If you want strong and healthy shoulders there are strength ratios to respect within the pressing angle. 5. You need to allow low-grade injuries to heal. - a low grade injury is the equivalent to a sprain, strain or minor tear. These can heal with time off. But if left unchecked or unattended to can lead to major tears.

Tarek Kamali will be working with us for the next year so he can improve his athletic performance to become so good they can’t ignore him for the 2022 USport Season. Decide. Commit. Succeed. #football #usport #uottawa #geegees #cfl #strengthtraining #nutrition #mindset #boldathlete

It all started back in 2012/13 From coach/client to head coach/assistant coach and now partner/brother We are currently on a trip in Costa Rica We sit side by side helping athletes become the best version of themselves. I know how he operates... He know how I operate We care about our athletes because we’ve been there. I was never guided properly and gave up on football Marc suffered injuries and experience the non personalized approach offered in schools. Daily, we discuss about our athletes and how we can help them. This is team work This is what you are investing in I’ve own a Honda Prelude and I won a BMW M3. The service is always better at BMW. And I would never take by BMW M3 to multiple garages. I want a team who knows my car and gets to know it. The coffee is always better at BMW The rental cars or valet service is always better at BMW The waiting room is always better at BMW And the people you will cross are always better. Do you just have people surrounding you are a team? A team works together. People just work. #mindset #strengthtraining #strengthandconditioning #nutrition #nutritioncoaching #strengthcoach #mindsetcoach #mindsetshift #team #teamworkmakesthedreamwork #growthmindset #training #teambold #boldathlete

Have you ever been injured or cut from a team and thought it was the end of your career? In his book Training Camp, Jon Gordon, tells the story of Martin Jones (a fictional football player) who gets injured during training camp. The story is not so much about Martin but about what and how the best become who they are. An injury or getting cut is only the end if you believe it is. ... If you think you can do a thing or think you can't do a thing, you're right. - Henry Ford Being the best is not so much about what you do ON the field but more so what you do OFF the field. Here are the 11 traits of the Best of the Best: 1. The best know what they truly want. - do you really want to be the best? 2. The best want it more. - how badly do you want it? 3. The best are always striving to get better. - are you willing to be a student? 4. The best do ordinary things better than everyone else. - are you willing to master the basics? 5. The best zoom-focus - are you willing to give up all your distractions and only focus on you? 6. The best are mentally stronger - are you willing to change your mindset? 7. The best overcome their fear - what do you fear most? 8. The best seize the moment - are you willing to prepare yourself for that moment? 9. The best tap into a great power than themselves - are you willing to surround yourself with a team? 10. The best leave a legacy - are you willing to do this for others? 11. The best make everyone around them better - are you going to elevate those around you to a higher standard? Comment your answers below DM us @mindsetbodybank @marcvarin.nutrition if you would like to get started at becoming the best version of yourself and be so good they can’t ignore you come next training camp. #trainingcamp #football #nfl #cfl #mindset #nutrition #strengthtraining #rehab #focus #faith #upsort #ncaa #boldathlete

Etienne Vandal will be working with us for the next year so he can improve his athletic performance to become so good they can’t ignore him for the 2021 USport Season. Decide. Commit. Succeed. #football #usport #uottawa #geegees #cfl #strengthtraining #nutrition #mindset #boldathlete

Daniel Bell will be working with us for the next year so he can improve his athletic performance to become so good they can’t ignore him for the 2021 USport Season. Decide. Commit. Succeed. #football #usport #mountA #mounties #cfl #strengthtraining #nutrition #mindset #boldathlete

Mele Kalikimaka Gifts come in different ways shapes and sizes. For a surfer to ride the perfect wave he needs experience in seeing it build up... Then he needs to paddle like hell And when he catches the wave, it pushes him from the back, not the front. He never gets to see it but he gets to enjoy it and experience it. True gifts are the ones we don’t see That push us in the direction we need to go So we can experience the things we need to experience But we might never be able to feel it or touch it or hold it for ever. You have a gift inside of you Learn to quiet your environment and pay attention to yourself, your gut and inner voice. Don’t waste YOUR gift Because it won’t handed to you, it won’t look like a PS5 or iPhone 12 and it wont be wrapped up. Christmas is not about the gift you receive on the moment. It’s about seeing how the past was a gift, how the present is the present is the gift and how the future will be the gift. Who you are today is the gift you give to your past self. Who you will be tomorrow is the gift you will give to your present self. And being completely in the moment in the ultimate gift to your present self. My gift to you is to make you realize that you can become anything you put your mind to if you simply Decide. Commit. Act. Succeed. Repeat. The gift is not the end results It’s what you have deep inside of you I believe in YOU #merrychristmas

Are you piecing together your strength training program from other programs? This has to be the biggest mistake I see athletes and many strength coaches do. They take the best speed program from this (speed)coach, the best strength program for that (powerlifting) coach, the best power program for that (Olympic lifting) coach, the best hypertrophy program from that (bodybuilding) coach, the best rehab program form that physio and then sprinkle in plyometrics, ...agility and skills on top of it thinking it’s THE BEST program EVER. While there is nothing wrong with the individual programs themselves and the people who wrote them, it does become an issue when it comes to long term athletic development and performance. Each of these programs were put together by the coach based on his thought process and end goal in mind. While it might seem like you figured out the perfect program and that all these programs will harmoniously work together and give you the best results, they won’t. Quite simply, the contradictory training stimulus is the equivalent of attempting to learn multiple languages at the same time. What you have to understand as an athlete, if you are looking to develop optimally, is that all the different components you are working on need to build one on top of the other. Just like building a house, first you need to build a solid and sound foundation and then move up from there. Having the best of everything doesn’t not make them compatible as much as on their own they are amazing. Again, If you are looking to develop over the long term and limit injuries here is what you need to be doing: 1. Have yourself assessed - find what are the weak link(s) you have that are currently holding you back from performing at your best. 2. Have a personalized plan put together - hire a team that will guide you and hire a team that work together. Your nutrition coach, strength coach, speed coach, mindset coach, physical therapist should all be communicating regularly about your situation. 3. Stay focused - stop looking at what everyone else is doing and simply focus on your path and what’s been laid out for you.

This week I feel on this movie on Netflix. I did think much of it but I always enjoy a good sports movie especially when it’s about football. What’s your favourite football movie? Comment below ... Anyways, If you haven’t watch the movie Greater, it’s a true story about Brandon Burlsworth, a kid from Harrison, Arkansas, who is told he’ll never play for his dream team The Arkansas Razorbacks but does everything in his power to get on the team and eventually get drafted in the NFL in the 3rd round by the Indianapolis Colts. My biggest takeaway from the movie is in the opening scenes. After a devastating first experience at football a high school coach tell Brandon that if he wanted to play for him, he’d have to be the first one in and last one out. Brandon took that to heart. One day as Brandon was waiting for his coach to arrive for football practice, he coaches shows up with some news about having gotten Brandon an unofficial visit to Arkansas University. The coach explains to Brandon the different between official and unofficial as follows: Two guys get 10,000$. One has to work for it. The other is hand led the money. The difference is, the guy who worked for it not only gained the money but gained the experience of earning it. I believe this to be the greatest lesson of the movie. Focus on the present Put in the work no matter what It doesn’t matter how long it takes The knowledge and experience you’ll have gained will be worth more then the prize at the end of the line. If you have seen this movie, what’s your biggest take away? Comment below #mindset #resultsareallthatmatter #allin #boldathlete

Aldo Galvano will be working with us for the next year so he can improve his athletic performance to become so good they can’t ignore him for the 2021 USport Season. Decide. Commit. Succeed. #football #usport #regina #rams #cfl #strengthtraining #nutrition #boldathlete

Life is like this handful of macadamia nuts It’s not about how much you get It’s about the quality of what you get... Peanut are $10/kg Macadamia are $50/kg But the hock is that peanuts are not nuts and don’t have the same nutritional value or desired benefit you are looking for. It’s not about the quantity of food you eat daily that matters, it’s about the quality of fuel your body that matters. It’s not practice that makes perfect Rather it’s perfect practice makes perfect It’s not hard work It’s smart work When you start understand the difference between quality and quantity you’ll start taking different actions in life and your life will suddenly become easier, more productive and you’ll level up faster. It’s not about the amount of work you put in, it’s about the quality of work you put in It’s not about how cheap you can get something for. It’s about how much of something quality you can afford to invest in. #qualityoverquantity

Sean Thomas Erlington will be working with us for the next year so he can improve his athletic performance to become so good they can’t ignore him for the 2021 CFL football season. Decide. Commit. Succeed. #football #hamilton #tigercats #strengthtraining #nutrition #boldathlete

My current health and performance support stack. Just like in the gym the exercises and workouts you execute are crucial, important and have to have a reason. The supplements you take have to have a purpose. There has to be a reason why you take what you take. The hick is that we often look at supplements as, what’s going to improve performance. But supplements first need to promote health. The same way I believe that exercises first need to promote health and then look to ...improve performance. We need to take the same approach with supplements. Health first and performance will come. Inflammation is the killer of performance! If you is inflamed you can’t remember plays efficiently and optimally. You can remember school information efficiently and optimally. If your is inflamed you increase your risk of a head injury aka concussion and vice verse. To improve recovery from head trauma is inflammation and needs to be taken care of ASAP. But basically when your brain is inflamed, you just don’t feel good. Depression, anxiety, stress, .... The next area, the gut aka your digestive system, needs to optimized to reduce inflammation. If your gut is inflamed, you can’t digest food optimally so you can absorb foods optimally. Would you rebuild a house that got hit by a tornado which paper macher instead of bricks ? Would you rebuild your house and at the same time you are lighting it up on fire ? Then, improve your gut and what you put in it! You cannot heel an injury, ankle, knee, tear, sprain, broken bone OPTIMALLY with an inflamed gut. So this is my stack #1 UltraInflamX360 is a medical food, fancy word for a blend of herbs spices, minerals and vitamins that promote a reduction of inflammation in your body. Mainly curcumin and ginger. #2 vitaminD is essential as we are in the fall and entering winter because we get less sun 1. We spend less time outside and we are exposed to less sun 2. The sun quality isn’t optimal. #3 omega3 mainly the EPA component in it is anti-inflammatory. There are so many studies on this. Possibly the second most studied supplement after creatine and proven results. ...

The Split Squat Possibly THE MOST underrated and poorly executed exercise in strength training for athletes. It’s only when you understand the entire benefits from this exercise AND you execute it properly that you understand why you should be doing more of them and maybe even NOT squat. ... First off, there is no better exercise that promotes 3 components that any athlete who wants to run faster, be more mobile and limit his risk of injury that I can think of. 1. Ankles: the quality of your ankle dorsiflexion is DIRECTLY correlated to your risk of a knee ligament injury. Think about it, your foot is the first contact to the ground. If it cannot position itself properly and absorb force all that tension will go straight to your knee. 2. Knee: ACLs are amongst the most common injuries in football. Why? Well we covered the ankle but the second reason is a lack of strength from the muscles surrounding the knee, mainly the VMO. The Vastus Medialis Oblique is the main muscle responsible for knee stability. 3. Hips: talk to any position coach and they’ll all tell you they wished their athletes would play lower. To improve leverage on their opponents. Another thing they wished their athlete had more of is strong and fast hips. Well, the split squat improves hip mobility and quad flexibility. It also protects your groin. And as you can see in the picture by split squatting from a low position we are teaching the athlete everything a position coach wants, low(mobile) strong and fast. performing a split squat also helps the athlete improve structural balance. Meaning, improving the stability, mobility and strength between the working muscles and legs. Essentially making both legs even. I believe that if you cannot perform a split squat on the floor properly, foot flat, knee past toes, hamstring on calf, upper body vertical and back leg completely extended, then you should NOT squat. And yes, it’s also possible you may never squat and may need to split squat for your entire career. And when you realize that, you realize how powerful the split squat is and how creative you need to be with this exercise.

Thomas Edison when a reporter asked, "How did it feel to fail 1,000 times?" Edison replied, "I didn't fail 1,000 times. The light bulb was an invention with 1,000 steps." "Great success is built on failure, frustration, even catastrophy." Here are the 5 lessons I’ve learnt from failing and losing everything. 1. The level of your success is directly correlated to the level of your mindset. You have to think right and talk right if you want to be successful. ... 2. You have to take MASSIVE action towards your goals. It’s not that we have to little time to accomplish the things we want, it’s that we waste a lot of time. You need to be laser focused on the components that will get you to where you want to be and you have to take MASSIVE action on these components. 3. Be yourself, because everyone else is taken, because people see through the acting, because at the end of the day you are only doing yourself a disservice when you are not yourself. 4. Always be a student and have an empty cup. What this means is that you cannot learn something if you already think you know everything about it. Empty your cup to make room for more knowledge. In turn, always look to expand your knowledge. For me it’s, self-development, strength training, treatment therapies, nutrition and business. Some of the best coaches are not known because they haven’t studied how to promote themselves, how to sell, how to do business. On the flip side, some coaches who are extremely well known and do good know nothing about training, nutrition and therapies. The top 1% constantly learn. 5. Shoot then aim. Life isn’t about being perfect right away but about working towards perfection. As I finish this, I’d like to make it clear that I don’t believe that I’m at the level of Thomas Edison but I work towards greatness everyday and for me greatness is peaking the day I die. There is a saying learn from other people’s mistakes. And as much as this is true and valuable, I also believe there is no better mistake to learn from then your own. It’s only when it hurts real bad that we as humans learn. #mindset #failure #success #greatness #hardwork #vision #mission #goals #body #bank

Would you rather hire a mentor that requires a 10,000,000$ investment for 1hr or a mentor that requires. 1,000,000$ investment for 10hrs? At the end of the day you’ll be investing the same amount. The difference is, the mentor who requires a 1,000,000$ investment will never be able to take you past a 1,000,000$ because he doesn’t understand the next levels. Where as if you are looking to get to 10,000,000$ you need someone who is already there. ... If you want to change the best way is to hang out with people who are already where you want to be. From day ONE for some reason this has been ingrained into me. Look for the best and invest no matter the size of the investment. Just figure it out. Athletes need stop hiring second best coaches and start looking at how they can figure out a way to work with the best. If you had the opportunity to buy a seat at a table of the most knowledgeable people in the industry you want to work in, wouldn’t you want to be at that table? What if the investment is 1,000,000$? It’s not about the size of the investment, it’s about being at that table and what you gain. The knowledge, the connections, the relationships, and the list goes on. Fortune Favours The Bold #football #strengthandconditioning #training #nutrition #lifestyle #investment #resultsareallthatmatter #cfl #nfl #usport #ncaa #boldathlete

When I coach my guys I make it a point that the following points need to be perfect before they progress to heavier weights or more complex exercises. 1. Movement - Full Range of Motion 2. Tempo - every second matters 3. Reps - every rep matters... If you can move in a full range of motion at the given tempo in the given rep range over all sets, then you progress. You have to earn your progressions! High Standards High Quality Control the Environment, Control the Outcome Because I care about my athletes, period #strengthtraining #movement #tempo #repetitions #quality #standards #resultsareallthatmatter #earnednotgiven #boldathlete

And then there were four plus one