Rules for Raising Olympians

I’m at the inaugural USA Weightlifting Symposium in Chicago, IL. I arrived on Thursday to assist with the USA Level I Certification, also known as the Sports Performance Certification. My favorite part so far is talking with the ambitious attending coaches. The most common question I am receiving is about the approach I am taking with my 14-year-old freak, Morgan McCullough. Of course they ask about Nathan Damron as well, but I think having a 14-year-old squat 242kg/533lb simply blows their mind.

When I am at these events, it’s always a reminder of just how lucky I really am. I get so used to seeing Nathan squat 320kg and Morgan clean and jerk 170kg that I get too accustomed to the whole thing. I’m spoiled as a strength and weightlifting coach. When I am at events like this, I realize that fact more and more. So what is my approach to coaching Morgan? What about Ryan, Jared, and Hannah – who are all of my top youth athletes? The answer is really the same for all of them.

However, for this article I will focus on Morgan, since he is the athlete I am getting asked about the most. Here’s the thing: there aren’t a lot of precedents set for coaching athletes like CJ Cummings, Harrison Maurus, or Morgan McCullough, so we are doing our best as coaches. All I can do is use the information I have received from school, recent research, and my own experience.

This article is being written to help all of you with your approach to coaching youth athletes. It’s also designed to give you my insight for coaching freak youth athletes. I am going to explain the major rules I follow, and I hope that this gives some of you some insight to help with your own athletes.

Like I said, we have four youth who could be considered international-level athletes. The rules I am going to explain are the same rules I use to coach each of them. Most of you might know Morgan, but we have several youth who we hope to one day reach the ultimate Olympic level.

1. Movement is Superior

At a young age you can’t sacrifice movement to lift a bit more weight. We are planning for 2024 for most of these young ones, so we don’t have to be anywhere near peaked for a long time. Yes, we want to get strong and make some strength progress, but perfecting movement is more important. If these athletes develop bad habits now like early arm bend or forward movement off the floor, these habits will be with them the rest of their careers. The goal is to perfect movement early on, so the focus can be on strength and refining movement when it’s time to be at peak performance.

2. General Physical Preparedness

I am trying to create incredible athletes early on in their career. I want them all to be able to run, jump, roll, and bend. Everyday my athletes are performing types of GPP. They are running, pushing sleds, jumping, and practicing gymnastics. Sometimes Coach McCauley will tell them to go outside and play. That’s what they do. They go out on the turf and back flip, walk on their hands, and sprint. We recently purchased a new basketball goal, and that was the best purchase that I have made in a long while. Almost everyday, my young ones along with the older athletes go outside and play hoops. You would be amazed at how high my boys and girls can jump.

This athleticism will help them become the best weightlifters in the world. They will learn how their bodies move throughout space, which will help them make those world class snatches and clean and jerks later in life. Not to mention this will help them create durable structures in their bodies that will come in handy later in their careers when the volume starts to increase.

3. Work Capacity

Work capacity goes right along with GPP. Look, I am not creating lazy athletes. I will leave that to the coaches I am beating. Morgan might very well be a heavyweight someday, but he will not be a lazy, out of shape heavyweight. He will be able to perform the work required to become the best weightlifter in the world. Will he be the best in the world? You will need to ask him. He’s the one who has to actually lift the weight required, but I am going to give him all the tools required. The same is true for all of my incredible youth.

At some point there will be a few athletes around the world who have the genetics to become the best. At that point the athlete who is able to perform the most optimal work will be the one who is able to surpass the rest. I am not going to let my athletes get outworked. To beat them, you will flat out need to be better than they are because you are not going to be able to perform more work than they will.

4. Communication

I am blessed in the ability to create solid relationships with my athletes. Morgan is actually my godson, so I have a little advantage in his case. However, I love all of my young ones. That opens the line of communication with my athletes, which makes it easy for me to know when they are beat up or feeling great. I always believe my athletes because I know they’re not lazy. If my athletes are experiencing tweaks, we deal with those tweaks. I never push them through injuries. If their backs hurt, we are backpedaling and dealing with that injury.

We have six years until the 2024 Olympics. We don’t have the ability to qualify for those Olympics now, but we can hurt our athletes so that 2024 is impossible. I am not going to do that. I have no problem with dropping back and punting. Not only will I back off on their training volume, but we also have a pretty good network of chiropractors and physical therapists to keep our athletes performing at 100%. If you are a strength coach or weightlifting coach, I recommend staying in yout lane. You are not a PT or chiro, so don’t pretend to be. I always laugh when I see weightlifting coaches or strength coaches trying to adjust or perform manual therapy with their athletes.

5. Balanced Approach

Listen up on this section. Now we are going to get into programming a bit. When coaching youth athletes, you have to be aware of efficiency (technique), strength levels (squat, pulls, and presses), and muscular balance. This is where the art of coaching comes in to play. Here are a few questions to ask as your athletes are progressing:

  • Are their competition lifts increasing with their strength increases?
  • Is their strength increasing with the increases of their competition lifts?
  • Are there muscular weaknesses on your athlete?
  • Are there any asymmetries that need to be addressed?

You will constantly be working on one area or another. It’s like being a sculptor. You work a bit on one side, and then you need to make some adjustments on the other side. The key is tracking progress, efficiency, and muscular balance. In the Mash Mafia, we track all of these and more. We have a pretty cool test that we use for our athletes that will tell us most things we need to know. It’s the very same test that we use in our guide to muscular imbalances, No Weaknesses.

Protocols for Aches and Pains, Muscular Imbalances & Recovery

Work Harder. Train Longer. Prevent Injury.

Prevent injury, reduce pain and maintain joint health with Travis's specific corrections for your individual muscular imbalances.

It will tell us the efficiency of our competition lifts, which means that we track our athletes’ abilities to perform high intensities with the competition lifts as their strength markers increase like squats, pulls, and pushes. For example, your athlete should be able to clean and jerk 75% of their back squat. This varies for each athlete, but this is a good starting point. Eventually, you will notice a certain ratio for each individual athlete.

These are the top five elements I focus on. However, you should make sure that they are getting more dialed in with their nutrition and recovery as time goes on. There is also one big element that way too many people avoid, and that’s our job as coaches to help these young men and women to become better humans. I want my athletes to go on in life to become incredible husbands, wives, parents, friends, employees, and coworkers. This is more important because their time after weightlifting will hopefully last a lot longer than their lifting careers. Nothing makes me happier than seeing my athletes with happy marriages and families.

I hope this article gives you some ideas of what I am doing with my young freaks. I truly love this team, and I could easily write a novel about our entire team. I hope all of you go out and create teams that are just as good. We can’t thank all of you enough for your continued support. We love training and competing, but none of this is possible without all of you. If you are reading this, you are a part of Team Mash Elite in my book. Thank you all so much!

Movement, Mobility, and How to UnWOD yourself with PT Chris Wash – The Barbell Life 212

We all love the feeling of getting under a heavy barbell and pushing our body to the limit. Even better is breaking through those limits and getting stronger!

But the reality is that pushing your body to the limit can lead to getting hurt. That’s true for any athletic endeavor.

Chris Wash is an awesome physical therapist and he’s here with us today to talk about doing what we can to keep you from getting hurt – and then doing what we can to get you healthy again if you do get hurt. He worked with Coach Crystal McCullough on her back issues, and this guy is not your average PT.

Protocols for Aches and Pains, Muscular Imbalances & Recovery

Work Harder. Train Longer. Prevent Injury.

Prevent injury, reduce pain and maintain joint health with Travis's specific corrections for your individual muscular imbalances.

He also has strong opinions (and some incredibly smart ones) on mobility. If you go about mobility in the wrong way, you can set yourself up for some serious problems down the line.

Listen in to this one to find out how to do it in the right way.



  • THE absolute MOST important mobility aspect that will keep you healthy and safe (even more important than technique)
  • How he would prevent his double knee replacement surgery if he could start again
  • The rounded back – really that bad?
  • Why feeling pain doesn’t matter – and what does
  • When flexibility could be the worst thing for you
  • and more…

Coaching Youth and Growing A Successful Program

At Mash we are blessed to have some of the strongest and most athletic youth in all of the country. We just had three youth compete at the Youth Pan American Championships in Colombia, South America. We have at least one more youth that will make Team USA next year. Our Athletic Performance athletes are equally as impressive as we are coaching two rising freshmen in High School that are D1 prospects already. We have a very cool environment because I am able to coach our youth weightlifters alongside our youth athletic performance athletes. Both are of course athletes, but to make this article flow better we will call Olympic weightlifting athletes simply ‘weightlifters’ and the athletic performance athletes simply ‘athletes’.

In our area, my reputation has grown as someone that specializes in working with youth. That makes me super excited; as that is definitely a passion that God has put on my heart. I love working with my adults, and they know it. However, with training youth, I am able to develop them as athletes and future contributors to society. I am able to affect the future adult that is tucked away inside them. Yes, I want to help build the best athletes known to mankind, but I would prefer building the best human known to mankind. I am able to affect my older athletes as well, but it is much easier to make changes in my youth.

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I have a unique advantage over most coaches, as I am able to attract youth from around the country. We’ve now had three young athletes move to the Lewisville, NC from various parts of the country just to work with my team and me at Mash Elite. I also get a few of them part time like Nathan Clifton, our token CrossFit Games athlete. Thanks to social media, our online guys like Nathan, Kobe (he’s moving to North Carolina this weekend), and Jacob Hamby are like family even though they all live in Missouri. When we meet up at competitions, they are as much Team Mash as any of the onsite boys and girls.

Did I form this unique culture on purpose?  I wish, but the answer is no. Luckily, my athletes simply gravitate to each other via Instagram and Snapchat. They know what each other is going through, and they support each other over these social media channels. When we are together, we are one big family. Even the families are best of friends with each other. I have no idea how this happened, but I am tremendously excited to be a part of it.

Mash Culture

It’s this culture that attracts people to our gym. Our youth and junior weightlifters train at the same time as our youth and college age athletes. The two groups get along so well. They respect the abilities of each other. Today we had Cade Carney, starting running back for Wake Forest University, cleaning from blocks and performing seated box jumps with our weightlifters. They love each other, and they cheer for each other. Great athletes respect great athletic ability, so it simply works. Morgan McCullough enjoys watching Cade run over people on the football field, and Cade enjoys watching a 14-year-old Clean & Jerk 167kg. They are both extraordinary.

I know that a lot of you are either coaching youth as well or at least you want to. This article is designed to give you some ideas on how to grow your own program, and how to get the most out of your athletes. I am going to start by teaching you how to grow a solid program because it’s not easy. I am in the middle of nowhere, Lewisville, NC. It’s more like Mayberry, but we love it. The people are nice, but the streets aren’t filled with kids that love to train. Since we moved our gym to this location, our youth program has steadily increased. Here’s what we’ve done so far.

  1. Culture Conducive to Youth Athletes– we coach the fool out of our athletes. I challenge all of you to drop by Mash Elite on any day, and no matter what day you come in you will see coaches actually coaching. Sounds like an obvious one, but unfortunately, it’s not. Most of the time you walk into a gym with youth athletes, and you will have some coach simply watching the athletes train. It looks more like babysitting. That’s not us, and it shouldn’t be you. My motto is coaching every repetition of every set.

However, there is something that has to come first, or you will never have a group to coach. You have to create an atmosphere filled with fun. We laugh a lot. We celebrate victories. We learn from failure. I coach with positive reinforcement. Negativity doesn’t enter our walls. I don’t get mad at my athletes when they do poorly. I figure out why they did poorly, and then we correct it together. Hopefully for a lot of you, this only makes sense. If you are someone that verbally abuses your athletes, then don’t go crying when your athletes leave you and come to me.

Athletes thrive in an environment filled with:

  • Positivity
  • Fun
  • Family like community
  • Competition
  • Encouragement
  • Likeminded athletes
  1. Get Results- look you can crush your Facebook marketing and become a social media expert, but if you don’t get results for your athletes, your gym will soon be empty. I am talking about quantifiable results. If you are gifted a genetic freak, that doesn’t make you a great coach. If you get a genetic freak and make them quantifiably better, then you’re a great coach. Did you make them jump higher? Did you make them faster, stronger, and bigger? If so, word will spread quickly enough.
  2. Get Involved with the Community- this is the one that I am struggling with the most lately because I am much busier than I used to be. Luckily, I have partners at my gym, so we are working on this one together. However, this is how I built my business before. I went to the ballgames. I was a part of the local groups and clubs. My church has always been a main source of athletes because they trust me with their children.

These three things will grow your club. However, I recommend you listen closely to this next one.

  1. Be a Source of Information- this one is so key. Don’t be afraid to give away some information. People make me laugh so hard when they try to protect their ‘secret’ program. I give away 70% of the information that I produce with YouTube, podcasts, articles, seminars, and social media posts. I suggest picking one or more of these outlets, and start informing your community. This will give parents and athletes confidence in you as a coach. It’s a way of educating them about your services and capabilities. I recommend becoming the expert in your field for your community. If you want to coach weightlifters, then write article regarding weightlifting. If you want to be a great strength and conditioning coach, then write articles about speed training, improving vertical leaps, and getting athletes ready for the field. Whatever you end up doing, consistency is king. If you post an article once per week on Monday, you need to publish every Monday.
  2. Become a Social Media Expert- this is the quickest way to inform people in your community about your services. This is the best way to distribute the information that we talked about in #4. It’s also the best way to get in front of your potential clients on a regular basis. It’s a great way to put your current athletes on display showing your methods and results. We have highlights every day because our athletes are performing extraordinary feats on a daily basis. Once again, results are the best way to get more athletes. Our athletes get results, and there is no denying that.

Now we’ve given you some ideas on how to grow your numbers within your gym. However, what are the best practices for getting these athletes the best results?  Here are a few ideas:

  1. Coach every repetition of every set- whether it’s 14-year-old Morgan McCullough Clean & Jerking 170kg/374lb, or 14-year-old Tate Carney running a 4.7 second 40-yard dash and Cleaning 300lb for the first time, technique will always come first. You can’t load a dysfunctional movement pattern without either getting hurt or at best case not getting any stronger. The safest movement pattern will always be the strongest movement pattern.
  2. Get the most out of the least- by that I mean if an athlete can’t perform an air squat properly, there is no need to load them with a barbell. If an athlete is first learning to squat with a barbell, there is absolutely no need to add bands to the equation. I stick with the basics until the basics stop working. For the first two years of an athlete’s training age, the basics are more than enough to get results.

The same goes with all athletic performance coaching. If an athlete is learning proper mechanics, there is no need to use overspeed treadmills. You will simply encourage bad mechanics. If you focus on perfect technique in all you do and getting your athletes stronger, you will see a massive amount of results.

  1. Simple and Frequent– keep your programming simple. Complicated is not better. I suggest using the movements that get the most results on a frequent basis. If you are a weightlifter, we focus on the competition movement, versions of those movements, squats, pulls, presses, and rows. Funny enough, we use a similar approach for our field athletes because those movements produce the biggest results.

Here’s a sample for our younger field athletes:

Week 1-4
Day 1 Week 1
Back Squat with Belt ss 24″ Box Depth Jumps & Touch for Height 3 x 5 5RM (1st rep paused 5 sec), then -10% for 2×5 not paused
Clean Paused 2 inches off Ground  EMOMs Start at 70% 8 sets x 1 rep working up heavy but no misses
Bench Press Paused 3 sec 5RM (1st rep paused 5 sec), then -10% for 2×5 not paused
Upper Muscular Imbalance Work 1
1a. Weighted Push-Ups 8 reps x 3 sets
1b. Bentover Rows 8 reps x 3 sets
200M Lunges BW Only
Day 2
Front Squat with Belt 3RM(1st rep paused 3 sec), then -10% for 2×3 not paused
P. Clean from Blocks 3RM, then -10% for 2×3
Push Presses 5RM, then -10% for 2×5
Snatch Pulls 95% for 3×3 with a 6 sec eccentric
Core Muscular Imbalance 1
1a. OH Carries Axle For Timed Events when you can carry 45 seconds x 3 sets move up in weight
Day 3
OH Squat Variation Max Effort 1RM with 5 sec pause, then -20% for 3 reps not paused
Hang Clean 3RM, then -10% for 3
Bench Press Pause all Reps Start at 60% 8 sets x 3 rep working up heavy but no misses
Deadlift  Max Effort 5RM from Blocks with Bar at Knees
Upper Muscular Imbalance 2
1a. Chest to Bar Pullups Submaximal reps x 3 sets
1b. Dips 8 reps x 3 sets
1c. KB High Pulls 8 reps x 3 sets (lower slower than you pull up)
Day 4
Warm Up with OH Squat Variations Work up to 70% for 3 reps with 1st rep paused 5 sec
Front Squat with Belt 1RM with 50lb of Chain no pause
Snatch Max Effort P. Snatch 3RM, then -10% for 3
Strict Presses 5RM, then -10% for 2×5
Day 5
 Back Squat without Belt 1RM paused 3 sec, then -20% for 2×3 not paused
Clean Max Effort 1RM, then -20% for 3
Closegrip Bench 10RM, then -10% for 10+
Unilateral RDLs 3 x 8ea leg
Core Muscular Imbalance 2
1b. Unilateral Farmer’s Carry For Timed Events when you can carry 45 seconds x 3 sets move up in weight
Lunges 200m

Here's the key to unlocking even more gains in 2018...

Become a member of the Mash Mafia.

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* Unlimited Technique Analysis

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Programming for CrossFit with OPEX Fitness’s James Fitzgerald – The Barbell Life 211

Training for CrossFit is a unique beast.

It’s one thing to train for the snatch and clean and jerk. Or the squat, bench, and deadlift.

But to be good at, well… everything? That takes programming and training to a whole new level.

When I sat down and did the research for Do What You Want (my guide all about training for multiple disciplines at the same time), I was fascinated by the demands of functional fitness. It’s an art form to create a program that perfectly balances it all.


The Art of Combining:

Weightlifting - Powerlifting - Bodybuilding

Strongman - Functional Fitness - Endurance Cardio

Learn the art and science of how to train multiple disciplines simultaneously. Get stronger, faster, bigger...

Well, training for CrossFit is what James Fitzgerald is known for. I mean, this guy won the CrossFit Games! As if that wasn’t enough, he’s trained countless athletes on how to be CrossFit beasts.

So listen to this podcast as we dive into his approach. Trust me. This guy is smart.



  • How Rich Froning got his start
  • The latest research on muscle fatigue
  • Training the different systems for individuals
  • The link between weightlifting and autism?
  • How training needs to change over time for CrossFitters
  • and more…

Navigating Research by Matt Shiver

Navigating through research can be intimidating and confusing. Especially if you don’t have a science background. There is a lot that goes into the writing of research that makes it hard to read. There are p values for statistical significance, there are charts and graphs that seem to be in a different language, there are plus and minus values, and LOTS of text.

I want to present some easy places you can find the most up to date research in the field of strength and conditioning and nutrition as well as teach you how to read the complex ones.

Before we begin, it is important to discuss the different types of research. The pyramid below covers the hierarchy of evidence.

Case Studies

Case reports or case studies are the lowest on the pyramid. They are typically a report on one individual and their response to an intervention. The problem with case reports, are they have a small sample size, have higher amount of bias, and don’t control variables as well as the higher forms of research on the pyramid. These are often the studies that you will find when someone reports an adverse reaction to an intervention or supplement when there are no other participants that were involved in the study.

The rest of the red and orange types of studies are good at identifying new variables that we should further research. They can show correlation between variables but lack the scientific rigor for coaches to take information from them and implement them into their training programs.

Randomized Controlled Trials

Randomized controlled trials (RCT) involve control groups and test groups that have been randomly put into their specific group. Most of the time the subjects don’t know what group they are in. RCTs are the meat and potatoes of the research world. This is where the work is being done to determine if an intervention is better than the current standard or placebo.

The problem with RCTs is that there is conflicting evidence in many studies. Some studies that share similar methods may have completely different results. That is why it is important to look up other research on the same topic after reading an RCT to see how it compares to past research. WE NEED MORE THAN ONE STUDY TO PROPOSE THAT SOMETHING WORKS.

Systematic Reviews and Meta-Analyses

Systematic reviews and meta-analyses are the next step. These are papers that combine findings from multiple RCTs to give you the most well-rounded picture of a topic is that has been researched. Here is where we can really take research and apply it to our coaching. Systematic reviews and meta-analyses are used to create practice guidelines that are used in all professions.

When looking at research, I typically suggest focusing most of your attention to systematic review, meta-analyses, and RCTs.

Resources I Use For My Research

Now on to the sites that I have found to be the most helpful for me to get my research. I’m going to start with the easiest ones to read first.

Stronger by Science:

Greg Nuckols and his team do an amazing job of synthesizing the most current research for anyone to read into about a paragraph. There may be some charts included as well. This is an easy go to! They include strength training, hypertrophy, nutrition, and supplementation.

Examine – Nutrition:

Examine allows you to search by supplement to find the outcomes from multiple studies. Here is an example below on beta-alanine. You see that the outcome that eight different studies tracked was muscular endurance. They found a very high correlation that there was a minor improvement in muscular endurance. The level of evidence bar is on the left which shows how much research has been done on the supplement. The higher the level of evidence, the more research that has bene done.

NSCA – Journal of Strength and Conditioning:

Here is where I go every month to search through abstracts for research to read. Abstracts give you a quick snapshot of what the article is about. It gives you the key findings, but not the whole story.

To get published in the NSCA’s Journal, the article has to be good quality. There are plenty of research that has been done but never gets published by journals because the research was not good. If the journal does not like how the research was conducted, they do not publish it.



After combing through the research and interviewing the experts, the result is a guide that will refine your technique and boost your squat in a safe and effective manner.

I use the NSCA but there are plenty of other sports medicine and strength and conditioning journal sites. If you are interested in subscribing, there is a monthly or annual fee that is associated with it. If you live close to a college campus sometimes you can get the articles for free by logging on through their library website or campus WI-FI.


Here is going to be your gold standard. With that, it is hard to read! You are going to have to read a lot to really understand what you are reading.

While searching for articles, make sure to search for systematic reviews or RCTs. You have the ability to filter by article type. It will narrow your search by quite a lot. Also look for articles that are recent (past 5-10 years).

If you are reading an RCT, it is important to really assess the methods section. Do the methods make sense? Is it reproducible? Are there too many factors that are at play here that could have contributed to the outcome? Be critical of the articles you read. Then read the results. From there, you can start to piece together your own conclusion. See if your conclusion matches the authors.

The systematic reviews are nice because the authors of the review have already been critical of all the RCTs. If in doubt read reviews. You can skip about how they found the RCTs for their paper.

Review Articles

There are some websites that will post review articles of recent research. These are also a great place to start. They are typically simplified and easier to read. Like “

Follow Researchers You Like On Social Media

One of the easiest ways to get the most up to date research is following researchers like Dr. Andy Galpin and Dr. Bret Contreras on social media. They post about their most recent publications and the results from them on Twitter and IG. If you find a research article that you really enjoy, look at the name of the Authors. From there you can search the names of the authors on Pubmed to find more of their research. Most researchers specialize in a specific field.

Listen to “151 – Andy Galpin on Advances in the Science of Strength” on Spreaker.

A closing thought, be critical the next time someone tells you that “research shows ____ works better than ____.” You will be surprised of the limitations that research has. There are plenty of research articles that do not get published. For every article that supports something works, there will always be another article that says it does not work. You have to be critical and actually dig into the research to make your own opinions.

Here's the key to unlocking even more gains in 2018...

Become a member of the Mash Mafia.

* Fully Customized Programming

* Unlimited Technique Analysis

* The Best Coaching in the World

Mash Mafia Youth – The Barbell Life 210

I’ve trained all manner of athletes from average Joes to NFL athletes to champion powerlifters and weightlifters. But my favorite athletes to train are the youth.

And right now the Mash Mafia is blessed to be working with some amazing young athletes – from 9 year old girls to our 14 year old stud who just took the gold medal at the Youth Pan Ams.

I get a little frustrated… no, I get plain angry when I see how many people train youth. They get it all wrong. They think they’re being helpful, but they’re not. So on this podcast we get into the right way to train youth.

And we also talk a lot about how we prepare our athletes – even the young ones – for competition. We get into everything on this podcast from our taper process to backroom strategies.

Here's the key to unlocking even more gains in 2018...

Become a member of the Mash Mafia.

* Fully Customized Programming

* Unlimited Technique Analysis

* The Best Coaching in the World



  • How I almost fought a terrorist on a plane?
  • Our taper process for youth and adults
  • Changing weight classes at the last minute
  • Horrible parents
  • The chess match of declaring attempts in the back room – and how we won!
  • and more…
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