Video: Full Analysis of the Clean

Sometimes a video makes it simple.

And that’s what I hope to do here in this analysis of a clean. From the start position to the end of the third pull, I detail the stages of the clean and the proper way to move through each one. This one is packed with some insight. Let me know if you guys like these videos and we can do a lot more!

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Strength and Conditioning, Olympic Weightlifting, Powerlifting, Technique, Programming, Business, and the Art of Coaching

Programming with Legendary Strength Coach Bill Gillespie – The Barbell Life 309

If you know anything about strength and conditioning, you know of Coach Bill Gillespie.

As a young coach, I looked up to Coach Gillespie – so it was an incredible honor to have him on the podcast today.

He’s been a strength coach for the NFL and for college football programs. And at 60 years old, he just benched 1015 pounds!

This podcast blew me away… There’s a reason Coach Gillespie is a legend.

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LISTEN IN TO TODAY’S PODCAST AS WE TALK ABOUT:

  • His “secret” procedure for light days
  • Why dynamic days don’t work the stronger you get
  • The best strength test to determine who can absolutely crush on the field
  • Why you need to train the clean from the hang and from the floor
  • Benching 1015 pounds at 60 years old (Yes, 1015 pounds!)
  • and more…

Control What You Control

As I am writing this, we are working on Day 63 of this coronavirus quarantine with no clear picture of (the new) normal in sight.

In those 63 days, we have celebrated Easter and Mother’s Day as a nation. I’ve had a birthday and my family has also suffered a deep loss as my mother passed away from COVID on April 29th. The year 2020 will most definitely be one we will never forget as proms, concerts, sporting events, graduations, and so much more have been postponed or cancelled. States have started slowly opening up – phase one in North Carolina officially started on May 8th. This article isn’t about what states should be doing, whether we should or should not wear masks, or if gyms should be open or not. There is no hidden agenda here or political stance. So, just keep reading…

What We Can Control

There are so many things outside of our control now. Let’s be honest, it’s always that way, even if we try to fool ourselves into believing we are in control. The one way you can get through this without losing your sanity is to focus on all the things you can control – and if you are a believer like me, give the rest to God.

  • Scheduling Time and Proper Planning
  • Nutrition
  • Sleep
  • Mental Health Practices
  • Exercise
  • Staying Engaged with Family and Friends

Scheduling Time and Proper Planning

Just remember the 6 P’s: Prior Proper Planning Prevents Poor Performance

I wrote an article a few weeks back about bettering yourself during this quarantine. There are a lot of things I have been working on both personally and professionally. It has been interesting – with a learning curve to be sure. It’s hard to remember what day it is sometimes! It has only been the last two or three weeks that I have really been able to dial it in and become efficient with my time.

What I have found is I need to write it down and not put it on my calendar in my phone. I have a sheet of paper where I write down everything I want to accomplish that day in a numbered fashion. As I complete a task, I mark it off the list. I write everything down! This includes my personal time of reading and my training. In order for this to be successful, you have to prepare in advance. On Sunday, I sit down and look at what I have that needs to get done for the week. This includes programming due that week for athletes, coaching obligations, podcasting, checking emails, writing articles, etc.

I then look at what I would like to accomplish that week and put it on lighter days when I might not have certain commitments. This includes professional development like watching roundtables, reading articles, or doing continuing education courses. I also have to look at things like making a run to the store or post office, getting Morgan’s school assignments ready each week, and any other item that might come up.

Here is an example of a common weekday.

  1. Fasted cardio (I try to do this three to five times a week)
  2. Read for 20 minutes (something spiritual or uplifting and not related to my profession)
  3. Online athlete video analysis
  4. Check emails
  5. Write programs for ‘x’ number of clients that day (I try to string those out over a few days depending on how many I have to write that week)
  6. Zoom practice with team (Travis and I do MWF team practice)
  7. Finish article
  8. **Transcripts and VA (as I am going back to get a second degree this fall – more to come in another article)
  9. Strength training (I still have a meet in 17 weeks!)
  10. Shoot videos for Mash Elite Exercise Library
  11. Professional development for 30 minutes

Some of those items are recurring and others are obviously one or two times depending. I was finding if I didn’t write down at the beginning of the week what I needed to accomplish on a daily basis, I would get to Sunday and have to work all day finishing up programs. That’s no fun! Keeping a schedule and planning in advance has helped to keep my stress level down and made me a lot more productive. Try writing everything down, including your personal time, and see how it works for you!

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Nutrition

If there was any time you have control over what you put in your mouth, it is now. This is the time to start forming better habits. Everything has slowed down and people are spending a lot more time at home. This means you can cook more and be mindful of what you are eating. If for no other reason – nutrition has an impact on your immunity. What you put into your body matters.

Protein is important for healing and recovery. Fruits and vegetables are rich in vitamins, minerals, and antioxidants with immunity boosting properties. Beta carotene is found in sweet potatoes, carrots, and green leafy vegetables. Vitamin C is found in red peppers, oranges, strawberries, mangoes, broccoli, and other fruits and vegetables. Vitamin E is found in spinach and broccoli as well as in nuts and seeds. Others to note are vitamin D (which is found in milk products and fortified cereals), and zinc 9which is found in nuts, pumpkins seeds, lentils, and beans). If you find you don’t eat a lot of these types of foods, you should seriously consider adding them to your meals. Or at the very least, start taking a good multivitamin and greens supplement.

Your body needs a minimum amount of calories for it to function with involuntary actions such as breathing, hormone production, etc. Add in any activity to include any type of movement and the body’s requirement increases. It is important for you to make sure you are getting enough calories every day. According to Scientific American, when you are sick, your body needs even more calories, saying “Fever is part of the immune system’s attempt to beat the bugs. It raises body temperature, which increases metabolism and results in more calories burned; for each degree of temperature rise, the energy demand increases further.” Staying hydrated by drinking water is also important and a natural way to boost immunity.

This pandemic is affecting people in different ways. For some, life has slowed down and gotten better. For others, it has been destructive mentally and financially. Wherever you are on this spectrum, take time to give yourself grace on a daily basis. With or without a pandemic, moderation is your best bet at sustainability when it comes to your eating habits. Guilt has no place here if you don’t eat healthy 100% of the time. I just want you to be aware of the benefits of eating healthy and make decisions based on information. More times than not, make healthy choices.

Sleep

It was crazy how long it took me to get on a sleep schedule when this quarantine first started. When your daily routine gets distorted and obsolete, it takes some time to adjust. Sleep is important for so many reasons. Sleep can affect your overall quality of life!

This is the time when the body repairs, growth hormone is released, and the body is relaxed. The brain stays active while we sleep, so much so it is thought sleep plays a role in removing toxins from the brain that we build up while awake. According to the National Institute of Neurological Disorders and Stroke, “Research shows that a chronic lack of sleep, or getting poor quality sleep, increases the risk of disorders including high blood pressure, cardiovascular disease, diabetes, depression, and obesity.” Needless to say, getting a good night’s sleep as often as possible is essential! Some strategies to providing an environment conducive to a good night’s sleep according to The Sleep Foundation are:

  • Have a sleep schedule seven days a week. Go to bed at the same time and wake up at the same time every day. This allows your body to regulate.
  • Have a bedtime ritual that helps you relax.
  • If you are a napper and find it hard to fall asleep at night, remove those naps for a week and see if it helps.
  • Exercise daily!
  • Take a look at the room you sleep in. Make sure the room is at a proper temperature and not too hot (ideally 60-67 degrees). Make sure the room is dark and distractions are minimal or not present.
  • Consider reading an actual book before bed rather than using electronics or watching TV. This has a calming effect and you might find it easier to fall asleep.
  • Avoid caffeine in the afternoons and heavy meals close to bedtime. I would also avoid drinking any fluids close to bedtime as it can disrupt sleep having to go to the bathroom.

This is not an end-all be-all list. I would just recommend if you have trouble falling asleep or staying asleep, you might want to try to implement some or all of these strategies and see if it helps. As far how much uninterrupted sleep you should get a night, it varies. Studies show teens and children need more sleep than adults, and the average adult thrives best on seven to nine hours of uninterrupted sleep.

Mental Health

For the sake of this article, I’m not talking about clinical diagnoses or medication. That is way beyond my area of expertise. I am simply talking about strategies you can use on a daily basis to put you in a right frame of mind. There is so much going on right now and it is scary. Learning how to cope with the daily stresses of the unknown by using some simple tools can go a long way. I reached out to our good friend Gabriel Villarreal, a Licensed Professional Counselor (LPC), and we had a great chat about some strategies. I told him what I have been doing each morning and he put a name to it. Here are the four things he gave me to do:

  • Practice mindfulness. This just means anything done in a particular way in the present moment, on purpose. This is something I have started doing each morning. I wake up, shower, come downstairs, and make a cup of coffee. As the weather is warming up, I take a book outside, set a timer for 20 minutes, and focus only on reading for that time. I am finishing up week two of this and it has been a game changer for my mental health. I look forward to it every morning. I just finished the first book, Shaken by Tim Tebow, and I highly recommend it. I started a new book this morning, F*ck Your Feelings by Ryan Munsey. I will let you know how it is when I finish. This 20 minutes in the morning will be filled with books for my own personal development. I have allotted time later in the day to work of professional development.
  • Focus only on what is three feet in front of you. Rock climbers do this. They call it “three-feet world.” While climbing, they don’t look at the big picture of getting to the top. Instead, they focus on the steps immediately in front of them. As they move forward, they shift focus onto the next obstacle as they make their way to the top. Morgan and I used to do this when Wayne would deploy. Instead of looking at the entire year and how long it was, we would break it up into segments. This could be holidays or special days coming up or trips we had planned. It helped, especially with a young child, to focus on something much closer, get through it, and then shift our focus to the next thing coming up. This is definitely helpful in times like this to not look so far ahead, but to focus on the more immediate.
  • Read the Serenity Prayer often, realizing we are not in control and being ok with it and finding peace.
    “God, grant me the serenity
    to accept the things I cannot change,
    the courage to change the things I can,
    and the wisdom to know the difference.
    Living one day at a time,
    enjoying one moment at a time;
    accepting hardship as a pathway to peace;
    taking, as Jesus did,
    this sinful world as it is,
    not as I would have it;
    trusting that You will make all things right
    if I surrender to Your will;
    so that I may be reasonably happy in this life
    and supremely happy with You forever in the next.”
  • Control your breathing. Mark Divine, creator of SealFit, sums it up nicely. “Awareness of our breath, and control of it, is the best tool to bring initial control over our mind. Breath control will bring a present moment awareness absent of fear or future unknowns. We are just present when we practice breath control, and our minds begin to focus and able to tap into greater energy.”

Learning to utilize one or all of these tools on a daily basis will have a huge impact on your mental health as we all continue to find our way through this pandemic.

Exercise

Exercise has major benefits during a time like this (and all the time). For one, moderate intensity exercise has been associated with improved immune function. Exercise also plays a part of the reduction of stress and anxiety!

Unfortunately, gyms are still closed in a lot of areas. Don’t use that as an excuse not to get or stay active. For competitive athletes such as weightlifters and powerlifters, not having access to gym equipment will have negative effects on them in relation to their specific sport. Frequency of the competition movements is crucial to get better in their sport, but they can still find benefit in daily physical activity until they can return to the gym. We have created some programs through our bronze level for just this purpose. Here is what the American College of Sports Medicine recommends:

  • Two and a half to five hours a week of moderate intensity aerobic exercise.

    • Walk, run, bike, or row
    • Dance
    • Circuit training with bodyweight movements
    • Gardening or yard work
  • Two sessions per week minimum of resistance training.

    • For those with equipment, hit the weights!
    • Bands, backpacks, suitcases, and isometric holds are great when you have minimal equipment.

The way you can train in this moment might not be your ideal way to train, nor will it help you reach specific goals if you are a competitor. I know that is tough. Just realize there is still so much benefit to your physical and mental health when you move daily!

MAXIMIZE YOUR STRENGTH...

EVEN WITHOUT EQUIPMENT

These new programs from Coach Travis Mash are designed to strategically and creatively make the best use of limited equipment (or even no equipment). These programs aren't just generic bodyweight exercises - these are programs specifically geared toward the strength needs of weightlifters, powerlifters, or field athletes.

Staying Engaged With Family and Friends

I definitely think this ties in closely with mental health as well. This holds especially true for people who live alone. While I love my family dearly and we have enjoyed having this time together, I get excited to interact with people outside of my nuclear family. I equate this to a new stay-at-home mom who craves adult conversation. We are social human beings and social distancing is the opposite of that. Zoom calls, FaceTime, etc are not the same as an in person interaction, but it can do a person good! I love coaching our athletes in person so much more, but there is something to be said seeing their faces three days a week even if it is through a computer screen!

What I want you to take away from this article is to focus on the things you can control. Believe me, I know it is easier said than done. This pandemic has affected people in different ways, some positive and some negative. There are those who have lost jobs, lost family members, and are having a rough time. I empathize with you, especially losing a family member. My hope is that if you will implement self care into your daily routine by using the strategies and activities discussed in this article, you will come out of this a healthier and more resilient you.

Author:
About Crystal: Crystal is Travis’ right hand person! She is a USA Weightlifting National Coach and holds her NSCA – Certified Strength and Conditioning Specialist certification. She is an RN with a Masters degree in Nurse Education. She also holds multiple other certifications to include CFL2, USATF, Precision Nutrition, and Flex Diet. She is also an international elite ranked powerlifter.

Your Questions Answered – The Barbell Life 308

Gaining muscle. Coaching groups. Finding coaching clients. Starting powerlifting later in life. Getting a stronger low back.

These are just some of the subjects that listeners have asked about – and we get to talk about them today on our podcast.

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LISTEN IN TO TODAY’S PODCAST AS WE TALK ABOUT:

  • Getting into the coaching business
  • Mobility for wrestlers
  • Improving in the Olympic lifts if your home gym has low ceilings
  • Gaining muscle, gaining strength, or both?
  • Strengthening the low back for the deadlift
  • and more…

Learning How to Learn – The Barbell Life 307

I write often on this site about training to make our bodies stronger and fitter.

But on this podcast, we talk about a subject I rarely speak on: training our minds.

I recently went back to school to get my PhD, and the amount of learning I had to take on was enough that I contemplated quitting on more than one occasion. But instead, I developed some strategies, read some material, and learned a lot about how to learn.

And of course everything I’m learning about the way the brain works is just going to help me refine the training of my athletes. Monitoring brain patterns during their training is something I’m eager to try out more and more soon.

Travis Mash's Masterpiece for Strength Training and Programming

The Mash System

World champion and world-class coach Travis Mash gives you every trick in his programming toolbox plus FIVE 12 week strength programs for weightlifting, powerlifting and athletic performance and more.

LISTEN IN TO TODAY’S PODCAST AS WE TALK ABOUT:

  • The most important thing to do in the morning to create the chemical balance your brain needs to learn
  • Using cinnamon as a “cheat” in a test?
  • The power of the Omegawave
  • Stress and the athlete
  • The subconscious mind and how sleep rewires our brains
  • and more…

Getting Started with Velocity Based Training

I want to say I have had a blast using my Flex Unit from GymAware.

We all know the GymAware unit is the gold standard for measuring velocity in the strength and conditioning world. If you are a coach at a major university or coach hundreds of athletes per day in a big time private facility, you are going to want to look into GymAware. However, if you don’t have unlimited funds or you train out of your garage, there needs to be a way to measure velocity to ensure you get the most out of your training as well.

GymAware now has the Flex Device using laser technology to measure and analyze:

  • Velocity
  • Power Output
  • Range of Motion
  • Bar Path

For only $500 it was a no brainer. I’ve only had mine for a few weeks, but I have put it to work.

If you are just now getting into the velocity based training world, this article is for you. I am going to tell you where to start, and give you an idea of some directions to go with it.

Develop a Force-Velocity Profile

Over time there are a lot of data points to look at, but in the beginning you will need to develop a profile to make educated decisions about your training or the training of your athletes. Should you focus on speed work or spend more time going heavy? How do you know? The truth is you don’t know until you find out, so let’s find out how to find out.

First you have to pick a movement to test. Obviously I recommend using a movement you are going to use in training – particularly the bigger compound movements, such as back squat, deadlift, clean, jerk, snatch, bench press, bentover row, or something along these lines. Then the process is fairly simple. You will start at 50% and perform 1-2 reps working all the way up to a maximum using 5% jumps. Let’s look at an example of back squat as the movement being tested:

Back Squat 1RM 500 lb

%    Load   Velocity
50%   250lb 1.10 m/s
55%   275lb 1.00 m/s
60%   300lb 0.87 m/s
65%   325lb 0.78 m/s
70%   350lb 0.71 m/s
75%   375lb 0.65 m/s
80%   400lb 0.59 m/s
85%   425lb 0.51 m/s
90%   450lb 0.40 m/s
95%   475lb 0.32 m/s
100% 500lb 0.25 m/s

OPEN UP NEW POSSIBILITIES IN STRENGTH

Mash Elite's Guide to Velocity-Based Training

By measuring bar speed (simple to do with your smartphone), you can guarantee each and every training session is as effective and safe as possible.

So what do these numbers mean? What do you compare them against? Well my man Bryan Mann blazed the research fields, and came up with these parameters. These columns show the quality of strength, percent of 1RM, and velocity zone.

Quality     % of 1RM   Zone
Absolute        90%+    < 0.5 m/s
Accelerative     65-90%   0.5-0.75 m/s
Strength Speed   45-65%   0.75-1.0 m/s
Speed Strength   25-45%   1.0-1.3 m/s
Starting Strength   0-25%    > 1.3 m/s

If you compare the example profile to the chart, you will find the athlete’s velocity landed perfectly in the suggested velocities or slightly exceeded them. That tells me they need to spend quality time in all the strength zones. I would probably set this athlete up on a traditional Westside-ish program with a dynamic day and a max effort day. The goal is to find out if the athlete leans more toward the velocity end or the force end of the spectrum. Let’s look at another example:

Back Squat 1RM 500 lb

%    Load   Velocity   Results
50%   250lb   0.73 m/s   Slow
55%   275lb   0.71 m/s   Slow
60%   300lb   0.67 m/s   Slow
65%   325lb   0.63 m/s   Low end
70%   350lb   0.58 m/s   Low end
75%   375lb   0.53 m/s   Low end
80%   400lb   0.49 m/s   Slow
85%   425lb   0.45 m/s   Perfect
90%   450lb   0.40 m/s   Perfect
95%   475lb   0.32 m/s   Perfect
100% 500lb   0.25 m/s   Perfect

Now this athlete would be considered perfect in the absolute strength category. However when they venture into those lower percentages, the velocity doesn’t spike like it should. This athlete surely spends a lot of time going heavy but very little on moving moderate weights as quickly as possible. Spending some quality time in the strength-speed and speed-strength zones will benefit this athlete in the other zones. If you are a strength and conditioning athlete or if you coach strength and conditioning athletes, this athlete will benefit in the power department with some focus on velocity. Remember – power is all about having a balance between force and velocity.

This little test will make sure you are coaching your athletes in the strength zone that will benefit them the most. Besides the force-velocity profile, there is a lot more the data can teach you about each individual athlete. In this next session, we are going to look at a few of those.

Applying the Data

Unfortunately not all movements are created equal.

Just because you are fast in one movement doesn’t necessarily mean you will be fast in all movements. Some movements are slow because of efficiency problems, and others will be slow due to injuries and neurological responses. I recommend performing a profile for each of the movements you anticipate performing in your day-to-day program. I will give you an example where we gathered conflicting data:

Deadlift 1RM 540 lb

%    Load   Velocity   Results
50%   270lb   0.68 m/s   Slow
55%   295lb   0.62 m/s   Slow
60%   325lb   0.56 m/s   Slow
65%   350lb   0.52 m/s   Slow
70%   380lb   0.49 m/s   Slow
75%   405lb   0.45 m/s   Slow
80%   430lb   0.38 m/s   Slow
85%   460lb   0.32 m/s   Slow
90%   485lb   0.32 m/s   Low end
95%   505lb   0.30 m/s   Perfect
100% 540lb   0.24 m/s   Perfect

This is the deadlift of the same athlete who tested so well in the back squat in our first example. As you can see, this same athlete is strong with a solid ability to grind through repetitions. However, they aren’t able to generate speed at all in percentages within the accelerative strength zones and up. This athlete will benefit greatly with some quality time spent in the strength-speed and speed-strength zones.

I will program two days of pulling for this athlete with one day of strength-speed work and the other speed-strength. I am playing with some potentiation work (Mash Method/PAP) which seems to really be working well – I will report more on that in a few weeks after spending quality time researching. This athlete will be able to get stronger and more powerful with little to no time spent with heavy loads, which means there will be more time for other elements of their training. Heavy lifting is fun, but it takes a toll on the body. The human body is only capable of performing so much volume before breaking down. That’s a big reason why developing force-velocity profiles are so important – especially for Olympic weightlifters and strength and conditioning athletes.

Think about it for just a second. If a weightlifter can get stronger and teach the body to be more powerful without squatting and pulling heavy, it means there will be more time for quality work on the competition lifts. If you are constantly squatting and pulling heavy, the body is going to require more recovery, which means possibly backing off of the competition lifts.

If you are a football player, you don’t want to get beat up in your training. You want to be able to go out and run routes and sprint. If you are a basketball player, you want to hit the basketball court. That’s why ‘optimal load for the individual’ is going to be the most important phrase for all good strength and conditioning, Olympic weightlifting, and strength sport coaches.

Best Practices

To wrap up this concept of Force-Velocity profiling, here are a few best practices:

  • Retest every 4-6 weeks. Simply make it a part of your max effort work, and spread out the tested exercises if you can. The key is making sure you are trending in the right direction.
  • I recommend tracking speeds at 80-85% and collecting that data. You will be able to allow daily velocities to dictate the direction of the session. I will explain more about that in a later article.
  • Use mean velocity for the slower strength movements and peak velocity for the Olympic lifts. The Olympic lifts are variable because some athletes go slower off of the floor, and the speed during extension is the only speed important for making the lift.

Training the Individual

There’s a movement toward individualized programming taking place right now throughout the world. Why do you think America is doing so well in the sport of weightlifting? It’s because coaches like Spencer Arnold, Kevin Simons, and several others understand this concept. This is the very reason I am spending my entire PhD getting a better understanding of physiology and athlete testing. This will be the way progressive coaches will push the needle, while complacent coaches will slowly be left in the past.

For the next four years I will be writing articles like this on a daily basis – informing all of you about the cool projects and research I am performing. I am not the coach who wants to keep it to myself as to create an advantage. My athletes are definitely going to have every advantage at Lenoir-Rhyne University – with an amazing facility, athletic training, hot and cold tubs, Rapid Reboots, velocity based training, Omegawave, force plates, nutrition coaches, an intra-workout nutrition bar, and some of the best minds in the industry. However, I want to be a catalyst for a change in the industry that will see athletes around the world performing at levels once thought impossible.

I am confident two of those ways will be with velocity based training with my friends at GymAware and with athlete testing with my friends at Omegawave. I want to demonstrate the importance of training the individual versus group training. I also want to show the importance of training the athlete where they are on a daily basis versus mapping out some dogmatic plan that doesn’t consider the variable stressors in life. I believe this approach to training will help avoid overtraining and therefore avoid unnecessary injuries that stem from a tanked endocrine system.

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Improving Performance

Let me be clear, this style of training isn’t just about avoiding injury and overtraining. It’s about optimal performance that leads to winning:

  • If my athletes can train longer without injury or overtraining, they are going to get better.
  • If my athletes can perform their maximum attempts when their body is primed for maxing out, they have a better chance of making the attempts and learning from the process.
  • If my athletes have a highly functioning cerebellum, they have a better chance at perfecting their movements. There’s definitely a detailed article coming soon on the state of the brain and learning movement patterns.
  • If I know their autonomic nervous systems are shot, then I know high volume is a bad idea.
  • I can get a good idea about a lot of this from simply tracking the data of the velocities at 80-85% in each of my athletes.
  • Besides that, you absolutely need Omegawave to quantifiably make decisions.

I am sure some coach will read this and then go into some tirade about how they know the state of their athletes day in and day out just by looking at them. All I can say is – do whatever you want, but I like to quantify things. Team Mash Elite’s 27 athletes on Team USA in the last five years lets me know we are on the right path. Not to mention we did that in a little town – Lewisville, NC – so don’t tell me it’s about all the great athletes in my backyard. It’s about our unwavering pursuit of knowledge, so our athletes can have every advantage offered. My athletes trust me, so they deserve the best possible version of me. Your athletes deserve the same thing.

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