Category Archives for "Barbell Life"

Coach Travis Answers Your Questions – The Barbell Life 226

I always love these podcasts!

On this one, we get to questions that you guys have asked us. We always try to make these podcasts as valuable as possible for you guys – but when we’re answering questions that we have been asked, we know that this will be worth a listen.

We focus in this podcast on lots of questions about programming. It’s something we’ve discussed a lot lately because we just dropped our newest guide, the Mash Files. This one is 300 pages full of programs and content teaching you all about how you can customize your programming. Like I always say – make the program fit the athlete instead of forcing the athlete to fit the program.
 

LEARN HOW TO FIT A PROGRAM TO THE ATHLETE

Principles and Real-Life Case Studies on How a Master Programmer Customizes a Program to the Individual

Peek inside Travis's brain... and learn how to individualize your own programs to fit an athlete's strengths, weaknesses, age, gender, sport demands, and unique response to training.

 

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

  • How do you figure out if you’re doing enough in the gym… or if you’re doing too much?
  • Preventing plateaus
  • Why the optimal frequency for squatting is so different from the deadlift
  • Using the Mash Method for meets
  • Moving on from 5/3/1
  • and more…

Understanding All Aspects of an Athlete

Every athlete is an individual.

Coaching them to greatness requires you to learn about who they are and how they think – and then to put this knowledge into practice.

Right now I am reading Conscious Coaching by Brett Bartholomew, and I have to give this book a big thumbs up. I thought it was going to be some guy’s opinion about how to get buy-in from your athletes. I was totally wrong. Coach Bartholomew does a great job of using science and research to come up with a list of archetypes, which is a system of classifying athletes based on their personality traits.

He goes on to define each archetype with their pros and cons, and he gives you some pointers on how to deal with each archetype. I am going to read this book a couple of times and put it to practice before I give a complete report. However, I can say right now it already has me thinking about each of my athletes… and that’s a lot of people.

THE CHALLENGE

Some of my athletes are easily classified. But others are hard to put a finger on – like Hunter Elam. She was talking yesterday about being hard to coach, and I laughed it off. She’s like a seven-sided Rubik’s cube, which might freak some coaches out. However, I enjoy the challenge – and that’s why her performance at the AO3 was so emotional.

There was so much thought that went into her performance. We lost 9 kilograms of bodyweight to get to 64 kilograms. We had to get stronger during that process to beat all those amazing women in the 64kg class (minus Mattie Sasser, of course). She had to hit that huge 121kg clean and jerk opener. We had to prepare her mentally for competition, which is the hardest part for most weightlifters. Team sports don’t prepare you for an individual sport like weightlifting. It’s just you out there on the platform with the three judges and all the people in the crowd staring at you waiting for you to succeed or miss. All of the training and preparation comes down to just six attempts. It doesn’t matter how well training went or how bad it went. It all comes down to those six minutes of your life. Your dreams will either come true or falter in those six minutes.

Here's the key to unlocking even more gains in 2019...

Become a member of the Mash Mafia.

* Fully Customized Programming

* Unlimited Technique Analysis

* The Best Coaching in the World

GOLDEN RULE

How do you get to know your athletes to prepare them for their individual sport? There’s one thing that Brett says that I disagree with but just in degree. He says that the golden rule (“treat people the way you want to be treated” or the biblical “love your neighbor as you love yourself”) is wrong. He says people want to be treated the way they want to be treated. I agree, but I think he’s reading to deep into the golden rule.

Everyone wants to be treated with respect. Everyone wants to be treated fairly. Everyone wants to be heard. These are the keys to understanding what archetype you are dealing with. If you don’t get these basics right, you’ll never get to the suggestions that he gives for dealing with each archetype.

WHAT A COACH SHOULD BE

These qualities I’m suggesting can be quite rare in coaching – especially in the strength and conditioning world. Too often the role of the strength and conditioning coach, weightlifting coach, or powerlifting coach is filled with a Type-A personality who wants to beat his chest, bark out some commands, and never be questioned. If you’re in the university setting that may work because the athletes have to listen to what you say. I don’t think that this gets the best results, but they can do what they want.

The problem with the university coach is they can hide behind good recruiting and a good relationship with the head coach. Personally I think the standards need to increase instead of it being the good ol’ boy network. We’ve all seen the crazy videos of athletes performing heavy lifts with terrible form while the shirtless strength coach is screaming and yelling to pump him up. Look, I am all for bringing the juice if there are some brains and substance behind it.

Coach Joe Kenn is a great example of what a strength coach should be. Yeah, he’ll pump you up – but there is substance and reasoning behind everything he does. His son, Peter, is going to be amazing as well. Peter has spent his life preparing to be the best strength and conditioning coach on the planet. He’s worked with me to perfect his weightlifting technique, and he’s worked with Coach Chris “Ox” Mason and me on his powerlifting technique. He’s going to end up with his Master’s Degree in Exercise Science from Appalachian State University – and don’t forget that he’s grown up with the man himself. He will be prepared to coach!

MUST HAVES

Here are some qualities that a good coach in the strength world has to have:

RESPECT

You have to respect each of your athletes. Respect will earn you the ability for athletes to open up to you. If you disrespect an athlete, you can expect to never know or understand that person. No one is going to open up to someone who doesn’t respect him or her.

LISTEN

Listen to your athletes! They will normally tell you everything you need to know. This is how you figure out what archetype you are dealing with. You have to get to know each and every one of your athletes by asking a question… and then shutting your mouth and listening. Listening is a skill that very few people possess. Most people feel like they need to be talking. Here’s some news for all of you: the person talking isn’t learning anything. The quiet person is learning everything.

TREAT PEOPLE FAIRLY

This is a tough one, and this quality needs to be nurtured. We are all naturally drawn to certain types of people – but as coaches, each one of our athletes needs to know without a doubt that we have their best interest in mind.

One process I am going to institute is more scheduled one-on-one meetings with my athletes. I want to know their struggles in life and in the gym. Struggles in life affect results in the gym. Let me give you an example. If an athlete is working more on a job or is having to study more (both of which affect sleep), that’s a great time to lower volume and/or intensity to match the added stress in life. I know that we want our athletes to live this perfect life where they get nine to eleven hours of sleep per night, but that’s not the real world all of the time. A good coach adapts to life’s circumstances while encouraging the athlete to work towards a better situation.

INDIVIDUALIZATION IS THE FUTURE

I believe the next big movement in the strength world will be toward individualization. I’m not just talking about programming. I’m talking about everything from recovery to mobility to nutrition – and yes, I am definitely talking about programming and everything involved with programming. One solid truth I know about the human body is that there aren’t two alike. If that’s true, how can one program ideally work for a big group?

I just wrote The Mash Files, which talks about all the different ways I currently individualize for each of my athletes. We’ve had a lot of success lately, and I attribute this success to our individualized approach. I’ve worked hard researching all the ways to perfect individualized coaching, and now it’s time to pass it on to you guys. Like always, I want you and your athletes to benefit from the same knowledge that is helping my athletes crush it.

LEARN HOW TO FIT A PROGRAM TO THE ATHLETE

Principles and Real-Life Case Studies on How a Master Programmer Customizes a Program to the Individual

Peek inside Travis's brain... and learn how to individualize your own programs to fit an athlete's strengths, weaknesses, age, gender, sport demands, and unique response to training.

As always, thank you so much for reading and following this crazy team of mine! The only way I can support these amazing athletes is from the help and support of all of you.

Developing a Resilient Mind with Ryan Munsey – The Barbell Life 224

Ryan Munsey has fallen in love with high performance.

He studied elite military operatives to find out what made them tough as nails. He talked with world-class athletes and successful people of all spheres to see what made them tick.

It really boils down to mindset – being consistent, showing up, and not being swayed by your feelings.

So we talk about all of that on today’s podcast. This podcast may get you thinking. It may be a good kick in the rear. Either way, you’ll want to listen.
 

Want to Win the Mental Battle in Training and Competition?

Overcome the Mental Struggle with Performance Zone

Mash Elite brings you a proven approach to increasing confidence, eliminating negative thoughts, confronting fear, and functioning at peak capacity.

 

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

  • How to develop a resilient attitude
  • Getting athletes to have a paradigm shift
  • The success formula
  • How to develop mindset strength in the woods
  • The two types of people who are successful in sports
  • and more…

Six Factors to Coaching Success

If you read most blogs written by coaches (weightlifting, powerlifting, or strength and conditioning), you will read about programming, technique, or preferred exercises. However, there are so many elements to coaching outside of what you typically hear – especially if you are a coach in the private sector. It’s these factors no one talks about that really make a coach great or not. And these are what hold a lot of coaches back.
 

SUCCESS IS A FORMULA

I started focusing on the sport of weightlifting at the end of 2013. By 2015 I had athletes on Team USA. This year we had four of our team members on the Youth World Team, and we have four team members heading to Turkmenistan for the Senior World Championships. Eight total Team USA athletes gives us more than any other team in America. Next year we are projecting to have four Youth, four Juniors, and four Senior World Team Members.

Before weightlifting, Mash Elite Performance had one of the most successful Athletic Performance programs in America. At one point we had three locations and were constantly sending athletes to Division I programs in sports like football, basketball, softball, baseball, wrestling, track and field, swimming, and even water polo. We have worked with NFL, NBA, MLB, and MMA professional athletes. I must also mention we’ve always had amazing powerlifters, even though they don’t get enough of the spotlight.

Although I am very proud of what we’ve accomplished at Mash Elite, none of this is meant to be bragging. I just wanted to show all of you that success is a formula. There are certain elements I apply to coaching that have helped to bless us with amazing athletes.

Contemplating our success one night at the AO3, I started wondering if I could teach these factors to other coaches. The answer was a definite yes.

But here’s the thing: for coaches to learn, they have to put their pride aside. Pride is the number one reason most coaches aren’t succeeding. They want everyone to believe they have all the answers. When another coach starts producing better athletes, they would rather make excuses and false accusations instead of learning from that coach. This is the biggest mistake in coaching, and it leads me to my first element that leads to success in coaching.

FIRST FACTOR: FIND A MENTOR

You might hear this one a lot, but do you act on it properly? I have learned from so many coaches – like Joe Kenn, Louie Simmons, Dragomir Ciorsolan, Zach Even-Esh, and Sean Waxman just to name a few. Finding a mentor is critical if you plan on being successful.

Finding a mentor isn’t as easy as just calling a coach and asking to hang out. You have to find someone who matches your personality. I recommend going to coaching conventions, symposiums, and clinics and getting to know coaches who are doing better than you. When you meet one who seems to click, someone who could actually be your friend… there’s the one.

GIVING

Here’s another key: you need to give as much as you take. Actually the key is giving more than you take – especially in the beginning. Hopefully this comes naturally to you.

When I met Mike Bledsoe, one of the creators of the Barbell Shrugged Podcast, we became friends almost instantly. Immediately, I wanted to do as much for him as possible simply because he was a buddy. I started coaching him for free without wanting anything in return. I wrote for Barbell Shrugged’s website without wanting anything in return. I just liked Mike and all the dudes at Barbell Shrugged. Those guys literally changed my life as you know it by teaching me about this wild and crazy online world. Now I can affect the lives of so many more people while hanging out with my children on a daily basis. If you have to be in the gym from 8:00 am to 8:00 pm everyday, it’s hard to make time for the family.

I became friends with Vinh Huynh at the end of 2014. By 2015 Vinh’s gym (Undisputed Strength and Conditioning in Eagan, MN) became the first Mash Mafia Affiliate Gym. In 2014, I reached out for help to all the gyms in Minneapolis. I have a daughter in Minnesota, and I wanted to establish a base in Minneapolis for seminars and clinics. I wanted to see her more often, but I needed help. From the moment Vinh agreed to help, we became like brothers. There’s nothing I wouldn’t do for him.

His weightlifting team exploded onto the scene almost right away. Less than two years after opening his gym in 2015, Vinh had three of his athletes on Team USA: one senior on the World Team, one youth on the Youth Pan American Team, and one collegiate on the University World Team. Instead of congratulating him and learning from him, a lot of the other coaches in Minnesota started spreading rumors that he was just getting lucky or cheating. They said his programming was too hard. They constantly tried to steal his athletes – and are still trying to this day. This is the behavior I was talking about when I referred to pride being the number one cause of mediocrity in coaches. Whether it’s Vinh or me, I don’t understand why the coaches simply don’t ask us what we are doing. I would allow any coach to come hang out, ask questions, and learn. I know Vinh would do the same.

THE SAME TEAM

My mentors are also my friends. People like Sean Waxman, Kevin Doherty, and Don McCauley helped me when there was nothing in it for them. Now there is nothing I wouldn’t do to help them. In weightlifting, we are all on the same team. At least we should be. We should all desire to see Team USA improve year in and year out. Lately we have done just that. We’ve watched our athletes improve at the International level. A big part of that is the relationships that are forming between coaches.

Danny Camargo just taught me that at the AO3 like no one has ever before. Meredith Alwine, one of my athletes, was trying to qualify for the World Championships. At the same time, she was trying to beat Mattie Rogers, Danny’s athlete. During the snatch portion, we were struggling a bit, and he had the opportunity to steal our two-minute clock. Instead, he looked at me and said, “Let me know if you need extra time, and I will slow things down a bit.”

I couldn’t believe it. I thanked him, and he told me that we are all on the same team. That’s class! I’ve never had a coach help me during the heat of battle. I can say I learned a valuable lesson I will definitely pass along.

Here's the key to unlocking even more gains in 2019...

Become a member of the Mash Mafia.

* Fully Customized Programming

* Unlimited Technique Analysis

* The Best Coaching in the World

SECOND FACTOR: ALWAYS LEARN

This goes hand-in-hand with the first element. Pride and arrogance will also keep coaches from continuing to learn. A big red flag is using the exact same program template, the same exercises, and/or the same technical cues year in and year out. A great coach is always improving and always evolving. Not one of my athletes has ever performed the same program twice.

There are lots of ways to continue the learning process. One convenient way I just discovered is audio books. I am listening to Conscious Coaching by Brett Bartholomew, and it has already helped me connect with my athletes in a better way. I’ll probably listen to it twice in order to really put it to use. If you are like me, you have a few minutes every day as you drive to and from work. You can either waste those few minutes, or you can put them to use. I choose to improve myself as a coach.

There are also clinics, courses, seminars, articles, and traditional hardback books you can use to improve as a coach. With the Internet, your options are endless. The only limit holding you back is making time. I recommend choosing a source you enjoy, putting time on the calendar, and committing to constant growth.

THIRD FACTOR: BE NICE

This one sounds easy, but unfortunately most coaches struggle with this one the most. They have this sense of old school-ism where they have to be cold and withdrawn. I don’t understand this at all.

My athletes come to me because they know I care about them. We have a lot of fun. I tell them when they do well. I encourage them to be the absolute best they can be in athletics and life. I use encouragement rather than negativity to coach my athletes. They hear more about the things they are doing right than the things they are doing wrong. This leads me to the next element.

FOURTH FACTOR: FORM AN AWESOME CULTURE

I fill my team with coaches and athletes who are also encouraging. My athletes are going to see more smiles and hear more encouragement than they will ever see me shaking my head or shouting negative comments. I expect the same thing from my athletes.

Nathan Damron and Hunter Elam do incredible jobs mentoring the other athletes. You should see the faces of Morgan McCullough or Hannah Dunn when Nathan and Hunter encourage them. We are a team. We win together when one of us succeeds. We lose together when one of us doesn’t do well. Lately there has been a lot of winning.

Culture starts with the coach. The athletes’ attitudes will normally reflect the attitude of the coach. Athletes will normally be attracted to programs with coaches who share the same values and attitudes. Now that doesn’t mean that a few bad apples won’t show up, but it’s up to the coach to either mold that apple or cut it from the tree. We made this realization about a year ago, and that’s when I instituted our latest policy. Now if an athlete is looking to join our team, they have to do a tryout. I have to approve them, but that’s not all. The entire team has to give them a thumbs up.

FIFTH FACTOR: RECRUIT

This is the one most coaches fail at. They expect athletes to walk in their doors, and they get mad when the athletes end up in someone else’s gym. If you read the entire list of elements, you will see a list that leads them to certain coaches. Athletes naturally flow to clubs with coaches who are always learning, coaches who are nice, and gyms with good coaches.

My athletes do most of the recruiting for me. They enjoy their team, and they tell other athletes about their experience. We have fun, we get strong, and we win. Athletes see that. It draws the type of athlete who wants to win and who wants to have fun. We just acquired a new athlete who’s going to take the sport of weightlifting by storm. She met one of our incredible youth athletes, Ryan Grimsland. Ryan told her how much he has improved with our team, and he told her how much fun we have as a team. The next thing you know, we have another amazing athlete. The same goes for our athletic performance athletes. If you help athletes get results while having fun, they are going to tell other people.

Being nice at competitions goes a long way. If someone needs help, then I’m there to help. You’ll be surprised how many athletes you pick up just being nice. That shows what a terrible culture that weightlifting had before this new wave of coaches.

Last thing, I recommend using Instagram as a tool. If you see a promising athlete who looks to be without a coach, I recommend sending them an encouraging message. If they don’t have a coach, you could offer your services. If you don’t know them, this is not the time to give them technique advice. I see this mistake all the time. You come across as a jerk with unsolicited advice. You have to earn the right to coach someone. It makes me chuckle when I see a so-called coach critique someone online. Remember, when you comment on someone’s video, the first thing they’re going to do is look at your profile. If you don’t have any athletes to your credit, you are going to get laughed at. Right or wrong, that’s what’s going to happen.

SIXTH FACTOR: INDIVIDUALIZE FOR YOUR ATHLETE

Soon we will be releasing our newest book, The Mash Files. It’s all about individualizing each program for your athlete. It’s not just programming, however. There are so many elements that are personal to each athlete: recovery, nutrition, accessory work, and coaching relationships.

LEARN HOW TO FIT A PROGRAM TO THE ATHLETE

Principles and Real-Life Case Studies on How a Master Programmer Customizes a Program to the Individual

Peek inside Travis's brain... and learn how to individualize your own programs to fit an athlete's strengths, weaknesses, age, gender, sport demands, and unique response to training.

Guys, you can’t coach each athlete the same way. I recommend all of you read Conscious Coaching by Brett Bartholomew. You have to spend quality time getting to know each athlete – and only then can you get to know what makes each athlete tick. If you are putting some program on a board for your entire team to follow, you can rest assured you are not going to beat my athletes.

If all you do is sit around and talk about how your technique is the best or your programming is the best, you are going to die an unfulfilled coach. If you lurk on social media giving unsolicited advice, you will die a joke. I am being aggressive with my wording because I want the best for all of you reading this. It’s easier to be a nice guy. That’s the main moral of this story. If you’re nice and surround yourself with nice athletes, you will probably succeed and have a great time doing it. I hope this helps some of you and opens the eyes of the rest of you.

Adee Cazayoux from Working Against Gravity – The Barbell Life 222

Several years ago I had a chance meeting with a talented woman weightlifter.

A short while later she made the long trip from Canada to train at Mash Elite – a courageous move. And soon she made another courageous move to dive into her dream of being a nutrition coach.

And now Adee Cazayoux runs a massive business known as Working Against Gravity.

It has been an incredible journey for her – not only in business but also in her personal life. We get to talk about that today with her on this podcast, and she drops some great insight on business, relationships, and (of course) nutrition.
 

Get the Mash Elite nutrition ebook and calculator for just $29

Get Leaner. Gain Muscle. Eat What You Want.

Mash Elite's resource will give you the nutrition tools you need to make fast results without guesswork, stalled progress, or unbearable restrictions.

 

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

  • Transitioning from athlete to business person
  • Massive changes in CrossFit
  • Working with your spouse
  • Her advice to her younger self
  • How to get started as a nutrition coach
  • and more…

Athletes Need a Gym Culture

By now we have all heard the terms community and culture so many times that it’s kind of old news.

But why are those terms important? The new popularity of CrossFit and the barbell sports, along with the magic of the Internet, has spread these terms around the world and back. The main reason CrossFit became so popular was community.

CrossFit created a community of people coming together to get in shape and be healthy. Let’s face it – when we become busy adults, it’s not easy to go to the gym and work some more just to get in shape. However, when there are other people at the gym who are going to work and suffer with you, the whole process of getting in shape becomes fun and exciting. The common bond of working hard forms a family-like atmosphere that most of us are drawn to. Weightlifting, powerlifting, and strength and conditioning clubs all have a community as well. Whenever there is a group of people coming together to work on a common or similar activity, you have a community.
 

WHERE THE RUBBER MEETS THE ROAD

At Mash Elite, we have weightlifting, powerlifting, strength and conditioning, and adult group fitness – so we have a bit of everything. The community is simply a group of people coming together to reach their goals.

What about culture? That is where the rubber meets the road, as my father-in-law always says. Our gym is divided up into a front section, where all the adult group fitness and a lot of the accessory work for the athletes take place. In the back of the facility is where all the grinding takes place. The gym is separated by two big curves that allows for a nice flow from the peacefulness of the front to craziness in the back.

Once you’re in the back, things get way more serious. The athletes are there to be the best in the world. We still have fun, but there is a totally different feel in the air. The weightlifters, powerlifters, football players, and track athletes are there to do extraordinary things. They are trying to make an Olympic team, world team, earn a scholarship, or play in the NFL. That’s the difference in the back room and the front room. Everyone is trying to reach a goal, but the folks in the back are there to perform the extraordinary.

Our culture has been developed carefully over the last year and a half. Some people have moved on, and some have been added. All of it was for the best. Now we have a group who works together, trains hard, and likes to be coached. We support one another. We might pick on each other, but no outsider is allowed to pick on our teammates.

This is why we so carefully choose our members now. We require a 100% approval rate from not only the coaches but also the team members. It’s a tough process to join the team now, and I wouldn’t have it any other way. I love these folks. I am not looking for a new athlete like I did in the past. I have all the ones I want.
 

SMASHING RECORDS

The main reason I am writing this article is to explain a phenomenon that occurred last week. Our team as a whole hit an astonishing amount of personal records then. It was really one after the other. I am talking about amounts you rarely hear about.

Nathan Damron snatched 170kg from blocks. Ryan Grimsland snatched 113kg and 115kg, hitting two personal records in the snatch and PRing his total as well. Morgan McCullough made personal records in the snatch, jerk, clean from deficit, and his total on Friday. 14-year-old Hannah Dunn snatched 70kg/154lb to get over the hump for a long awaited PR.

It wasn’t just my world team members. It was the entire team both on-site and online. We hit so many personal records that I can’t get them all posted, as they are getting lost in the photo stream.

Here's the key to unlocking even more gains in 2019...

Become a member of the Mash Mafia.

* Fully Customized Programming

* Unlimited Technique Analysis

* The Best Coaching in the World

 

MOMENTUM

So how does this happen? That’s the question that has been ringing in my ears. I mean, it is the time of year, as most everyone is peaking for the American Open Series 3 happening a few weeks from now. But I have still never seen anything like this before. I’ve seen days that seemed to stick out but never an entire week of extraordinary feats.

I’m calling this phenomenon gym momentum, and I wish Greg Nuckols or Andy Galpin would perform a study on this supernatural happening. We’ve all experienced it in some form or another. If you’ve ever been to a Jon North seminar, you’ve probably witnessed exactly what I am talking about. It starts by someone getting jacked up and hitting a big lift, and the next thing you know the entire room is slamming personal records.

As a coach, this is one of the biggest reasons you are trying to cultivate and nurture a solid culture. This is the reason you might have to cut your top athletes if they don’t fit the culture you are trying to develop. You will never have a room like the one I have if you have the one bad apple who doesn’t allow the room to blossom. You know who I am talking about. I am talking about the guy who demands the attention to always be on him – or the grumpy athlete who makes everyone walk on eggshells. If that’s you, you need to change. No amount of victories or records gives you a right to steal the attention of the room. If you are a true champion, you would never want that.

When I was a world champion, I wanted my teammates to experience the same feeling. I remember bombing out at the world championships in 2006, and I immediately started coaching my teammate and best buddy, Ox Mason, in hopes that he would win. I promise you all that one day all of your athletic days will be behind you, and you don’t want to look back on a career that was totally self-absorbed. You will be pleased to look back and remember being a great team member and inspiring others to succeed.
 

THE GOAL

The type of momentum that we experienced last week will never happen at a gym unless a proper culture is a primary goal. If you want to be a world champion, this type of environment is mandatory. You will need a coach for direction and a team for support. When you are trying to be the best at something, a strong support base is crucial. You will have days that are harder than others. Having a teammate and coach to support you during those dark times is a must in all sports. On the other hand, it’s just as important to have teammates to inspire each other to higher and higher levels, which is what happened all last week.

Here's the key to unlocking even more gains in 2019...

Become a member of the Mash Mafia.

* Fully Customized Programming

* Unlimited Technique Analysis

* The Best Coaching in the World

Remember, forming a community is the easy part. The moment you open a gym, you will have a community. Culture is the hard part. It’s something you need to think long and hard about before opening a facility. What kind of culture are you looking to create as a gym owner? What kind of person fits that culture?

As an athlete, what type of culture do you want to seek out? How can you help that culture develop?

It’s more important than many might think.