Barbell Shrugged - Successful Strength Training for High School Athletes w/ Coach Blayne Lapan, Anders Varner, Doug Larson, and Coach Travis Mash - Barbell Shrugged #551

Episode Date: February 24, 2021

Coach Blayne Lapan Graduated from Springfield College in 2012 with a B.S. in Applied Exercise Science and a concentration is Strength and Conditioning. After graduation he spent some time working as a Physical Therapy Aide as well as training athletes in the private sector at Conca Sport and Fitness in West Springfield Ma. In the fall of 2013 Coach Lapan accepted the newly developed position of Assistant Strength and Conditioning coach at the Williston Northampton School, where he along with one of his mentors, Justin Geyer started the strength and conditioning program from the ground up. In the winter of 2013-2014, Coach Lapan accepted the role as the new head of strength and conditioning at the Williston Northampton School, where he continued to build upon the framework of the program into what it is today.   In his 8 years at Williston coach Lapan has had the opportunity of training many stand out student athletes. Including 6 future professional athletes across a multitude of different sports, over 120 division 1 and division 2 scholarship athletes, and countless Division 3 athletes. He has been apart of a program at Williston where, on average, 20% of its senior class will go on to play college athletics. This is well above the national average of 7% of high school seniors who will move on to play at the next level.   Coach Lapan uses an evidence-based approach to train his athletes a primary goal of injury prevention. Simultaneously he works to improve the strength, power, and movement quality of his athletes to help them improve athletically and ultimately reach their goals on the playing surface.   Coach Lapan takes pride in the fact that he coaches the “whole athlete”. He realizes that strength and conditioning as well as athletics is an excellent vessel for teaching kids about the challenges that life will bring him. He strives to teach his athletes the power of commitment, work ethic, leadership and health and fitness. He realizes that everyone, regardless of there skill level, will have a life after athletics and the life lessons learned under the barbell can be indelible for a developing athlete.   In this Episode of Barbell Shrugged: In season training to keep athletes strong and healthy. Off season training and how it differs from in season How to get full teams through a program with limited space and equipment Why the weight room is the best place to build good humans  Overcoming barriers with women in the weight room Injury prevention and keeping athletes strong and healthy   Coach Blayne Lapin on Instagram Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram   ————————————————   Diesel Dad Training Programs: http://barbellshrugged.com/dieseldad   Training Programs to Build Muscle: https://bit.ly/34zcGVw   Nutrition Programs to Lose Fat and Build Muscle: https://bit.ly/3eiW8FF   Nutrition and Training Bundles to Save 67%: https://bit.ly/2yaxQxa   Please Support Our Sponsors   Organifi - Save 20% using code: “Shrugged” at organifi.com/shrugged   www.masszymes.com/shruggedfree  - for FREE bottle of BiOptimizers Masszymes   Garage Gym Equipment and Accessories: https://prxperformance.com/discount/BBS5OFF Save 5% using the coupon code “BBS5OFF”

This week on Barbell Shrugged, Coach Blaine Lappin from my alma mater, the Williston North Hampton School, is dropping in to the podcast. This is insanely cool for me because when I was at the high school, we did not have a strength coach on staff. And as I talk about in this podcast, I think it ended up costing us the New England Championships was at the time like the most important thing to me in my entire life and winning another hockey game. But it also is really cool. We could dig into a lot of my past as an athlete, some of the real cool successes that we have. Our team's like still on the record books for some really cool stuff. Not only that, we get to learn how to build a high school strength and conditioning program, which is really, really important for many people that are listening to this show because you either have kids or you know kids that are interested in getting stronger, improving at sports. And Coach Blaine does a great job laying out what his program looks like and how he builds athletes at the Willis Northampton School.

Very, very cool. It's an honor to have Coach Blaine on the show just because it's my alma mater, and I feel incredibly lucky that we're able to connect, and now I have ties at the school again, and it makes me feel awesome. But before we get into that, EMOM Aesthetics Bundle is on sale this week. Head over to barbellshrug.com forward slash EMOM Bundle, E-M-O-M-B-U-N-D-L-E. Make sure you use the code HYPERTROPHY at checkout. That is going to get you seven programs for the price of two.

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at barbellshrug.com forward slash EMOM bundle and use the code hypertrophy at checkout to save all the cash. Friends, let's get into the show. Welcome to Barbell Shrugged. I'm Anders Varner, Doug Larson, Coach Travis Mash, Coach Blaine Lappin, from my alma mater, the Williston Northampton School in East Hampton, Massachusetts. Home, you would have coached me when we set the winning – hold on, most wins in school history, 14 in a row. Best winning streak in school history.

I think that record still stands, right? Yeah, definitely for hockey. Yeah, right. For all sports. Oh, all sports so that's that was uh oh all sports i don't know i don't know well here's the here's the real story as we started our season two and six and all the seniors were like this team is missing something we need to go get hammered together we had a sunday game and we went to my buddy's house on a Saturday night, got tore up.

And next thing you know, we rattled off 14 in a row, took second place in New England. It's all because we had to have a little team bonding. We had to go settle some issues. Coach Lappin, don't tell your kids that story. Don't tell them that. Yeah, definitely. Dude, when I sold my gym in 2010,

one of the very first things that I thought about going to do in my next career was to go back to Williston, actually, and become a strength coach for the high school kids because I enjoyed being at Williston so much. What was the path of you actually becoming the strength coach there? Yeah, so kind of funny. I went to Springfield College, graduated in 2012. Part of spring, I majored in exercise science,

concentration in strength and conditioning. And part of, you know, you getting your degree is internships is internships right so working a lot for free so my final internship was at a private facility called Conca Sport and Fitness out of West Springfield Massachusetts so work there Willison actually hired them as like a private contractor to kind of come in do some stuff in the in the spring with some spring athletes out in the field you know working with dynamic warm-ups that kind of stuff um and a little bit actually rewind a little bit in the winter um they did uh they worked the fitness program which is what it was called back in the day right that basically open

fitness center um so there was some coaches from there me a little bit um who worked in the day, right? That basically open fitness center. So there was some coaches from there, me a little bit, who worked in the winter with those athletes in the weight room. And then in the spring, I was out on the field doing dynamic warm-ups and such. The following year, they hired – they kept Conk on. I was there three days a week, and they had a master's student by the name of Justin Geyer who's now at Colorado working with their football team, go Buffs. Yeah.

He was kind of the head and myself and another guy were kind of the assistant strength coaches. So that was for a whole year in 2012-13. That following year they hired- Are you That following year, they hired... Are you getting paid at this point? Yeah, I was getting paid, yep. A little bit, but yeah, getting paid. That following year, they hired Justin as the head strength coach. If you know anything about prep school, you know we have 57 jobs.

I'm not just the head training conditioning coach. Yeah, he's a dorm parent. Yep, dorm parent. Personal advisor to homesick 14-year-olds like me. For sure. Trying to keep them sane. Big part of it. Big part of it. He taught science.

He worked in athletic administration. Yeah, I think that was it. So midway through the year, that was 2013, 14. Um, he got a job in Maryland and gave Williston, you know, two weeks notice. Cause Maryland said, if you're not here by such and such a date, we got to hire someone else. Yeah. Yeah.

He really wanted to be in college strength and conditioning. So, um, you know, he gave him his two weeks and, you know, said, I got the perfect, perfect guy for the job. And, you know, I kind of filled in, worked, you know, five years, four or five years, just as the strength coach, you know, kind of a part-time gig, doing some other stuff. And then, you know, I've been there eight years now. So the past four years, I've three, four years I've lived on campus and, you know, had've been there eight years now. So the past four years, three, four years, I've lived on campus and, you know, have been more of a fixture within the community. Yeah.

Go ahead, Mash. I was just going to say, like, where do you live? Do they give you a little – is it a dorm or a little hut? Or where do you live on there? A hut. A hut. Some of them, you know, some apartments in boarding school are are like huts but uh we we're really blessed my wife um myself and our dog finn we're really blessed we have a beautiful

apartment in a boy's dorm um which was actually closed our first year which one it's conan oh yeah back little cottage it's not nice away from nice. Away from the main stem of campus, right? So it was closed for a year because we built a couple new dorms. But, you know, last year we opened it. We needed some extra rooms. And then, of course, this year with COVID, we needed it open as well. So we have 20 boys living in the dorm. You know, we have our own apartment, so it's separate.

Are you – so when we were there, we basically – we kind of did it ourselves. I assume you dorm parents had your way of doing it. Do you have, like, all the strong kids living with you to make sure they're eating all the time and lifting all the weights and not doing dumb stuff? Like, we had all the hockey team hung out in Fort Hall. Yeah, yeah yeah yeah um you know we we the deans try to do their best to to you know split it up so that other kids are meeting other kids right trying to um you know get out of their own little comfort zone but he said you know we do

do have uh four or five pgs uh in the dorm so pgs post graduates right it's 13th grade right um so kids who've graduated high school trying to get better grades better looks to play college athletics whatever it might be um they're coming for a fifth year high school yeah dude i remember standing uh next to a kid when I was 14 years old that was 19, and he had a full beard. Oh, yeah. And I just remember thinking, this is going to be a long day. How does your program, when you set that up,

when you have postgraduates coming in, and especially in the world of hockey, they could be 19 years old already, Graduated, started a year late, held back. By the time they graduate from their PG year, they're 20 years old. I remember lining up against a kid, like this specific kid. He got drafted at the NHL and I was 14 years old standing next to him and came back to the bench. I was like, bros, somebody has got to help me today. This is going to hurt so bad. Like, how do you set the program up for a kid that's 15? And then also the fact that there might be a 19 year old rolling in that is already a man. For sure. So, you know, that is one of the biggest challenges, right? We have the vision one athletes,

you know, next to kids who have never lifted a weight and never played a sport before, right? So it's definitely a challenge. But while some of my top tier kids, some of these Division One kids that, you know, some of these older kids could handle a little bit more high performance stuff, let's say, I really don't think there's a problem with just really crushing the basics, right? We're doing the basics for everybody, teaching everybody how to really move efficiently from, you know, the eighth grader till the senior year. You know, even seniors in PG, sometimes there's still movement deficiencies, right? So just trying to make them really competent movers across the board and then getting them as strong as possible in those good patterns. So for me, it doesn't really change much.

Yeah. Right. Go ahead. I was going to say, how much individualization do you, do you give kids at the high school level? Is everyone just like on their, their own generic program? Or do you, do you modify it and say, well, for you, you're going to do this exercise instead of that exercise, or that's,

that's not good for you. Cause you're, cause you got an achy knee. Like, are you, are you there like in, in person like that to make those little individual tweaks and changes or, or is everyone just kind of following this, this blanket, um, you know, templatized training program? Yeah. So 100%, you know, I see 120 athletes a day that come from the weight room. That's what I was going to say. Yeah. Yeah. So, you know, for six hours in the afternoon, it's mayhem over there. Right. Uh, but yes, everybody gets a basic program, right. Um, you know, between sports, we might change programs 5%, right. All athletes want to do the same thing

pretty much, right. They want to be strong. They want to reduce their chance for injury. They want to be explosive, right? So I will make tweaks based on sport, about 5%, right? Baseball, hockey, might do stuff more on the frontal plane, might do more pushing-based variations of things. And then from there, if a kid doesn't move well, right? If a kid can't hinge well, if a kid can't squat well, then yeah, then I will make individual adjustments, you know, based on the kid. But really, it's impossible for me myself to do, you know, all this type of testing, right, whether it's FMS or table testing or whatever it is, and kind of get what they really should exactly be doing when, you know, there's not enough hours in the day to do that.

Right. So it's based on my coaching. I, as I'm going around in our teaching week, I'm seeing, okay, this kid needs this modification. This kid needs this modification. We're going to work some extra mobility with this kid. Right. So everybody's got an extra work column in there. Right.

That's all you can do with that many people. If you just do the time, if you spent like 20 minutes on 120 kids, you're out of time, you know? Yeah. I remember going to watch my old high school strength coach when he was coaching a different football team many years after I stopped training with him and he had like you know a solid like 60 kids in in one decent size weight room you know 3,000 square foot or whatever it was and he he had like such such good

structures in place where where like he had everyone in groups four and they all they all knew the rotations and like he had a timer on the wall and everybody was rotating I couldn't believe how well this this well-oiled machine was running where all these high school kids, they're 14 to 17 years old or whatever they are, and everyone knew exactly where to go. Everyone knew exactly what to do. They were all checking each other's form. If something was breaking down, they were calling them over.

Like you just had this whole thing dialed. And I was watching that going, dang, there's not very many coaches that would be able to do this like right out the gate. This takes a lot of practice to like, to be able to design the program such that you could actually have the flow, have a flow that would actually work. And then to be able to like walk around and still be able to, you know, tweak and cue and, and modify things on, on the fly. was it was incredible so that was really the underlying question was like I know you got so many kids in there all at the same time and you're not doing like the CrossFit style group workout where everyone's doing the exact same movement at the

exact same time like logistically how do you how do you manage all that especially with with younger kids that may have no experience at all with training yeah uh so I use this quote a lot with my interns. I think Dan John said it. So by the end of the day, you should, as a coach, especially with high school kids, you should pretend like you have a backpack on full of sand, right? And you poke a hole in the bottom of that backpack. And by the end of your session, you should have sand across every square inch of that weight room floor, so such a dan johnson hey where does he come out of this stuff man he's got too much time philosophers here right yeah it's such a just like the sand in the backpack thing right

do you use like i know coach can i think his system is designed for like you, guys like you, the tier system, where it's the whole point of it. It's like it's set up to, like, have this flowing, you know, you're doing this, you're doing this, you're doing this, and you're doing this. Now you're doing it. And then it just kind of goes, you know, clockwise. So, like, what kind of system do you use to, like, to have this thing run so smoothly?

Yeah, so, well, this year during COVID, it's crazy. Let's forget about this year. Oh, yeah. Yeah. What are you doing? Scratch that question. How are you handling 120 kids with COVID? Well, we're more time in the weight room, less kids in each individual group.

So, normally, we'll have about 30 kids. And I think it's like 1800 square feet is our weight room space. And we use a foyer that we repurposed, you know, with some rubber flooring where we sprint jump, throw our med balls in. But yeah, this year is crazy. Everybody's got a 10 foot box. Each box is six feet away. So we have nine spaces out in the foyer we have the six racks in um an actual weight room so um you know in-season kids i see every in-season team um for 30 minute sessions minus cross-country and unfortunately well actually yeah we don't have a wrestling program this year but normally it was cross-country and wrestling um Every in-season team for half hour blocks.

So we'll have two essential, we have two lifts, right? We have the outside day, the inside day during COVID. So our inside day is our big lifts, right? Certainly not ideal, but this is what we got this year, right? So inside we'll be doing our barbell jump squat. Everybody has one person at a rack, right? M inside we'll be doing our barbell jump squat. Everybody has one person at a rack, right? Maintaining that six feet distance. So we'll get our barbell jump squats in paired with, you know, some mobility or core. Then we'll go to our big unilateral or bilateral

lower body exercise, and then we'll have some accessories. The outside day will be more like, you know, our unilateral hip. We'll do some pulling. We'll do some core work. You know, our med ball throws out there, right? So it's two individual days right now. The younger kids will be outside the whole time doing their goblet split squats or their goblet squats and whatever. And they'll just stay right outside.

So it's definitely taken a lot of planning and a lot of working. Do you get the middle school kids? We do. Much less, right? If they're a varsity athlete or a future varsity athlete they will be in the weight room at some point in the day uh one thing that actually this is this is um when we were there we got this booklet that was filled with printed pages of all the exercises we were supposed to be doing during our summer training like Like, obviously, we didn't have the internet and all of that

to be able to just pop on YouTube and watch Doug teach power cleans. But when we were there, I remember specifically when we got to the championship game, it was the first time that we played it back-to-back, and our team went from the best team in New England to literally zero legs the next day. How do you really prepare these kids for seasons? And then these kind of like bigger tournaments at the end, because the way that an entire

season breaks out, you play Wednesday and Saturdays, which is separated by recovery day, practice days. And then all of a sudden, now you're back on the road playing again um but once they go to these tournaments it's two three games a day um which is a completely different uh problem to solve than playing every wednesday and saturday you got a cuckoo clock going off in the background sorry yeah you're good yeah it's uh so you know we do off in the background. Sorry. Yeah. You're good. Yeah. So, you know, we do train in the off season as well. Right.

So the winter kids will be training in the fall. It's called athletic performance. Now it used to be called fitness when you were there. Right. So performance is their sport for the season. So, you know, fall is usually our basketball kids, our hockey kids. You know, winter, we'll usually have football, some spring athletes sprinkled in there. So we have a nine, usually nine week preseason or, you know, preseason training, right?

Season training program that the kids go through. You know, usually we have about 40 kids in that split up between two groups um so you know that's really where we make our most changes as you know in season you can't really do too much right you're we're just trying to maintain maybe move a little bit better get a little stronger but that that off season is really our bread and butter right so that yeah that was the thing like my dad would come up to games and he would look at me towards the end of the season be like dude you got out of shape what happened like why aren't you squatting multiple times a week just to keep your legs it's like we just don't have a strength coach we're and where they're practicing or we're in school all day long yeah um what does that what does

that look like is it is it that the two a day or two days a week program that you just laid out that the kids are doing in season? Correct, yeah. So they'll go from the offseason, right? Let's say the hockey team, right? Fall, they'll train. We don't care about any of the other teams, to be honest with you. Nobody at that school does either.

These kids are going to listen to this, Anders. Tell them what the Southern Ring sounds like when you're on a 14-game winning streak. The place is lit up on a Friday night. Oh, really? It's lit up. You have 300 people in the stands. All of them are your classmates going crazy, banging that place down. Half of them have been out partying the whole night, waiting for the game to start.

It's just lit it up. I don't want the kids to know. I don't want the kids to know about that either. Maybe it's just my friends. Yeah, probably. Guys like me, yeah. Yeah, so it's, you know, summer, they get their training packets, right? We're doing stuff remotely.

They're sending videos. I'm coaching up, you know, remotely that way. We move into the fall. That's where our biggest changes come because I'm coaching, right? I'm coaching up, you know, remotely that way. We move into the fall. That's where our biggest changes come because I'm coaching, right? I'm coaching. And then it continues in season. So, you know, we are doing our bread and butter stuff, right? We're going to squat.

We're going to deadlift. We're going to bench press. We're going to pull, right? We're going to lift one leg, two legs, one arm, two arms, one arm two arms right um yeah half hour in and out right it's uh tempo music's cranked we're flying around i'm sweating as much as the kids right um so we do do a pretty good job of of maintaining that and maybe getting a little bit stronger for those new kids in season. The challenging part is in sports like football and hockey where,

you know, their content and even basketball, their contact sports, right. We're going to get Knicks. We're going to get banged up. So it's managing that and still trying to trend in the, in the right direction,

right. Two hours or a half hour twice a week is not much time. Yeah. I mean, it's better than what we were doing. You have this really interesting setup too, though. I joke around about kids partying, but the truth is we spend so much time in school and so much time in study hall, literally from 8 to 10 every single night, and then we had Saturday school as well. It was every other week that we were in school on saturdays um is that still the

case still the case yeah i mean yeah broke around with the recruits that come in you know your being at willison makes college easy right your day is planned you know we have about 20 percent of our of our senior class every year plays college athletics so you know the national average is something like five to seven percent something like that um so you know we're preparing them for that space right um so their day is booked from when they wake up in the morning right seven o'clock they're going to breakfast they have class from 8 8 30 until three o'clock after three o'clock they might have a half hour to get a snack in them um then they go to lift

or practice right then vice versa if they were at practice then they go to lift if they were at lift and they go to practice right and it's they get home they eat dinner they might have another half hour to kind of decompress and then boom it's study hall so yeah there is is is planned for them yeah and busy um it teaches them how to time manage right it teaches them uh you know about life skills about hard work about dedication right really that's what high school strength that's what i wanted to have that lead into was just the the culture in the weight room because it literally made what you said making college so easy. When I got to college, I could not believe that they let me do the things

like I only had three hours of commitment. I just got done with four years of like a 13-hour day where every minute of the day I had to check in with some sort of teacher, a dorm parent. I was going to extra help because I don't know how to do chemistry at all. None of that makes sense to me. I was like in teachers' houses and they were like, Anders, why can't you do chemistry? I can't. Stop. Leave me alone. Let me go to the weight room. And then college was just the easiest thing in the world because they had so much freedom. You didn't even have to go to class. But how do you build that culture, like, in the weight room? I know I just saw you put up, like, the PR board or the top lifts board, school records.

That changes the whole game right there. It's over now. For sure. You know, it's been an eight-year struggle. But, well, not a struggle. It's been an eight-year process, right? When I first came here, you know, you have kids working with their own coaches at home. You have kids reading bodybuilding.com, you know, all great things, right?

But, you know, we're trying to develop athletes here, right? So we use principles from, you know, powerlifting, principles from Olympic weightlifting, principles from bodybuilding, right? To kind of make that program that's going to make you a better and safer athlete. So it's been an eight year kind of process. And for me, it's, it's really about not only telling, but showing the kids that you care, that you're here for them, right? That, that you want them to grow and to be the best athletes and individuals that they can be. And, you know, it comes day by day, right? You just put your feet in that weight room door.

You bring that intensity and enthusiasm, right? You can hear me outside on Sawyer Field from in the weight room, right? That's how loud I am. And we try to foster that excitement because kids really, you know, live and breathe that. If you're excited about being there, every group, every half hour, every hour and 15 minute session, um, that is gonna, that's gonna wear off on the kids. Right. And it just, they do, they look forward to it. Right. It's, it's, you know, I, I like the kids to have fun, right. We're having fun, but we're, we're getting work done. So you can laugh, you can joke it, as long as you're getting your stuff done. We're good. Yeah, an outlet for them, because their lives are so planned and so regimented. You know, the weight room is kind of the same way, but it should be, it should be their outlet, right? They should look forward to it. They should have fun. They should be able to listen to, you know, the music they want to listen to and, and, um, you know, just,

just have a grind session together, right? Yeah. Their friends. So I've heard you talk about jump squats and squats, but I haven't heard you talk about, you know, cleans snatches. So like, um, what are your thoughts on those? Love them. Um, we we i teach the clean the hand clean and the snap the hank snatch oh yeah yeah yeah to our um our off-season kids so the athletic performance kids right um so so those are you know two of our bread and butter um explosive

lifts um in season you know i feel like the like the Olympic lifts are phenomenal at producing power. But I feel like there are other ways that we can get pretty similar power output with less teaching involved and, you know, more or less chance for risk of injury. Right. So in season especially. So, you know, we'll do, do i think throwing med balls jumping and sprinting are some of the best things that high school kids can do agreed yeah so so you know that's what we'll do more in season is our jumps and our med ball throws um but 100 i love the olympic lifts um you know we teach i teach them in the face and we we try to get strong in the offseason.

I don't think they're – I mean, even though I'm a weightlifting coach, I don't think they're, you know, they're mandatory. I just always am curious. You know, I think actually the studies would say that probably the squat is going to be more related to how high you jump, how fast you are, even more than the clean, which blew me away. But after looking at the studies, like that's the truth. So I totally agree with you.

For sure. Yeah. So, you know, part of my goal is too, is right. Like these kids, we have a lot of NLI athletes, right? National letters of intent athletes. So division one, division two scholarship kids. So my goal is to, you know, they're my clay, so to speak, right? Right. So that when they get to college,

they're going to be able to jump into any weight room in the country and, you know, not be on that frosh program, as they call it, right? That freshman program. You know, they're going to be able – and they might start there, but the coach is going to be like, oh, damn, you move really well. You know, you're clean, look beautiful. Let's progress you a little bit quicker. Bro, I totally agree.

If Coach Ken were here right now, he would say you're doing exactly the right thing. Because if you can just send them to that next level and they can squat, you know, perfectly, they can hinge perfectly, you know, they can go above their head with good form. If you can do all those things, like you've done your job and then they will take it from there it's perfect yeah that's actually one thing my my high school strength coach told me was that is he wasn't necessarily specifically trying to get me to go to college with like you know the biggest bench press or the biggest squad or whatever it was he just wanted no no uh holes in my in my game you want to make sure that like across the board i'm comprehensively good at

pretty much everything kind of the crossfit idea of being pretty good at everything you get to be pretty strong pretty fast pretty flexible you know minimal injuries etc just comprehensively good across the entire spectrum rather than just like really really good at one or two specific things that way when i got to college i was I was able to jump right into the college training program and really excel. Yep, absolutely. We're going to take a quick break to talk about our sponsors over at Organifi, Organifi.com forward slash shrugged. That is where you get the green, the red, and the gold. Trust me, I know you need to be eating more micronutrients. The vitamins and minerals are super important to keep you healthy, keep you strong, keep your digestion

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And of course, get over to barbellshrugged.com forward slash EMOM bundle using the code hypertrophy7programs for the price of two. Let's get back to the show. When you take over the the thing that caught my eye the most about uh the work you've done at the school so far is when you have the girls in the weight room it's like the coolest thing in the world to see

confident girls going in and doing reverse lunges and feeling good about lifting weights was that was that a bit of a a process to kind of change? I shouldn't maybe not even change, but just getting the girls in the weight room and having them understand how important it is to, to move weights and lift. Yes and no. You know, we, our girls hockey team is phenomenal. Every year we have four or five hockey East girls on the, on the squad. Like, you know, division three, I can't even girls on the squad, like, you know, Division III.

I can't even count the number of Division III, you know, hockey players we've had, NESCAC, and all the way through. So they kind of come in maybe a little bit less in my first couple of years, but now they're coming in with some really great movement skills, some really great movement competencies. So, and you know what? They kind of feed the wolf, so to speak, right? Those hockey girls who are going to some of these best schools in the country, right, for hockey, for academic, are kind of, you know, other girls see this, right? They see that they're not going to get big and bulky, right?

You know, we talked about we don't have the hormones to make that happen, right? So, you know, they see these girls grinding their face off, and it just kind of, you know, it helps feed the fire, right? We've been really, really lucky, you know, with the level of female athlete that we've brought to Williston and have had at Williston. Yeah. So it's made it – you know, there's obviously some in the beginning, that we've brought to Williston and have had at Williston. Yeah.

It's made it – you know, there's obviously some in the beginning, some of that, right, trying to educate. Yeah. I feel like as a whole, whether it's kids or adults, the education and I know where we have an insanely obese population, but the people that we hang out with, I feel like the majority of people know how important it is to lift weights now. Like it's obviously not the majority because of our nation's health care

system and where we're at. But when you see kids lifting weights now, they just assume that lifting weights is good. Like it's built into sports and, and the overall education level has is so much higher. And I feel like you don't have to overcome as many obstacles as, as you did maybe 20 years ago when I was there. Sure. For sure. Right. And, you know, really at the end of the day,

high school strength and conditioning, you know, I'm an educator, right? Yeah. My, my pro strength and conditioning, you know, I'm an educator, right? Yeah, my route to educate is through strength and conditioning, right? But I'm an educator, right? So, you know, coach, educator, coach, teacher, it's all the same to me, right? We're trying to teach kids about health and fitness. And if we can get, you know, these to to be better athletes at the same time yeah and that's huge yo when you walk into the dining hall match there's like a grill there and they have someone cooking eggs for you every single morning if you get out of bed and make it happen

you teach nutrition to these kids yeah it was i would go back right now that was like the greatest thing ever i'd eat a bacon egg and cheese sandwich every single free coach yeah oh yeah yeah my man is getting me strong he's got him cooking bacon egg and cheese on the english muffin every morning oh yes yeah i miss dinners because i'm in the weight room so i eat lunch so that's good my wife gets to eat dinner yeah what about what about breakfast sounds like breakfast is the place to be like that's what nothing better than sunday brunch too right you get uh you get the canned and bagels with the with he's lying to you there's nothing better than parents weekend when it shows up because they put off the big spread for all the parents they don't get the regular food because they're

the ones paying the bill all the parents show up and then they roll out the red carpet like prime rib today hold on a second what happened to last week's prime rib that doesn't exist no when the parents show up that is all is top-notch. Shipping the grass-fed beef for that. But are you able to kind of get in their brains about eating well and understanding actually where to go when they're walking in the dining hall? Definitely. It's always a conversation, right? I tell the kids, you know, I got to stick to my scope.

I'm a strength and conditioning coach. I know how to make you athletic, safe, strong and be by proxy. I know a little I know some about nutrition. Right. So we're definitely talking, you know, my moniker is, you know, we're eating things we can kill or grow. Right. As much of that as we can. You know, I feel like you can get into the weeds and, you know, psyches are, are tough at times, right? So especially with the female population. So we just have to be careful in what we say, don't eat, right? But if we can talk about things that we should be eating, right, real foods, then, you know, it's a little bit safer, right? Yeah. For our population. Of course, we have the kids that, you know, need to put on, you know, 30 pounds to play Division I football. Or, you know, we got the kid that's, you know, trying to, you know, maybe cut back, you know, a little bit of their body fat percentage so, you know, they can just gain that little bit of extra speed

or that little bit of extra explosiveness. And from there, we'll talk a little bit more about when to eat, how much to eat, you know, based on case by case basis. But, you know, it's always part of the general conversation in the weight room, right? You know, we have that five minute breakdown and ramp up where we're taught, we talk a little bit about stuff, right? Talk about the plan for the day, you know, as we're leaving, we'll, you know, I might throw in some, some nutrition stuff, some stuff about sleep, right. Recovery. Right. So we'll, we'll sprinkle that in where we can. And you know, is there ever enough time for it? No, not, but yeah.

It never, nevermind here at Willison where we have half hour in season list and an hour and 15 minute off season list not enough time for all of it right but we do our best right and it's a conversation and the kids that really want to know they're going to come and meet with me during a free period yeah they have some they have a couple free periods every day you know every day i'm meeting seems like I'm meeting with somebody to talk about nutrition, to give some extra mobility work, to, you know, help with some recovery or to work on core position or whatever it is, right? So these kids are, you know, I kind of put the onus on them a little bit to reach out to me. And we talk about that, right?

I feel like today's culture, it's like these kids, everything's planned for them. Practice is planned for them. You know, this is planned for them. Like, you know, all right, we're getting in the car and we're going here now, right? We're getting, you know, so I'm trying to teach them a little bit about how to take responsibility for themselves. So the kids that really want it are the ones that are reaching out to me and saying, hey, coach, let's meet during G block.

Like, let's go over, you know, how I'm going to gain 30 pounds in a year, right, or whatever, right? Yeah. Yeah, it's a lot of weight. Get to that soft serve ice cream machine over there. Get after it. We got one kid that's, you know, he's a tackle for us who, you know, offensive tackle who's – he's about, what is he, 265, 75.

He needs to put on some mass. He's got some offers. But he's got to put on some mass. So he's the kid that we need to put like 25 pounds on. Yeah, that 300, they want that like 300 even, not too far over it. Just kind of like – is he tall? Is he like 6'4"? Yeah, he's 6'4". far over it just kind of like yeah is he tall is he like six four sixty six four our other tackle

is but might might blow up uh he's got some some division one offers now but he's six nine oh geez three hundred and twenty five pounds and he's uh he was recruited to willison to play basketball so you know the kid can move. He can move. That's a monster then. That's a scary monster. Yes, yes. He's a freak.

So, you know, he's got the things you can't coach, right? So that's what schools are going to be all over. So, unfortunately, he didn't get any game film this year. So hopefully, you know, hopefully. Coach, that brings me to a question. Like, do you guys ever – do you get involved with recruiting? Like, you know, some Smith coaches will actually – and I've done it in the past, helped kids get recruited.

Like, I know there's 120 kids at your organization, but, like, how does that work? So I myself don't, but our head coaches – you know, we have, like, five sports at Williston that are heavily recruited and, you know, we have like five sports at Williston that are heavily recruited. And, you know, I don't want to say this word, but it's kind of like a factory. You know, kids go to play. Right.

Next level, right? So we're talking football, girls hockey, you know, boys basketball, you know, boys hockey, you know. So those are like bread and butter sports where we're getting kids in and they're going out. Yes and no. Like our football coach, it obviously is big on the numbers. Right. So we test when we come in, we test everybody after the end of the winter. Right. So we'll test in the front squat. We'll test in the bench press. We'll test in the broad jump. I think that correlates to horizontal power a little bit better than the vertical jump.

So, you know, correlates to speed a little bit. We'll test in the 510.5 and the 40. So he's got numbers, and I have numbers too from, you know, years past. So when we're coach recruiting, we'll say, hey, what are these kids' numbers? And we got those numbers for them. You know, so from a testing standpoint yes i've had some coaches come in you know just poke in my office hey what do you think about this guy you know is he a worker right um that kind of thing but from a recruiting standpoint i don't do much but our head coaches are what are they doing with this whole covid thing like that would that would crush me if I was, you know, a senior football player

and I don't have – or, no, you know what would be worse? If you're a junior, which is the most crucial year, and you don't have any game film, like, what are you going to do? Like, what happens? Yeah, yeah, we're trying to figure it out. Luckily, you know, we were practicing full with most of our fall sports. So we filmed everything this year. So like our football team was, you know,

hitting a couple of times a week. We're worried about injury. So like we don't really hit during practice, but this year we were hitting in full, you know, one-on-ones and we filmed everything. So, you know, fromon-ones and we filmed everything so you know from my conversations with our coach hoping that you know that's going to be better than a lot of other places right now but yeah i think that's the worry for everyone it's rough because a lot of what does the program

look like yeah so you know you got you there's only like 10 states are not playing it's like that's even worse. North Carolina being another one. Sorry, go ahead, Anders. No, I was going to say, what does that program look like and how are you kind of staying on top of everybody because they're not at school right now and they may not even have a gym at home that they can go to. Have you been able to stay in touch with all the athletes?

So, not all of them, but there are some teams who I will be, you know, working with closely. Um, boy soccer was another one I've, I left off the list there. Um, but, uh, so we'll be, uh, I've sent out a program. We've got two essential programs, right? We have a no equipment program and we have, uh, an equipment program. So each is customizable. So let's say a kid has, you know, 25 pound dumbbells and a band, they can mix and match, you know, I run a block system. So, you know, so we go like two lifts in our A block, usually with explosive and active recovery, then we'll have our big compound lift, we'll have a core, we'll have a body push or pull depending on the day, right? So on and so forth.

So every A1 exercise is you can do with equipment or you can choose to do it without equipment. Whatever you have at your fingertips makes sense, right? So it's completely customizable in that sense. So a few teams will be sending me videos once a week. So I'll say, Hey guys, I got to send a text in a little bit. Hey guys, we, we got, uh, you know, day two, uh, B B one exercise. I'm going to need your, your video. Right. So they'll go, uh, they'll send a video. I'll coach them up if they need it. If they don't great job, you're doing good. Um, so I've, I've got a video catalog on, on YouTube youtube like 300 different videos on there you know from many years of just compiling them for our athletes to watch so yeah see how i how i want it coached

um and how i want it done and then you know we're doing remote so so they went home uh last week and they will be home until January 11th when we'll come back and we'll quarantine again. And cause we have kids from all over the world. Right. Yeah. Yeah. So they'll quarantine again.

Um, and for 10 days and then we'll get back into in-person classes. So while they're remote, um, they'll, they'll be doing this program that I've sent in and I'm available. Right. They, they know that, you sent in and I'm available, right? They know that.

You know, reach out if you need some help and guidance. So, you know, the tricky part is like, you know, kids in Italy, right? Soccer players in Italy, right? Where things are – he can't do anything for three weeks, right? He's in his house. He can't even go outside really, you know, because he's never. Good guys, man. What's Canada doing?

What are all the kids on the hockey team from Canada doing? Are they back home? Hold on real quick. Go ahead. Whatever. So guys, man, what's Canada doing? What are all the, what are all the kids that all the hockey team from Canada doing? Are they back home? Hold on real quick. Go ahead. Sorry. On that note from a second ago, you say you have kids from all over the world. Um,

why does your high school have kids from all over the world? What, what, what makes it, what makes it like, like that unique? I don't know. I don't know.

I don't know the whole story. So it's a boarding school where part of the question I want to answer, but go ahead. I'll let you have the show. I'll let you do it. It's a boarding school, right? We play in the NEP sack, which is the, um, new England, uh, and new England preparatory school, athletic committee or whatever. Right. Yeah. You know, some alphabet soup. Uh, but, uh, so yeah, so, yeah, it's one of those, you know, New England kind of staples, right? I mean, they're all over the country now, but these boarding schools,

Willison has been around since 1841 or something like that. Oh, boy. Yeah, it's tried and true. Dude invented the button. We've all heard that talk way too many times i can't believe he still does it we have samuel willison the guy that like founded the school ran a button factory that was like the biggest button factory in the country yeah and then started a school and every year the kids have to sit through this freaking talk

about the button factory like anybody cares. But I remember it. I don't know. Maybe not invented, but he ran the big button factory. Yeah, it was a big button factory. It was a big button factory. You need buttons, man. I mean, we got to have buttons.

Mr. Teller just made it on Barbell shrug good work buddy he'll be so proud of himself yeah oh yeah mr teller great guy before the show started we were joking that travis loves pre-workout and uh it's not a joke yeah it's not a joke he definitely does yeah yeah um yeah you're the only person i know that just like puts the powder in your mouth and doesn't even mix it up with water i actually found myself i did that the other day and like as i was doing it i felt like so ashamed of myself it's like five o'clock in the morning that's so funny i feel ashamed if i do what travis does and i was like was like, I can't do that anymore. I feel so weak if I mix it in water. I'm like, man, I'm sissy.

Yeah, that's hard. That's tried and true right there. Oh, yeah. To the dome, baby. Just smash it down quick. But for your world, like how often do you come to the weight room and you see like some 14-year-old, 125-pound kid, and he has like a pre-workout with like a big skull

on it and it says like extreme something and and you're like you have to walk over to him be like did you eat breakfast today and he's like no okay we need to talk about supplements and nutrition and and the poison that you're about to put in your body yeah for sure sorry man yeah uh so we uh yeah so that's definitely it a couple years ago it was like a big problem you know we'd have kids like taking scoops in the dorm and like freaking out because they never had that much caffeine or whatever in their life stay away yeah they're out there by themselves they have nothing they've got nothing just their other friends doing weird stuff at 15 years old yeah yeah so that's it we talk about supplements often it's kind of lumped into that nutrition conversations that we have right the only supplement i would ever suggest for a high school kid is you know some whey protein or whatever protein source they can

handle um a multivitamin and and that's literally it right we have these conversations about you know supplements and then fda approval right if something is labeled a supplement you don't need fda approval for most of these things and some of these things are third-party research but you know when you say third party research, that means you're giving a company a whole bunch of money to say, this is what's in it. Right. So we have that conversation that you have to be a really smart consumer with this stuff. And really at the end of the day, nothing is as bioavailable as some good old fashioned

meat and potatoes, right? Like that's what's going to make you go from a mediocre athlete to, you know, that little bit better, that plus, that plus, A plus or A athlete, right? So, or just body composition style, right? That's what's going to change your body composition. It's less about the supplements and, you know, what you're excreting through your style, right? That's what's going to change your body. It's less about the supplements and you know, what you're excreting through your urine, right. By taking all those supplements.

Cause most of them you're going to do that anyways. So. So I don't recommend it for our kids. Obviously it's one of the most widely researched supplements out there. Right. So when we know it's pretty safe, right. Unless you have an underlying kidney condition, condition or liver or something. Right. I don't recommend it for our kids. You know, just, I can't recommend it. Right. If something, you know, and they got ability. Yeah. Yeah, for sure. You know, again,

yeah, I mean, it's relatively safe, but I definitely don't recommend it for our athletes. Yeah, because that one in a million that something happened and they found creatine in their system and blamed whatever happened to them on creatine. Yeah, I understand. Would you be mad if you saw them taking creatine? No, not that I'm mad, but I think it's important that they're informed consumers.

Right, right. We're reading the labels, right, especially like with the protein. We talk about that all the time. Like, you know, so it used to be – muscle milk used to be banned by the NCAA because there was something in it. I know they've come out with it. Muscle milk? Yes, yes.

When I was in college, it was one of the banned lists. If you have three cups of coffee and go take a urinalysis for the NCAA, you fail for too much caffeine. Mash. I'm not recruitable anymore. Me either. I can start picking caffeine for a year and I'd still pop. I hear that.

So on my, my quantity, but I know that caffeine is a banned supplement and you know ridiculous where you could have you know a few cups of coffee and fail the the test so you know we just we have that conversation right you know you got to be really careful with what you're yeah what's in your body um you know the safest thing and the most effective thing is is definitely your food right what are you what are you ingesting on a daily basis right that's what's going to make the most changes you guys test do they test the athletes there uh no no we don't um you know obviously we have those kids that get in

trouble who uh who then need to uh have a little bit of extra extra right right right but have you had to deal with steroids at all like you walk in you go you go man that kid that kid just you know three months ago was 15 pounds lighter but he hasn't really been training that crazy hard nothing's really changed and all of a sudden he's just like coming in with back knee and and his voice got a little deeper and you're just like nothing is up um we will have talk kid yeah you know i i've been really lucky to where i i don't think we've had um a problem with it definitely not systemic you know in my eight years um is there a possibility maybe but nothing concrete where i'm like dang this? I mean, we've had some horses of some athletes for sure.

Like, you know, some really strong kids, you know, push pressing, you know, 290 pounds, right? Like as a 17-year-old, right? So, like, we've had freak athletes, but nothing that would make me think, like, yeah, you know, 100%. Yeah. like yeah you know 100 yeah um and maybe that's some naive some being me being naive right uh but i i really don't think so i i think um overall you know we have these kids who are who are dedicated but who are educated a little bit too yeah i think the the cool part about the school

i mean it it obviously it sounds like it hasn changed, but the academic side of it is super, super important. And I always felt like the athletes ran the school, but the academic side was the thing that was always the major focus. I had never been pushed academically ever until I showed up there. And then sports just became like, it was, it was the most important thing to me, but I realized that like it being smart was cool. And when you're, when you're in that environment, I think it, it, it shifts the focus just enough away from just being great at sports to being great in the classroom as well, which is something that I needed massively in my life. But I never got the vibe that there was anything really like steroids or anything like that just because there wasn't that focus on pure sports and pure performance. And I'm looking where you guys are.

Like, I just don't see a way of getting it. It's up in the middle. It looks so beautiful, but it's not like in a big city where you could go get it if you wanted it. Matt, do you know how cold it is? It is unbearable cold. When I had hair, I would shower at the hockey rink, and by the time I got to the dining hall, it was like a half-mile walk.

It would freeze. You'd walk into the dining hall with frozen hair. I'm frozen now. I can't even begin to tell you how cold it gets. And the school has never had a snow day. It will snow like four feet in the middle of the night, and you will wake up to plows. And they are clearing walkways so you can go to school. You go, feet in the middle of the night, and they will wake up. You will wake up to plows. And they are clearing walkways so you can go to school.

You go, what in the world? And they're like, walk your ass to class, boy. You will get your ass out of bed and get to school. The whole state will be shut down, and they will find a way to get you to class that morning. Nope. We got things to learn today. 150 years of class every day how many kids go to

like the um ivy leagues you know with harvard and all that being up there a number a number so i was just gonna say that you know we do i think we do a really great yes sports is a big part of our culture you have to play a sport every season or do something in the arts, right? Theater or, or, or visual art every season. So it's part of, it's part of the reason why we never have snow days is to keep the kids busy, right? A little bit. Yeah, we do put, you know, it is student athlete, right? These kids are here to be students, to be better students, to be pushed academically, and then, you know, as well athletically too. So, you know, this year we have, you know, a Brown commit, a Harvard commit. Last year we had, you know, a number, a number of kids.

And just from the academic standpoint, we always have one, two at least that are going to the Ivy League. That's really cool never mind playing in the ivy league and getting an ivy league education which you know we have um every year every year so yeah uh it's it's really remarkable um what these kids can do in the classroom and what these kids can do you know on the playing surface right you know massachusetts when you apply to the school you you have to take the SSAT. It's like SAT, but for middle schoolers.

Yeah. Oh, really? Oh, yeah. It's ridiculous. It's no joke. I mean, I think that would be awesome. I'm thinking back, you know, growing up where I did in the middle of the mountains of Carolina where they didn't care at all about academics.

And my wife, we were like the polar opposites where, you know, her grandfather went to yale her mother went to her grandmother went to juilliard and they're like where'd your you know grandparents and parents go like we went to the woods you know and then but like i just you know it'd be really cool to to have the opportunity to play sports but yet to see like you know what really cool anderson is that you go there and you learn that being smart is cool. If, like, even if the public schools would take on that approach, it's still that culture because now that I'm 47 and I'm going back to school

and I actually have learned to appreciate, you know, the opportunity that I had to go to school, like, it is cool, and I do love to learn, and it's, it is cool. And I do love to learn. And I just, it would be really cool to learn that at an early age that I wasn't just, you know, going to school so I could play football and I was going to school. I should be playing football so I can go to school. Yep. Yep. Yep. Coach Blaine, where can people find you and, uh, learn more about the school and your program?

Uh, so, um, Instagram instagram uh coach lepan wildcat strength um so uh that's the main route uh then also obviously if you go to uh williston.com you can find more about the school um my email is uh blapan uh at williston.com uh if you uh have any questions or want to reach out about training high school do you have summer camps and stuff that you run up there we do yeah um obviously not last year and we'll see about this year but i always run um a summer strength and conditioning program you know three four days a week depending on the year um where we're working on you know speed technique we're doing our plyos depending on the year, where we're working on, you know, speed technique. We're doing our plyos and our throws, and we're in the room,

and then we condition a little bit at the end. So mainly for our day students, right, our local kids. But, yeah, that's what we do. Beautiful. Coach Travis Bash. You can go to masterleague.com. I was looking over your Instagram. The movement, I'm really impressed

That's why I had to have him on I was like Holy shit This is like a real program Real people Moving real weights These kids are moving There's a snatch

That I have no problem with I'm impressed coach Good job Appreciate it guys It's been An honor To be on this I'm gonna just

Take this We're doing it Oh hold Let me hold it up Alright There it is an honor to be on this. I'm going to just take this. We're doing it. Oh, hold on. Let me hold it up. All right. Yeah. It's been a real privilege.

I've listened to you guys for, uh, for a while. So I was, uh, I was pumped to, uh, find out we had a Wilson alum in the group.

So very cool. Doug Larson. Yep. Find me on Instagram. Doug will see Larson. Um, I am Anders Varner, at Anders Varner. We are Barbell Shrugged at Barbell underscore Shrugged.

Get over to BarbellShrugged.com forward slash Diesel Dad. Strong, lean, and athletic without sacrifice of family, fatherhood, or fitness. And make sure you get to Walmart. Everyone in San Diego, Los Angeles, Palm Springs, and L.A. Walmart, on the shelves in performance nutrition. Thanks a lot for coming on the show. For all the parents out there. Go get your kids to the Wilson Northampton school.

I can't tell you enough how much the discipline education, playing sports, being on campus, being around teachers that like genuinely care about. I still talk to many of the teachers that I had in high school, which is probably a testament to somebody that was not interested in academics for a very long time. Just wanted to play hockey. So if Mr. Faye is still there, tell him I said, what's up? All the people, he was the hockey and golf coach.

What a great life. Hockey and golf. That's his job. He teaches ice hockey and golf. Don't forget history. He does do some U.S. history, but that's not why he's there. He's there to play hockey and golf. Don't forget history. He does do some U.S. history, but that's not why he's there. He's there to play hockey and golf. I appreciate you coming on,

man, and love the fact that we get to do this and put a little Williston strength conditioning on the map. Love it. We will see you guys next week. That's a wrap, friends. BarbellStruck.com forward slash EMOM bundle using the code HYPERTROPHE7. Programs for the price of forward slash EMOM bundle using the code hypertrophy7.

Programs for the price of two this week only using the code hypertrophy at checkout. Organifi.com forward slash shrugged for the green, the red, and the gold juices, as well as bioptimizers.com forward slash shrugged to save 10% store wide. And make sure you pick up some P3OM probiotics. Friends, we'll see you on Wednesday.