PODCAST · health
The 10 Minute Strength Pod
by Connor Lyons
10 minutes to a better you! Every week we'll choose topics and go into depth to help you gain an understanding about different topics associated with fitness!
Episodes
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Ankle Mobility for Hockey
Ankle mobility seems to be becoming a bigger and bigger focus off the ice recently. Why is this, and does it actually move the needle in a positive direction? Coach Connor will break all this down in this episode of Strength Coach Rants!
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How to Box Squat: A Commentary On What Not To Do When Box Squatting
The box squat has a myriad of benefits, but only when done properly. This movement has been bastardized in our field to the point where it no longer creates the value that it is purported to create. Today we' go over what the box squat is, and what it isn’t.
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How To Box Squat: A Commentary on What Not to Do When Box Squatting
The box squat has a myriad of benefits, but only when done properly. This movement has been bastardized in our field to the point where it no longer creates the value that it is purported to create. Today we' go over what the box squat is, and what it isn’t.
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Conditioning Tests Are Useless
Fall sports are in full swing and that means coaches all over the US are planning on destroying everything their athletes have built throughout the offseason. In today's episode, I'll cover why our conditioning tests are beyond useless, and what you should be doing instead!
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You Really Shouldn't Be Bench Pressing
The bench press may be the king of upper body exercises and the ultimate pissing contest, but it's not the best choice for your athletes, and in today's episode of Strength Coach Rants, we'll talk about that!
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My Honest Review of OVR Velocity
I recently purchased an OVR Velocity in order to measure velocities in the gym and thought I'd share my thoughts on the product. I wasn't paid or given free product to do this review, I just genuinely liked the product!
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TOP Hockey Showcases and Camps for Summer of 2025!
If you've stumbled upon this episode, chances are you're a little bit disappointed. I needed a hook to get you to watch, and I apologize for being facetious. Now that you're here, learn how this year round hockey play is detrimental to your development! All the data we have shows that…
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Failure and Starting Over as a Strength Coach
They say it's not a matter of "if" you'll get fired in this field, it's a matter of "when." This week, after shutting down The Lyons Den Sports Performance, Coach Connor talks about his time in the field. Dealing with success is easy, what do you do when your world get's turned upside down and…
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The Pathway To Athletic Success in Youth Sports
In this episode, we dive into one of the hottest topics in youth sports: how to guide young athletes towards success without falling into the traps of year-round play and early specialization. We break down the risks of burnout, overuse injuries, and stunted development that come with these…
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The Youth Sports Industry is a Racket
In this episode, we pull back the curtain on the American youth sports industry and expose the business side of what many see as just "kids playing games." From skyrocketing costs of team dues, travel expenses, and private training to the rise of pay-to-play programs, we discuss how this system…
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In-Season Conditioning
In this episode, we dive into the nitty-gritty of In-Season Conditioning for athletes. We cover: The average play times across various sports 🕒 Mileage athletes typically cover during practice sessions 🏃 How long it takes to build conditioning and cardiovascular adaptations 🏋️♂️ How long…
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Unit 731 Experiments and Strength Training: How WWII Shaped Our Beliefs on Weight Training for Youth
In this episode of Strength Coach Rants, we explore the dark history of Unit 731, the notorious Japanese military unit that conducted inhumane experiments during World War II, including those on children. These horrifying events left an indelible mark on scientific and cultural perceptions of...
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Strength-Speed vs Speed-Strength
In this episode of Strength Coach Rants, we dive into the hotly debated topic of Strength-Speed vs. Speed-Strength. What’s the difference, and why should you care? Whether you’re coaching athletes, programming workouts, or just looking to optimize your own training, understanding these two key...
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Fear Mongering with Dr. Rena Malik
Join me as I critique the approach taken in Dr. Rena Malik's video on steroid facts and side effects. While it's crucial to understand the risks, I argue that the portrayal of steroid users can sometimes lean towards fear-mongering, potentially skewing public perception and overshadowing...
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How Should Athletes Train off the Field?
In today's episode of Strength Coach Rants Coach Connor talks about different trends that have worked their way into the sports performance world. From CrossFit to HIT, and Functional Fitness to Westside Guys we'll cover it all. We'll close off with some information about how athletes should…
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How Carl Lewis Made Steroids Illegal
In this week's episode of Strength Coach Rants we talk about the story of Ben Johnson, Carl Lewis, and a really sketchy drug test that resulted in your mediocre gym gains. The Dynamic Effort Method for Athletes https://www.theldsp.com/dynamic-effort-method-athletes Simple Strength...
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Joe Biden Ruined Womens Sports
In this follow up episode Coach Connor talks about the situation at San Jose State with the women's volleyball program. 12 women have filed suit against the Mountain West Conference alleging Title IX protections, and infringement of their 1st amendment rights.
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New NCAA Division I Hockey Eligibility Adds CHL Players to the Mix
On Thursday November 7th, 2024 the NCAA DI Council voted to extend eligibility to hockey players in the CHL. This is a landmark vote that will completely change the landscape of hockey development in North America. Who will benefit, who get's hurt, and what are the outcomes here? We'll go over…
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Youth Sports Specialization: Is It Your Dream or Theirs?
When it comes to children specializing in and playing the same sport year-round, who's actually to blame? Today we're going to go over a few studies that give us that very answer!
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My Case for AAA Hockey in the State of Florida
Kids leave, families break up, and all to continue persuing their dreams of playing hockey at the next level. It doesn't have to be this way. How much AAA/Tier I hockey opportunity is there in Florida? We're constantly told by governing bodies that there just aren't enough players in the state to...
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USA Hockey National Camp Strength and Conditioning Presentation
This week Coach Connor goes over a presentation that he delivered at the USA Hockey 17U National Development Camp back in June. There's a ton of good information in this one! From workout structure, to why and when we do certain things in the gym, and there's even some information on warming up,...
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Youth Specialization is Destroying Your Kids
Youth sports generate almost 20 billion dollars a year in the United States, and everyone is trying to get their piece of the action. Youth sports organizations, skills coaches, and sport coaches telling you that you'll get left behind if you don't play all year are looking out for their bottom...
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Should Bio Men Be Allowed To Compete Against Women?
In about 2 months the world of athletics is going to change. Joe Biden's new rules and regulations concerning Title IX go into effect on August 1st which afford trans athletes the same protections as women. So this begs the question, should biological men be allowed to compete against biological...
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So You Wanna Be a Strength Coach? Part III
Strength and conditioning is an incredibly fun and rewarding field, but if you're thinking of becoming a strength and conditioning coach give this a watch! From the pay, to the hours, to the potential for growth in the field we talk about it all! And if you're hellbent on becoming a strength…
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Can Muscle Help Fight Anxiety?
A study titled Exploring the Association between Elevated Anxiety Symptoms and Low Skeletal Muscle Mass among Asymptomatic Adults: A Population-Based Study in Republic of Korea was published recently in the Brain Sciences Journal. They sought to find out if there are links between muscle mass and...
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TITLE IX: Did Joe Biden Just Ruin Women's Sports??
The Biden administration just signed into effect a new set of rules when it comes to TITLE IX reversing rules set by Betsy Devos during the Trump administration. What effect will these new rules have on women? Find out today on Strength Coach Rants! Article referenced in the episode:...
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Strength Coach Reacts to John Deloney Sports Specialization Question
Sports specialization is all the rage. In fact, it's seen not just as the cool thing to do, but as the only way to achieve the highest levels of sports. This could not be more wrong and every data set we have points to the complete opposite! Today Coach Connor reacts to a question from the John...
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The Running Red Pill: Why You Should Stop Running and Start Lifting
Stop running! Running is a horrible way to increase your aesthetics, and fitness in general. Most people who embark on a running routine have visions of six-pack abs and an overall aesthetic look. Today we talk about the history of running, and the science behind why you’ll never accomplish your...
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NIL Deals in High School??
The FHSAA (Florida High School High School Athletic Association) just put forth a proposal to allow NIL deals for high school athletes. This move would help the state of Florida join 33 other states and DC in allowing athletes to make money off their name, image and likeness. Is this a good move,...
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Weak Men Create Hard Times
The 80-year generational continuum based on the Strauss-Howe Generational Theory is real, and we're in it. Whether we're in the weak men create hard times or the hard times create strong men part remains up for debate. Today we're going to talk about some of the parallels between the Fall of the...
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Should I Use Ankle Tape?
Ankle tape may be one of the most common preventative measures taken by athletes today. We've all had that one teammate who couldn't seem to stop rolling their ankle and would use either tape or braces ALL THE TIME. Is there benefit to using ankle tape? Is using ankle tape productive? Should I…
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Creatine: Good or Bad? Safe or Dangerous?
The most studied supplement for performance on the planet is creatine. There are hundreds of studies yielding tons of data. But I still hear all the time "you shouldn't take creatine during the season" or "creatine dehydrates you" and even "creatine is dangerous". We're going to talk about how...
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Can AI Replace Online Trainers and Coaches?
Artificial Intelligence applications are becoming more and more popular by the day. Chat GPT and GROK are two of the most successfully marketed chatbots and they can do your homework, write you an article, code, draw contracts, and as I found out today, even create training programs. We're going…
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You Spend How Much on Youth Sports??
Youth sports have been commercialized and it's only getting worse. The US spends 19B dollars per year on youth athletics, and that's projected to more than double by the year 2026! Today we'll look at how much money parents are spending on their kids' sports, what the time cost is, and the odds...
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What is Going On In High School Weight Rooms?
Are high school weight rooms safe? All across the country high school football programs are entering into Winter workouts in preparation for the Spring football game. This means kids will be lifting weights and conditioning with their football coaches. Quite possibly the worst-case scenario at…
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Football and Baseball Coaches: Why Are We Conditioning in January?
By far the worst part of being a strength and conditioning coach is dealing with sports coaches. Many refuse to defer to experts in the physical preparation realm and instead put their athletes through the worst forms of training. They don't know that they don't know and it's to the detriment to...
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Debunking Weight Training Stunting Growth (and other nonsense lies)
Does weight training stunt the growth of kids? Will weight training make you slower as an athlete? Does weight training make you too bulky and less flexible? We'll answer all those and more today with a little history lesson from WWI Japan!
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Matt Petgrave Arrested!
Matt Petgrave has been arrested and charged with manslaughter for the incident that occurred on October 28th that led to the death of Adam Johnson. This is a follow-up to my last episode where I spoke my thoughts on what I think happened, and this week we'll look at some of the evidence pointing…
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Matt Petgrave and Adam Johnson: A Horiffic Outcome to a Bad Hockey Play
This past weekend in the EIHL there was an incident that has garnered international headlines. A young man lost his life playing the best sport on Earth in what some are saying was an intentional kick. Today Coach Connor breaks down what happened, and it may surprise you.
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Athletes: Be Careful On Social Media
The world is very different from when I was getting recruited to play college hockey. As an athlete, every single thing you say or do is archived for the world to see, forever. This week Coach Connor talks about the dangers of social media and has some stories from athletes he's worked with in…
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Who is Coach Connor Lyons?
This week we dive into the career of our host Connor Lyons. He talks about how he got into the field, what his education was like, the places he's been, the teams he's worked with, and the coaches he's worked next to. He'll touch on his influences both direct and indirect, and what his…
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SPECIFIC Adaptations to Imposed Demands - Why Do We Ignore The SAID Principle in Team Sports?
This week Coach Connor talks about the SAID Principle. The SAID Principle should dictate the vast majority of the decisions we make in the gym. Whether you want to get bigger, stronger, faster, or even just move better you've got to place your body in a position to do so. If you want to get…
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Steroid Primer: What Are They, How Do They Work, and Why Shouldn't Kids Use Them?
Everyone's trying to get to the top as quickly as possible, often with as little work as possible in the process. Whether you're an athlete, the parent of an athlete, or a recreational lifter you've probably been tempted to use gear. When it comes to information about steroids, most people are...
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Stop the Ridiculous Conditioning
Modern-day training camp is a relic that just won't die. This video is directed at youth sport coaches: STOP WITH THE INCESSANT CONDITIONING, you're killing the long-term development of the kids in your care. This episode breaks down the downfalls of only using the "offseason" to train off the...
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Full vs Partial Range of Motion And Joel Seedman is a Grifter
When it comes to full vs. partial ROM there seems to be somewhat of a debate, and there really shouldn't be. This week I go over why Joel Seedman is wrong about his 90-degree stimulus in addition to many other things he's wrong about, as well as some things that we agree on. Check it out!
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Ice Hockey Conditioning - Is a Shift Really 45 Seconds Long?
Is a hockey shift really 45 seconds long? What happens in these 45-second shifts? Are bag skates really beneficial for hockey, or they be pushed to the side to bring in new, different conditioning protocols? You'll get the answers to all those questions and more in today's episode of Strength…
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Vaping and Athletic Performance & Recovery
Can you vape or dip and still play sports at a high level? Is vaping or chewing better than smoking cigarettes when it comes to performance? It's not messing with your lung capacity so it has to be better than cigarette smoking, right? The answer's not all that surprising but today we'll go over...
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Is The LTAD Model Wrong?
The Long Term Athletic Development model has widely been understood to be the best way to train for long-term athleticism. Between training stages and windows of opportunity or trainability, the LTAD model seems to be all buttoned up. In my opinion, this model is very misunderstood and...
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How to Pick the Right Coach For You
What are the things you need to look for in a strength and conditioning or sports performance coach? Does education matter? What does their clientele look like? How long have they been coaching? Did they play at a high level? I'll answer those questions and more in this week's episode of Strength...
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Stop Letting Your Kids Drink Energy Drinks
Not too long ago I had a 10 year old in my gym tell me what his favorite flavor of C4 was. This got me thinking about why these kids are drinking energy drinks at such young ages. Do they actually need more energy or is it something else? Kids have more energy than they know what to do with.…
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Frequently Asked Questions
How many episodes does The 10 Minute Strength Pod have?
The 10 Minute Strength Pod currently has 50 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is The 10 Minute Strength Pod about?
10 minutes to a better you! Every week we'll choose topics and go into depth to help you gain an understanding about different topics associated with fitness!
How often does The 10 Minute Strength Pod release new episodes?
The 10 Minute Strength Pod has 50 episodes. Check the episode list to see recent publication dates and frequency.
Where can I listen to The 10 Minute Strength Pod?
You can listen to The 10 Minute Strength Pod on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts The 10 Minute Strength Pod?
The 10 Minute Strength Pod is created and hosted by Connor Lyons.
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