I Learned This in a Fraternity… and It Explains Why Strength Training Changes Boys
Mighty Oak Athletic Podcast S2:E65 - I Learned This in a Fraternity...and It Explains Why Strength Training Changes Boys
When I was a junior in high school, I went on the college-tour circuit that so many teenagers experience on their way to the next chapter of life.
Large public schools.
Small private colleges.
Some close to home.
Others across the country.
It was February in Chicago — cold, gray, and miserable.
My friend Emily and I flew out to visit the University of Arizona in Tucson.
The first morning on campus, I walked down Greek Row.
The sun was warm on my face.
The sky was a perfect blue.
Students strolled past with an ease and energy that felt completely foreign to a Chicago kid in winter.
Girls walked by in Daisy Duke shorts, smiling and laughing under that desert sunshine.
Sold.
My college search was over in five minutes.
I applied, sent my deposit, reserved housing, and locked it all in before most kids had finished their essay drafts.
That fall, I joined Pi Kappa Alpha — PIKE — with a group of freshman “meatheads” from all over the country: Seattle, Phoenix, Chicago, Los Angeles, San Diego, Houston, Denver.
But you don’t join a fraternity at first.
You become a pledge — a membership candidate.
And in the mid-90s, pledging meant one thing:
Shared suffering.
Upperclassmen put us through a semester of hazing rituals that were exhausting, ridiculous, and honestly… sometimes miserable.
But we looked out for each other.
We stayed up late together.
We dodged upperclassmen on campus so we wouldn’t be forced to recite the frat credo in the middle of the cafeteria.
We were woken up in the middle of the night to help a pledge brother who got himself into a questionable situation.
It was terrible.
And it was amazing.
It bonded us.
The most fun I’d never want to have again.
We even found joy in the chaos — like the night before spring break when we covered the frat house in bags of flour and rotten fish, then piled into minivans and tore off toward Rocky Point, Mexico, like privileged vigilantes.
Sure, there was hell to pay when we got back.
But we suffered together.
Standing shoulder to shoulder built a brotherhood that still exists today — even though I may go years or decades without seeing some of those guys.
And that’s where the idea of this essay begins:
Boys and young men often build their strongest bonds not by talking face-to-face… but by standing shoulder to shoulder.
Why Boys Connect Side by Side
There’s an old observation about how boys communicate.
They don’t always want deep conversations or heart-to-heart talks.
They prefer doing something together.
Fishing.
Playing video games.
Shooting hoops.
Jogging.
Sitting next to each other in a car.
Activity creates connection.
Shared experience builds trust.
This is why the weight room works so well for young athletes — especially boys.
Shoulder-to-Shoulder Builds Camaraderie
Strength training puts athletes side by side.
They load the bar together.
Spot each other.
Cheer for each other.
Suffer through tough sets together.
Win small victories together.
No speeches needed.
No pressure to “open up.”
The bond forms naturally because they are moving in the same direction — literally and mentally.
Shared effort = shared respect.
Shared struggle = shared friendship.
This is the same dynamic I experienced during those chaotic fraternity nights.
You grow closer when you go through something with someone.
Competence Creates Confidence
Training shoulder to shoulder also builds something deeper: competence.
Every rep teaches skill.
Every session builds mastery.
Every cue from a coach helps an athlete do something he couldn’t do last week.
Competence becomes confidence.
Not fake swagger.
Not hype.
Not empty motivation.
Real confidence comes from knowing:
“I did this.
I earned this.
I can do it again.”
That strength carries into school, sports, friendships, and everyday life.
A Safe Place for Growth
Not every kid knows how to talk about stress or doubt.
But most kids can deadlift.
Most kids can push a sled.
Every kid can get one percent better.
Movement becomes the language.
Effort becomes connection.
Training becomes the safe place where kids can be themselves.
This is why quieter kids blossom here.
Why awkward middle-schoolers transform into confident high-school leaders.
They grow shoulder to shoulder.
Rep by rep.
Week after week.
The Mighty Oak Way
At Mighty Oak Athletic, we build athletes who are:
• strong
• confident
• competent
• connected
The weight room becomes their version of Greek Row — but healthier, safer, and more intentional.
A place where friendships form.
A place where they learn to show up for each other.
A place where confidence takes root.
We grow better athletes — and better young men — one rep at a time.
Side by side.
Shoulder to shoulder.
The Exact Meals Our Strongest and Fastest Athletes Eat at Home: Easy + Cheap + Kid Approved
Mighty Oak Athletic Podcast S2:E64 - The Exact Meals Our Strongest and Fastest Athletes Eat at Home: Easy + Cheap + Kid Approved
Feeding a student-athlete shouldn’t feel like a full-time job.
School, practice, homework, strength training, and games already push families to the limit.
So here’s the good news:
Eating for athletic performance does not require complicated meal plans, expensive supplements, or hours of prep.
It just requires repeatable recipes built on real ingredients.
That’s why Mighty Oak Athletic founder Michael Ockrim created the Easy Healthy Recipes Collection — simple meals for busy families who want strong, focused, confident athletes.
These recipes line up with the exact Mighty Oak Athletic Nutrition framework:
Prioritize protein.
Add healthy fats.
Eat veggies at most meals.
Choose whole ingredients over processed foods.
Be consistent — not perfect.
Below are the top athlete-approved recipes, grouped by category with direct links so you can start cooking today.
🥤 Smoothies
Smoothies are a fast way to hydrate and refuel before school or practice.
Classic Strawberry Banana Smoothie
Frozen fruit + spices + coconut oil for brain + hormones.
🍲 Chili, Soups & Stews
One-pot meals that feed the whole family for days.
Grass-fed beef + beans + kale for power and recovery.
A Coach Mike Family Favorite! Chicken + bok choy + white beans + citrus for immune support.
Slow-cooked beef + turmeric for anti-inflammatory benefits.
🍗 Big Protein Mains
Dinners that build muscle and support recovery.
Braised chicken thighs over polenta — high protein + carbs for training days.
Ground bison + veggies in a homemade sauce athletes love.
Simple cast-iron method for busy nights.
Healthy fats that support hormones and brain fuel.
Pasta + beef + veggies — perfect after practice.
A “clean” comfort food classic.
Gluten-Free & Dairy-Free Pancakes
GF/DF option that still tastes amazing.
🍳 Breakfast & Brunch
Morning, noon, or night — breakfast food is underrated performance fuel.
Whole-wheat pancakes served with eggs and veggies for stable energy.
Half a hot dog + fruit + nuts + veg — a perfect plate hack.
Kid-friendly curry tuna power bowl.
Sweet or savory — fast and cheap.
Whole-grain waffles with cinnamon and vanilla.
Classic breakfast done clean and athletic.
🍞 Breads, Grains & Sides
Carbs don’t slow athletes down — the right carbs power them up.
Whole Wheat Baking Powder Biscuits
The perfect dinner side for athletes with big appetites.
A great base for protein-heavy meals.
One-hour bread — easy weekly staple.
Pasta with clean ingredients for training days.
Why this matters
Strong bodies are built in the gym.
But great athletes are built in the kitchen.
These recipes help families fuel for:
Better performance.
Better focus.
Better confidence.
Better habits for life.
That’s what Mighty Oak Athletic Nutrition is all about — making healthy food simple and repeatable for kids who want to play better and feel better.
Call to action
If you want more tools like this — including grocery lists, athlete meal plans, and step-by-step performance nutrition — you can now download a FREE copy of the Student-Athlete Nutrition Book and a FREE copy of the 13 Pounds in 30 Days book written for parents.
Both books are included at no cost for subscribers to Mighty Oak Athletic.
Let’s Build Better Athletes — one meal at a time. 💪🍽
Why Kids Quit Sports — and How to Keep Them Playing for Life
Mighty Oak Athletic Podcast S2:E63 - Why Kids Quit Sports — and How to Keep Them Playing for Life
Kids don’t quit sports because they don’t like winning.
They quit because it stops being fun.
Most parents and coaches want to do the right thing.
They show up, cheer, and want kids to do their best.
But sometimes, without knowing it, the adults focus on the wrong things.
And when the focus is off, kids lose the joy that keeps them in the game.
A research team from George Washington University studied what actually makes sports fun for kids.
They interviewed athletes between the ages of 8 and 19.
They listed 81 “fun-determinants” — the exact things that young athletes said make them enjoy and stick with sports.
The results were surprising.
For years, many people believed that girls play for friendships and boys play for competition.
But that wasn’t true.
Boys and girls gave almost the exact same answers about what makes sports fun.
So what do kids actually want?
The top three reasons that make sports fun were clear and powerful:
1. Trying hard.
Kids love working hard, sweating, improving, and giving their best.
2. Positive team dynamics.
They want teammates who support each other, play as a unit, and treat each other with respect.
3. Positive coaching.
They want coaches who encourage, teach, and respect the athletes — even when mistakes happen.
Do you see the pattern?
The top sources of fun are not trophies, rankings, travel, or highlight reels.
They are effort, relationships, and encouragement.
Winning did not make the top three.
It didn’t even make the top ten.
That doesn’t mean winning is bad.
Winning is great.
It just can’t be the only thing that matters.
If the only goal is winning, eventually kids stop having fun — and when the fun drops, participation drops too.
Here’s the big takeaway for parents and coaches:
We don’t need to make sports easier — we need to make them better.
Kids love being challenged.
They love getting stronger.
They love learning new skills.
They just need a positive environment where they feel confident, supported, and respected.
That’s exactly what we focus on at Mighty Oak Athletic.
We train athletes to:
Work hard
Earn their progress
Support their teammates
Build confidence through effort
Learn to get better step by step
When sports feel fun, kids play longer.
When they play longer, they develop more.
When they develop more, they perform better and reduce injury risk.
Everybody wins.
If we want kids to build lifelong strength and healthy habits, we need to grow what the research calls the “Youth Sport Ethos”:
Try hard.
Be a good teammate.
Coach with respect and encouragement.
When those three things are in place, kids thrive.
Not just in sports — but in school, friendships, and life.
Sports should not break kids down.
Sports should build them up.
That is our mission.
That is our standard.
That is why we build better athletes.
New Year. New Energy. Same Kid — Stronger You.
Your kid isn’t just getting stronger from workouts.
They’re learning what commitment looks like — from watching you.
They see if you show up.
They see if you make time.
They see if you live the lessons you preach.
So this year, what if they saw you right there beside them?
For $49/month, parents can train alongside their kids at Mighty Oak Athletic.
Same program. Same structure. Same community.
You’ll build strength, energy, and a shared sense of pride — one rep at a time.
It’s not about keeping up with them.
It’s about showing them growth doesn’t stop at 18… or 50.
Need a reboot first?
Start with our free 13 Pounds in 30 Days Program — a 30-day reset to drop holiday weight, boost energy, and get back in control.
Two choices:
Keep watching from the lobby — or step in and show them what doing the work looks like.
Coach Mike
Mighty Oak Athletic
We Build Better Athletes — and Stronger Families
The Best Gift You Can Give Your Kid? Show Up and Lift With Them
You’re already driving them to practice. Why not stay?
Your child walks into Mighty Oak Athletic and something shifts.
They stand taller. Focus harder. Push through discomfort they’d normally avoid.
They’re learning discipline, resilience, and the kind of self-belief that doesn’t come from a participation trophy.
And you? You’re watching from the lobby, scrolling through your phone, waiting to drive them home.
What if you didn’t just watch? What if you actually joined them?
For $49 a month, parents can train alongside their kids — following the same structured strength program, logging progress in a shared journal, and building something more valuable than muscle.
You’re building connection. Respect. A shared language of effort and growth.
No pressure. No comparison. No judgment.
Just families moving, sweating, and getting stronger together.
Why This Matters More Than You Think
Here’s the truth most parents don’t want to hear:
Your kids aren’t listening to your lectures about health and hard work.
But they’re watching everything you do.
When you tell them to “eat better” while you skip meals and survive on coffee…
When you talk about “sticking with hard things” while you quit your own goals…
When you emphasize “taking care of your body” while you haven’t broken a sweat in years…
They notice. And the message they receive isn’t the one you’re trying to send.
Actions speak. Always.
The Foundation for Everything That Matters
Strength training isn’t about looking good in photos (though that’s a nice bonus).
It’s about being capable — for life.
It improves balance so you don’t fall. Boosts metabolism so you have energy. Protects bones so you stay active. Supports mobility so you can play with your grandkids someday.
It’s the difference between being the parent who says “I’m too tired” and the parent who says “let’s go.”
And when you train with your kid? You’re showing them — in real time — what commitment looks like.
You model consistency when you show up even on tired days.
You demonstrate grit when you push through that last set.
You earn the right to have conversations about effort because you’re putting in the work too.
And here’s the beautiful part: you get a front-row seat to watching your child’s confidence grow, rep by rep.
Not Ready for the Gym Yet? Start Here.
Look, we get it.
Maybe you haven’t worked out in years. Maybe the idea of training alongside your athletic teenager feels intimidating. Maybe you need to build some momentum first.
That’s completely valid.
Start with our FREE 13 Pounds in 30 Days Fat Loss Program.
No extreme workouts. No starvation diets. No complicated meal plans.
Just straightforward, proven strategies:
- Clean, whole foods
- Daily walks (not runs, just walks)
- Better sleep habits
- Simple, sustainable changes
This is the same program that’s helped hundreds of parents lose weight, boost energy, and rediscover what it feels like to be in control of their health.
Within a week, you’ll notice less bloating and more energy.
Within two weeks, your clothes will fit better.
Within a month, you’ll have momentum — and that momentum changes everything.
You’ll reset your body and your mindset for the year ahead.
The Conversation You Need to Have With Yourself
“I don’t have time.”
Yes, you do. You’re already spending time driving to practice, sitting in the parking lot, or running errands during their session.
What if you invested that hour in yourself instead?
“I’m too out of shape.”
Perfect. That’s exactly when you should start, not when you’re “ready.” (Spoiler: you’ll never feel fully ready.)
“What if I can’t keep up with my kid?”
You’re not competing with them. You’re training *with* them. There’s a huge difference.
“I’m worried I’ll embarrass myself.”
Your kid seeing you try — even when it’s hard — is one of the most powerful lessons you can teach them.
Perfection isn’t the goal. Presence is.
Make This the Year Everything Changes
Imagine this:
It’s December 2026. You’re looking back on the year.
You’re stronger than you’ve been in decades. Your back doesn’t ache. You have energy that lasts past 3pm.
More importantly? You’ve spent this year training alongside your child.
You’ve shared struggles, celebrated progress, and built inside jokes that only come from sweating together.
You’ve become the parent you always wanted to be — not perfect, but present. Not preaching, but participating.
Your kid doesn’t just hear you talk about hard work. They see you embody it.
That’s the difference between telling them who to be and showing them.
Two Ways to Start
Option 1: Jump in with both feet.
Add yourself to your child’s membership for $49/month. Train together. Grow together. Start building those memories now.
Join Here for the $49 Parent Add-On
Option 2: Start with momentum.
Download our free 13 Pounds in 30 Days program. Reset your body. Build confidence. Then join your kid in the gym when you’re ready.
Download the Free Fat Loss Program
Either way, you’re making a choice to stop watching from the sidelines and start showing up for yourself — and for them.
The Best Investment You’ll Ever Make
You’ll spend money on a lot of things this year.
Groceries. Gas. Streaming services. Coffee. Stuff that’s gone the moment you consume it.
But this? This is different.
This is an investment in your health, your relationship with your child, and the example you set every single day.
This is you deciding that “later” has arrived.
Be the parent you’ve always wanted to be — strong, engaged, and present.
Not someday. Not when things calm down. Not when you lose those first 10 pounds.
Now.
Your kid is already training. The only question is: will you join them?
Ready to transform how you and your child spend time together? Visit Mighty Oak Athletic and discover what happens when families train together.
No Phones, No Problem: The rule that makes kids look at us like we’re insane
Mighty Oak Athletic Podcast S2:E62 - No Phones, No Problem: The rule that makes kids look at us like we’re insane
Walk into Mighty Oak Athletic and you’ll see our training rules posted right at the entrance.
Training shirt required. Because belonging matters, and that shirt says “I’m part of something.”
No shoes on the turf. Barefoot training builds stronger feet and prevents injuries down the road.
Only water, no gum. Sugar drinks don’t belong in training, and gum always ends up stuck somewhere disgusting.
And then there’s the big one:
No phones.
That’s when the panic sets in.
You’d think we asked them to stop breathing.
The look of genuine horror. The nervous glances toward the door. The white-knuckle grip on their device before they finally — reluctantly — place it in their shoe by the entrance.
I’ve watched kids literally start sweating before we even begin the warm-up.
That’s not exercise. That’s withdrawal.
The Five-Minute Miracle
But here’s what happens next, and I promise you it’s worth the initial drama:
About five minutes in, something shifts.
Their shoulders drop. Their faces relax. Their eyes — get this — actually look up.
And then the magic happens.
They start talking to each other.
Real conversations. About school, weekend plans, that weird thing that happened at lunch, whatever meme is currently dominating their group chat.
They laugh. They joke. They exist in the same physical space and actually acknowledge it.
They act like… kids.
Not mini-adults glued to a screen. Not zombies scrolling through an endless feed.
Just kids being present with other kids.
And honestly? That might be the most important thing we do all session.
Your Kid’s Brain on Constant Stimulation
Let’s talk about what that phone is actually doing to your child’s developing brain.
Every notification, every like, every new video — it’s a hit of dopamine.
Their brain learns to crave that instant reward. That constant stimulation. That endless novelty.
And when it’s gone? The brain literally goes through withdrawal.
This isn’t hyperbole. Brain scans show that social media and gaming activate the same reward centers as gambling and drugs.
We’re essentially handing our kids a slot machine and wondering why they can’t put it down.
Rest Isn’t Lazy — It’s Where Growth Happens
At Mighty Oak, we talk about three pillars: character, courage, and reason.
But none of those develop without one crucial ingredient: rest.
And I don’t just mean sleep (though that’s critically important too).
I mean mental space. Room to think. Permission to be bored.
Our Circles of Life model puts Recovery right alongside Nutrition and Movement — equal importance, equal priority.
Recovery = Sleep + Celebration
That celebration might look like:
- A family dinner without devices at the table
- A post-workout laugh session with teammates
- A walk outside where the only notification is a bird chirping
- Simply sitting still without needing to document it
Throughout history, every great thinker found their best ideas in stillness, not stimulation.
Thoreau went to Walden Pond. Einstein took long walks. Your kid’s brain needs the same thing — space to just be.
What We’re Really Teaching
When your child walks through our doors and puts down their phone, they’re not just following a rule.
They’re practicing the hardest skill of our generation: focus.
Focus is a muscle. And like any muscle, it atrophies without training.
Every session, they’re learning to:
- Be present in their body
- Engage with people face-to-face
- Tolerate discomfort (physical and mental)
- Trust that the world won’t end if they miss 45 minutes of notifications
These aren’t just “nice to haves.” These are survival skills for the world they’re growing up in.
The Grind Culture Trap
Our culture worships busyness.
We celebrate the kid who does five sports, three clubs, advanced classes, and still finds time to maintain their Snapchat streaks.
But we don’t celebrate the kid who’s learning to rest well, think deeply, or simply exist without constant external validation.
That needs to change.
Real strength isn’t about doing more, more, more until you burn out at 16.
It’s about the balance between effort and recovery. Between output and input. Between doing and being.
As we tell our athletes: Be consistent. Rest is where the magic happens.
You can’t build muscle during the workout — you build it during rest when your body repairs and grows stronger.
The same is true for your mind, your relationships, and your character.
What Parents Can Do
I know what you’re thinking: “This sounds great for the 45 minutes they’re at Mighty Oak, but what about the other 23 hours of their day?”
Fair question.
Here’s what we recommend:
Create phone-free zones. Dinner table. Car rides. Before bed. Start small and build from there.
Model it yourself. Your kids watch everything you do. If you can’t put your phone down, why should they?
Replace, don’t just remove. Taking away the phone without offering something else just creates resentment. Offer conversation, games, activities, or even comfortable silence.
Embrace boredom. The best ideas, the deepest thinking, and the most creativity come from unstructured time. Let them be bored.
Protect their sleep. Phones out of bedrooms at night. No negotiations. Their developing brains desperately need actual rest.
The Real Flex
You want to know what impresses us at Mighty Oak?
Not the kid who can deadlift the most weight or run the fastest time.
It’s the kid who can sit still for five minutes without reaching for their phone.
The kid who makes eye contact during a conversation.
The kid who can be present in an uncomfortable moment without immediately distracting themselves.
That’s strength.
That’s the real flex.
Because in a world designed to fracture their attention into a million pieces, the ability to focus — truly focus — is becoming a superpower.
Building Better Humans
So yes, we have a no-phone policy.
And yes, it causes initial panic.
But five minutes later? Your kid is laughing with their teammates, focused on their form, present in their body, and actually building the mental muscles they’ll need for life.
They’re learning that they can survive — even thrive — without constant digital stimulation.
They’re discovering that real connection feels better than likes and comments.
They’re training their brain to find satisfaction in effort, growth, and genuine human interaction.
We Build Better Athletes — and better humans — one distraction-free rep at a time.
Want to give your kid the gift of presence? Come see what happens when the phones go down and the real work begins. Visit us at Mighty Oak Athletic for a FREE TRAINING SESSION.
The Halloween That Never Ends: How everyday sugar habits are tricking kids out of their health
Mighty Oak Athletic Podcast S2:E61 - The Halloween That Never Ends: How everyday sugar habits are tricking kids out of their health
Here at Mighty Oak Athletic, we pride ourselves on being here when you need us most.
School vacation? We’re open.
Long weekend? We’ve got you.
Random Tuesday in February when everyone’s going stir-crazy? Yep, we’re here too.
But there’s one day every year when we lock the doors and call it quits.
Halloween.
Not because we’re tired (though we probably should be).
But because literally no one shows up.
And honestly? We get it.
The Magic of Halloween
There’s something irreplaceable about watching your kid transform into a superhero, a princess, or whatever bizarre YouTube character they’re obsessed with this year.
The doorbell ringing non-stop. The neighborhood buzz. Kids actually talking to each other face-to-face instead of through a screen.
That part of Halloween? Pure magic.
It’s the 47 pounds of candy that concerns us.
When Did Halloween Become an Eating Competition?
Remember when you were a kid? You’d walk the neighborhood, maybe hit 20 houses, come home with a pillowcase half-full of fun-size treats.
You’d eat a few pieces, your parents would “mysteriously lose” the rest, and life went on.
Now? Kids are coming into the gym bragging about their haul like they just won the lottery. We’re talking king-size bars. Industrial quantities of sugar. Enough chocolate to fuel a small nation.
And look, we’re not the candy police. One night of excess isn’t going to ruin anyone.
But here’s what worries us: for too many families, every day has become Halloween.
The Real Scary Statistics
In the 1970s, about 5% of kids were obese.
Today? Over 20%.
And no, we’re not here to shame anyone or make you feel guilty about last night’s chicken nugget dinner (we’ve all been there).
But we need to talk about what’s changed.
Food companies figured out the perfect formula: salt, sugar, and fat in combinations that literally light up our kids’ brains like a slot machine.
As food journalist Michael Moss put it: “The food industry didn’t set out to make America fat. They set out to make money. And to do that, they made food irresistible.”
Mission accomplished.
Your Kid’s Health Savings Account
Here’s how we explain nutrition to our young athletes (and it works for parents too):
Imagine your body is a bank account.
Every healthy choice — water instead of soda, an apple with lunch, a good night’s sleep — is a deposit.
Every bag of chips, late night on TikTok, or skipped breakfast is a withdrawal.
You don’t need a perfect record. Nobody does.
But just like your real bank account, if you keep overdrawing, eventually there are consequences.
The beautiful thing? Withdrawals aren’t all bad.
Birthday cake? Totally worth it.
Ice cream after the big game? Absolutely.
Halloween candy? Go for it.
The key is making enough deposits that your account stays healthy.
What Actually Works (No Perfection Required)
We’re not asking you to become that family that only eats kale and quinoa (though if that’s your thing, cool).
Here’s what we tell parents who ask for advice:
Drink water, not sugar. Juice boxes and sports drinks are just candy in disguise.
Eat the rainbow. The more colors on the plate, the better.
Cook at home when you can. Even if it’s just scrambled eggs for dinner. Real food beats processed every time.
Move every day. It doesn’t have to be structured exercise. Walk. Play tag. Dance in the kitchen.
Enjoy treats — but earn them. Connect special foods to special occasions, not Tuesday at 3pm.
Remember: healthy habits aren’t built in one meal, one day, or even one month.
They’re built in the thousand small decisions that add up over time.
The Truth About “Real” Food
Want to know the secret to healthy eating?
If your great-grandmother wouldn’t recognize it as food, your kid probably shouldn’t eat it regularly.
A carrot is a carrot. An apple is an apple. Chicken is chicken.
The healthiest foods don’t need a nutrition label because they only have one ingredient: themselves.
Why This Matters More Than You Think
Look, I know I sound like the grumpy coach ranting about “kids these days.”
Maybe I am.
But here’s what I’ve seen over years of working with young athletes:
When kids take control of their health, something incredible happens.
They get stronger, sure. Faster, more coordinated, all that.
But more importantly, they realize they’re in control.
They learn that their choices matter. That their bodies respond to how they treat them. That they have power.
And that confidence? It spills over into school, friendships, and everything else.
The Bottom Line
So go ahead — let your kids gorge on Halloween candy tonight. We’ll be doing the same with ours.
But tomorrow? Tomorrow we get back to deposits.
We drink water. We move our bodies. We make choices that build strength instead of borrowing from it.
Because the real treat isn’t another fun-size Snickers.
It’s raising kids who grow up strong, capable, and in charge of their own health.
That’s what we’re building at Mighty Oak Athletic.
Better athletes. Better habits. Better futures.
Does Your Child Suffer from Affluenza: Coaching, Mentorship & Leadership
Mighty Oak Athletic Podcast S2:E60 - Does Your Child Suffer from Affluenza: Coaching, Mentorship & Leadership
There’s a saying that’s always stuck with me:
the thief knows to look behind the door because he’s hidden there once before.
It means the person who’s been there before recognizes the signs.
They see what others might miss because they’ve lived it.
That’s how I feel when I meet a certain kind of kid at Mighty Oak Athletic.
They remind me of me.
The ones who come in quiet, uncomfortable in their own skin.
The ones who shuffle through the warm-up like they’d rather be anywhere else.
The ones who’ve already started to lose confidence before they’ve even had a chance to find it.
When I see them, I see the 12-year-old version of myself.
I grew up in a loving, supportive, upper-middle-class home — parents who gave me everything I needed and, honestly, most of what I wanted.
They meant well, and I’m grateful for it, but that comfort came with side effects.
Call it affluenza.
I didn’t have to ride my bike anywhere because rides were always available.
I didn’t have to think about food because it was always there.
Free time meant Mario Kart, not movement.
Somewhere between all the convenience and comfort, I got soft — literally and figuratively.
Marshall Field’s called it “husky.”
By the time I hit middle school, my confidence had disappeared right along with my athleticism.
Sports stopped being fun because I stopped feeling capable.
Then, my freshman year at Fenwick, I wandered into the weight room.
That’s where I met Ray.
He didn’t say much at first — just handed me a bar, showed me how to grip it, and told me to breathe.
He had that quiet presence great coaches have.
You could feel that he knew.
He’d been there before.
Ray wasn’t loud, but he was steady.
He showed up.
He led by example.
Marcus Samuelsson once said,
“You can only inspire when you work hard yourself. You can’t fake that.”
That was Ray.
He never had to convince anyone he cared — we saw it in how he worked, how he paid attention, how he expected the same effort from us that he gave himself.
Those lessons stuck with me long after the soreness faded.
And now, as a coach, I try to do the same for the kids who remind me of who I used to be.
When the already-focused, already-driven athletes walk in, I love training them.
But the truth is, a monkey could coach the kids who already want it.
The ones who don’t — the ones who need a spark — that’s where the magic happens.
Those are the athletes I lean into hardest.
Because I know what it’s like to be them.
I know how it feels to doubt yourself and to believe, even for a second, that maybe you’re just not an athlete.
I also know how quickly that can change once they feel the bar move for the first time — once they realize they did it.
That’s agency.
That’s confidence being born in real time.
When I’m coaching those kids, I think of Larry King’s line:
“I never learned anything while I was talking.”
That’s the heart of good coaching — knowing when to step back and listen.
To see what they need instead of just telling them what to do.
Sometimes the best thing a coach can do is create the space for an athlete to figure it out on their own.
That’s when mentorship happens.
It’s not about commanding.
It’s about connecting.
At Mighty Oak, we build that kind of environment — disciplined, structured, focused, but full of heart.
We challenge athletes, but we listen.
We teach them to trust themselves and each other.
Because leadership isn’t about being in front — it’s about bringing others along.
When I meet a kid who reminds me of that 12-year-old version of me, I know what’s possible for them.
The thief knows to look behind the door because he’s hidden there once before.
I know what’s waiting on the other side of the barbell — confidence, purpose, joy.
The iron changed me, and I’ve seen it change them too.
So to borrow a line from the Statue of Liberty:
“Give me your tired, your poor, your huddled masses yearning to breathe free.”
At Mighty Oak Athletic, that’s exactly who we want — the kids who need belief the most.
Because when they find it, they don’t just build muscle.
They build character.
They build courage.
We Build Better Athletes — and better humans.
Why I Say “No” When a Kid Asks for Help: The Köhler Effect
Mighty Oak Athletic Podcast S2:E59 - Why I Say “No” When a Kid Asks for Help: The Köhler Effect
At Mighty Oak Athletic, kids help each other.
Every day I hear it:
“Coach Mike, can you help me get this bar?”
“Can you lift this bench?”
“Can you grab me a weight vest?”
“Can you spot me on the bench?”
And my answer is always the same:
“No. But she can help you.”
The Real Reason I Say No
At first, the kids think I’m being mean.
But I’m not.
I’m teaching them something more important than how to lift weights.
I’m teaching them how to connect, communicate, and contribute.
When I tell one athlete to ask another for help, it sparks a small but powerful chain reaction.
They make eye contact.
They talk.
They learn each other’s names.
They build trust.
And before long, those small moments create something bigger — a community.
What the Köhler Effect Teaches Us
In psychology, this is called the Köhler Effect.
It’s the idea that people work harder when they’re part of a group — especially when they don’t want to be the weak link.
It’s what happens when a kid sees their partner grinding through a tough set and decides to push harder too.
It’s the silent motivation that comes from teamwork, accountability, and shared effort.
In short, it’s what turns “I can’t” into “I’ll try.”
How It Works in the Weight Room
At Mighty Oak, the Köhler Effect shows up everywhere:
When one athlete finishes their reps and stays to spot a friend.
When a newer kid asks for help and another proudly steps up.
When the room buzzes with energy because no one is training alone.
This is where strength multiplies — not just in muscles, but in mindset.
The group lifts more than the weight.
They lift each other.
Why It Matters
We don’t just train for sports.
We train for life.
Learning to ask for help — and learning to offer it — builds confidence, leadership, and independence.
It teaches kids that success isn’t about being the strongest.
It’s about making everyone around you stronger too.
So when a kid asks me for help and I say “No,” what I really mean is:
“I believe you can figure this out together.”
That’s the Mighty Oak way.
How Much Rest Do Student-Athletes Really Need?
Balancing Training, School, and Recovery for Performance and Health
Every parent wants their athlete to train hard, play smart, and reach their full potential.
But what if the missing piece isn’t more practice — it’s more rest?
Quick Answer
Student-athletes need 7 to 9 hours of sleep per night and 1 to 2 full rest or light recovery days per week.
That’s not optional — it’s essential.
Because rest isn’t when athletes get lazy.
It’s when they get better.
Skipping rest doesn’t build grit.
It builds fatigue, injury risk, and burnout.
The Science of Rest
Here’s the truth most young athletes never hear:
You don’t grow stronger in the gym — you grow stronger while you sleep.
During rest, the body repairs tiny tears in muscle fibers.
Growth hormone and testosterone rise.
Bones get denser.
The nervous system recharges.
Studies from Stanford and the Children’s Hospital of Philadelphia show athletes who sleep less than 8 hours are almost twice as likely to get injured.
More sleep equals more strength, more focus, and better grades.
So if you want your athlete to gain an edge — start by turning off the phone and turning out the lights.
The 3 Types of Rest Every Athlete Needs
1. Physical Rest
This is the classic “day off.”
It means sleeping in, relaxing, or doing light activity like walking, stretching, or yoga.
It’s how the body heals and adapts.
2. Mental Rest
Athletes carry huge mental loads from school, sports, and social life.
Mental rest means disconnecting — even for an hour — from pressure and comparison.
It resets focus and motivation.
3. Social Rest
This one’s overlooked.
It means time spent with friends and family outside of competition.
Connection and laughter rebuild emotional energy, just like sleep rebuilds muscles.
Signs of Overtraining
If your athlete’s mood, energy, or performance start dropping, it’s not weakness — it’s feedback.
Watch for:
Constant fatigue or irritability.
Drop in excitement for practice.
Trouble falling asleep.
Achy joints or repeated “small” injuries.
Getting sick more often.
These are the body’s early warning signs that recovery isn’t keeping up with demand.
How We Coach Recovery at Mighty Oak Athletic
We remind athletes that sleep is strength training.
We track how they feel, not just how much they lift.
We build “light days” into every program.
We teach mobility, breathing, and mindful movement as part of training — not extras.
And we end every week with reflection: What worked? What needs recovery?
Our athletes learn that discipline isn’t about doing more.
It’s about knowing when to do less — so they can keep doing what they love for years to come.
FAQs
Q: Is it bad to train every day?
A: Yes — even professionals build rest days into their schedules. Recovery restores strength, coordination, and focus.
Q: Should my teen take full rest weeks?
A: Absolutely. Every 6–8 weeks, schedule a lighter “reset” week. It helps the body adapt and prevents burnout.
Q: What if my child hates rest days?
A: Redefine them. Recovery can mean shooting hoops for fun, hiking, or foam rolling. The key is low intensity and joy.
Takeaways
Rest is not a reward — it’s part of the training plan.
Sleep is not optional — it’s performance fuel.
And the strongest athletes aren’t the ones who train nonstop.
They’re the ones who train smart, recover deeply, and come back ready.
Train hard.
Rest harder.
Repeat for decades.
Why Your High School Athlete Still Gets Injured — And How to Act Now
Your athlete works hard, plays year-round, and seems stronger than ever.
So why do the injuries keep happening?
The truth is, most youth injuries today don’t come from freak accidents.
They come from doing too much of the same thing, too soon, on a body that’s still growing.
With the right plan, those injuries aren’t inevitable.
They’re preventable — and that starts with understanding what’s happening inside the body.
What’s Really Happening During Growth
Between ages 12 and 18, the body changes faster than the brain can track.
Bones lengthen first, while muscles, tendons, and ligaments struggle to catch up.
This is when athletes lose coordination, flexibility, and control — the “awkward” stage every parent recognizes.
Add high-intensity sports or repetitive motions (like pitching, sprinting, or jumping), and the gap between growth and strength widens.
That’s where injuries sneak in.
Research shows that nearly half of all youth sports injuries are from overuse, not collisions.
The more an athlete specializes in one sport, the higher that risk climbs.
Top 5 Red Flags Your Athlete Is at Risk
Year-round single sport play.
No seasonal breaks means no time to recover or rebalance.
Sudden jumps in workload.
If weekly volume doubles or intensity spikes, injury risk skyrockets.
Recurrent pain that “comes and goes.”
Pain that lingers or returns each week is your early warning sign.
Technique breakdown when tired.
Poor form under fatigue is a red flag for overload.
Inadequate recovery.
Late nights, skipped meals, or constant stress make tissues weaker, not stronger.
What a Smart, Injury-Reducing Program Looks Like
A strong body doesn’t come from more hours — it comes from better balance.
At Mighty Oak Athletic, our training philosophy blends strength, mobility, and recovery into every week.
Here’s what that looks like:
Cross-training.
Encourage multiple sports early on. Variety builds coordination and durability.
Strength training.
Teach the fundamentals: hinge, squat, press, pull, carry.
Build stability before load. Load before intensity.
Planned deloads.
Every few weeks, back off the load to let tissue adapt and grow stronger.
Movement screening.
Regularly assess flexibility, balance, and control — especially after growth spurts.
Recovery habits.
Sleep, nutrition, and hydration count as “training sessions” too.
How We Do It at Mighty Oak Athletic
We start every athlete with a movement assessment, not a max lift.
We teach perfect form with bodyweight and light kettlebells before adding load.
We watch for growth-related changes — tight hips, sore knees, dropped shoulders — and adjust training on the spot.
We partner with parents to track sleep, soreness, and overall mood.
And we make sure every athlete has fun while building strength that lasts.
Our goal is simple: fewer injuries, more confidence, and longer athletic careers.
FAQs
Q: What age can my athlete specialize in one sport?
A: Most experts recommend waiting until at least age 15–16, after major growth plates close and coordination stabilizes.
Q: How many hours per week is safe?
A: A simple rule — kids shouldn’t train more hours per week than their age. A 14-year-old should stay near 14 hours total.
Q: Should my teen lift weights during a growth spurt?
A: Yes, if supervised and well-coached. Proper lifting strengthens bones and joints, helping prevent growth-related pain.
Q: What’s the biggest injury mistake?
A: Ignoring fatigue and pain. Playing through it turns small issues into big ones.
Quick Takeaways
Growth and specialization are a tricky mix.
But with smart programming and supervision, you can dramatically reduce injury risk.
Train for balance, not burnout.
Teach quality before quantity.
Build the foundation now — so your athlete can play strong for decades.
Does Strength Training Stunt Kids’ Growth: What Parents Should Really Know
Short answer.
No.
Properly coached strength training does not stunt growth in kids and teens.
It builds strength, confidence, bone health, and better movement skills.
With skilled coaching and the right progressions, it is safer than many field sports.
Quick Answer
Kids can strength train when they are ready to listen, follow directions, and move with control.
Start light, learn technique first, and add load slowly over weeks.
Two to three total-body sessions per week is a great start.
Qualified supervision is the key to safety and results.
Myth vs. Fact
Myth: Lifting weights crushes growth plates.
Fact: Under qualified supervision and age-appropriate loads, youth strength training is safe and does not stunt growth.
Myth: Kids cannot get stronger until puberty.
Fact: Children improve strength and motor control through the nervous system and skill learning, even before big hormone changes.
Myth: Machines are safer than free weights.
Fact: Safety comes from coaching, technique, and progressions — not from the tool alone.
Myth: Sports practice is enough.
Fact: Targeted strength training adds resilience, balance, and power that general practices often miss.
What a Safe Program Looks Like
We assess movement first and teach the basics: squat, hinge, push, pull, carry, and brace.
We use bodyweight and light implements to groove perfect reps before we load.
We progress sets, reps, and load a little at a time so kids “earn” weight.
We keep sessions short and focused: warm-up, 3–5 main movements, and a fun finisher.
We coach a calm room, small ratios, and clear cues every set.
Exactly How We Coach At Mighty Oak Athletic
Assessment and goal chat on Day 1.
Movement library that scales from beginner to advanced.
Progression maps for each pattern so athletes always know the next step.
Coach-to-athlete ratios that allow real coaching, not just watching.
Re-testing cycles so families can see steady progress over time.
Results Parents Care About
Kids feel stronger and more confident in daily life and in sport.
They learn how to move well, lift safely, and respect their bodies.
They build habits that support health for decades, not weeks.
FAQs
What age can my child start?
When they can follow directions and show good body control, many kids are ready by ages 7–8 for simple, coached sessions.
How much weight is safe?
Start with bodyweight and light loads that allow perfect technique, then increase slowly under coach supervision.
How many days per week?
Two to three well-coached sessions each week work well for most kids, with at least one rest day between sessions.
Does strength training replace sports?
No.
It supports sports by improving strength, landing mechanics, balance, and durability.
Simple Starter Plan (Weeks 1–4)
Warm-up: jump rope or light jog, joint circles, and “snap-downs” to learn safe landing.
Main 1: Bodyweight squat to box → Goblet squat when ready.
Main 2: Hip-hinge drill with dowel → Kettlebell deadlift when ready.
Main 3: Push-up ramps (incline → floor) or dumbbell bench with strict tempo.
Main 4: Row pattern (ring row → 1-arm DB row) for posture and pulling strength.
Carry: Light farmer carry for core and grip.
Cool-down: Breathing, stretch, and two minutes of coach-led reflection on effort and form.
Sources
Peer-reviewed reviews on youth resistance training safety and injury context.
Wisdom Under the Bar - Part 2: Movement, Play & Longevity
Mighty Oak Athletic Podcast S2:E58 - Wisdom Under the Bar - Part 2: Movement, Play & Longevity
We spend a lot of time training teams at Mighty Oak Athletic.
They come in together — same sport, same age, same drive.
They follow the same program, lift together, log their progress, and push each other to go heavier, faster, and sharper.
It’s structured, focused, and disciplined.
The music’s on, the weights are clanging, and the energy is contagious.
Every set counts.
Every rep matters.
That environment builds confidence and camaraderie.
But it’s also intense — especially for athletes who already have full practice and game schedules.
For some of them, training, homework, and competition blur into one long routine.
That’s why we build something different into every team session.
We call it playtime.
It’s the part of training that isn’t written on the board.
It’s not tracked in their app.
And it’s not graded on a leaderboard.
It’s their reward for the hard work — and it’s every bit as important as the work itself.
Last week, we had a group of middle school baseball players in for strength training.
They were dialed in — moving through their program like pros, encouraging each other, locking into each lift.
After the last set, we set out mats, grabbed some oversized Connect Four chips, and built a giant tic-tac-toe board on the floor out of foam training squares.
The moment the rules were explained, the room came alive.
Two teams lined up.
Athletes sprinted to the board, dropped their colored chip, then ran back to tag the next teammate.
The cheers got louder.
The pace picked up.
Strategy started to appear.
Before long, the gym was full of laughter, shouting, and movement that looked like a highlight reel for balance, coordination, and agility.
They were training speed and reaction time, but that’s not what it felt like.
It didn’t feel like work — it felt like play.
And that’s the point.
When kids are having fun, they move better.
When they’re free to compete without overthinking, they perform naturally.
That’s when the best athletic lessons sink in — not because a coach said so, but because their body felt it.
Frank Forencich said it best in Exuberant Animal:
“Play is the ultimate form of training. It’s how animals—and humans—learn to adapt, explore, and thrive.”
That’s what we’re doing in those moments — teaching kids to thrive.
We give them structure so they can succeed.
We give them play so they can sustain it.
Because the truth is, longevity in sports — and in life — comes from joy.
If training feels like punishment, it won’t last.
If it feels like discovery, it can last a lifetime.
That’s what play does.
It resets the nervous system.
It rebuilds enthusiasm.
It reminds kids why they started moving in the first place.
And it’s not just for kids.
We all need a little play — the kind that reminds us what it feels like to move freely, laugh hard, and be fully in the moment.
At Mighty Oak Athletic, we build better athletes — but we also build joy into the process.
Because the best athletes aren’t just strong or skilled.
They’re the ones who never lose their love for play.
Wisdom Under the Bar - Part 1: Personal Responsibility & Self-Mastery
Mighty Oak Athletic Podcast S2:E57 - Wisdom Under the Bar - Part 1: Personal Responsibility & Self-Mastery
I still remember the first time I lay back on the bench and looked up at the barbell.
It was my first real bench-press session with Ray spotting me.
I could feel the nervous energy in my hands before I even gripped the bar.
The steel was cold, smooth, and heavier than I expected.
Ray stood over me, ready to hand it off.
In that moment, the world got quiet.
No music.
No conversation.
No distraction.
Just me, the weight, and the thin line between control and chaos.
When Ray lifted the bar off the rack and placed it in my hands, time stopped.
For a split second I realized I was completely alone — him standing there, yes, but this was my lift.
That bar hovered over my chest like a loaded question.
There’s no turning back at that point.
You have to lock in.
Your whole body tightens.
Every ounce of attention narrows into a single point.
Because if you lose focus, even for a second, things can go bad fast.
That’s one of the beautiful things about lifting weights — it forces you to be completely in the moment.
I’m not talking about sitting on a bench with AirPods in, alternating dumbbell curls and scrolling through Sora slop.
I’m talking about real lifting — the kind that carries just enough fear to demand respect.
The kind that, if you’re not present, will humble you instantly.
And the kind that, when you finish it, floods your body with pride and exhilaration.
When the bar returned to the rack and I exhaled, I wasn’t just relieved.
I was changed.
In that moment, I learned something that’s guided me ever since:
No one can lift the weight for you.
No coach, no parent, no program — just you and the work.
That lesson stuck with me far more than the numbers ever did.
It became the foundation of everything we do at Mighty Oak Athletic.
Because that moment under the bar isn’t just about building muscle — it’s about building ownership.
Tom Brady wrote in The TB12 Method:
“When you get injured, who is ultimately responsible for your return to full strength?
The doctor? The trainer? The sport?
No — in the end, it’s your body, and your life.”
That line hits home every time.
It reminds me that the real power in training — and in life — comes from accepting responsibility.
It’s easy to blame circumstances or wait for someone else to fix things.
But progress only happens when you decide that the outcome is in your hands.
We see that truth every week at Mighty Oak.
A kid loads a bar for a lift they’ve never hit before.
They’re nervous.
You can see it in their eyes — that quiet fear that comes before courage.
Then they commit.
They pull, push, or squat with every ounce of focus they have.
And when they stand up — victorious, shaking, proud — the joy that bursts out of them is unmistakable.
They look around for the first person they see, eyes wide, arms raised, ready for a fist bump.
That smile — the one that can’t be faked — comes only from doing something that once scared you.
It’s the same feeling I had that day with Ray and that bar hovering above my chest.
That’s why we coach the way we do.
We don’t build athletes through comfort.
We build them through moments that demand courage and reward focus.
Because the barbell never lies.
It doesn’t care about excuses or circumstances — it reflects effort, consistency, and presence.
That’s why it’s the greatest teacher I’ve ever known.
Lifting weights strips away the noise until all that’s left is the truth.
It’s not about reps or records.
It’s about who you become when the weight is in your hands.
We build better athletes — not just stronger bodies, but stronger people for life.
Because when a kid learns to take responsibility for the bar in front of them,
they’re learning to take responsibility for everything that comes after it.
The Moment Every Parent Fears - and What It Taught Me About Grit
Mighty Oak Athletic Podcast S2:E56 - The Moment Every Parent Fears - and What It Taught Me About Grit
When you step into the weight room, the field, or the court, you’re not just training your body.
You’re training your thumos—your inner fire.
The ancient Greeks believed the soul had three parts:
Logos for logic.
Eros for desire.
And Thumos for the spirit that drives courage, pride, and perseverance.
Thumos is what makes you dive for the loose ball, grind through soreness, and come back stronger after setbacks.
It’s the mix of courage, pride, and heart that separates those who play the game from those who change it.
A Moment That Tested Thumos
My wife and I were on the sidelines at Hinsdale South’s homecoming football game.
The stands were packed—students, friends, families, the band.
Nick was a 17-year-old senior, playing cornerback.
He was having a strong game despite the team’s struggles.
Then came one routine tackle—nothing flashy, just another defensive stop.
But when he didn’t get up right away, something in my gut told me this wasn’t normal.
He jogged off the field and met with the trainer, Sig, then lay down on the medical bench as the team doctor, Dr. Singh, examined him.
Nick usually played through pain.
This time, he couldn’t.
When I made my way down to the field, I could see it in his face.
He wasn’t hurt.
He was injured.
The doctor suspected a dislocated shoulder and a torn labrum—the cartilage ring that stabilizes the shoulder joint and often tears when a dislocation occurs.
The assistant athletic director pulled up in a golf cart and ushered us to the car so we could get him to the ER.
The X-rays ruled out broken bones, but they couldn’t show the soft-tissue damage we feared.
Nick was in pain, exhausted, and deflated.
It was time to get him home.
Facing Reality
The next day was homecoming.
Nick strapped on his sling, smiled for the photos, and tried to enjoy it.
But I could see it—the disappointment beneath the smile.
We’d been through injuries before, and recovery is never easy.
The downtime can be lonely and frustrating.
I didn’t know how he would respond this time.
We met with several orthopedic specialists before connecting with Dr. Bedi, the former Chicago Bears team doctor.
Nick was immediately drawn to him—steady, humble, confident.
Dr. Bedi explained the surgery and the long, demanding recovery ahead.
Nick listened carefully, nodded, and said, “Let’s do it.”
That was the first sign of his thumos awakening.
Rebuilding
The surgery went well, but the first few weeks after were rough.
Pain, sleepless nights, and the daily frustration of being unable to do simple things.
Showering.
Getting dressed.
Even resting comfortably.
I worried he’d slip into a dark place.
Then, about a week later, he began physical therapy.
At first, it was just small, careful movements—bands, assisted range of motion.
His therapist encouraged him, kept him laughing, kept him focused.
Every inch of progress was a small victory.
Like the tortoise, he moved slowly but steadily forward.
When he was ready, he returned to Mighty Oak Athletic.
We focused on what he could do—lower-body strength, core stability, and safe, simple upper-body patterns.
Under the doctor’s guidance, we added resistance week by week.
His body healed, but more importantly, his thumos grew stronger.
The Return
Six months later, Nick suited up for his senior volleyball season.
He was cleared.
Healthy.
Ready.
He had trained patiently and intentionally, rebuilding confidence and strength one rep at a time.
When I watched him play that spring, I felt joy and gratitude in every sense.
It was like watching a flower bloom after a long drought—his spirit, movement, and confidence coming back to life.
That was thumos made visible.
The Lesson
Thumos isn’t built in moments of ease.
It’s forged in the quiet grind of recovery, the discipline to stay the course, and the courage to begin again when you’re uncertain of the outcome.
It’s the reason athletes fight to return.
It’s the reason parents get up early to train, coaches stay late to encourage, and teams keep showing up.
At Mighty Oak Athletic, we train thumos as much as muscle.
Because it’s not just about being strong.
It’s about being unbreakable in body, mind, and spirit.
Strength Is Who You Become: Lessons on discipline, identity, and learning from the moments that sting
Mighty Oak Athletic Podcast S2:E55 - Strength Is Who You Become: Lessons on discipline, identity, and learning from the moments that sting
Strength Is Who You Become
My son Nicholas has always reminded me of a golden retriever.
If you toss him a ball, he’ll chase it until the sun goes down—grinning, sweating, happy, completely in his element.
That temperament made a sport like basketball feel like home.
He loved the pace, the energy, the movement.
Baseball, on the other hand, frustrated him.
Too much waiting around.
Too much watching.
Not enough doing.
But basketball gave him what he craved most—constant motion and connection.
Still, his freshman year, he struggled to break into the starting lineup.
He wasn’t the biggest or strongest.
He wasn’t the flashiest ball handler or the best shooter.
But he had speed, awareness, and a tireless drive to improve—his “givens.”
The kids ahead of him—two twins—had all the physical gifts.
They were big, athletic, skilled.
But they lacked the intangibles.
They came late to practice.
Argued with refs.
Cut corners.
And while they had the natural “givens,” they didn’t have much to prove—at least not yet.
Nicholas did.
He had motivation, structure, and parents who held him accountable.
When he lost his temper with an official, I’d pull him aside and say,
“That’s not who we are.
Do that again, and you’re out.”
Discipline was part of his foundation.
That difference—the willingness to prove something, not just rely on what was given—became his edge.
I see that same pattern every day at Mighty Oak Athletic.
Some kids arrive with every resource: private lessons, travel teams, elite facilities.
But all those advantages mean nothing without the drive to use them.
Others come from harder situations, fewer opportunities—but they show up, listen, and work.
Given vs. to prove.
The equation never changes.
That same philosophy runs along the walls—literally—at Mighty Oak.
When you walk in, you see our training rules:
Training shirt required.
No shoes on the turf.
Only water.
No gum.
No phones.
And on your way out:
Be consistent.
Rest is where the magic happens.
Those signs aren’t about control.
They’re about identity.
Wearing the training shirt isn’t about ego or branding—it’s about unity.
No high school rivalries.
No distractions.
We’re one team.
No shoes reminds athletes to stay grounded—literally and figuratively.
Only water means we value nutrition; we don’t drink sugar.
No gum means respect for the space.
No phones means be present; just one hour of focus and connection in a world that rarely offers it.
But it’s those two final signs—the ones by the exit—that carry the deepest weight.
Be consistent.
Because progress is earned through showing up, week after week, month after month, year after year.
Not from one great session, but from hundreds of ordinary ones.
Rest is where the magic happens.
Because strength isn’t built during training—it’s built during recovery.
Our athletes learn that doing less, at times, is how you grow more.
Those sayings have become our identity statements.
Just as Coach Dan John says, identity shapes outcome.
His throwers said, “Last throw, best throw.”
Ours leave with, “Be consistent,” and “Rest is where the magic happens.”
Simple.
Powerful.
True.
At Mighty Oak, strength training isn’t just about the barbell.
It’s about what happens around it.
Knowing what’s given to you.
Proving what you can earn.
It happens under the bar.
Under pressure.
In the heat of the moment.
Strength is built in those moments.
But character is built by what you do next.
At Mighty Oak, we teach strength—but more than that, we teach who you become when strength is tested.
Will You be the Grandparent They Visit—or the One They Can’t Wait to See?
Mighty Oak Athletic Podcast S2:E54 - Will You be the Grandparent They Visit—or the One They Can’t Wait to See?
Parenting is hard.
At one point, my wife and I had four children under the age of six, and every day I felt like I wanted to walk out into traffic.
But what I slowly realized is this: parenting is the work.
The payoff is getting to be a grandparent.
That shift changed my goals.
It’s no longer about six-pack abs or being the strongest guy on the block.
It’s about mobility, energy, and joy—the ability to drop to the ground with my grandkids, scoop them up, and play like a parent, only with the freedom of being a grandparent.
Goals Matter
When I walk into Mighty Oak, the kids often ask:
“Hey, Coach Mike, how much can you bench?”
“What’s the heaviest you’ve ever deadlifted?”
Here’s the answer: I’ve deadlifted 405 pounds and benched around 285.
But here’s the truth: it doesn’t matter.
What matters is how strong I can help them become—and what my own goals are today.
Their goal might be maximizing athletic ability for travel baseball or hockey.
My goal? Training to be a grandparent.
What Kind of Grandparent Do You Want to Be?
This is the question.
Will you be the grandparent sitting idly on the sidelines, immobile, struggling to walk from the car to the field?
Or will you be the grandparent who throws the ball, runs the bases, jumps in the pool, and has the energy to be part of the team?
The difference is how you train now.
I know—it might seem far off.
Maybe your kids are still in elementary school.
But the cliché is true: the days are long, the years are short.
And if you’re not careful, you’ll blink and realize grandparenthood is closer than you thought.
The Sit-to-Stand Test
There’s a simple way to measure whether you’re headed toward that future.
It’s called the sit-to-stand test.
Go from standing, down to the ground, lie flat, and then stand back up.
Each time you need a point of contact—your hand, knee, or elbow—you lose a point.
Score a 10? You did it with only your feet.
Score below 8? It’s a sign that mobility, strength, and balance are slipping.
In fact, research shows this test is directly linked to longevity. The fewer points of contact you need, the more likely you’ll live longer and stay independent.
Start Today
The good news is you don’t need an hour a day or a complicated program.
Start with the basics:
Mobility: Spend five minutes stretching your hips, hamstrings, and shoulders. Think down dog, hip openers, and gentle twists.
Strength: Practice bodyweight squats. Sit down and stand up from a chair without using your hands.
Push: Do push-ups on the floor, a counter, or a wall. Press a light box overhead.
Hinge: Pick up a laundry basket or grocery bags with your legs and hips, not your back.
Core: Do simple leg lifts, planks, or side bends to keep your midsection strong and connected.
Five to ten minutes a day is all it takes.
The goal isn’t perfection.
The goal is to be ready for the most important role of all: being the strong, energetic, fully engaged grandparent your family deserves.
Start your grandparent training today.
Raising Death Resistant Kids: Strength, Confidence, and Health That Lasts
Mighty Oak Athletic Podcast S2:E53 - Raising Death Resistant Kids: Strength, Confidence, and Health That Lasts
When my son Nicholas was growing up, he was always a great athlete.
Fast, skilled, competitive.
But he wasn’t the biggest kid on the field.
I’m not very tall, and my wife is naturally lean, so Nick tended toward the smaller side too.
As his buddies hit their growth spurts, Nick stayed on the shorter end.
Sometimes his bigger friends would give him a hard time—the way teenage boys do—but I could see it weighed on him.
The Football Decision
By the end of eighth grade, Nick announced he wanted to play tackle football in high school.
It was a bold choice—football is a high-collision sport, and he’d be lining up against kids much bigger than him.
So I gave him two rules:
If he played football, he had to strength train to build “armor.”
He’d need to play a skill position—something like quarterback—where he could use his speed and smarts, not just brute force.
That spring, Nick became the very first “member” of what would eventually become Mighty Oak Athletic.
We trained together in our garage gym and the backyard twice a week.
Training in the Garage
The workouts were simple, but powerful.
Press. Squat. Hinge. Pull.
Pull-ups on the bar.
Pressing weight overhead.
Picking it up from the ground.
Sitting low and standing tall with strength.
We mixed in med ball tosses, carries, battle ropes, sprints, and crawls in the yard.
Nick always beat his old man in races—but I like to think I pushed him just enough.
A lot happened in those months.
We bonded.
We shared sweat, progress, and success.
That progress built Nick’s confidence, and it strengthened our relationship.
The Payoff on the Field
By the time summer camp rolled around, Nick walked onto the field with a new kind of presence.
When the coaches opened up strength and conditioning, he felt ready.
When they asked who wanted to try quarterback, Nick’s hand went up—confidently.
That first year, he not only learned the position, he earned the starting role.
It turned into some of the best memories of his high school years.
He grew—not just taller and stronger, but in how he carried himself.
He wasn’t cocky or intimidating.
He became a quiet leader.
And something interesting happened.
Those friends who used to rib him?
They stopped seeing him as the “small kid.”
The tone changed.
Nick had rewritten his story.
More Than Muscles
Strength training didn’t just build his body.
It gave him agency—the belief that he could change how he saw himself, and how others saw him.
It became a keystone habit, opening the door to other habits and a new way of seeing the world.
Will strength training solve all of a child’s challenges?
Of course not.
But it can give them the foundation—strength, confidence, and resilience—that lasts a lifetime.
And sometimes, it all starts in a garage gym, moving heavy things around with your kid, and realizing you’re raising someone who is truly Death Resistant.
How Strong Is Strong Enough: The surprising milestones that define real athletic power
Mighty Oak Athletic Podcast S2:E52 - How Strong Is Strong Enough: The surprising milestones that define real athletic power
Strength training is about more than chasing big numbers.
It’s about discipline, technique, and building confidence one rep at a time.
At Mighty Oak Athletic, we introduce student athletes to strength with patience and purpose—long before they ever test a heavy single.
Why Technique Comes First
A strong human isn’t defined by how much weight they can lift, but by how well they move.
That’s why we focus on six months of consistent training before even considering max effort attempts.
Younger athletes won’t be moving heavy bars yet anyway, and that’s perfectly fine.
Proper mechanics, mobility, and consistency come first—these set the foundation for a lifetime of safe lifting and athletic success.
The First Goal: Chin-Ups
The very first milestone we challenge athletes with isn’t a barbell at all.
It’s 10 strict chin-ups—a gold standard of relative strength.
Being able to pull your own bodyweight is one of the best indicators of overall health and athletic potential.
From there, the barbell becomes a tool for progression.
The Barbell + Plate Method
A simple and motivating way to measure absolute strength is what we call the plate method:
One plate (135 lbs) per side: Overhead Press
Two plates (225 lbs) per side: Bench Press
Three plates (315 lbs) per side: Back Squat
Four plates (405 lbs) per side: Deadlift
These numbers represent milestones for a strong, well-rounded athlete.
They’re not entry-level goals, but markers to aim for over years of training.
Mighty Oak Strength Club Standards
To keep progress measurable, we’ve created strength club benchmarks based on the one-rep max (1RM) for key lifts:
400 lb Club
Deadlift: 200 lbs
Squat: 100 lbs
Bench Press: 100 lbs
550 lb Club
Deadlift: 250 lbs
Squat: 175 lbs
Bench Press: 125 lbs
700 lb Club
Deadlift: 300 lbs
Squat: 225 lbs
Bench Press: 175 lbs
850 lb Club
Deadlift: 350 lbs
Squat: 275 lbs
Bench Press: 225 lbs
1000 lb Club
Deadlift: 425 lbs
Squat: 325 lbs
Bench Press: 250 lbs
These numbers are earned, not given.
They come after years of training with commitment, good coaching, and patience.
Why Strength Clubs Matter
Max lifting isn’t the end goal.
But strength clubs provide athletes with clear benchmarks to strive for, giving them both motivation and recognition for their hard work.
When paired with proper coaching, these goals transform from numbers on a whiteboard into milestones of confidence, resilience, and personal growth.
At Mighty Oak Athletic, every athlete’s journey starts with learning to move well.
The numbers?
They’ll come in time.
The Barbell Doesn’t Care Who You Are: Giving You What School, Work, and Life Can’t
Mighty Oak Athletic Podcast S2:E51 - The Barbell Doesn’t Care Who You Are: Giving You What School, Work, and Life Can’t
It was autumn of 1992.
I was a freshman at Fenwick High School — nervous, undersized, and not exactly fitting into the school’s heavy emphasis on sports and academics.
One day, I wandered into the weight room, a place mostly reserved for the football players.
That’s where I met Ray.
He was a starting fullback, strong and stoic, the kind of athlete I thought I’d never be.
He showed me his workout: barbell bench press, 7 reps halfway up, 7 reps halfway down, and then 7 full reps.
I gave it a try.
Two days later, I couldn’t lift my arms to put on a backpack.
I was sore, beaten down, and yet — I was hooked.
Because in that soreness was proof.
Proof that my effort had done something.
That’s the moment I realized: the gym gave me what school, work, and life couldn’t.
The Weight Room Was Honest
In school, grades depended on teachers.
In sports, opportunities depended on coaches.
In life, so much depended on circumstance.
But the gym?
The gym was brutally honest.
If I showed up, if I put in the reps, the results followed.
No politics, no favoritism, no shortcuts.
Just me, the bar, and the iron truth: work equals progress.
Agency in Every Rep
As a teenager, I didn’t have much control over my world.
Parents, teachers, and coaches called the shots.
But when I picked up a barbell, I was in charge.
I was deciding to get stronger.
And over time, I watched my body — and my confidence — change.
Strength training gave me agency.
It showed me I wasn’t powerless.
That I could shape my reality, one lift at a time.
That mindset carried me out of insecurity and into adulthood with a belief that I could tackle hard things.
More Than Muscle
Now, decades later, I coach athletes at Mighty Oak Athletic.
I see the same shift in them that I once felt.
They walk in quiet, hesitant, sometimes unsure of who they are or where they fit.
But give them a few months of training — and they stand taller.
They look people in the eye.
They realize they’re stronger than they thought, not just physically but mentally.
Because the gym isn’t just about building muscle.
It’s about building belief.
Belief that your effort matters.
Belief that you can rewrite your story.
The Call to You
If you’re feeling stuck — in school, at work, or in life — start with something you can control.
Pick up the weight.
Do the reps.
Stack small wins.
Because one day you’ll look back and realize the same thing I did:
the gym gave me what school, work, and life couldn’t — agency, confidence, and the proof that you can change.
