Strength Training

Music Monday: Mastodon, "Naked Burn"

There's more to life than lifting finding music to lift to. Every Monday I'm going to post a different song that I use while I train, program, or prepare for events.

This week's Music Monday pick is my current obsession (next to gumbo but that's a topic for another day): Mastodon's "Naked Burn".

Don't be scared by the title. It's appropriate for work and a child's ears. If the child likes metal, concept albums about Moby Dick, and being confused.

Save yourself
Don’t wait on me

What is your current jam? Post it in the comments or send me a message to let me know. I'm always looking for new music.

Until next Music Monday....

Stay tuned for tomorrow's Tuesday Ten... or go back in the Blog and check out older pieces. You can always mosey on over to the Archives to read my nationally published articles too. #ShamelessSelfPromotion

Inability To Outsource Could Lead Your Gym To Failure

Every gym owner feels his gym is the best on the block. That's not a problem; be proud of your work. But if you think you know everything & couldn't benefit from another set of eyes or ears then you're letting your ego stunt your growth as a coach. You are also stunting your athletes' growth.

Doctors bring in outside help all the time. An orthopedic surgeon isn't going to try to do brain surgery: he is going to call in a competent neurosurgeon ( I can't guarantee he will look like Derek Shepherd though).

If other professions call in hired guns when they need help, why can't some gym owners seem to pick up the phone and do the same? We explore that issue below and discuss why they can harm your facility.

1. Pride/Fear Of Failure

Some coaches want to be seen as infallible. They feel like they are looked down upon if they attend an event they aren't an expert in or ask for another coach's advice. That's the farthest thing from the truth. Anyone worth their salt would view asking for help when you need it as an attribute to being a successful coach, not a failure.

Knowing your limits as a coach doesn't mean you can't continue to hone and build your skill set. You want to bridge those limitation gaps with education & knowledge.

But if your athlete has outgrown your coaching level, be man (or woman) enough to find some help. There are certain athletes I could only help so much with where I was; in order to not hinder their growth as an athlete I helped find a new coach who could do more than I could at the time.

If you are just starting out and need help with your business model why wouldn't you seek counsel of someone who has done it before? There's a lot of trial and error in business ownership but by seeking guidance you can lessen the falls you have to take. When we first started Mississippi Barbell we had plenty of mentors, including 2004 US Olympic Coach Gayle Hatch.

Image Source: Daniel McKnatt

Image Source: Daniel McKnatt


Utilizing someone to do your day to day tasks like media posts or website content, just like you do for bookkeeping, can help free up your time to focus on coaching. Otherwise you'll burn out quickly and some things will fall through the cracks.

Don't let your ego stand in the way of your business.

2. Inability To Recognize Peers

Certain sports pride themselves on community. While that may be true for some businesses and athletes, it's not true for all. In towns with dozens of gyms a gym owner wants his to stand out. There's nothing inherently wrong with that.

But if you're a gym located in an area where there are experts in a field you aren't strong in, why wouldn't you learn from them? If an athlete wanted to become really great at ring work and your main focus is weightlifting, then you should help find them someone in the area who is great at gymnastics.

If your athletes have issues with the olympic lifts, then why wouldn't you team up with an organization that focuses on those? Either shadow their coaches or set up a clinic in your facility.

Listening to peers or offering your own advice (like seen here at Mississippi College School Of Law) helps grow the community

Listening to peers or offering your own advice (like seen here at Mississippi College School Of Law) helps grow the community


Either way, the coaches involved should be able to recognize the value of the other coach. There is an opportunity for both to learn in either situation. So long as they are professional they have an opportunity to have a "skull session". When coaches continually refuse to better their athlete then that athlete may leave their facility. That coach can then develop a reputation of being hostile.

3. Inability To Allow Current Staff To Grow

As a gym owner you should never discourage continuing education. While there should be an in house curriculum for your trainers, there are also many opportunities to learn and grow outside your walls.

If a coach asks to shadow you or another trainer in your facility I hope you've been saying yes. If not then you need to seriously ask yourself why you're in this field.

You can't be an expert at everything so don't discourage learning from someone else. And don't be upset if you refuse your potential staff and athletes shadowing opportunities and they go elsewhere.

A true leader will want their staff to grow and do better than they have. Seriously.

Shadowing International USAW Coach Danny Camargo, along with Tyler Smith, at my first National meet as a coach

Shadowing International USAW Coach Danny Camargo, along with Tyler Smith, at my first National meet as a coach


Stunt their growth and you'll find your coaches will be leaving you to form their own gyms. In some instances it may be inevitable but that doesn't mean they have to leave with the bridges up in flames. If you do your job right and earn your staff's respect and don't stunt their growth, then they will continue to represent your brand in a good light throughout their career. I still mention my high school coach and mentor (Chris Lachney) and it's been a hot minute since I studied under him.

Coaches lead their athletes by example. If you want your athletes to listen to you then you should be willing and able to listen to others. Outsource tasks that aren't necessary for you to do, allow them to seek help from other coaches in fields you don't excel at, and continue your own education yearly. Your members will thank you by staying and referring you to others.

Looking to shadow a coach or want to schedule an consultation? Email us at and follow us on Instagram @sheppardstrength

4 Ways Your FitBit Helps Your Strength Training

If you have a FitBit then you know it's not a matter of if but when it will take over your life. You get out of bed to walk in circles if you haven't met your goal. You haul each grocery bag in one at a time when you used to pride yourself on taking them in one trip.


You know owning a FitBit drives everyone around you crazy but did you know it's actually helping your strength training? I'll wait while you pick your jaw off the floor.

Here are four ways your FitBit is accelerating your gains:

1. You Actually Do Your Active Recovery

Active recovery is like eating kale. You know it's good for you. You know everyone says you should do it. Even you say you're going to do it. But you don't. Instead you think about doing it and wind up elbows deep in a bag of Jalapeno Cheetos laying on the couch. If that sounds oddly specific that's because it's my life story.

Image credit:

Image credit:


FitBit gets you off that golden crusted couch and moving. It's just like your mom-- it nags you until you do what it wants. It does it often so that it actually succeeds. Before you know it you've walked the neighborhood or the entire mall and BAM! active recovery is complete. You may have a new outfit on your hands but you've gotten that blood moving. Which means your muscles will recover faster and you'll be able to push more, or more efficiently, in future workouts.

2. You Go To Bed

Sleep affects strength gains. If you can average 8-9 hours a night not only are you superhuman but you're also going to do better in the gym. That shouldn't be an Earth shattering revelation for you. If it is we need to have a meeting so I can learn what rock you've been living under.

Just because we should be getting sleep doesn't mean we are. Everyone knows the best time to stalk, I mean browse, social media is in bed.

So how does FitBit get me to go to bed? While it doesn't electrocute you to force sleep, the new FitBit Alta has some pretty cool features on it to help the process.

  1. You can set silent alarms to alert you when it's time to go to bed (or conversely when to wake up). A gentle and gradual vibration emanates from the wrist band so you don't jump out of your skin & spend the next 10 minutes trying to figure out if you did in fact just have a heart attack.
  2. It tracks your sleep for you. The interface on your smart phone will not only show you how long you have slept but how well you slept. If you tossed and turned, the graph is going to show you those restless periods. If you woke up, it will show you when you woke up and how long it was for. $20 you were probably skimming Instagram. #nofilter
Image credit:

Image credit:

You'll eventually see patterns & (hopefully) will want to work on your sleep hygiene so you get better quality sleep. The more sleep you get, the better chance at getting a new FitBit Badge you have. If that means nothing to you then your performance in the gym will improve too.

3. You Stay Hydrated

In the immortal words of Derek Zoolander, "Water is the essence of wetness, and wetness is the essence of beauty." Ok, it may also be the essence of strength gains too. You may think you're getting enough water but if you aren't tracking it, you can't be too sure. Most folks are surprised when they see their total for the first time.

FitBit lets you keep track of how much water you drink in real time so you can be a beautiful Mer-Man who just so happens to have the squat of He-Man.

Image credit:

Image credit:


4. You Know How Your Training Is Effecting You (Heart Rate Monitor)

You've got your neon spandex on and you think you've been busting your tail in the gym. You consult your FitBit for feedback through the Heart Rate graph.

FitBit turns full Maury Povich & hits you with the truth, "You have NOT been training like you thought!"

Image credit:

Image credit:


The FitBit tracks your heart rate throughout the day, not just when you workout. While the heart rate monitor isn't 100% accurate it still does a good job at letting you see where you are at in training.

Does your heart rate stay spiked after training? You may need to calm it down on the speed racing. Are you resting too long in between sets? Move it or lose it sister. It may also alert you to signs of exhaustion and over-training.

Checking out the feedback can help you adjust your intensity so you're getting the most out of your workouts.


Your FitBit, like your right eye when you try to use liquid eyeliner, isn't perfect but it gets the job done. You'll be moving more with it, tracking your sleep, guzzling down water, and staying on top of your heart rate patterns. Once you're armed with this knowledge, there's no stopping the gain train. Well, as long as you keep lifting.

Image credit: Best Buy

Image credit: Best Buy

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