Mike Wilson

PGA Tour Credentialed Strength and Conditioning Coach. Head Strength Coach TNU. MS, CSCS, TPI Fitness 3 & TPI Junior 2 Certified. Formerly FRHS, MTSU and GSU.

[Chris Romano M.A. @coachcris_]

Based on the comments on my last video, I feel the need to keep telling this history lesson:

The “myth” or idea about the growth plate stunting growth comes from a 1950s Chinese study examining why children working in a mine in a remote area of China were shorter than their peers. At the time we didn’t have technology available to examine the cross sectional tissue in a living child so it was inconclusive on the cause being moving heavy loads or malnourishment. In 1999 Dr Avery Faignebaum did a groundbreaking study that used MRI technology to relook at the topic using a resistance training group of youth and a control group and found the training group actually had more bone density than the control group. Hundreds of follow up studies confirm that. Additionally common sense should be applied. Sprinting and jumping off swings actually puts more force on the body than doing a squat, and no one thinks sprinting and jumping effect growth plates. I’ve written a book on this topic as well, Move Like a Pro. If you’ve got a kid check the book out.

Additionally, here are Links to scientific papers & position statements supporting the benefits to resistance training for youth (and debunking the stunting growth myth)

https://t.co/d60StXqUzg

https://t.co/3nzvnnBaxW

https://t.co/HGyZIhnQtE

https://t.co/nBxAn7dVvn

For academics: https://t.co/0GrtuFYaDL).

[Chris Romano M.A. @coachcris_]

The idea that lifting weights will stunt a child’s growth is actually a myth that for some reason started and spread after a mid 1900s Chinese study to find out why child laborers on a mine in a remote region of China were on average signifigently shorter than their peers. The hypothesis was that it was due to carrying heavy loads out of the mines. However, the technology at the time could not confirm that as the cause, and the study was deemed inconclusive because they couldn’t tell if the cause was in fact the loads or if it was due to malnourishment due to the remote area in China, and all the time spent in the mines.

Fast forward to 1999, Dr Avery Faigenbaum relooked at the issue this time studying a group of pre-pubescent children participating in resistance training vs a control group (Faigenbaum et al. 1999). Using modern technology )I believe he used MRIs) he found that the bone density was actually thicker in the trained group vs the control group, with no damage or negative impact on growth plates. Several hundred follow up studies have been done in the close to 25 years since and have all confirmed Faigenbaum’s findings. Resistance training (which includes weight training) causes bone density increases with no risk to growth plates. As such, even the American Association of Pediatrics as well as many other orgs such as National Strength & Conditioning Association and National Academy of Sports Medicine all encourage youth resistance training under qualified supervision.

Links to a few recent scientific papers & position statements supporting the benefits to resistance training for youth (and debunking the stunting growth myth)

https://t.co/d60StXqUzg

https://t.co/3nzvnnBaxW

https://t.co/HGyZIhnQtE

https://t.co/nBxAn7dVvn

This on shows the cognitive benefits caused by resistance training in youth athletes : https://t.co/0GrtuFYaDL).

[Mike Wilson @CoachMikeWilson]

See Rule 1!

[Wendi A. Irlbeck MS, RDN, LD, CISSN @Wendi_Irlbeck]

A Cheat Sheet for Helping Your Kid Gain 10 lbs. in 10 weeks:
🛒Double up on protein (2x chicken breasts, double deli turkey on sandwiches)
🛒Add avocado, peanut butter, hummus to wraps and bagels.
🛒Chocolate milk at meals (extra carbs, protein, and minerals for muscle and bone)
🛒Daily smoothie or hard-boiled eggs at breakfast

If you add 500 kcal daily consistently for 10 weeks you will gain 10 lbs. because you're eating more than you are now. It is simple math and it works when you do the work‼️

[Mike Wilson @CoachMikeWilson]

Thursday the 25th at 3pm. Come see me for “Strength and Power Development for Juniors”

[TPI @MyTPI]

Overview of the presentation schedule at the Golf Fitness, Wellness & Instruction pavilion during the 2024 PGA Show.

Every presentation is free for attendees to join.
https://t.co/HLoNZlUDE7

[Mike Wilson @CoachMikeWilson]

I have a studio gym in Cool Springs with availability mornings and evenings starting in November. Perfect for personal trainers, physical therapists and chiropractors. DM if you are interested.

[Mike Wilson @CoachMikeWilson]

College Golf Workout

https://t.co/0zFiaNXYpk

[Wendi A. Irlbeck MS, RDN, LD, CISSN @Wendi_Irlbeck]

Professional golfers like Rory McIlroy, Dustin Johnson and Bryson DeChambeau prioritize their nutrition on and off the course. Which is exactly why you should too!

⛳️Golf bag snacks to include:
-Orange or banana
-Dried fruit or 100% Fruit bar
-Kind or Kashi protein oat bar
-Water or tart cherry juice
-Jerky or string cheese

[Wendi A. Irlbeck MS, RDN, LD, CISSN @Wendi_Irlbeck]

High-protein meals to eat this week

💪6 oz of steak + 1 cup roasted broccoli + 1/2 mashed sweet potato

💪1 cup Greek yogurt + 1 cup mixed berries + 1 tbsp chia

💪3 whole eggs + avocado mozzarella toast + 1/2 banana

💪6 oz ground turkey + 1/2 cup brown rice + asparagus

💪5 oz chicken thighs + 1 cup roasted Brussels sprouts + watermelon

[Gareth Sandford @Gareth_Sandford]

Athletes,

5 weeks of NO training can cause you to lose ~ 9% of your maximal strength (blue).

But with just ONE maintenance session per week, you can reduce this de-training effect by 57% (red).

Don't let all your hard work go to waste, keep up the maintenance in off-season!

[Trevecca Trojans @tnusports]

Another Good Round for @TNUmGolf | Trojans Finish Full Moon BBQ Invitational in Fourth
#PurpleReigns
https://t.co/fKFbuJaNIB

[Mike Wilson @CoachMikeWilson]

Week 1 in the Books:

Evals ✅
Power Testing ✅
Conditioning ✅

Excited for Year 6!

#mytpi #trevecca #nashville #golfperformance #tourperformancetraining #tnugolf

[Pat Basil @pbasilstrength]

I do prefer simple programming, but that's because I've tried more complicated ways

Westside, VBT, metabolic circuits, Triphasic, you name it

It's important to explore those things to see what works and what just isn't practical

Comes back to basics done savagely well

[5 Star National Baseball @5starnational]

2025 Alexander Peck (@AlexanderPeck10) continues to impress roping this ball to left center for a 2 RBI double in the 7th. Arkansas (@RazorbackBSB) commit.
#teamdhbmedia #maFia #5StarNational

[Mike Wilson @CoachMikeWilson]

Congrats @CoachO_UM . Well Deserved!

[Montevallo Women’s Basketball @MontevalloWBB]

Falcons Women's Basketball welcomes Olivia Chapman to the staff - University of Montevallo Athletics - https://t.co/yuj0zKhKhj

[Wendi A. Irlbeck MS, RDN, LD, CISSN @Wendi_Irlbeck]

🗣DYK Creatine has been recommended as safe, effective and beneficial for youth athletes?? Here’s why I’ve been recommending it to our athletes for solid 3 years now…

Creatine monohydrate💊101:
⬆️Recovery
⬇️Inflammation
💪Strength & mass
🧠Cognitive benefits
⚡️Enhances power output
⬇️Risk or incidence of soft tissue injuries

Creatine…
✅Can cross the blood🩸brain barrier ..
✅Plays 🔑role in ATP production for short & high-intensity 🏋️‍♀️

Dietary sources of creatine in 4 oz svg:
🎣Cod: 0.34g
🐖Pork: 0.57g
🍴Tuna: 0.45g
🐟Herring: 0.74g
🥩Beef & salmon: 0.52g

If you consume limited meat/follow vegetarian diet creatine💊can help⬆️intramuscular creatine concentrations which can⬆️improve high-intensity performance.

Creatine is one of the most widely studied ergogenic aids.

It is safe, effective, and beneficial. You don’t need to load but if you want to👇

💊Creatine supplementation + (CHO) ingestion substantially📈increased💪Cr uptake (60%) (Green et al. 1996)

Creatine supplementation in young athletes resulted in:
✅less cramping
✅fewer muscle injuries
✅faster recovery following injury
✅greater tolerance to stress in hot conditions and extreme temps

➡️SWIPE TO LEARN MORE & go read Wendi’s blogs citing quality studies supporting use for teens and women! (Yes CM helps with 🔥 fat loss)

🎙I’ve also been on numerous podcasts discussing creatine supplementation.

A creatine loaded cell is a happy cell💪:
⚖️FFM
⬇️Fatigue
🏋️‍♀️Strength
⬆️Recovery
🧠Cognition
📈Work capacity & training volume
📊 Greater LBM maintenance & strength in elderly

Who should 💊with creatine? 🤷‍♀️

💥Pretty much everyone.. I refer to CM as “the Swiss Army knife of supplements.” Sm

https://t.co/JPc6opxqDs

🔗Science outlined here: https://t.co/ONF8Ce2rHa

[Mike Wilson @CoachMikeWilson]

7 Exercises Your Juniors Should Be Doing Now

These are the foundational exercises that I have all of my athletes (of all ages) doing. Talking with parents and instructors at my presentations across the country, it’s more apparent than ever that training junior athletes can be extremely effective following a simple approach. Juniors of all ages can complete these exercises safely. Once they master the movement patterns, resistance can be added to increase the difficulty. Try these for your next workout, or add them to what you are already doing!

1.Alternating Dead Bugs
2.Rotational Pushes / Pulls
3.Vertical Jumps
4.MB Punches / Slams
5.Split Squats
6.Single Leg RDL’s
7.Upper Lower Separations

🎥…Corner Media Nashville

[Wendi A. Irlbeck MS, RDN, LD, CISSN @Wendi_Irlbeck]

🚨Creatine combined with carbohydrate boosts 🚀the amount of creatine in muscles💪 by as much as 60% compared to creatine alone! 🤯

🔦I educate and coach our clients and athletes to consume ➕carbs ➕protein ➕3-5 creatine + fluid POST-workout🏋️‍♂️ or on a rest day for maximum 📈absorption.

Cited in my blog, videos, and FREE creatine monohydrate download. Resources👇

🔗Creatine blog:
https://t.co/naIIomeNRn

🔗Free creatine download:https://t.co/1Wt6XSxSiG

🔗Green et al., 1996 https://t.co/CHznCZMWrS

Please read and check out the FREE resources but I know I will get several DMs so let me just be clear here...
☑️Yes, creatine is safe for kids *at any age both girls and boys

☑️Yes, you should use creatine every single day

☑️Yes, creatine is beneficial for endurance athletes

❌No, creatine is not a steroid or harmful to your liver or kidneys

❌No, creatine will not make you big or bulky as a female (creatine would help you lose fat and gain muscle if anything)

❌No, creatine does not dehydrate you and in fact if you read the science it does the opposite!
Creatine helps draw water into the cell preventing cramping. It is the lack of water and minerals that folks fail to consume when training in heat or flat out not drinking enough H20 in daily life that leads to cramping and dehydration.

❌Creatine does not cause hair loss or other wild and outlandish claims that lack science.

🚀Read the FREE INFO and share with your athletes, clients, and anyone with a beating pulse who needs to understand one of the MOST widely studied ergogenic and health supplements available.

[Mike Wilson @CoachMikeWilson]

TRAINING

Here’s a glimpse of our training. Anyone can workout and improve their fitness, but athletes TRAIN to compete at the highest level. @jackh_jrgolf crushed this session the day before he posted a (-4) 68 to earn medalist honors at an @AJGAGolf qualifier. Hard work pays off!

Better Training = Better Results

#train #training #golf #golftraining #fitness #golffitness #tpi #titleistperformanceinstitute #sports #nashvillegolf #nashville #brentwood #brentwoodgolf #franklin #franklingolf #golffit #golfperformance #juniors #juniorgolf #golfmobility #golfwarmup #pga #lpga #kornferry #ajga #hjgt #snedstour #gym #athletes