Afleveringen
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In this episode, we dive into the powerful concept of long-term success in both student athlete sports performance and health for parents. Inspired by the essay âThink About a Race,â we explore how most people start fast but often burn out too soon, and the key to finishing strong lies in consistency. We break down the importance of finding the Minimum Effective Dose (MED) for sustainable progress, avoiding burnout, and how to think in decades rather than weeks. Tune in to learn how to balance intensity with consistency to win the race of life and health!
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In this episode of the Mighty Oak Athletic Podcast, we dive into our latest essay titled âWould You Hire a Plumber to Do Your Taxes?â where we explore the importance of hiring a professional strength coach for your student athleteâs development. We discuss the common misconceptions parents have about their kidsâ trainingâwhether itâs working out solo at the gym with friends or relying on school sports coaches.
Join us as we break down the critical differences between working out and training, why mirror muscles wonât cut it for true athletic performance, and how a professional coach provides the guidance and expertise necessary to achieve long-term success. Weâll also talk about how proper programming can help reduce the risk of injuries, boost confidence, and align with the athleteâs sports seasons.
If youâre a parent wondering whether your athlete is getting the most out of their workouts, or youâve heard the âworking out with friends is enoughâ argument, this episode is for you! Tune in to learn why itâs crucial to have a dedicated professional coach leading your athleteâs strength and conditioning journey.
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Zijn er afleveringen die ontbreken?
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In this episode, we dive into the powerful concept that preparation beats discipline, especially for student-athletes balancing school, sports, and life. Inspired by Navy SEAL Jocko Willinkâs book Discipline Equals Freedom, we explore how discipline, while important, is a limited resource that can run out after a long day. Thatâs when preparation steps in to save the day.
We discuss how being preparedâwhether itâs with meal prepping, planning training sessions, or organizing recovery timeâhelps student-athletes make smarter decisions even when their discipline tank is empty. Drawing insights from strength coach Dan John and nutrition expert Josh Hillis, this episode explains why having a solid game plan makes life easier and boosts athletic performance. Tune in to learn how preparation not only leads to better outcomes but also supports sports performance and injury prevention.
Perfect for student-athletes, parents, and coaches, this episode offers actionable tips to set yourself up for success, both on and off the field.
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In this episode of the Mighty Oak Athletic Podcast, we explore how small changes in daily routines, like walking to the bus stop, can help build grit and resilience in kids. We discuss why embracing discomfort and outdoor activity can positively impact a childâs mental well-being, social skills, and perseverance. Highlighting the benefits of fresh air, community connection, and exposure to natureâs elements, this episode delves into how challenging routines foster mental toughness, creativity, and long-term growth. Join us as we uncover how simple shifts in routine can lead to happier, healthier, and more resilient children.
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In this episode, we dive into the importance of building a culture of strength for student athletes. We discuss how consistent strength training enhances sports performance and reduces the risk of injuries, helping athletes stay in the game longer and play at their best. Weâll also explore the camaraderie that develops in the weight room, and how this shared experience strengthens bonds between teammates. Additionally, weâll highlight how strength training builds confidence on and off the field, giving athletes a mental and physical edge. Finally, weâll talk about the critical role that coaches play in establishing a strong team culture, making strength training a non-negotiable part of every program. Tune in to learn about simple, effective strength programs that can be integrated into team practices, whether in a fully equipped weight room or with bodyweight exercises alone.
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In this episode of the Mighty Oak Athletic Podcast, we dive into the powerful benefits of progressive push-ups for student athletes. Discover how this simple yet effective exercise can boost strength, enhance sports performance, and reduce injury risk, all without the need for gym equipment. Weâll break down the science, discuss a recent Harvard study linking push-ups with long-term health, and provide a step-by-step at-home training routine. Tune in to learn how progressive push-ups can make a real impact on athletic development and longevity!
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In this episode of the Mighty Oak Athletic podcast, we dive into Death Resistant by Michael Ockrim. Discover a common-sense approach to living a long and healthy life through the pillars of recovery, movement, and nutrition. Michael introduces the âCircles of Life,â breaking down complex concepts into simple, actionable steps to improve your well-being. Learn how natural body movements, quality nutrition, and restorative sleep can transform your health for the long haul. Tune in to explore how you can stay active, live longer, and thrive!
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In this episode, we dive into how energy is the key to success in sports, exploring how conserving and efficiently using it can help athletes outlast their opponents. From the whistle to the final buzzer, we break down why strength training is crucial for student athletes to improve sports performance, conserve energy, and prevent injuries.
Weâll discuss how building strong, efficient muscles helps athletes move with less effort and perform better in critical game moments. Hear examples from soccer to basketball, showing how strength training enhances endurance, balance, and stability, all while reducing the risk of injury.
Additionally, weâll introduce a simple, at-home bodyweight strength training program designed to help athletes build strength, conserve energy, and finish strong in any competition. Join us as we share how training smart helps you play hardâand win.
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In this episode, we dive deep into the Mighty Oak Athletic 2-Minute Barbell Strength Training Program, a high-impact, time-efficient workout designed to build full-body strength, enhance sports performance, and improve injury resilience in student athletes.
Join us as we break down each of the six core exercises, from the explosive power of the barbell snatch to the foundational strength built through the deadlift. Learn how this program can be adapted for use with dumbbells or kettlebells, and how it benefits athletes across a wide range of sports like basketball, wrestling, hockey, and more.
Weâll also discuss the importance of warm-ups and cool-downs to ensure athletes are prepared for training and set up for proper recovery. Whether youâre a coach, parent, or student athlete, this episode is packed with actionable insights to help you get stronger and stay injury-free.
Tune in to discover how just two minutes of barbell training can make all the difference in elevating your game.
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In this episode, we dive into the importance of building strength not just for sports performance but for life. Join us as we discuss how strength training helps young athletes grow into resilient, capable adults who can face challenges on and off the field. Weâll explore how strength fosters confidence, mental toughness, and physical capability, plus share an at-home training guide to get started. Perfect for parents, coaches, and young athletes looking to unlock their full potential!
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In this episode, we dive deep into the fascinating history of human physical culture, exploring how physical activity has evolved from prehistoric times to the modern day. We take a journey through ancient civilizations like Egypt, Greece, and Rome, where fitness was closely tied to societal needs and values, and move through the Middle Ages and the Renaissance, where physical culture took on new forms. We also spotlight key movements, including the 19th-century physical education movement, the early 20th-century Physical Culture Movement, and the fitness boom of the mid-20th century.
Our discussion highlights how each eraâs approach to fitness was shaped by its unique technological advancements, social structures, and cultural priorities. From the disciplined training of ancient warriors to the inclusivity and diversity of todayâs fitness culture, this episode emphasizes how understanding the historical evolution of physical activity gives us valuable insights into the ever-changing role of fitness in our lives. Whether you're a fitness enthusiast or a history buff, youâll find this exploration of physical culture both enlightening and inspiring!
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Mighty Oak Athletic Podcast S1:E3 - The Secret of Athletic Success
The Illusion of Healing: Rethinking Bandages and Ice Packs in Athletic Injuries
In the world of athletics, injuries are an unfortunate but common occurrence.
Coaches, trainers, and athletes alike often reach for immediate remediesâbandages for cuts and ice packs for sprainsâbelieving they are taking swift action to promote healing.
While these interventions can provide a sense of relief and the comfort of "doing something," emerging research suggests that their medical efficacy may be limited.
This essay explores how band-aids and ice packs serve more as psychological salves than medical solutions and offers evidence-based alternatives for better injury management.
The Psychological Comfort of Immediate Action
The act of applying a bandage or an ice pack is deeply ingrained in our response to injury. It symbolizes care, attention, and a proactive approach to healing.
For athletes, this immediate response can alleviate anxiety, providing mental relief that something is being done to address the pain or discomfort.
However, the question arises: Do these actions contribute significantly to the physical healing process, or are they primarily serving a psychological need?
Bandages: More Than a Cover-Up?
Bandages are a staple in first-aid kits, used to cover cuts and abrasions.
They protect wounds from dirt and bacteria, which is essential for preventing infection.
However, studies have shown that exposure to air can actually promote faster healing for minor cuts and scrapes.
- Study: "The effect of moist and dry conditions on the healing of superficial skin wounds" (Journal of Wound Care, 2010).
- Findings: Wounds exposed to air healed faster than those covered, as dryness reduced bacterial growth and encouraged the formation of a protective scab.
While bandages can prevent contaminants from entering a wound, for minor injuries common in athletics, they may not significantly accelerate the healing process. In some cases, they can trap moisture and bacteria, potentially slowing down recovery.
Ice Packs: Cooling Down or Slowing Healing?
Icing has long been recommended to reduce swelling and pain following an injury. The belief is that ice constricts blood vessels, limiting inflammation. However, inflammation is a critical component of the body's natural healing process.
- Study: "The use of cryotherapy in acute soft-tissue injury: a systematic review of the literature" (Journal of Emergency Medicine, 2012).
- Findings: Suppressing inflammation with ice may delay healing by inhibiting the necessary inflammatory response for tissue repair.
- Dr. Gabe Mirkin's Retracted RICE Protocol:
- Dr. Mirkin, who introduced the RICE (Rest, Ice, Compression, Elevation) protocol, has retracted his support for icing injuries.
- Source: Mirkin, G. (2015). "Why Ice Delays Recovery." Retrieved from DrMirkin.com
- Insight: Icing may reduce pain but also delays healing by preventing the release of hormones essential for tissue repair.
Moreover, icing can have temporary negative effects on athletic performance:
- Study: "Effect of cryotherapy on muscle strength and functional performance: a systematic review" (Sports Medicine, 2012).
- Findings: Cold therapy can reduce muscle strength, speed, and endurance temporarily, which is counterproductive for athletes who need to maintain performance levels.
The Placebo Effect and the Need for Reassurance
The relief provided by band-aids and ice packs can, in part, be attributed to the placebo effect. The mere act of treatment can lead to perceived improvements in symptoms.
- Study: "Placebo effects in sports medicine" (British Journal of Sports Medicine, 2013).
- Findings: Athletes often experience symptom relief from treatments with no active therapeutic ingredients due to psychological factors.
While psychological comfort is valuable, relying on treatments with limited physical benefits may prevent athletes from seeking more effective interventions.
Evidence-Based Alternatives for Injury Management
To promote optimal healing and performance, athletes and trainers should consider evidence-based alternatives:
1. Early Mobilization:
- Study: "Early active mobilization versus immobilization after ankle sprains: a meta-analysis" (American Journal of Sports Medicine, 2016).
- Findings: Early mobilization improves pain reduction and functional recovery compared to rest and icing.
2. Proper Wound Care:
- Cleaning minor cuts with mild soap and water and allowing them to air-dry can prevent infection and promote faster healing.
- For larger wounds, sterile dressings that maintain a moist healing environment can be more effective than standard bandages.
3. Compression and Elevation Without Ice:
- Applying compression can reduce swelling without hindering the inflammatory process.
- Elevating the injured area helps decrease blood flow to the region, reducing swelling naturally.
4. Consulting Medical Professionals:
- Seeking advice from healthcare providers ensures that injuries are assessed correctly, and appropriate treatments are administered.
5. Nutritional Support:
- Adequate protein intake and proper nutrition can facilitate tissue repair and recovery.
Embracing a New Approach to Injury Management
Understanding that not all traditional remedies are effective is the first step toward better injury management. By shifting focus from symbolic actions to evidence-based practices, athletes can enhance recovery and maintain peak performance.
- Education and Training: Coaches and trainers should stay informed about the latest research to provide the best care.
- Personalized Treatment Plans: Recognizing that each injury and athlete is unique allows for tailored approaches that consider individual needs and circumstances.
While bandages and ice packs have become synonymous with immediate care in athletics, their actual medical benefits may be limited. They serve an important psychological role, offering comfort and the reassurance of action. However, to truly support athletes' health and performance, it's essential to adopt injury management strategies grounded in scientific evidence. By embracing early mobilization, proper wound care, and professional guidance, we can move beyond the illusion of healing and toward practices that genuinely facilitate recovery.
Disclaimer: This essay is for informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare provider for diagnosis and treatment of injuries.
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Mighty Oak Athletic Podcast S1:E1 - How to Run Faster
In this episode, we dive deep into the common misconception that running faster is all about moving your legs quicker.
Our discussion explores how real speed comes from the force you generate with each step.
We break down the mechanics of running and highlight the importance of strength training in building the power and control needed to improve performance without risking injury.
From enhanced running economy to injury prevention, we cover why strength training is critical for athletes.
Plus, we share an at-home bodyweight workout designed to help athletes get faster without any gym equipment.
Whether youâre a student-athlete or a weekend warrior, this episode will give you the tools to take your running to the next level!
To Run Faster, Exert More Force on the Ground
Many people believe that to run faster, you must simply move your legs quicker.
However, running speed is not just about how fast your legs move; it's about the force you exert on the ground with each step.
Think of it like throwing a basketball with increased force against the ground.
Each time it hits, it bounces back faster and higher.
The same concept applies to running: the more force you push into the ground, the more propulsion you create, and the faster you go.
However, it's important to understand that running faster isn't about slamming your feet into the ground.
That can lead to injuries such as shin splints or stress fractures.
Instead, athletes must develop a relationship with the ground, focusing on propelling themselves forward by pushing away from it with power and control.
This requires a balance of strength, coordination, and proper technique, which is where strength training comes into play.
Why Strength Training Matters for Running Faster
Strength training is essential for helping athletes exert more force with each stride while maintaining proper technique.
When you train your muscles to produce more force, you improve your ability to accelerate, maintain speed, and change direction quickly.
This is crucial in virtually every sport, from soccer and football to basketball and track.
Strong muscles also help absorb the impact forces that occur with every foot strike.
When muscles are weak or imbalanced, other structures like ligaments and tendons may take on more load than they are designed to handle, leading to overuse injuries.
By incorporating strength training, student athletes can create a stronger, more resilient body that is less prone to injury.
Strength Training for Student Athletes: Key Benefits
1. Improved Power and Speed: Strength training helps muscles generate more power. When an athleteâs legs are stronger, they can push harder against the ground with each stride, increasing their running speed.
2. Enhanced Running Economy: Stronger muscles require less energy to perform the same movements. This means athletes can run faster and longer before fatigue sets in, enhancing their overall performance.
3. Injury Prevention: A well-rounded strength training program helps build a balanced body, reducing the risk of common injuries like sprains, strains, and stress fractures. It also prepares the muscles, tendons, and ligaments to withstand the physical demands of sports.
At-Home Bodyweight Workout for Faster Running
Building strength to run faster doesnât require fancy equipment or a gym.
Below is an at-home bodyweight workout designed to help athletes get stronger, exert more force on the ground, and ultimately run faster.
Warm-Up (5-10 minutes)
- High Knees: 1 minute
- Butt Kicks: 1 minute
- Dynamic Lunges: 1 minute per leg
- Leg Swings: 10 swings per leg, forward and side-to-side
Strength and Power Exercises (Perform 2-3 rounds)
1. Single-Leg Squats to a Chair:
- Reps: 8-10 per leg
- Instructions: Stand on one leg in front of a chair, lower your body to tap the chair with your glutes, then push back up. This exercise builds single-leg strength and stability, critical for pushing off the ground with more force.
2. Broad Jumps:
- Reps: 8-10 jumps
- Instructions: Stand with feet shoulder-width apart, bend your knees, and explode forward as far as you can. Focus on a soft landing with bent knees to absorb the impact. This exercise improves explosive power and mimics the force production needed in running.
3. Split Squat Jumps:
- Reps: 10-12 per leg
- Instructions: Start in a lunge position, jump and switch legs mid-air, landing softly in a lunge position with the opposite leg forward. This exercise helps build power in the quads and glutes for increased force production.
4. Calf Raises:
- Reps: 15-20 per leg
- Instructions: Stand on the edge of a step or a raised surface with heels hanging off. Rise onto the balls of your feet, then slowly lower back down. Strong calves are essential for pushing off the ground with each stride.
5. Plank with Leg Lift:
- Duration: 30 seconds per side
- Instructions: In a plank position, lift one leg and hold, engaging your core and glutes. Switch sides. A strong core stabilizes the body while running, enabling efficient force transfer from the legs.
Cool Down (5-10 minutes)
- Standing Quadriceps Stretch: Hold for 30 seconds per leg.
- Hamstring Stretch: Hold for 30 seconds per leg.
- Hip Flexor Stretch: Hold for 30 seconds per leg.
- Calf Stretch: Hold for 30 seconds per leg.
Consistency is Key
Developing strength and speed takes time and consistent effort.
By incorporating these bodyweight exercises into a regular training routine, athletes can build the foundational strength needed to exert more force on the ground, improving their running speed and overall sports performance.
Strength training is not just for muscle building; itâs a vital component for running faster and staying injury-free.
With the right training approach, athletes can maximize their potential and perform at their best on the field, court, or track.
ORIGINAL CONTENT CAN BE FOUND HERE ON Mighty Oak Athletic.
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Mighty Oak Athletic Podcast S1:E2 - The Secret of Athletic Success
In this episode, we unlock the secret to achieving peak athletic performance through the essential cycle of stress, recovery, and adaptation.
For student-athletes striving to excel in their sport, mastering this balance is key to building strength, improving performance, and preventing injuries.
Weâll cover:
- Stress: How the right amount of physical challenge stimulates growth.
- Recovery: Why proper rest, nutrition, and hydration are vital for muscle repair and performance gains.
- Adaptation: The process that makes athletes stronger, faster, and more resilient over time.
With insights on how to structure an effective strength training program and an at-home bodyweight workout for building strength, this episode is packed with actionable tips.
Weâll also highlight how individualized coaching helps young athletes safely progress toward their performance goals while minimizing the risk of injury.
Tune in to learn how to harness the stress-recovery-adaptation cycle and unlock your athletic potential!
Strength training is essential for student athletes looking to improve their sports performance and prevent injuries.
At the core of any effective strength training program lies a cycle of stress, recovery, and adaptation.
Understanding this cycle can help young athletes achieve their performance goals while reducing the risk of injury.
Stress: The Foundation of Growth
In strength training, stress refers to the physical demands placed on the body during exercise.
When a student athlete lifts weights, performs bodyweight exercises, or engages in high-intensity drills, they create micro-tears in their muscle fibers.
This damage is a normal and necessary part of training, signaling to the body that it needs to rebuild stronger and more resilient muscle tissue.
However, it's important to understand that stress should be appropriate for the athlete's age, experience level, and current physical condition.
Too much stress too soon can lead to overtraining and injury.
Proper coaching ensures that strength training programs are tailored to individual athletes, gradually increasing intensity and complexity as the athlete becomes stronger and more confident.
Recovery: The Essential Middle Ground
Recovery is the period when the body repairs itself, allowing muscle fibers to heal and grow back stronger.
This phase is just as important as the training itself.
Without adequate recovery time, the body cannot adapt to the stress it has endured, leading to fatigue, decreased performance, and increased risk of injury.
Key components of recovery for student athletes include:
1. Rest: Ensuring adequate sleep (8-10 hours for most teenagers) is critical. Sleep is when most of the body's repair processes occur.
2. Nutrition: Consuming a balanced diet rich in proteins, carbohydrates, and fats fuels muscle repair and replenishes energy stores.
3. Hydration: Staying hydrated is vital for muscle function and overall recovery.
4. Active Recovery: Engaging in light activities such as walking, stretching, or yoga can promote blood flow and help reduce muscle soreness without adding extra stress to the body.
A well-structured strength training program balances work and recovery, allowing athletes to train hard while still providing enough time for the body to heal and adapt.
Coaches play a crucial role in monitoring athletes' recovery needs, adjusting the program as needed to ensure optimal results.
Adaptation: The Reward of Proper Training
Adaptation occurs when the body has fully recovered from the stress of training and is ready to perform at a higher level.
This is where the athlete becomes stronger, faster, and more resilient.
Through repeated cycles of stress, recovery, and adaptation, athletes can improve their strength, endurance, agility, and overall sports performance.
Adaptation is a gradual process that requires consistency and patience.
For student athletes, the focus should be on long-term development rather than immediate results.
Proper coaching ensures that training programs are progressive, building from fundamental movements to more complex exercises over time.
This approach not only enhances sports performance but also minimizes the risk of injury by allowing the body to adapt safely and effectively.
Connecting the Dots: Stress, Recovery, Adaptation, and Injury Prevention
A well-designed strength training program leverages the stress-recovery-adaptation cycle to enhance performance while preventing injuries. Hereâs how:
- Injury Prevention: By progressively increasing the load and complexity of exercises, athletes build stronger muscles, tendons, and ligaments, reducing the risk of strains, sprains, and overuse injuries.
- Improved Performance: Adaptation leads to greater muscle strength, power, and endurance, directly translating to improved athletic performance on the field or court.
- Resilience and Mental Toughness: Understanding the importance of recovery helps athletes avoid burnout, stay motivated, and build mental toughness. Knowing that recovery is a crucial part of training, not a sign of weakness, can help athletes stay on track even when they feel fatigued or discouraged.
At-Home Bodyweight Strength Training Program
For student athletes who want to train at home, a bodyweight strength program can provide an effective way to build strength, improve athletic performance, and prevent injuries.
This program targets all major muscle groups and can be performed with minimal equipment.
Warm-Up (5-10 minutes):
- Jog in place or do jumping jacks for 2-3 minutes.
- Dynamic stretches: leg swings, arm circles, and walking lunges.
Main Workout:
1. Push-Ups: 3 sets of 10-15 repetitions
- Focus on maintaining a straight line from head to heels. Beginners can modify by performing push-ups on their knees.
2. Bodyweight Squats: 3 sets of 15-20 repetitions
- Keep feet shoulder-width apart, chest up, and lower until thighs are parallel to the ground. Engage the core throughout.
3. Plank: 3 sets, hold for 30-60 seconds
- Maintain a straight line from head to heels, keeping the core tight and avoiding sagging in the hips.
4. Reverse Lunges: 3 sets of 10-12 repetitions per leg
- Step back with one leg, lowering until both knees are at 90 degrees. Push through the front foot to return to the starting position.
5. Glute Bridges: 3 sets of 15-20 repetitions
- Lie on your back with knees bent, feet flat on the floor. Lift hips towards the ceiling, squeezing the glutes at the top.
6. Bicycle Crunches: 3 sets of 15-20 repetitions per side
- Lie on your back, knees bent, and hands behind your head. Alternate bringing your elbow to the opposite knee while extending the other leg.
7. Calf Raises: 3 sets of 15-20 repetitions
- Stand with feet shoulder-width apart, lift onto your toes, and lower back down slowly.
Cool Down (5-10 minutes):
- Static stretching: hamstrings, quadriceps, calves, chest, and shoulders. Hold each stretch for 20-30 seconds.
This program can be done 2-3 times per week, with at least one rest or active recovery day in between sessions to allow muscles time to recover and adapt.
As athletes progress, they can increase the number of repetitions or add variations to make the exercises more challenging.
For student athletes, stress, recovery, and adaptation form the foundation of any effective strength training program.
By understanding and respecting this cycle, athletes can maximize their performance, minimize their risk of injury, and enjoy a long, successful athletic career.
At Mighty Oak Athletic, we prioritize proper coaching, individualized programming, and balanced training approaches to help student athletes thrive, both in their sport and in life.
With the added convenience of an at-home bodyweight program, young athletes can build strength and resilience wherever they are, keeping them on the path to success.
ORIGINAL CONTENT CAN BE FOUND HERE ON Mighty Oak Athletic.
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