Episode 023: Training the Armed Forces, UFC Fighters and Managing the Four Pillars featuring Kyle Holland

Kyle Holland is a Performance Specialist with EXOS and is currently embedded within a special operations unit. As a strength coach to the entire unit Kyle oversees the readiness of many within the armed forces. Kyle talks to Jon about interning at the University of Iowa, training UFC fighters like Joel Lauzon as well as tactical athletes like those in the armed forces. Other topics include:

  • Why the basics are important when it comes to strength training
  • Why more isn’t always the answer
  • Programming regeneration days for UFC fighters
  • Floyd Mayweather v Conor McGregor – was conditioning the reason McGregor lost?
  • Intermittent fasting
  • How Kyle manages
    • Stress
    • Sleep
    • Exercise
    • Nutrition
  • Putting things in perspective
  • Creating buy in with tactical athletes

Email the show: thepillarsofhealthpod@gmail.com

The Pillars of Health can be found on Instagram and Facebook under the handle “thepillarsofhealthpod”

Kyle Holland on instagram is @kyletrains


Episode 015: The Sleep Episode featuring Brandon Marcello

In episode fifteen Jonathan is joined by Brandon Marcello. Brandon is a performance optimization coach who has worked in the collegiate setting as well as with professional and Olympic level athletes. The guys delve into the complex topic of sleep and discuss the following:

  • The importance of sleep
  • Optimal sleep cycles
  • Pre-covery
  • Screen and light exposure
  • Larks and Night Owls
  • How consistency pays off
  • The most common sleep issues
  • Assessing sleep accurately
  • Sleep tips for parents with new born kids


Books mentioned in the show:

“The Promise of Sleep” by Dr. William Dement

“Healthy Sleep Habits, Happy Child” by Marc Weissbluth M.D.


E-mail the show: thepillarsofhealthpod@gmail.com

The Pillars of Health on Instagram

The Pillars of Health on Facebook

All episodes published on coachjoncarroll.com



The Coaches Series

Coaches Series – Part 5 – Kyle Holland



This week the “Coaches Series” welcomes strength coach Kyle Holland of EXOS. Kyle is a wealth of information and experience in the strength and conditioning field. I was lucky enough to work alongside him at Mike Boyle Strength and Conditioning where I learned a lot from him and I still continue to learn from him to this day. Knowledge bombs are dropped daily on his twitter account and if you don’t follow him already, you need to. Enjoy this weeks interview and I hope you gain some new knowledge from it to take forward into your coaching.

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Books, Conditioning, Week in Review

The Week in Review……

There are some weeks that there are so many books, articles, videos, sporting events and or possibly anything else that catch my eye. This is simply a weekly synopsis of what I came across.

1. Joel Jamieson’s “Ultimate MMA Conditioning”

A must read for all strength and conditioning coaches. Joel breaks down how he gets his fighters in prime condition for their next fight. A great insight into the tailored approach of conditioning he uses. He also dispels the idea that aerobic conditioning is of no use to anyone except long distance runners. You can purchase “Ultimate MMA Conditioning” here.

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