Strength Performance Network

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One word to describe my training philosophy

A question was posed to our staff recently asking us to describe our training philosophy in one word or phrase. The first thing that popped into my head was efficiency. Essentially physical development is all about efficiency. Quality training is optimizing neuromuscular coordination. Correcting imbalances and teaching an athlete to reduce and produce force using the correct muscles at correct joint angles will place the body in a position to maximize force production with the least amount of… Continue

Added by Joe Bonyai on January 14, 2009 at 9:00pm — No Comments

Training Gymnasts

I think a lot of coaches will be thinking similarly, and that is to avoid too much specificity and think of them as athletes, not gymnasts. However, from my experience, basic components and exercises just didn't fit. I ended up making small adjustments based on events and injuries.

The floor and beam exercises require single leg balance exercises, like a scale, however, my athletes will make a single-leg RDL look like such (and its about everything we don't like: lumbar… Continue

Added by Joe Bonyai on January 13, 2009 at 4:03pm — No Comments

My thoughts on mentors

Originally posted as a reply in the Advanced Forum

I envy anyone who can make it on their own, and don't think you necessarily need to be an understudy for years. However, I don't personally like the explosion of young "experts". I was reading an article recently and the blurb at the end of the article (about the author) claimed that the author had helped athletes of all ages reach their full athletic potential. That's a huge claim to make. And when I… Continue

Added by Joe Bonyai on January 12, 2009 at 12:10pm — 4 Comments

Get your athletes to "eat their vegetables"

Excerpt from Get Your Athletes to "Eat their Vegetables". Originally posted on,, and

Don’t expect your athletes to “eat their vegetables” all the time if you don’t offer them “dessert” once in a while.

I relate a lot of what I think coaching should be to examples of good parenting. Parents are basically performance life-coaches. Some of us can remember how our mothers had to mix our veggies with mac ‘n cheese or… Continue

Added by Joe Bonyai on January 11, 2009 at 11:00am — No Comments

Diesel Crew, Synergy Athletics, Underground Strength, and AJ Roberts!

I had the honor of attending Zach EvenEsh’s strength seminar this weekend featuring AJ Roberts. It got CRAZY at Friday night’s strength seminar. 150 lb globe DB snatches, strict presses of 150 and 130 lb dumbbells, dips with 12 chains (240 lbs), easy levering of a 16 lb sledge, two 45 lb hub pinches then cleaned and pressed (WOW), atlas stone lifts, chain pressing, incredible grip feats and much much more.

I went down with a bunch of guys from the Diesel Crew including Smitty, Brad,… Continue

Added by Joe Hashey on January 10, 2009 at 10:35pm — No Comments

Team Warm Up and Prehabilitation

Excerpt from Team Warm Up and Prehabilitation. Originally posted on,, and

Every coach will agree that movement preparation, warm up, whatever you may call it, is extremely important. Early in my teams’ programs, I coach prehab and movement preparation like any other exercise. My warm ups are designed as “previews” to that day’s workout and so many of the mechanics I include during warm up will be utilized later on. During… Continue

Added by Joe Bonyai on January 10, 2009 at 12:30pm — No Comments

Creative Gym Equipment - Thick Grip Pick Ups

Wednesday is usually our day off, but we go hang out in the gym and mess around. Today we came up with five creative ways to use a bar end for grip training. The first one is a thick grip for dead lifting.


Added by Joe Hashey on January 7, 2009 at 3:06pm — No Comments

Lower Body Training Clips - Pulling Against Chains

Today was a particularly good training day. After all the clients left, two friends of mine came over to get after a lower body day. Both of these guys are strong and competitive, which makes quality training partners. John Frieser and I played college football together at Colgate, and he went on to NFL Europe. Tyler is now Colgate football player from our area and we are always willing to help out serious atheltes!

We started with some heavy box squats and then moved on to pulling… Continue

Added by Joe Hashey on January 4, 2009 at 8:31pm — No Comments

Upper Body Training - Rope Battling and Banded Overhead Press

I’ve posted a few youtube videos of lower body training (BOX JUMP BATTLE AND LOWER BODY CLIPS and DYNAMIC EFFORT LOWER FOR ATHLETES). I will be posting a video up of our Repetition Effort upper body training day, however here are a few pictures so you get the picture!

Ballistic Bench Press

Band Resisted Overhead Power Press

Rope Battling The 60 feet long, 3 Inch Monster Rope…


Added by Joe Hashey on January 2, 2009 at 10:00pm — No Comments

B Day Workout

Today is my 22nd Birthday so in honor of that we did the 22 workout.
Pull Ups1x22
Cambered Bar Back Squat with 225 1x22
Bench Press 185 1x22 this was miserable for me
1a KB Swing 1x22
1b Glute Ham 1x22
1c Hanging Leg Raise 1x22
1d Plate Curl 25kg 1x22
2a Hub Hold Each Hand 22secs 25lb
2b Hex Pick up 1x22 35lb
Time to eat!

Added by Richard Canter on January 1, 2009 at 10:29am — No Comments

Top Five Fitness Trends of 2008

I wish this post with paste over here, but the videos aren't working and I have to get to New Years with the wife!

Here is the original post, please check it out and respond with your opinions!:

Happy New Years! -Joe

Added by Joe Hashey on December 31, 2008 at 8:49pm — No Comments

ME Bench

REV Band Bench w/ Greens

Barx5 135x5 225x5 275x3 315x1 365x1 375x1 385x1 (Youtube)

Bench Press no band 225x3x5

Log Press 3xwhatever 86kg (Youtube)

1a E Row 3x10 155

1b Dips 3x25

2a Lat raise 2x10 30

2b DB curl 2x10 30

2c Chin Ups 2x3

Neck with band 1x20 front and back

3a Rope Climb 3x3trips (up and down=1trip) (Youtube)

3b BS Flys… Continue

Added by Richard Canter on December 30, 2008 at 1:03pm — No Comments

Strength and perfomance articles videos etc

We plan on adding an athletic performance section to our website. Any submissions are welcome from this network. We are currently working with a few NHL and Major Junior hockey players and will be including this information shortly.


Added by Anthony McGarr on December 30, 2008 at 3:05am — No Comments

O Lift

Clean and Jerk 9x2 80kg
Last set is on You Tube, I should have paused more on the hang.
Light Farmers 50ft up and back 3x 135per hand

Added by Richard Canter on December 29, 2008 at 1:16pm — No Comments

1a Cambered Bar Back Squat 8x2 275 1b Pull Ups 8x2 2a Stadium 52 steps 2b KB Swing 4x10 2c Glute Ham 4x10 3a Toan Rows 3x10 3b DB upright Row 3x10 30s 3c Hammer Curls 3x10 30s

1a Cambered Bar Back Squat 8x2 275
1b Pull Ups 8x2
2a Stadium 52 steps
2b KB Swing 4x10
2c Glute Ham 4x10
3a Toan Rows 3x10
3b DB upright Row 3x10 30s
3c Hammer Curls 3x10 30s Continue

Added by Richard Canter on December 28, 2008 at 3:09pm — No Comments

Conjugate Training vs Classical Periodization

I have been reading a lot about the conjugate method of training (Supertraining by Mel Siff and Science and Practice of Strength Training by Zatsiorsky and Kraemer to name a few), specifically the Westside Method and its variations. It seems that max effort and dynamic effort training is the far superior method to increase our athletes strength.

I was wondering what some of the college strength and conditioning coaches think about the conjugate method and its effectiveness in their… Continue

Added by Marc Agnello on December 28, 2008 at 9:57am — 2 Comments

X Mas Eve Lift

Zerchers Barx5 135×5 185×3 225×1 275×1 315×1
RDL 4×10 225
Walking Lunge 3 trips with 70 lbs in each hand about 26 total steps.

Added by Richard Canter on December 24, 2008 at 1:19pm — No Comments


Bench Press with Rev Band Purple
Worked up to 325x1 then 275 3x5 1x4
Log Press 76kg 3x5 Technique is looking better
Seated Row 5x10 200-240
Log Curls 3x10
1a Med Ball Chest Pass 4x20
1bPull Ups 4x3
Rice digs.

Added by Richard Canter on December 23, 2008 at 1:23pm — No Comments

Colonial Athletic Conference (CAA)

The University of Richmond just completed a fantastic season on the football gridiron by winning the Division 1 Football Championship Subdivision (FCS) (formerly Division I-AA) National Championship. This championship and the inclusion of other CAA teams in the playoffs (such as James Madison University) prompted a question: Is the Colonial Athletic Conference the most dominant FCS conference in the country? To further promote discussion, consider this:

In addition to Richmond… Continue

Added by David Harris on December 23, 2008 at 10:59am — 1 Comment

Performance Coach

Looking for a few performance coaches for Spring and Summer of 09, in the North Texas area (Dallas/Ft. Worth). Apply now to:

Added by Denny Bonewitz on December 22, 2008 at 9:17am — No Comments

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