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Don't Let Prehab Make Things Worse

A well-coached, appropriately designed program has a element of prehabilitation in every piece from warm up to warm down. However, exercises that are generally considered as prehab, such as prone trap raises, glute activation and corrective mobility exercises are vulnerable to abuse as much as any other component. It is very easy to program prehab within a workout and expect a team of athletes to perform the exercises correctly on their own while we focus on more complex lifts. By design,… Continue

Added by Joe Bonyai on February 12, 2009 at 8:30am — No Comments

Perspective on Team Program Design

A goal when designing programs for teams should be to address each individual's weaknesses, without "revealing" them. It's usually not practical to create a program for each athlete on a large team, however a uniform program doesn't exactly follow the principles of specificity and take into consideration individual differences. Special programs for injured athletes are appropriate, but don't undermine the psychological effect of injury - the athlete already feels debilitated or incapable. A… Continue

Added by Joe Bonyai on February 9, 2009 at 8:00am — 2 Comments

I'm new to the site and figured I would just post a link to my posts on blogger for right now.

Added by Dan Allison on February 8, 2009 at 8:31pm — No Comments

Post Pregnancy Training

Last week, I started training again after having a baby 3 weeks ago. My lower body days are still light. I plan on doing a bench meet in April.

Sunday Feb 1

Bench Press





2 Board Press



mini band pullaparts 3x15

mini band snatches 3x15

KB Ext. 3x10

Tuesday feb 3

Reverse Hypers 2x12

Lunges 3x6 each

Glute Hams 2x10

Pulldowns 3x12

Calf Raises… Continue

Added by Julia Ladewski on February 8, 2009 at 3:55pm — No Comments

For amazing abs!

This product is what i used to get amazing abs.

I was a little unsure of it at first but it really is totally different than i had previously used.

Here is the link to it....

Added by James White on February 8, 2009 at 2:44pm — No Comments

Want to CRUSH your competition? Bull Strength Released!

The Bull Strength Training Manual will be released SUNDAY, FEBRUARY 8th at HIGH NOON! It will be on sale for 1 week, so everyone close to Synergy Athletics can purchase it cheaper, then the price will increase. Check it out at BULLSTRENGTH.COM

Here is what you can expect from Bull Strength:

-Bull Strength Program and Template for easy use.

-Sport considerations for every athlete.

-Unique and proven upper body… Continue

Added by Joe Hashey on February 7, 2009 at 3:45pm — No Comments

The Epic Rating

During the January '09 Sport Specific Conference, Boyd Epley, one of the foremost authorities in the Strength and Conditioning profession, presented the "Epic Rating". This rating was designed so that a strength and conditioning professional can accurately test athletes to determine which athletes on a given team have the most athletic potential. I'm interested in hearing what others think of the use of the "Epic Rating". As such, I'm including below text from a recent email sent by Boyd… Continue

Added by David Harris on February 6, 2009 at 3:30pm — 2 Comments

Cues for Plyos and Landing

I love the simple idea that athletes should start and land in the same position for both single and double leg plyos.

Once an athlete learns how to land with good mechanics, I cue to "land strong". When we work on individual jumps, hops, and bounds I want landings to be stuck with good form, with the idea that the athlete should/would be able to jump or hop quickly out of the position they landed in.

I've gotten away from cueing to "land soft" or "quiet". In order to keep… Continue

Added by Joe Bonyai on February 5, 2009 at 9:35pm — No Comments

Joint Mobility and Soapy Pickle Jars

Unlocking the t-spine, allowing it to rotate and improving extension will help to correct a variety of shoulder, elbow and even low back issues. However, in order for the t-spine to move optimally, the muscles securing the pelvis and lumbar spine must be working accordingly. The consequence of weak LPHC stabilizers results much like trying to open a soapy pickle jar. If you were grasp the jar with one hand and attempt to turn the lid with the other, you wouldn't be able to create enough torque… Continue

Added by Joe Bonyai on February 2, 2009 at 2:30pm — No Comments

Sots Press

What does anyone know about the "Sots Press"? All I have gathered so far is that it is basically a power clean/squat clean and after the clean has been caught and in the receiving position, you then hold that position and press the barbell over your head. It's a pretty tough lift, and I was wondering if anyone else has heard anything on it.

Added by Dallas Daniels on January 31, 2009 at 9:36pm — 3 Comments

East Paulding High School

On January 27, we conducted our third Combat Hard Combative Skills demonstration at East Paulding High School in Dallas, Georgia. It was a great pleasure to spend time in a fantastic facility and work with some great kids who showed courtesy and tremendous heart. We were truly impressed with their enthusiasm. My thanks to Jeff Edwards for facilitating this opportunity, to all the coaches at East Paulding who took the time to observe our program in action, and to the football players who gave… Continue

Added by Steven Mosley on January 30, 2009 at 8:42pm — No Comments

Everything I know, I learned from...

Rocky. It was a Stallone weekend on AMC and yea, I watched the Rocky marathon, again. What don't we learn from the Rocky series? It displays what true love should be. It demonstrates the differences between Personality and Character (pick up a Stephen Covey book if you don't know what I'm talking about). I know now that real men eat lightning and crap thunder. And Rocky V? Well, we all make mistakes. Most importantly, it teaches us that for a 45 minute fight, you have to train for 45,000… Continue

Added by Joe Bonyai on January 29, 2009 at 8:30am — No Comments

"Please" is allowed in the weight room

I hate listening to my voice on answering machines; I would never guess that I sound like I do. But as coach, we need to listen to ourselves more. Why? Because just like most situations in life, it's not what you say but how you say it. The type of tone that I couldn't handle as an athlete was the "do it because I said so", or a tone that made me feel like I was below my coach. I don't know what I sound like to my athletes, but I do have one goal, and that is to present myself in front of 60… Continue

Added by Joe Bonyai on January 27, 2009 at 10:30pm — No Comments

Random Discussion

I think some coaches still think that you can either be a functional anatomy, corrective exercise coach, or a periodization-guru, squat heavy, mental toughness, load'em up coach. This is not the case. The most respected, sought after, financially successful (and if you're still not worried about the money you make at this point in the economy, I have no problem calling you crazy) coaches understand all sides of the field and have the unique ability to organize different ideas into a coherent… Continue

Added by Joe Bonyai on January 24, 2009 at 9:00pm — 1 Comment

Homemade Thick Grip Dummbells - FREE!

Often times my brother and I sit in the gym and think about how to make great interesting training impliments with normal gym equipment. If you have a barbell and a few clips you can turn it into a 2 inch thick grip dumbbell in less than 5 minutes!

Instructions to make a thick grip dumbbell:

1. Unscrew the pin off of the end of the bar (usually can be done by hand or with an allen wrench unless its a spinning power bar).

2. Load a weight all the way to the end… Continue

Added by Joe Hashey on January 24, 2009 at 12:54pm — No Comments

Walker School Combat Hard Combative Skills Demonstration

On January 22, we conducted our second Combat Hard Combative Skills demonstration at the Walker School in Marietta, GA. Big fun was had by all. Everyone that participated had an awesome time and really put forth some great effort. Thank you to all participants, Jerry Collett and Coach Ben Williamson for inviting us.

Added by Steven Mosley on January 23, 2009 at 8:00pm — No Comments

Stupid Textbooks

Muscle function changes with joint position. Muscles have many actions and shouldn't be classified generally as flexors, abductors, medial rotators, etc. Take some of the muscles surrounding the hip. All portions of the glute medius act to abduct the hip (whether that ability is compromised with hip flexion is up for debate). The anterior and middle portions have moment arms for medial rotation and the posterior fibers act as lateral rotators in 0 degrees of hip flexion. As the hip is flexed,… Continue

Added by Joe Bonyai on January 23, 2009 at 12:30pm — No Comments

More Soccer: High on LSD

Even if strength coaches understand the effects long, slow distance training for intermittent type sports,the larger issue may be convincing sport coaches to eliminate long distance fitness tests that coerce athletes into training for the tests, instead of competition. Here are some notes on the physical requirements for soccer and the consequences of endurance training.

Physical requirements and implications of training mode

A summary of the physical demands of soccer may… Continue

Added by Joe Bonyai on January 21, 2009 at 6:17pm — No Comments

Common Sense Coaching

Excerpt from Common Sense Coaching, originally published on

We can’t make coaching mechanical. Coaching isn’t based on numbers and percentages. We don’t build our foundation with one blueprint. We should put ourselves in the athletes’ shoes more often and recognize that our ego upsets our teams as much as their egos upset us. Coaching is really about applying the common sense we use everyday to our lives in the weight room. The rules are the same: less can be… Continue

Added by Joe Bonyai on January 19, 2009 at 9:00pm — No Comments

Soccer: Still an Aerobic Sport?

1.5, 2 mile, and 12 minute runs are still common evaluations that soccer coaches at all levels are using. Performance coaches are still culpable of building an "aerobic base" before progressing to interval or intermittent sprint training. Here are a few statistics taken from game motion analysis that breaks down the contributions from different intensities of running during elite and sub elite level soccer matches.

• High level soccer athletes spend approximately 60% of their time on… Continue

Added by Joe Bonyai on January 15, 2009 at 10:58pm — 1 Comment

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