Strength Performance Network

March 2009 Blog Posts (20)

Does It All Come Down to the First Ten Yards

Not sure if it is OK to post links here to other sites so please remove this if it's a problem. I recently posted an article at about the above topic. I'll move it to the free area of the site so people can read it.

Added by Michael on March 31, 2009 at 5:15am — 5 Comments

My Pitch at Overhead Training Part I

Overhead training for "overhead" or throwing athletes has been debated in every forum and I completely understand if the topic is repetitive, but hopefully my response is not. I'm not sure when overhead training with overhead or throwing athletes incurred such a poor reputation, but I have some ideas as to why.

1) Poor program design. Too much pressing in general and not enough pulling will predispose any athlete to injury. From my experience even a 1:1 ratio won't do anything to… Continue

Added by Joe Bonyai on March 30, 2009 at 1:23pm — No Comments

Observations at Pan Am Trials

I had the real fortune of coaching at the National Juniors and was asked to help a friend's athlete at the Pan Am Trials. While watching warm-ups of Norik Vardanian, he efforts and movements were almost gentle. In Florida, and a little in my gym, we've been focusing on improving bar speed at light weights/empty bar. Norik's movements were in stark contrast to that. I haven't fully digested the significance of this. I also know from watching Randy Strossen's videos that only great weightlifters… Continue

Added by Joseph Hanson on March 28, 2009 at 2:36pm — No Comments

The Car

Your body is akin to a car. With this in mind envision the muscles on the front of the body as the body of your car. It can look fast and impressive but if you only have 4 cylinders you are going nowhere fast. This is a common mistake athletes make in preparation.

Now the backside of your body is your engine. Your lats, glutes, and hamstrings power locomotion. Extension is the mother of movement. These muscle groups need to be strong and powerful.

Your “core” or midsection… Continue

Added by sjsuassist on March 28, 2009 at 1:54pm — No Comments

Adaptation of Neuromuscular Coordination

You probably do not give much thought to Neuromuscular Coordination during your training. You will never hear a coach ask: "How fast do your neurons go?" or "How strong are your neurons?" A lot of coaches probably do not understand Neuromuscular Coordination and how it relates to training. I think this newsletter is going to be educational for us both, so first I must review the research of this topic and define Neuromuscular Coordination for you.

Neuromuscular Coordination is the… Continue

Added by Drew Heard on March 28, 2009 at 1:36pm — No Comments

Lats, but not Least Part II

By virtue of their attachment to the humerus and influence on core stability (Part I), the lats also play a role in shoulder health. The lats share an attachment to the inferior angle of the scapula, which gives them a line of pull to depress and downwardly rotate the scapula in direct opposition to the upper traps.

However, because of their linkage into the spine, the lats also influence shoulder mechanics by affecting posture. With the proximal attachment stabilized (pelvis, lumbar… Continue

Added by Joe Bonyai on March 26, 2009 at 11:00am — No Comments

Lats, but Not Least Part I

If you were asked what the function of the latissimus dorsi was, what would you say? Would it be adducting the arm and extending the arm - as occurs during a pull up or DB row? Would you take it a step further an add that they act as a humeral medial rotator? You could even add the eccentric function in which they decelerate the arm into flexion and lateral rotation. That would be a start.

The lats don't just directly affect movement of the arm. Their function and influence on… Continue

Added by Joe Bonyai on March 23, 2009 at 11:17pm — No Comments

NSCA Bulletin 31.03

For those interested, the latest NSCA bulletin has been published: Version 31.03, concerning the month of March 2009.

To view and/or download the document, click here.

NOTE: When clicking on the above link it may take up to 30-seconds for the bulletin to open.

Added by David Harris on March 21, 2009 at 12:30pm — No Comments

Thoughts from a Lawn Mower

Home on spring break in New England means one thing to my family, yard work. Even more confusingly, yesterday was my birthday and I found myself outside ripping figure 8's on my Cub Cadet chasing down stray leaves. Even worse, as I sat there, getting covered in a layer of sand that actually made me look like a glitter-pixy, I was thinking about how all this related to strength and conditioning.

But back to my grass-capades. My dad, I, and the wind are all taking turns moving some… Continue

Added by Joe Bonyai on March 19, 2009 at 11:22am — No Comments

How Do You Judge Athletic Success?

Below is an overview of how coaches base their judgement of athletic success based on the field of Sports Axiology. While each individual uses all three dimensions of value-based judgement, we all have one area that is usually the driver. Which dimension is your driver for how you base athletic success?

After surveying about 50 performance coaches at a recent national conference, the strength coaches (weightroom) were… Continue

Added by Jeremy Boone on March 17, 2009 at 11:44pm — No Comments

A Question Of Grip!

Guys, i cannot reiterate this enough but there's something that concerns me slightly about the lack of emphasis that gets put on one's grip strength. Call me crazy but does no-one use any form of grip training in their routine anymore?? It's something that baffles me to be honest, i mean, would you enter a cooking competition without first having perfected your pastry making skills? No you wouldn't, so why is it that it appears to be ok to train for a sport such as rugby where you need a grip… Continue

Added by zoran dubaic on March 17, 2009 at 7:26am — 2 Comments

The Foundation of Rotational Power Development: Part 2.5

Understanding the kinetic link principle should immediately reveal the differences between good and poor exercise selection for rotational power development. First, as the old adage states, it's all in the hips. A strong foundation is where it all starts. No need for sport specificity here, jumps, hops, bounds, O-lifts, deadlifts, and squats will do. As I mentioned previously in the series, a strong athlete is worthless if he or she can't move effectively. Isolated joint stability and mobility… Continue

Added by Joe Bonyai on March 16, 2009 at 3:00pm — No Comments

You Can't Buy Motivation.

You can’t buy motivation. Either you have the drive or you don’t. It is brutally honest. Of course, you can fan the flames a bit and get someone going and destroy some weights, but that is not always the case.

Take Andre Smith for example. The Offensive Tackle from Alabama had everything going for him before their bowl game. He was a projected top 3 pick in the NFL draft, on one of the best teams in the country, and set to make millions of dollars in the pros. What happened next… Continue

Added by Joe Hashey on March 14, 2009 at 7:01pm — 2 Comments

It's Not The Taking Part.... It's The Winning!

Does anyone ever remember their mum saying that after a hard fought, hard lost game of football? Don't missunderstand the title here, i'm not saying that you should be walking around following a hefty defeat with your head in your hands lamenting your iminent demise from the competitive sporting scene. No, if you got your arse whooped by a stronger athlete or by a better, more skillful team on the day then it's time to suck it up, deal with it and move on. When I say move on at this point I… Continue

Added by zoran dubaic on March 13, 2009 at 4:32pm — 1 Comment

The Foundation of Rotational Power Development: Part II

Building a body that is balanced structurally, strong, and mobile is only half of the battle when it comes to improving rotational power. Sure, like any other sport or athlete, the "just get them stronger" argument holds true - to a certain extent. The next step will link traditional strength training to sport performance. The next step requires understanding the Kinetic Link Principle. Kinetic linkage is involved in every single movement. Movement in general depends on force transmission from… Continue

Added by Joe Bonyai on March 12, 2009 at 3:30pm — No Comments

The Use of Closed System Drills to Improve Initial Accelerative Sprint at Springfield College

My interest in investigating sprint training techniques for field sports were mainly influenced by two separate incidents: an article by the New York Times on speed movement titled, “The First Step for the Knicks: Learn the Right Way to Run” and my recent coaching experience with a DII Field Hockey program. The author reports on how New York Knicks Strength and Conditioning Coach Greg Brittenham employed sprint training exercises to educate his NBA athletes on correct running form . Coach… Continue

Added by Dan Liburd on March 9, 2009 at 11:51am — No Comments

Which NBA Star Trains the Best?

Due to the great feedback on the NFL training last week, and the increased traffic thanks to the EliteFts article, I’ll post another one this week. No waiting this time! Just a brief recap of the “Which Sport Trains The Best.”

I post video clips of athletes in a specific sport training.

You get to vote on the best one, by putting your thoughts in the COMMENT SECTION.

After all the initial rounds are done, the winners will go against each other until we have one person left… Continue

Added by Joe Hashey on March 8, 2009 at 4:30pm — No Comments

The Foundation of Rotational Power Development: Part I.5

In addition to building body that capable of producing force, rotational athletes must utilize that force efficiently. You must identify movement restrictions (and correct them) as you program to improve strength and power. A body that produces more power without addressing restrictions is more at risk for injury. More specifically, active mobilty into rotation at the involved joints must be improved for rotational movement. The ankles, hips, and thoracic spine must be adequately mobile in… Continue

Added by Joe Bonyai on March 7, 2009 at 1:28pm — No Comments

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Added by Scott Hines Sr. EdM, CSCS RKC II on March 4, 2009 at 7:22am — 1 Comment

The Foundation of Rotational Power Development: Part I

The first step to developing rotational power, whether you train throwing, swinging, or striking athletes, is to apply (or at least understand) Newtons Third Law of Motion. For every action there is an equal and opposite reaction. The ultimate goal of developing rotational power is have the arms, implement, or arms+implement moving as fast as possible (at the right time, in the right direction). The resultant velocity of the arms or implement is a consequence of conservation of momentum… Continue

Added by Joe Bonyai on March 2, 2009 at 7:30am — No Comments

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