Strength Performance Network

March 2012 Blog Posts (50)

Real Runner

I met the inventor of the realrunner today and tried out his equipment. I was surprised when he told me he hadn't been able to market it to many colleges. I think its a great piece of equipment. It uses hydraulics to add resistance to both the eccentric and concentric part of the sprinting movement. Here's a video I pulled off the website…


Added by Tyler Stewart on March 31, 2012 at 6:21pm — No Comments

Assessing Physical Literacy

If you want to assess physical literacy then you must systematically look at variety of movements with specific criterion to judge the quality of the movements. How the movements are combined ultimately will determine sport skill. These movements comprise basic physical literacy, the movement ABC’s. As competencies they must be mastered before they can be blended into a sports skill. There are no shortcuts! Movement…


Added by Vern Gambetta on March 31, 2012 at 9:16am — No Comments

Efficient Mechanics

John LaCorte, C.S.C.S.

Being able to achieve maximum productivity with little wasted effort is the definition of being efficient. As pitching coach I want to increase my pitchers longevity, have them throw consistent strikes, and help them reach their max velocity. The best way to do this is to make sure our pitchers have efficient mechanics. Can pitchers throw hard and be in the strike zone without efficient mechanics? Sure, but  the extra effort they are using is putting their…


Added by John LaCorte on March 30, 2012 at 11:48am — No Comments

Addressing Physical Illiteracy

There is no question that in today's world of athletic performance that we are at a crisis state. Injuries are off the scale. We have athletes at the elite level who are extremely proficient in their particular sport but lack fundamental movement skills. When they get outside that small envelope where they are highly adapted and have to do unusual movements that are demanded in the random chaotic nature of the game…


Added by Vern Gambetta on March 30, 2012 at 7:21am — No Comments

Athlete Empowerment and Ownership

I just came across again the other day when I looking through some files on coaching. I first saw this in a presentation by the coach of the Australian Women’s Field Hockey team Ric Charlesworth in 1996 during my first trip to Australia. Charlesworth is one the greatest coaches you have probably never heard of unless you are a filed hockey fan. He is an MD, a lawyer and has been a member of the Australian parliament in…


Added by Vern Gambetta on March 29, 2012 at 9:55am — No Comments

Baseball season is upon us!

Each spring kids look forward to the start of Little League, Pony and the all year long travel baseball each year and with that being said, we see an increase in elbow problems in young baseball players. A common elbow problem in these children is “Little League Elbow”.

Annually, an estimated 4.8 million children aged 5-14 years participate in baseball and…


Added by Joe Marino on March 28, 2012 at 7:43pm — 3 Comments

The Right Stuff

You can do stuff in training or you can do the right stuff. Doing stuff is easy. Doing the right stuff is not so easy but it is what will make you better. Sometimes the right stuff is less demanding other times it is complex and very difficulty. The right stuff is the good stuff. It is essential and the things that need to be done to get better. It has purpose in the context of the sport being trained for and the needs…


Added by Vern Gambetta on March 28, 2012 at 7:08am — No Comments

Developing a Proper Warm-Up

“If it’s important, do it every day.” – Dan Gable
I first heard (or I should say read) that quote in Dan John’s book Never Let Go. I recently read through it and found it very enjoyable and a great resource for coaches. On several occasions, John mentions this quote as his rationale for his warm-ups (in which he utilizes a variety of complexes and technical lifts to make sure there is enough repetition), which made me look over my own warm-up philosophy. First, I agree…

Added by Drew Henley on March 27, 2012 at 5:26pm — No Comments

Looking for Graduate Assistantship/Career Developement

My name is Max Ford and currently an intern with the Illinois football program and an ex intern and football player at UW-Whitewater. I have Interned with the Illinois football program Since June 6th through two different strength coaching staffs and have built a strong passion for the strength and conditioning profession. Over the past year I have had the opportunity to work under two respected division one strength coaches in Lou Hernandez (Currently North Carolina Head Strength…


Added by Max Ford on March 27, 2012 at 3:18pm — No Comments

Going Through the Motions

Nothing bothers me more than to see athletes going through the motions in a training session. Just doing work, mindlessly going from exercise to exercise with one goal – get the workout over with is not training. Training is not punching a clock, just doing the task and moving to the next task and magically getting better. Training is more than putting in the time getting the reps. For training to accrue and have meaning…


Added by Vern Gambetta on March 27, 2012 at 6:11am — No Comments

Summer/Fall internship

Afternoon SP Network...My name is Isaiah Newson. I just joined this website today in an effort to not only network with ppl already in the industry but to hopefully jump start my career through any feedback I receive. I will be graduating in May of this year with a degree in nutrition and I plan to receive the USAW certification in the same month. I'm looking to take part in an internship in the upcoming summer or fall semester that will help me prepare for the CSCS exam and my career. I…


Added by Isaiah Newson on March 26, 2012 at 12:27pm — 2 Comments

Being an Athlete

This is not about being a champion; it is about the process of being an athlete, the things that it takes to get into the game. Over the past few weeks I have been going through files and looking at old workouts and training programs. That is what got me thinking about the process of being an athlete. Looking back on my years of coaching and my time as a collegiate and post collegiate athlete and even back to my high…


Added by Vern Gambetta on March 26, 2012 at 8:29am — No Comments

Do High School coaches care about technique or are they just looking for big numbers?

Well, do they? I am not talking about on-field performance level but rather in the gym. Here is what I’m referring too. In the past several weeks I’ve have some of my athletes tell me that they will be testing in their “max” lifts in the coming weeks. These tests are consisting of bench press, squats and power cleans. As I go around and observe some of the training that goes on in the schools I have visited, I’m completely blown away at the lack of technique as well as…


Added by Joe Marino on March 25, 2012 at 7:54pm — 2 Comments


Conditioning is a term often used to describe the process of causing crushing fatigue by running your team. A lot. Running them until they’re tired, throwing up, sore and on the brink of quitting.  This is easy to program and implement for the coach, and hard work is obviously being carried out but are the athletes getting better?  Some of this type of conditioning is absolutely necessary for team building or for the development of “toughness”.  The S.A.I.D principle (specific adaptations to…


Added by Paul Jackson on March 24, 2012 at 7:33pm — 1 Comment

Coaching the Athletically Gifted

When you start coaching everyone’s dream is to coach great athletes, those athletes who are athletically gifted. I know that was my mindset. I had my dream come true in my first year coaching. The best athlete in the school, in fact one of the best in southern California, was a shot putter in the group that I was coaching.  Initially I remember being somewhat intimidated, thinking what could I possibly do to make him…


Added by Vern Gambetta on March 24, 2012 at 10:15am — No Comments

The Volume Trap

924mousetrap Volume used judiciously can be a powerful stimulus for adaptation. But in many ways it is a double-edged sword. It is so easy to get caught in the volume trap. It is a trap that can cause a downward spiral that at the least will lead to performance decrement and at the…


Added by Vern Gambetta on March 23, 2012 at 9:45am — No Comments

Windows of Adaptation

In the beginning stages of an athlete’s career the window of adaptation is huge. Virtually anything you with the athlete at this stage in the developmental process will result in gains in performance. Generally the more you do the better they get thus sowing the seeds of the volume trap. As the athletes grows and advances in training age and gains technical proficiency the window of adaptation narrows. At the point where…


Added by Vern Gambetta on March 22, 2012 at 8:07am — No Comments

Angle of attack versus the Coefficient of the Lift – Examining the Pull from an Aviation Standpoint


Where is the critical angle of attack during the pull of any Olympic or bodyweight lift? I have observed a stall speed from the concentric phase (the angle of attack), which causes the movement to become difficult unless the stall speed is matched with effective aerodynamics and joint angles of the movement. The greatest part of the lift is produced when the critical angle of attack is reached, which in aviation is called the “burble point”. Side note: which can be applied to…


Added by Kelvin King Jr on March 21, 2012 at 3:26pm — No Comments

You have numbers now what?

You have collected mounds of data. So you have numbers. You have complied the numbers into colorful and intricate graphs. But do you have information that I the coach can use? Numbers are one-dimensional and impersonal they are print on paper.  Performance is three dimensional very human and personal. As a coach my challenge is to turn the numbers into action, into results. I have to admit I am not a big numbers guy.…


Added by Vern Gambetta on March 21, 2012 at 9:09am — 1 Comment

How Deep Should You Squat?

How Deep Should You Squat?

Currently, our athlete’s age range is somewhere from 10 to 16 years old (give or take).  Once the late spring comes around, we will start working with the college athletes again.  All of them have different strong and weak points as individuals and all have varying goals depending on the sport, their size, age, training experience etc…Most if not all (of the ones currently training), have come to us with…


Added by Matt Siniscalchi on March 21, 2012 at 6:13am — 4 Comments

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