Strength Performance Network

April 2009 Blog Posts (15)

"I hurt my toe. No lower body today."

I'm sick, with flu-like symptoms - so needless to say I'm a little anxious and overly sensitive to statements like this. I can't count how many times I've heard my athletes come to the weightroom with this type of news. Along the same lines, "I hurt my wrist, so no upper body today" or "my back's tight, so I'm not supposed to lift today." I hate this, I really hate this. I don't hate the fact that the athlete needs to adjust the workout, I really don't. I hate the fact that someone told them… Continue

Added by Joe Bonyai on April 29, 2009 at 6:35pm — 2 Comments

Treat the Hip like the Shoulder: Part II

In Part I, I mentioned how the deep rotators of the hip are often neglected, and that the "rotator cuff" of the hip should be treated much like that of the shoulder.

Treating hip function is similar to the treating the shoulder in some other ways as well.

1) Build a stronger "boat". You've probably heard the saying "you can't shoot a cannon from a canoe". At the shoulder, this means the scapula must be stable against the torso in order for the shoulder to work safely. At… Continue

Added by Joe Bonyai on April 23, 2009 at 6:22pm — No Comments

Deadline to register for the Coaches Night Out is Thursday April 23

I have had quite a few coaches say that they are interested in attending the Coaches Night Out event next Monday night. For those that would like to attend the registration deadline is this Thursday April 23, 2009!

Don't put it off and go ahead and register for this fun event!

Contact me with any questions that you may have.

See you there,

Jeremy Boone

Added by Jeremy Boone on April 21, 2009 at 1:44pm — No Comments

Medicine Ball Progressions

I posted a video of a simple medicine ball progression, in which I tried to demonstrate the dissociation and subsequent linkage between the hips and torso during a rotational movement. I think from the angle of the camera, you get a pretty solid idea of how the hip-hinge pattern plays such a critical role in rotational power development. If you pause the video to the starting position, kneeling or standing, you see the same hip-flexion angle of a base athletic position. This position is also… Continue

Added by Joe Bonyai on April 20, 2009 at 6:38pm — No Comments

Looking For Quality Fitness Professionals

Lloyd Fitness & Performance in Richfield, WI is looking to hire quality fitness professionals. We cater to three types of individuals at our facilty: General population, Athletes, and those with special concerns such as recovering from injury or musculoskeletal problems. We have a positive environment and are a results-oriented facility. We believe in offering the highest quality of service to our clientele. We expect nothing less from our trainers. If this is the type of facility you would… Continue

Added by Sara Lloyd on April 20, 2009 at 5:31pm — No Comments

Send Videos and Photos to your Strength Performance profile via your mobile phone!

Hi everyone. We're introducing a new feature to Strength Performance members: The capability to update your Strength Performance profile with videos and/or photos via your mobile phone!

If you'd like to update your profile with videos and photos via your mobile phone, simply follow these steps:

1.) Click on, "My Page" from the top menu

2.) Click, "Settings" from the menu on the right side of the screen (under your name)

3.) Scroll to the bottom of the page and… Continue

Added by David Harris on April 17, 2009 at 11:00pm — No Comments

Treat the Hip like the Shoulder Part I

One way to address dysfuntion at the hip and shoulder is to fix the pevlis and scapula. Improving pelvic and scapular stability will give the muscles, which dynamically stabilize the bones of the hip and shoulder, a mechanical advantage. In this way, glute activation, hip extension patterns, and scapular stability exercises all play their part.

Another way, which is most commonly addressed at the shoulder, but not the hip, is to improve the functioning of the smaller, deeper muscles,… Continue

Added by Joe Bonyai on April 16, 2009 at 11:20am — 1 Comment

Coaches Night Out in Charlotte, NC!

Ruth’s Chris Steakhouse to host the 3 Biggest Mistakes of Functional Training & Rehabilitation on Monday, April 27th 2009.

After years of traveling thousands of miles around the world to hear some of the best and brightest minds in the strength and conditioning industry, I continue to be amazed with the amount of talented coaches, trainers, and therapists right here in the Charlotte, NC area. I have thought to myself several times that there is no reason why our areas best… Continue

Added by Jeremy Boone on April 14, 2009 at 4:47pm — No Comments

The One-Arm Pushup: An old idea whose time has come, again

With the ascent of single limb training, somewhere along the line someone thought, "why not single arm pushups?" Someone did, I know it, but let's face it - they're not popular. But why? We put our heads together here and came up with a few reasons:

1) They're hard as hell

2) They do not correlate to bench strength, we had a 400 lb bencher who couldn't lower himself 1/2 way down, and that was during a modified/incline version, therefore...

3) They're ego shattering

4)… Continue

Added by Joe Bonyai on April 13, 2009 at 10:30pm — 1 Comment

Myotest Gold Medal Highlight!!!

At the recent Alpine World Championships, Jon Kucera made history as the first Canadian to win a Gold medal at the World Championships, racing the downhill course at speeds up to 80 mph.

Team Canada extensively uses the Myotest for power development and in-season monitoring. Myotest is the Official Performance Technology Provider for Alpine Canada (

Click here to view the Gold Medal… Continue

Added by David Harris on April 12, 2009 at 10:05pm — 1 Comment

A Different Angle on Agility Part II

I quickly realized that Part I of this post may have been confusing. Here are my reflections:

1) I make it sound that agility drills shouldn't be used.

2) In the beginning, I say you don't have to teach agility to get someone quicker.

3) I somehow compare agility to golf, which is just confusing in general.

4) I mention that Barry Sanders probably never had a speed coach - therefore I make it sound like speed coaches aren't necessary.

All in all - horrible… Continue

Added by Joe Bonyai on April 7, 2009 at 4:46pm — 1 Comment

A Different Angle on Agility

Two athletes with the same physical potential: same power, same strength, same absolute speed can score very, very differently in agility tests. Agility is a skill like swinging a golf club. I can have better balance, leg stength, hip and thoracic mobility than you, but if I don't know how to swing a golf club and you do, we both know who'll hit the ball longer and straighter.

With that said, using agility drills and equipment are going to improve performance - in those drills. You… Continue

Added by Joe Bonyai on April 6, 2009 at 10:42am — 3 Comments

This Week on

We are building a great site primarily through word of mouth and great info. I think we are on our way to changing the way a lot of people think in the field. Please take advantage of the two week, $1 offer.

Also, if you have questions, please post them to the forums. I can’t tell you how many people I meet who say “I'm a member of but, I don’t post to the forums, I just read them.” Take advantage of all the great minds who regularly answer questions.… Continue

Added by Michael on April 6, 2009 at 6:55am — No Comments

NSCA Bulletin 31.04

For those interested, the latest NSCA bulletin has been published: Version 31.04, concerning the month of April 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 April 2, 2009 at 10:18pm — No Comments

My Pitch at Overhead Training Part II

Overhead exercise prescription, like any, begins with evaluation. Overhead pressing and weightlifting movements like the snatch and jerk are often prescribed with little hesitation. These movements require exceptional shoulder mechanics, and unfortunately, I believe, coaches already have a place for these movements in their programs before they ever see their athletes. Think about all of the variables that go into allowing the arm to elevate safely above shoulder height: lumbar and thoracic… Continue

Added by Joe Bonyai on April 2, 2009 at 3:30pm — 1 Comment

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