Strength Performance Network

April 2010 Blog Posts (29)

University of South Florida Football Strength and Conditioning Clinic

My road trip to the USF Strength and Conditioning clinic,

and an Inside look at their SICK weight room:…

Added by Dave Durell on April 30, 2010 at 9:18am — No Comments

Training Session Thoughts

Make sure that there is always an injury prevention component in each workout. This is most easily addressed in the warm-up as remedial work. Consideration needs to be given on how to incorporate recovery given the constraints of most situations. Self-massage, shaking and stretching as well as intra workout nutrition in the form of hydration is the most basic and practical form of recovery intra workout recovery.

The basis of planning the individual training session is the modular… Continue

Added by Vern Gambetta on April 29, 2010 at 4:59pm — No Comments

Multi-directional training and Stress Fractures

Wolff’s Law dictates that a healthy bone will adapt to the loads under which it is placed. If a bone is repeatedly stressed, over time, it will become stronger to resist forces in that direction as

repetitive elastic deformation results in changes in density and volume

of the trebeculae and secondary changes to the cortex. For example,

tennis players often have much stronger bones in their dominant arms,

baseball players often exhibit bony retroversion on their throwing…


Added by Carson Boddicker on April 28, 2010 at 11:54am — No Comments

Progressing Med Ball Work

Looks can be deceiving! With the majority of medicine ball progressions consisting of rotational throws and slams, it can appear that these exercises are custom-made for rotational or throwing athletes. Surely, medicine ball exercises are an easy sell to baseball, tennis, hockey athletes, etc; however, if we change our perspective slightly, it is clear that every athlete can benefit from med ball work.

Medicine balls are just an implement, as universal as a dumbbell or cable…


Added by Joe Bonyai on April 27, 2010 at 5:39pm — No Comments

Defending against the stress fracture

Stress fractures are a big problem in the distance world. If a runner gets hurt, odds are good that it will be either IT Band Syndrome, plantar fasciosis, or a stress fracture of some kind.

A stress fracture is a partial fracture of a bone due to repetitive microtrauma. Moreover, stress fractures occur when the frequency of microtrauma (stimulus) exceeds the rate of bone remodeling (adaptation). Traditionally, stress fractures are divided into two distinct categories: fatigue or… Continue

Added by Carson Boddicker on April 27, 2010 at 12:42pm — No Comments

Progressing the Chop and Lift

The Chop and Lift are two excellent exercises with roots in

neuromuscular rehabilitation that take advantage of PNF patterns, and

have become increasingly popular in the fitness and performance world

in the past several years. These exercises challenged the “isolation”

paradigm of both worlds, and, instead, emphasize the use of diagonal

and spiral patterns of the upper body that are more applicable to

real-world movement.

The beauty of these…


Added by Carson Boddicker on April 26, 2010 at 1:58pm — No Comments

Strength Training Definition

Strength training is coordination training with appropriate resistance whose main goal is enhance linkage and connectivity to produce the required movement efficiently.

Added by Vern Gambetta on April 26, 2010 at 12:55pm — 1 Comment

Maybe Thoughts

People in the fitness world often talk about “Ah-ha” moments, I know I have, but nobody really talks about the “maybe” moments that occasionally turn into “ah-ha” moments or are forever lost. Today I'll give you my hypotheses and hope you'll refute or confirm them for me.

1. Maybe I have been reading research a bit less then ideally over the course of my education. In my early days, I’d read the introduction, skim the methods, and then read results…


Added by Carson Boddicker on April 23, 2010 at 12:20pm — No Comments

A Closer Look at Agility

A few posts back, I explained the theoretical consequences of coaching an athlete to "get on their toes". For this week’s post, I decided to provide some close up, visual evidence of my stance (no pun intended).

Here is a video of an adolescent female tennis player and male baseball/basketball player. Both athletes compete or practice with their team or private instructor six, if not seven days a week (not including a training session at Empower). Both athletes’ tendency is to shift…


Added by Joe Bonyai on April 22, 2010 at 1:27pm — 1 Comment

Shoelessness and Injuries

While I have spent a great deal of time assessing the arguments and the literature concerning the true function of the foot and differences between shod and unshod postures, gait, and movement I haven’t really

addressed the injury realm extensively nor have I shared with you

Boddicker Performance’s assessment set that we use to check

preparedness for barefoot running.

It is commonly asserted that barefoot running isn’t a good idea based on the evolutionary thought…


Added by Carson Boddicker on April 21, 2010 at 2:16pm — No Comments

Should we reconsider our hip flexor stretching?

Runners are subject to a number of dysfunctional movement patterns at

the hip and few are probably more frequent than an inability to control

the femoral head within the acetabulum. Often in runners, this poor

control results in an anterior translation of the femoral head limited

only by the soft-tissue structures of the anterior hip capsule

(Sahrmann’s anterior femoral glide syndrome) presumably as a result of

relative stiffness issues and poor motor control of… Continue

Added by Carson Boddicker on April 20, 2010 at 2:38pm — 1 Comment

Rethinking Core Training Part Two

Effective and functional core training is based on two simple principles:

Train Core Strength Before Extremity Strength

A strong stable core will allow the extremities to better do their job therefore we should train the core first in a training session and in a training program.

Dynamic Postural Alignment Is The Foundation For Functional Training

Posture and a strong and stable core are integrally related. Posture is a dynamic quality. The larger core muscles known as… Continue

Added by Vern Gambetta on April 18, 2010 at 11:15am — No Comments

Metabolic Training

Decided to try a Mike Bradley (Florida State) metabolic workout tonight, just for the fun of it. Yeah, great idea Dave. By the end of the workout my face was numb, the back of my neck was throbbing,

and walking down the stairs to leave the gym was like trying to play

pool with a rope. Ha ha, very funny Mike.

To learn how to improve your conditioning without jumping, balancing, or throwing

anything-and about 50 other things that will help your…

Added by Dave Durell on April 15, 2010 at 8:35pm — 2 Comments

Crossing the T’s & Dotting the I’s

As a young coach I was always told to be sure to cross the T’s and dot the I’s At first I thought they were kidding me, but the longer I coached the more I realized that was much truth attached to that time worn cliché. Here are some T’s to cross and I’s to dot that I have found to be important in my own coaching and through observation of successful coaches and athletes the past 36 years.

Talent -- It all begins here: without native athletic ability and a feel for the event it is… Continue

Added by Vern Gambetta on April 14, 2010 at 12:17pm — No Comments

Irradiation, Concurrent Activation Potentiation, and the Feet

Yesterday it was made apparent that the feet are rife with afferent neurons that detect and report magnitudes and rates of loading, joint kinematics, and pressure distribution on the plantar surface of the

foot. Also, I said that they are in such a high concentration for a

reason. That reason will be expounded upon today.

Recall that these afferent cells are important for the maintenance of posture, detect aberrant movement during the stride, and also help us…


Added by Carson Boddicker on April 14, 2010 at 9:44am — No Comments

Progressing a Dynamic Warm-up

To a young or novice athlete, the warm up can be, well, everything. It can take on both corrective, strength, and even conditioning purposes for untrained athletes. However, once an athlete becomes acclimated to their warm-up routine, it is time to move on. A simple way to progress a warm up is to combine exercises. Physiologically, this isn’t rocket science; however, combining exercises will make a warm-up more efficient, saving time for power, strength, and conditioning as the program…


Added by Joe Bonyai on April 13, 2010 at 6:54pm — No Comments

Train Movements Not Muscles

The Central Nervous System controls and directs all movement. The CNS calls for patterns of movement that can be modified in countless ways to react appropriately to gravity, ground reaction forces, and momentum. Each activity is further refined and adjusted by feedback from the body’s proprioceptors. This process ensures optimal neuromuscular control and efficiency of movement. Movement does not occur in the anatomical position. Movement occurs in reaction to gravity, ground reaction forces,… Continue

Added by Vern Gambetta on April 13, 2010 at 1:12pm — 1 Comment

1 Leg Squats

Take a look at this. Former BU Terrier and current New Jersey Devil Jay Pandolfo performs 1 leg squats with 90 lbs. This was part of a single leg loading experiment in the summer of 2008 that produced athletes performing 10 reps at 100 lbs external load.…


Added by Michael on April 11, 2010 at 7:16pm — No Comments

Interview with Toledo U. Strength Coach Steve Murray

Interview with Steve Murray, Head Strength and Conditioning Coach, Toledo Rockets

Steve has had a long, impressive career as a Strength and Conditioning Coach, including working at the West Point Military Academy, with the Super Bowl Champion Washington Redskins of the NFL (where he worked under Dan Riley), and of course his current position with Toledo. He has also been using High Intensity Training himself for a very long time, and trains all his athletes that way… Continue

Added by Dave Durell on April 7, 2010 at 6:30pm — 3 Comments

Mobilizing the Big Toe

For those who have ever seen the movie(s) Kill Bill, you may remember the incredibly comedic remark of “wiggle your big toe” after she had escaped from the hospital and was supine in a car. At the time I thought it was ridiculous but she may have been onto something. Clearly proper motion of the hallux is a valuable, even essential piece of efficient locomotion so how does one go about identifying and correcting limitations in first MTP joint range or… Continue

Added by Carson Boddicker on April 7, 2010 at 1:00pm — No Comments

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