Strength Performance Network

May 2009 Blog Posts (12)

Graduate Assistant or Assistant

Looking for a position in strength and conditioning at the graduate or assistant level...Will give resume at any time...

Added by Adam Donato on May 27, 2009 at 2:18pm — 3 Comments


It's been said and probably already thought of by most coaches: Athletes are just like cars. It's a very easy analogy to use when describing how we train them. For instance:

-You should let your car run before taking it out on the road. (Warm up)

-You can't stop a Ferrari engine on Dodge Neon brakes. (importance of eccentric exercise and decelerative mechanics)

-If you drive a car before you align the chasis, you'll eventually end up in a garage, or in a ditch. (importance… Continue

Added by Joe Bonyai on May 22, 2009 at 11:03pm — No Comments

Are You Building or Breaking? A Coach's Reflection

Coaching and running a training program has been been packed with learning experiences for me. Unfortunately, I see too many coaches out there that break their kids down mentally and physically for no reason at all. Here is one of my reflections.

First, I’ll discuss the physcal breakdown. Coaches and trainers NEED to get the athletes to want to train. You can tout the benefits, the team aspect, their personal gain, character growth,… Continue

Added by Joe Hashey on May 22, 2009 at 12:00pm — No Comments

Safe Shin Angles for Lateral Movement

The starting position for lateral movement (shuffling, crossovers, etc) is created by taking an athlete in base athletic position (1/4 squat, hips back, chest forward, feet shoulder width), widening their stance, shifting the hips back, and bringing the torso forward slightly. If that's confusing just think of this:

By widening the stance, you create proper angles between the shin and the ground. There's no need to "kick" in or… Continue

Added by Joe Bonyai on May 18, 2009 at 9:37am — 1 Comment

Everything that Matters, I learned from...

Mom. I spent 6 hours with Mom last night, touring her through Westchester county, showing her my new apartment and the new facility in Scarsdale. Everything was going smoothly, until we stepped onto the training floor..

Now, Mom and I have a typical relationship. I go to school for exercise science, she tells me that I should listen to Oprah's trainer. I try to follow a moderate-low carb diet, she cooks me lasagna and brownies (I never turn down free food). I tell her to do planks,… Continue

Added by Joe Bonyai on May 14, 2009 at 6:39pm — No Comments

Why does my arm hurt?

Baseball season is well under way, and may athletes are starting to feel that mid season arm pain. Why? Well it is often caused by the repetitive throwing motion, which isn’t the big secret.

Check out the torque on the arm above, yikes! Here’s how you fix it - work the opposite muscles. Wow, that seemed simple, but not enough people do it! Here is an easy exercise to do with that homemade tornado ball I showed you guys a few days ago.… Continue

Added by Joe Hashey on May 11, 2009 at 9:00pm — No Comments

Hedlesky's Training Log

Monday- 5-11-09- ME Lower

Reverse Band Deadlifts- 315x5, 405x5, 495x1, 635x1, 725x1, 815x1<~~~ had maybe 15 more pounds but will save it for when this lift cycles around again.

Sumo Deadlifts- 315x4x8

Glute Hams- Blue Band- did one set of 8 and my ass cramped so I stopped

Laying Straight Leg Sit-Ups- 45lbsx 4 setsx 10 reps

Pretty pissed off that my deadlift was so low. It makes sense though since for some reason I weighed 264lbs instead… Continue

Added by Michael Hedlesky on May 11, 2009 at 1:55pm — 9 Comments

Send-off Summer Programs: Part II

4. Be accepting and unassuming

This goes along with providing options. My athletes are not scholarship athletes. I’ve had some athletes explain to me they won’t be able to join a gym over the summer because of how much they’ll be working (to pay for school) and interning. Not everyone is free from the stress of school when they leave for summer. Let your athletes know that this is perfectly acceptable and be flexible. Additional body-weight or at-home routines can be a great workout and… Continue

Added by Joe Bonyai on May 11, 2009 at 10:31am — No Comments

NSCA Bulletin 31.05

For those interested, the latest NSCA bulletin has been published: Version 31.05, concerning the month of May 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.

To view all previous bulletins, click here.

Added by David Harris on May 7, 2009 at 10:00pm — No Comments

Send-off Summer Programs: Part I

Originally published on

There aren’t too many absolutes in our field, but there is one rule that will never change: a great program that is coached poorly is always worse than a poorly written program coached well. But what happens when you can’t be there to coach?

When it comes to writing summer programs, I and many other coaches have one big problem: we don’t see our athletes over the summer! Coaching is communicating, not calculating, and personally,… Continue

Added by Joe Bonyai on May 6, 2009 at 10:00pm — No Comments

OPP - Other People's Pages

An awesome video and description of open and closed kinematic chain movement at the ankle and foot. This made a lot of tough textbook descriptions come to life for me. Check out Dr. Glass's entire youtube page as well.

Brijesh Patel's, Shawn Windle's, and Robb Rogers' site - that should be enough reason to visit it. I can't say how enough how thankful I am that B risks putting my articles up, but… Continue

Added by Joe Bonyai on May 4, 2009 at 1:52pm — No Comments

Friday Arm Farm

Change of pace. It's football's last lift of the school year so in honor, here's some dessert for all the hard work they've put in - two ways to blow up the arms for the summer.

1) Triceps - EZ Bar Pullover to Extension. This begins by looking a lot like a skullcrusher, nosebreaker, whatever you like to call it. While your supine on a bench, lower the bar to your HAIRLINE. Once you get here lower your arms and bar towards the ground, like a traditional DB Pullover. Keep the arms… Continue

Added by Joe Bonyai on May 1, 2009 at 10:41am — No Comments

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