Strength Performance Network

May 2012 Blog Posts (42)

Groin Strain Issues

Straining or ”pulling” a muscle is one of those issues that arises far too often in sports.  Soccer, hockey, and many track and field runners are part of the population that seemed to get plagued with these.  Often times hamstring pulls are actually groin issues.  These strains can be caused from a variety of issues such as…

  • Poor tissue quality
  • Strength imbalance between addutors and ABductors
  • Limited hip range of motion
  • Stiffness imbalance between…

Added by Matt Siniscalchi on May 14, 2012 at 11:17pm — 5 Comments

Thoughts on Plyometric Training – Part Three FAQ’s

The following are common questions and concern regarding Plyometric training.

How often is optimum? Two to three times a seven-day microcycle depending on the phase of the year and the sport is acceptable. Low amplitude remedial in place movements can be done daily as part of warm-up.…


Added by Vern Gambetta on May 14, 2012 at 8:49am — No Comments

ICON Performance Tips of the Week-May 6-13, 2012

Protein represents a mere 11% of the calories that Americans consume Does not take a genius that the other 89% come from fat/carbs

Dr Enig demonstrated that cancer rates were directly assoc. w/ total fat intake/vegetable fat intake but NOT w/ consumption of animal fat

Baskin Robbin’s Heath Bar Shake-Ranked it the unhealthiest drink in all of America-2,310 calories, 266 grams of sugar and 108 grams of…


Added by Jeff Green on May 13, 2012 at 8:45pm — No Comments

What's the REAL reason you coach?

     I have been a coach for 17 years now. Before I was a high school strength and conditioning coach, I was a high school soccer coach. During the years I coached soccer, I taught in a classroom for my "day job" and coached soccer after school. Now, my day job is the same as my after school coaching role in that I teach high school S/C classes during the day and run after school and summer S/C programs. In short, being a high school S/C coach is all I do now.

     When I began both…


Added by Dave Schall on May 13, 2012 at 5:00pm — 2 Comments

Lest we forget!

Lest we forget our jobs as Strength & Conditioning/Athletic Development coaches is to prepare the athletes we work with to be injury free and ready to perform in their sport in the competition arena. In addition we must prepare them to handle the day-to-day workload in training and practice. What we do is a means to end, not an end unto itself. It should support and prepare the athlete. Faster 40 times, big bench…


Added by Vern Gambetta on May 11, 2012 at 11:13am — No Comments




DO YOU KNOW THE Numbers???????




Added by Dr.Ralph Cornwell Jr on May 11, 2012 at 9:15am — No Comments

Thoughts on Plyometric Training – Part Two

The prerequisites for effective use of Plyometric training are coordination, balance, body control and awareness. Core control and core strength are also very important to maintain good dynamic posture during the movements. Leg strength relative to the level of the athlete’s development is a must. It is not necessary to be able to squat a certain amount of weight, rather it is necessary to exhibit a certain degree of…


Added by Vern Gambetta on May 11, 2012 at 7:15am — No Comments

Thoughts on Plyometric Training – Part One

Plyometric training is based on the naturally occurring physiological phenomenon of the stretch shortening cycle of muscle action. It is training the stretch shortening cycle of muscle action to enhance the subsequent concentric action. The utilization of the stretch shortening is essential for efficient human movement. It is a quality of the muscle action that is highly trainable and adaptable. Over the years much…


Added by Vern Gambetta on May 10, 2012 at 6:15am — No Comments

Inward movement of the knees during squats is not natural

Dear Strength Coach,

I just wrote an article as a response to an another article that emphasised the idea that inward movement of the knees during squats are "natural". Here are two key points from my article:

1 When the knees move inward as you pass through the sticking point of the squat, it is because your abdominals contract harder than the abductors and external rotators of the hip joint.

2. : Letting the knees move inward, puts a break on, partially shuts…


Added by Karsten Jensen on May 9, 2012 at 11:00am — No Comments

CSCCa Presentation - Foundational Strength

This is the outline of my presentation to the Collegiate Strength & Conditioninh Coaches Association in Orlando.If you are at the convention I would love to visit and talk about training. I will be there just for the day tomorrow. Hope to see you there.



Added by Vern Gambetta on May 9, 2012 at 7:43am — No Comments

Off- Season Football Training Phase 3

Wanted to continue on with phase 3 of our off season football program. It is essential to lay the foundation of stability strength but as we get deeper into the program we need to build lean body mass. This particular phase of training is design to illicit and promote muscular hypertrophy. Higher volumes per body part along with proper nutrition have allowed our athletes to gain LBM while lose body fat. As always please lend any question, comments or philosophies that you use in your…


Added by Robert Pomazak PES, SES on May 8, 2012 at 10:06pm — No Comments

How To Be Creative with Body weight Exercises on The Floor

In the pursuit of world class strength, power, speed or endurance we can afford to leave no potentially beneficially training method on the table.

The best strength coaches and personal trainers embrace the whole spectrum of training methods from extremely simple, no equipment methods, like bodyweight exercises on the floor, to high tech measurement tools like myotest (

This blog is about one of the simplest, yet most…


Added by Karsten Jensen on May 8, 2012 at 3:50pm — No Comments

Helpful Strength and Conditioning programs

Hey there guys I am in search of helpful programs that will help assist in my business. Does anyone know of any good software/programs out there that don't have a monthly fee and will help with scheduling and strength and conditioning planning? Any advise would be helpful, I have exhausted all efforts in searching. Thank you all ahead of time for the help. 

Added by Chris Hebensperger on May 8, 2012 at 11:36am — No Comments

Youth Sports – Problems & Solutions


Training at the beginning level focuses on winning rather than the process of learning how to train and appreciating the joy of participating and learning to test limits.



Added by Vern Gambetta on May 8, 2012 at 6:23am — 2 Comments

Strength Training for Sport Performance - Program Design Considerations

Devising a strength training program can be a daunting task. Essentially we must remember that the goal of a program is to develop strength that the athlete can use in their respective sport. To accomplish this I think of strength training as a process of moving through a spectrum of different movements and muscle actions with varied modes and loads to elicit the optimum strength training adaptation. Moving through the…


Added by Vern Gambetta on May 7, 2012 at 6:46am — No Comments

Using Kettlebells in Professional Hockey

(Originally Posted at (

I must say that I have been using kettlebells within my team’s training program in some capacity during the past 2 years.  During that time, we have incorporated the Swing, the Get-Up, and have used a kettlebell for other exercises such as 1-Arm/1-Leg Modified Straight Leg Deadlifts and Slideboard Split Squats.  I felt that…


Added by Sean Skahan on May 5, 2012 at 11:08am — No Comments

Smart Body or Dumb Body

You have a choice: Do you think your body is smart or do you think your body is dumb? Lets look at the two viewpoints of the body, the dumb body approach and the smart body approach.

The dumb body approach looks at the body in segments with training and rehab consisting of putting the pieces together, essentially assembling building…


Added by Vern Gambetta on May 5, 2012 at 9:10am — No Comments

Running Performance and Hamstring Injury Prevention: A Field Sport Model

Running Performance and Hamstring Injury Prevention:A Field Sport Model

  IMG_0024 By Dean Benton, Athletic Performance Director,…


Added by Vern Gambetta on May 4, 2012 at 9:14am — No Comments

Vibram 5 Fingers Law Suit


After a few years of an ongoing debate, I thought it would be interesting to share this:



Fernando Rosete

MS Exercise Science and Human Performance candidate, NASM

Added by Fernando Rosete on May 3, 2012 at 9:20pm — 2 Comments

Instant Experts and Snake Oil Salesmen

Now we have another phenomenon going that I find quite interesting and actually very alarming. I call it the “Teach for America Syndrome”. You get admitted to an elite program like Teach For America (Actually quite a good program) you serve your two years, you leave, you write a book about your experience, now you are an expert. In contrast to this look at Rafe Esquith a very experienced teacher who wrote a book about…


Added by Vern Gambetta on May 3, 2012 at 10:07am — 13 Comments

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