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November 2009 Blog Posts (10)

Bring Back the Afterschool Athlete: Part II

Think like a Parent.

My mom was always correcting my posture, telling me that balance and moderation was the key to success, and mixing my vegetables with mac and cheese. Moms know best. Train posture, use your “tools” in moderation, and find ways to mix challenging and fun exercises.



Make it Sport-focused

Sport-focused training is a rational middle ground between what we do and what parents want. Youth training shouldn’t be sport-specific insomuch that exercises mimic… Continue

Added by Joe Bonyai on November 30, 2009 at 3:46pm — 1 Comment

Hedlesky's Training Log-11-22-09 to 11-29-09

Sunday Funday with Dynamic Efforts- 11-21-09



Speed Squat- Average Band+Light Band

385x8x2<~~~~ Everything felt way too heavy and i didnt want to do this at all. I was lifting with Mike Hill today and he was telling me all the sets looked fast so I said f-it and just got it done.



Speed Pulls- Quaded Minis

405x8x1<~~~ faster than last week,



Band Good Mornings

Strong Bandx20

MONSTER BAND!!!!!! x3x10<~~~~ this thing could be a tractor… Continue

Added by Michael Hedlesky on November 22, 2009 at 12:09pm — No Comments

Hedlesky's Training Log-11-22-09 to 11-29-09

Sunday Funday with Dynamic Efforts- 11-21-09



Speed Squat- Average Band+Light Band

385x8x2<~~~~ Everything felt way too heavy and i didnt want to do this at all. I was lifting with Mike Hill today and he was telling me all the sets looked fast so I said f-it and just got it done.



Speed Pulls- Quaded Minis

405x8x1<~~~ faster than last week,



Band Good Mornings

Strong Bandx20

MONSTER BAND!!!!!! x3x10<~~~~ this thing could be a tractor… Continue

Added by Michael Hedlesky on November 22, 2009 at 12:09pm — 2 Comments

Bring Back the Afterschool Athlete: Part I

Bring Back the Afterschool Athlete

Joe Bonyai M.Ed., CSCS



Kickballs have gone flat, fence posts are no longer field goals, and mailboxes are home base no more. Instead, kids nowadays are specializing at the expense of free play. As strength and conditioning professionals, we have the opportunity to provide a safe, structured replacement for decreased variety in afterschool physical activity. Here are some of my ideas on training youth athletes.



Train the Person… Continue

Added by Joe Bonyai on November 19, 2009 at 10:41am — 1 Comment

Hedlesky's Training Log- Week of 11-15-09 to 11-21-09

Sunday- 11-15-09- DE Lower---- Deload over thank god....



Foam Rolledx10mins



Squats- 350+ Greens

8x2<~~~~~~ every set was 10 billion miles an hour



Pulls- 365+4xminis

8x1<~~~~ even faster than the squats



SL Sit-ups

25x15

50x2x12



Pull Downs- 1 foot up superset with Band Assisted Pull-Ups

bluex2x20 each side/ bluex2x20



Plate Pinch- 2 25 pound plates- smooth sides facing out

2x15 seconds each… Continue

Added by Michael Hedlesky on November 15, 2009 at 12:22pm — No Comments

Hedlesky's Training Log- Week of 11-15-09 to 11-21-09

Sunday- 11-15-09- DE Lower---- Deload over thank god....



Foam Rolledx10mins



Squats- 350+ Greens

8x2<~~~~~~ every set was 10 billion miles an hour



Pulls- 365+4xminis

8x1<~~~~ even faster than the squats



SL Sit-ups

25x15

50x2x12



Pull Downs- 1 foot up superset with Band Assisted Pull-Ups

bluex2x20 each side/ bluex2x20



Plate Pinch- 2 25 pound plates- smooth sides facing out

2x15 seconds each… Continue

Added by Michael Hedlesky on November 15, 2009 at 12:22pm — 5 Comments

NSCA Bulletin Version 31.11

For those interested, the latest NSCA bulletin has been published: Version 31.11, concerning the month of November 2009. New in this bulletin:



A "must read":



"Down, but Not Out"



Read the story about Master Sergeant Tim Brigham's miraculous recovery and the rehab that went into his recovery, following being shot in Iraq just days before he and his unit were scheduled to return home after a long tour in Iraq. It's an amazing testament to Master Sergeant… Continue

Added by David Harris on November 8, 2009 at 11:00pm — No Comments

Hedlesky's Training Log- Deload Week-11-8-09 to 11-14-09

Sunday-11-8-09-Deload- DE Lower

Speed Squats- SSB+ light bands

135x10x2



Used Floppy for the first time- Floppy is the name of the combine tire Mike Hill picked up and dropped off in my garage randomly yesterday. I was too scared to ask where he got it from but I wouldnt be suprised if Gravedigger was missing a wheel.

3x45s on/35s off<~~~~ sucked. that thing is heavy, still got about 6-8 flips per set.



Stnading Abs- Blue Band-

One foot Forwardx20 each… Continue

Added by Michael Hedlesky on November 8, 2009 at 11:25am — 2 Comments

Bungee Cords and Developing Acceleration

There have been some recent videos and articles on using bungee cords for developing first step and acceleration.

Am I against the tool? Not at all! Do I have a problem with how it is being used? Maybe...

Checkout my thoughts below:

http://tinyurl.com/yf8f4fa

Jeremy
www.athletebydesign.com

Added by Jeremy Boone on November 2, 2009 at 3:09pm — No Comments

Hedlesky's Training Log-11-1-09 to 11-7-09

Hopefully this week wont suck...



Sunday-11-1-09-DE Lower-wave 3



Speed Squats- 140lbs of chain

350(50%)x8x3



Pulls- 140lbs of chain

275x2x1

365x2x1

455x1

Put on the metal king deadlifter- this thing is almost too much suit. coming off the floor feels like getting launched into outer space.

455x1

545x2x1



BB Side Bends- 140lbs of chain

45x5

95x5

135x5



Captains Of Crush#2 Holds

2x10… Continue

Added by Michael Hedlesky on November 1, 2009 at 6:35pm — 7 Comments

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