Strength Performance Network

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Conditioning Games for Football

Including conditioning games with your players is a great way to create competition, get a ton of work in, and still have a little fun! The following is taken from my blog that I hope you will enjoy!

Here are a few more Movement Based Games that we played today during our agility workout with my football group. Some notes below:

-The first game is used just after our dynamic warmup (lasts about 3min) and is meant to get the mind engaged in the… Continue

Added by Jeremy Boone on July 24, 2009 at 10:50am — No Comments

Can Your Soccer Players Run a Sub-5 Min Mile?

Below is taken from my blog post today at

Okay I have tried really hard not to make this blog solely a platform to do nothing but complain. But this one is over the top. The following is EXACTLY the reason why we as performance coaches need to continue to push to integrate into a complete coaching team with youth clubs. Checkout part of the following 4 week preseason program for a youth soccer club specifically for girls ages U15-U18:

Week… Continue

Added by Jeremy Boone on July 24, 2009 at 10:38am — 5 Comments

The total package of Strength and conditioning.

This summer I had the pleasure of working with some great athletes. From literally 7 years old to a couple of NFL rookies. I'm hoping my college guys are blessed enough to go beyond the collegiate realm or at least do what I did and do the typical camps for football. NFL camp, CFL camp, olympic training mini camp (sprinters). When I was doin all of this I had know idea that I was learning to become the total package (Strength, speed, balance,quickness, body awareness) but I was truly blessed… Continue

Added by Adrian Bazemore on July 24, 2009 at 1:11am — 4 Comments

What is going on in high school weight rooms?

At this time of year, I get to see what’s going on inside a lot of high school weight rooms, and I’ve got to tell you something – it’s downright scary. The four things I see most often are:

1. Lack of supervision

2. Poor technique

3. Poor effort

4. Incomplete routines

Lack of supervision – The problem here usually is not that there isn’t a coach around. The problem is that the coach simply isn’t doing anything. I’ve said it a million times, and I’ll repeat… Continue

Added by Jim Kielbaso on July 18, 2009 at 7:57pm — 2 Comments

ACL Injury Reduction Checklist: 1.5 - Warm up

In Part I, I outlined a warm-up/preparation checklist that covered, well, everything. It didn't look specific to anything, especially not ACL prevention, considering there was, arguably, balanced attention given to all quadrants of the body. Here's my reasoning....specific warm ups are normally a bad idea.

So..why should your ACL reduction strategy include shoulder prehab exercises? Here's a very, very general back-engineering of pathology...

Dynamic knee stability is… Continue

Added by Joe Bonyai on July 16, 2009 at 7:00pm — 1 Comment

ACL Injury Reduction Checklist: Part I

ACL Injury Reduction factors....think...ready..go. Glute/hip abductor strength, fatigue, q-angle, hip mobility, ankle mobility, hormones, neuromuscular control of the trunk in all three planes of movement, single leg landing mechanics, hop-stop test, sleep, nutrition, hydration...ok, breathe. All that information's great, but what does all of that look like when applied into a program? The next couple posts will be one long checklist of training priorities for ACL injury… Continue

Added by Joe Bonyai on July 8, 2009 at 10:05pm — No Comments

Book Authorship Collaborators: Strength Training Systems for Athletic Performance

I'm looking for interested writers for a book I'm trying to conceptualize. Interested writers will contribute a chapter (3000-5000 words) regarding a strength training scheme (History.. mechanism... research... implications). Topics will be compiled and hopefully end up in a material that will help practitioners in the field of strength and conditioning. The topics would somehow include:

1. Complex Training

2. Conjugate Training

3. Compound Training

4. Circuit… Continue

Added by Jeff Pagaduan on July 6, 2009 at 10:02pm — No Comments

When Athletes Talk Back...

Sometimes it's not such a bad thing. Short story long... I had an athlete today, while doing lateral hurdle hops, stop and walk to the mirror and knock over a foam roll that had been standing vertically. Apparently, he was watching himself in the mirror during the drill and the foam roller was in his way. I really had no problem with it at all, but I freshly replied "There are no mirrors on the field," (he's a baseball player). Before I could return to substantial coaching he remarked, "I know,… Continue

Added by Joe Bonyai on July 2, 2009 at 7:20pm — 3 Comments

NSCA Bulletin 31.07

For those interested, the latest NSCA bulletin has been published: Version 31.07, concerning the month of July 2009. Among other articles, the 2009 NSCA National Index Champions are crowned.

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,… Continue

Added by David Harris on July 2, 2009 at 12:40am — No Comments

New Exercises? Or Just Old News?

I think we've all been there - on a website, or reading a newsletter that forwards us to BEST _______ exercise. For instance - "The number one exercise for healthier shoulders and a stronger upper body, and I bet you're not doing it!" and it's pushups. Or, "Real hard CORE training exercises" and it's ab-wheel rollouts and push-up rows. I can't recall how many times I've felt like Ralphie in A Christmas Story...BE SURE TO DRINK YOUR OVAL....cheated.

If you've got a basic template that… Continue

Added by Joe Bonyai on June 30, 2009 at 8:30pm — 2 Comments

Long Beach State

Has Long Beach State hired their strength and condition coach yet

Added by Clarence Chaney on June 20, 2009 at 4:46pm — No Comments

Friday (fore)Arm Farm

Because friday's don't always have to be completely functional...

1)BB muscle clean to reverse eccentric curl x8
2)Sledge hammer radial deviation plus curl (a REAL hammer curl) x8
3)Sledge hammer ulnar deviation x8
4)Wrist roller flexion and extension xPain

This isn't a grip strength workout, it's more like ego-frosting, or even punishment for any of your teenage baseball players who shave their arms for no reason.

Added by Joe Bonyai on June 19, 2009 at 5:15pm — No Comments

The Go-to Workout

The transition from school to "the real world" has meant plenty of changes in my schedule, most unfortunately being a lot less time to train for myself. I'm not fooling anyone, I'm not a competitve strongman or powerlifter, so it's honestly not that big of deal to me, life goes on. However, I still need to train and feel like hell if I don't - but reality is, at the end of the day, I don't even want to think about all the things that go into a program. I feel like a my own worst nightmare… Continue

Added by Joe Bonyai on June 17, 2009 at 9:57pm — 3 Comments

NSCA Bulletin 31.06

For those interested, the latest NSCA bulletin has been published: Version 31.06, concerning the month of June 2009. Among other articles, the NSCA is now represented in Italy!

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,… Continue

Added by David Harris on June 6, 2009 at 2:52pm — No Comments

Lessons from Rehab

That's physical therapy....not rehab as in Amy Winehouse rehab. I'm lucky enough to work alongside physical therapists everyday so here are some things that I've learned and some thing's that we probably already know, but were reinforced from a different perspective

1) If we don't have 10-15 degrees of dorsiflexion range of motion, the tibia will be forced to rotate medially atop the foot, contributing to tibia abduction/femoral adduction-medial rotaion (knee valgus),… Continue

Added by Joe Bonyai on June 4, 2009 at 9:47pm — 1 Comment

Youth, A Fighter, and The Dying Breed


**deep breath, deep breath**

I’m all fired up today on this topic, because I deal with it nearly every day and it is ONLY GETTING WORSE! As many of you know I coach football and baseball while teaching high school Economics and running my gym (and this site). I have the the excuses that I get on a daily basis grow astronomically.

Let me give you a few examples:

Culture of… Continue

Added by Joe Hashey on June 1, 2009 at 5:49pm — 7 Comments

Used Gym Equipment for Sale

Hey guys!

Unfortunately I had to just close down my Performance Training Facility. We are getting rid of all our Equipment. The Equipment is Less then 2 years old and we have a list of our equipment. If you are interested please feel free to email me at Please contact me with any questions

Added by Michael Baggetta on June 1, 2009 at 2:34pm — 3 Comments

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

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