Strength Performance Network

All Blog Posts (2,743)

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



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


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:


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


Pulls- 140lbs of chain




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



BB Side Bends- 140lbs of chain




Captains Of Crush#2 Holds

2x10… Continue

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

5 Rules of Conditioning

Chapter #3 - The Art of Conditioning!

No matter what sport you play, conditioning plays a key role in the level of your performance. In an evenly matched game, the team that is better conditioned will have the competitive advantage over their opponent. Hence, many athletes and coaches seek to "outwork" their competition by performing an array of conditioning drills, runs, and exercises with no real purpose or design. Unfortunately, it takes not only hard work but also SMART work to truly… Continue

Added by Nick Wells on October 30, 2009 at 3:30pm — No Comments

Hedlesky's Training Log- Week of 10-25 to 10-31

This week has been a completel and total waste. Been sick since Sunday, not the swine flu. Still pretty crappy. No school work has been done nor have I really done anything even close to what I need to do to get stronger. Just been focusing on eating enough to not lose any weight and drinking a ton of water, hopefully picking things back up tomorrow, 10-30. We will see.

Added by Michael Hedlesky on October 29, 2009 at 12:08pm — No Comments

Searching for the Thoracic Spine III

We all love here are a few examples of the t-spine in action. Obviously, t-spine mobility is critical for sparing other structures during high velocity rotational movements like throwing and swinging. However, I added the last picture (because it was awesome) as a reminder that dynamic stability of the t-spine is critical for movements such as sprinting and long distance running. There's a fair amount of rotation that occurs during these movements as well and for the core to… Continue

Added by Joe Bonyai on October 22, 2009 at 9:24pm — No Comments

Hedlesky's Training Log- Week of 10-19 to 10-25

Monday-10-19-09 DE Lower/I dont hate lifting weights anymore-day

Speed Squats- 140lbs of chain

280-8x2<~~~ very, very fast guessed this at 40-50%

Speed Pulls- 140lbs of chain





500x10<~~~ dang.

Standing Abs- Blue

wide stancex20

right foot forwardx20

left foot forwardx20

repeat<~~~ 120 total reps and it didnt even phase me, time to get a new ab exercise.

Plate… Continue

Added by Michael Hedlesky on October 19, 2009 at 2:10pm — 5 Comments

Something to learn from your family Radiologist

It has been some time now that I have been craving to write this little article here. I have been thinking of ways to help fellow strength coaches with their coaching of exercise technique. It reminded me of when I interned at the NSCA in Colorado Springs under Mark Stephenson.

While I was there I was exposed to a lot of really good information, training strategies, networking, experiences (hands on and otherwise) and various other things I could ramble on about. But one thing that I… Continue

Added by Daniel Gregory on October 18, 2009 at 6:44pm — No Comments

Searching for the Thoracic Spine II

The influence of the thoracic spine is very important in more than just the exercises I mentioned in Part I. As a general rule: if an exercise requires good scapular mechanics, then the t-spine must be in a good position to support the scapulae.

The "cart" and "track" analogy is commonly used to describe the relationship between the femur and patella to patellofemoral pain. As a reminder, how much good is fixing the "cart" when the "track" is broke? How much good are we doing working… Continue

Added by Joe Bonyai on October 13, 2009 at 9:35pm — No Comments

Beyond the Weight Room

Below is the blog post on

I met with a few high school athletes this week regarding either their performance or a lingering injury. Looking back on those meetings, there was a common thread among them. Each of their coaches and trainers had suggested different exercises and stretches for them to do. However, none of them did!

Were they the most appropriate exercises/stretches for that athlete? Not necessarily, but it would not have harmed them. What's… Continue

Added by Jeremy Boone on October 9, 2009 at 3:48pm — No Comments

Searching for the Thoracic Spine

Recently I had a two-part article on swing speed for rotational athletes published on both and In both sections (I think) I talked about the importance for thoracic-spine mobility in reference to throwing and swinging. The "X-factor" (dissociation between the shoulders and LPHC) is a very sticky concept within the golf-community, and with other types of rotational athletes, is doesn't take much to convince them of the importance of a good shoulder turn… Continue

Added by Joe Bonyai on October 6, 2009 at 9:10pm — No Comments

NSCA Bulletin Version 31.10

For those interested, the latest NSCA bulletin has been published: Version 31.10, concerning the month of October 2009. New in this bulletin:

-Ambush and Recovery (A Soldier's Testimonial)

-Education and Certification News

-Volunteers Needed

-Sport-Specific Training Conference and Webinar Announcements

-And more...

To view and/or download the document click… Continue

Added by David Harris on October 5, 2009 at 12:30am — No Comments

Top 5 Performance Training Tips


Unlock your true potential!

Top 5 Performance Training Tips!


"The king of lower body exercises," is a movement that all serious athletes must master. The Squat and its many variations, is perhaps the greatest exercise out there for performance enhancement! To perform any style of squat correctly, there are a many muscle, joint, and mobility requirements that must be met first: hip, knee and ankle flexibility; core… Continue

Added by Nick Wells on October 2, 2009 at 11:30am — 1 Comment

Freak weight lifting accident ends USC RB Stafon Johnson's season

Information from Pac-10 writer Ted Miller and The Associated Press was used in this report.

LOS ANGELES -- Southern California tailback Stafon Johnson is unlikely to play again this season after a falling weight bar crushed his neck and larynx.

The senior who scored the No. 7 Trojans' go-ahead touchdown against Ohio State two weeks ago was bench-pressing when the bar slipped from his right hand and fell onto his throat.

Johnson was in critical… Continue

Added by David Harris on September 29, 2009 at 11:00pm — No Comments

Unlikely Inspiration

I'm reading Million Dollar Habits by Brian Tracy. If you'd like to roll your eyes, go ahead, but it's a fantastic book. It's not a cheat-the-system, work four hours a week book. It's a set goals, take action, achieve your goals book. I'm probably the least organized, most over-worrying, procrastination prone individual I know, therefore books like this help me to ease my anxiety before I go to bed, and set my mind straight when I wake up.

I bought the book because it was recommended… Continue

Added by Joe Bonyai on September 24, 2009 at 7:08pm — 1 Comment

Jay Schroeders Extreme Isometrics

Anyone here familiar with Schroeders methods. Some of them seem kind of crazy, and his claims about Extreme Isometrics are way over the top. I incorporated them into my teams programs the past two years with some interesting results.

You can listen to my experience here:

Added by sjsuassist on September 23, 2009 at 5:27pm — No Comments

Hop & Stop Teleclinic Audio Recording Now Posted

For those of you who were unable to get on the call last night regarding the Hop & Stop Test, I have posted on my site at

It was a great discussion and there were a ton of quality coaches who made the call!


Added by Jeremy Boone on September 22, 2009 at 9:24pm — No Comments

Hop & Stop Test LIVE Review

Many of you are using or have used the 'Hop & Stop' test which looks at the following components:

1. Single Leg Force Production

2. Single Leg Force Absorption

3. Symmetery Score (comparing each leg in both categories above)

If you are not aware of the Hop & Stop Test go to


In response to recent questions and comments about the test, there is a FREE teleclinic tomorrow night, Monday Sept. 21, 2009, at… Continue

Added by Jeremy Boone on September 20, 2009 at 8:18pm — No Comments

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