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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

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

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