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Coaches Night Out in Charlotte, NC!

Ruth’s Chris Steakhouse to host the 3 Biggest Mistakes of Functional Training & Rehabilitation on Monday, April 27th 2009.

After years of traveling thousands of miles around the world to hear some of the best and brightest minds in the strength and conditioning industry, I continue to be amazed with the amount of talented coaches, trainers, and therapists right here in the Charlotte, NC area. I have thought to myself several times that there is no reason why our areas best… Continue

Added by Jeremy Boone on April 14, 2009 at 4:47pm — No Comments

The One-Arm Pushup: An old idea whose time has come, again

With the ascent of single limb training, somewhere along the line someone thought, "why not single arm pushups?" Someone did, I know it, but let's face it - they're not popular. But why? We put our heads together here and came up with a few reasons:

1) They're hard as hell

2) They do not correlate to bench strength, we had a 400 lb bencher who couldn't lower himself 1/2 way down, and that was during a modified/incline version, therefore...

3) They're ego shattering

4)… Continue

Added by Joe Bonyai on April 13, 2009 at 10:30pm — 1 Comment

Myotest Gold Medal Highlight!!!

At the recent Alpine World Championships, Jon Kucera made history as the first Canadian to win a Gold medal at the World Championships, racing the downhill course at speeds up to 80 mph.

Team Canada extensively uses the Myotest for power development and in-season monitoring. Myotest is the Official Performance Technology Provider for Alpine Canada (

Click here to view the Gold Medal… Continue

Added by David Harris on April 12, 2009 at 10:05pm — 1 Comment

A Different Angle on Agility Part II

I quickly realized that Part I of this post may have been confusing. Here are my reflections:

1) I make it sound that agility drills shouldn't be used.

2) In the beginning, I say you don't have to teach agility to get someone quicker.

3) I somehow compare agility to golf, which is just confusing in general.

4) I mention that Barry Sanders probably never had a speed coach - therefore I make it sound like speed coaches aren't necessary.

All in all - horrible… Continue

Added by Joe Bonyai on April 7, 2009 at 4:46pm — 1 Comment

A Different Angle on Agility

Two athletes with the same physical potential: same power, same strength, same absolute speed can score very, very differently in agility tests. Agility is a skill like swinging a golf club. I can have better balance, leg stength, hip and thoracic mobility than you, but if I don't know how to swing a golf club and you do, we both know who'll hit the ball longer and straighter.

With that said, using agility drills and equipment are going to improve performance - in those drills. You… Continue

Added by Joe Bonyai on April 6, 2009 at 10:42am — 3 Comments

This Week on

We are building a great site primarily through word of mouth and great info. I think we are on our way to changing the way a lot of people think in the field. Please take advantage of the two week, $1 offer.

Also, if you have questions, please post them to the forums. I can’t tell you how many people I meet who say “I'm a member of but, I don’t post to the forums, I just read them.” Take advantage of all the great minds who regularly answer questions.… Continue

Added by Michael on April 6, 2009 at 6:55am — No Comments

NSCA Bulletin 31.04

For those interested, the latest NSCA bulletin has been published: Version 31.04, concerning the month of April 2009.

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.

Added by David Harris on April 2, 2009 at 10:18pm — No Comments

My Pitch at Overhead Training Part II

Overhead exercise prescription, like any, begins with evaluation. Overhead pressing and weightlifting movements like the snatch and jerk are often prescribed with little hesitation. These movements require exceptional shoulder mechanics, and unfortunately, I believe, coaches already have a place for these movements in their programs before they ever see their athletes. Think about all of the variables that go into allowing the arm to elevate safely above shoulder height: lumbar and thoracic… Continue

Added by Joe Bonyai on April 2, 2009 at 3:30pm — 1 Comment

Does It All Come Down to the First Ten Yards

Not sure if it is OK to post links here to other sites so please remove this if it's a problem. I recently posted an article at about the above topic. I'll move it to the free area of the site so people can read it.

Added by Michael on March 31, 2009 at 5:15am — 5 Comments

My Pitch at Overhead Training Part I

Overhead training for "overhead" or throwing athletes has been debated in every forum and I completely understand if the topic is repetitive, but hopefully my response is not. I'm not sure when overhead training with overhead or throwing athletes incurred such a poor reputation, but I have some ideas as to why.

1) Poor program design. Too much pressing in general and not enough pulling will predispose any athlete to injury. From my experience even a 1:1 ratio won't do anything to… Continue

Added by Joe Bonyai on March 30, 2009 at 1:23pm — No Comments

Observations at Pan Am Trials

I had the real fortune of coaching at the National Juniors and was asked to help a friend's athlete at the Pan Am Trials. While watching warm-ups of Norik Vardanian, he efforts and movements were almost gentle. In Florida, and a little in my gym, we've been focusing on improving bar speed at light weights/empty bar. Norik's movements were in stark contrast to that. I haven't fully digested the significance of this. I also know from watching Randy Strossen's videos that only great weightlifters… Continue

Added by Joseph Hanson on March 28, 2009 at 2:36pm — No Comments

The Car

Your body is akin to a car. With this in mind envision the muscles on the front of the body as the body of your car. It can look fast and impressive but if you only have 4 cylinders you are going nowhere fast. This is a common mistake athletes make in preparation.

Now the backside of your body is your engine. Your lats, glutes, and hamstrings power locomotion. Extension is the mother of movement. These muscle groups need to be strong and powerful.

Your “core” or midsection… Continue

Added by sjsuassist on March 28, 2009 at 1:54pm — No Comments

Adaptation of Neuromuscular Coordination

You probably do not give much thought to Neuromuscular Coordination during your training. You will never hear a coach ask: "How fast do your neurons go?" or "How strong are your neurons?" A lot of coaches probably do not understand Neuromuscular Coordination and how it relates to training. I think this newsletter is going to be educational for us both, so first I must review the research of this topic and define Neuromuscular Coordination for you.

Neuromuscular Coordination is the… Continue

Added by Drew Heard on March 28, 2009 at 1:36pm — No Comments

Lats, but not Least Part II

By virtue of their attachment to the humerus and influence on core stability (Part I), the lats also play a role in shoulder health. The lats share an attachment to the inferior angle of the scapula, which gives them a line of pull to depress and downwardly rotate the scapula in direct opposition to the upper traps.

However, because of their linkage into the spine, the lats also influence shoulder mechanics by affecting posture. With the proximal attachment stabilized (pelvis, lumbar… Continue

Added by Joe Bonyai on March 26, 2009 at 11:00am — No Comments

Lats, but Not Least Part I

If you were asked what the function of the latissimus dorsi was, what would you say? Would it be adducting the arm and extending the arm - as occurs during a pull up or DB row? Would you take it a step further an add that they act as a humeral medial rotator? You could even add the eccentric function in which they decelerate the arm into flexion and lateral rotation. That would be a start.

The lats don't just directly affect movement of the arm. Their function and influence on… Continue

Added by Joe Bonyai on March 23, 2009 at 11:17pm — No Comments

NSCA Bulletin 31.03

For those interested, the latest NSCA bulletin has been published: Version 31.03, concerning the month of March 2009.

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.

Added by David Harris on March 21, 2009 at 12:30pm — No Comments

Thoughts from a Lawn Mower

Home on spring break in New England means one thing to my family, yard work. Even more confusingly, yesterday was my birthday and I found myself outside ripping figure 8's on my Cub Cadet chasing down stray leaves. Even worse, as I sat there, getting covered in a layer of sand that actually made me look like a glitter-pixy, I was thinking about how all this related to strength and conditioning.

But back to my grass-capades. My dad, I, and the wind are all taking turns moving some… Continue

Added by Joe Bonyai on March 19, 2009 at 11:22am — No Comments

How Do You Judge Athletic Success?

Below is an overview of how coaches base their judgement of athletic success based on the field of Sports Axiology. While each individual uses all three dimensions of value-based judgement, we all have one area that is usually the driver. Which dimension is your driver for how you base athletic success?

After surveying about 50 performance coaches at a recent national conference, the strength coaches (weightroom) were… Continue

Added by Jeremy Boone on March 17, 2009 at 11:44pm — No Comments

A Question Of Grip!

Guys, i cannot reiterate this enough but there's something that concerns me slightly about the lack of emphasis that gets put on one's grip strength. Call me crazy but does no-one use any form of grip training in their routine anymore?? It's something that baffles me to be honest, i mean, would you enter a cooking competition without first having perfected your pastry making skills? No you wouldn't, so why is it that it appears to be ok to train for a sport such as rugby where you need a grip… Continue

Added by zoran dubaic on March 17, 2009 at 7:26am — 2 Comments

The Foundation of Rotational Power Development: Part 2.5

Understanding the kinetic link principle should immediately reveal the differences between good and poor exercise selection for rotational power development. First, as the old adage states, it's all in the hips. A strong foundation is where it all starts. No need for sport specificity here, jumps, hops, bounds, O-lifts, deadlifts, and squats will do. As I mentioned previously in the series, a strong athlete is worthless if he or she can't move effectively. Isolated joint stability and mobility… Continue

Added by Joe Bonyai on March 16, 2009 at 3:00pm — No Comments

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