Change of pace. It's football's last lift of the school year so in honor, here's some dessert for all the hard work they've put in - two ways to blow up the arms for the summer.
1) Triceps - EZ Bar Pullover to Extension. This begins by looking a lot like a skullcrusher, nosebreaker, whatever you like to call it. While your supine on a bench, lower the bar to your HAIRLINE. Once you get here lower your arms and bar towards the ground, like a traditional DB Pullover. Keep the arms… Continue
Added by Joe Bonyai on May 1, 2009 at 10:41am —
I'm sick, with flu-like symptoms - so needless to say I'm a little anxious and overly sensitive to statements like this. I can't count how many times I've heard my athletes come to the weightroom with this type of news. Along the same lines, "I hurt my wrist, so no upper body today" or "my back's tight, so I'm not supposed to lift today." I hate this, I really hate this. I don't hate the fact that the athlete needs to adjust the workout, I really don't. I hate the fact that someone told them… Continue
Added by Joe Bonyai on April 29, 2009 at 6:35pm —
In Part I, I mentioned how the deep rotators of the hip are often neglected, and that the "rotator cuff" of the hip should be treated much like that of the shoulder.
Treating hip function is similar to the treating the shoulder in some other ways as well.
1) Build a stronger "boat". You've probably heard the saying "you can't shoot a cannon from a canoe". At the shoulder, this means the scapula must be stable against the torso in order for the shoulder to work safely. At… Continue
Added by Joe Bonyai on April 23, 2009 at 6:22pm —
I have had quite a few coaches say that they are interested in attending the Coaches Night Out event next Monday night. For those that would like to attend the registration deadline is this Thursday April 23, 2009!
Don't put it off and go ahead and register for this fun event!
Contact me with any questions that you may have.
See you there,
Added by Jeremy Boone on April 21, 2009 at 1:44pm —
I posted a video of a simple medicine ball progression, in which I tried to demonstrate the dissociation and subsequent linkage between the hips and torso during a rotational movement. I think from the angle of the camera, you get a pretty solid idea of how the hip-hinge pattern plays such a critical role in rotational power development. If you pause the video to the starting position, kneeling or standing, you see the same hip-flexion angle of a base athletic position. This position is also… Continue
Added by Joe Bonyai on April 20, 2009 at 6:38pm —
Lloyd Fitness & Performance in Richfield, WI is looking to hire quality fitness professionals. We cater to three types of individuals at our facilty: General population, Athletes, and those with special concerns such as recovering from injury or musculoskeletal problems. We have a positive environment and are a results-oriented facility. We believe in offering the highest quality of service to our clientele. We expect nothing less from our trainers. If this is the type of facility you would… Continue
Added by Sara Lloyd on April 20, 2009 at 5:31pm —
Hi everyone. We're introducing a new feature to Strength Performance members: The capability to update your Strength Performance profile with videos and/or photos via your mobile phone!
If you'd like to update your profile with videos and photos via your mobile phone, simply follow these steps:
1.) Click on, "My Page" from the top menu
2.) Click, "Settings" from the menu on the right side of the screen (under your name)
3.) Scroll to the bottom of the page and… Continue
Added by David Harris on April 17, 2009 at 11:00pm —
One way to address dysfuntion at the hip and shoulder is to fix the pevlis and scapula. Improving pelvic and scapular stability will give the muscles, which dynamically stabilize the bones of the hip and shoulder, a mechanical advantage. In this way, glute activation, hip extension patterns, and scapular stability exercises all play their part.
Another way, which is most commonly addressed at the shoulder, but not the hip, is to improve the functioning of the smaller, deeper muscles,… Continue
Added by Joe Bonyai on April 16, 2009 at 11:20am —
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 —
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
Added by Joe Bonyai on April 13, 2009 at 10:30pm —
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 (www.canski.org).
to view the Gold Medal… Continue
Added by David Harris on April 12, 2009 at 10:05pm —
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 —
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 —
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 http://www.strengthcoach.com 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 —
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 —
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 —
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 www.strengthcoach.com 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 —
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 —
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 —
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 —