Strength Performance Network

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Tools in the Toolbox

I think it is safe to say that no one method of training is the absolute best. If that were the case, everyone would be utilizing the same method. I prefer the approach that each training philosophy is unique and should be treated as such. Whether it is Plyometric, High Intensity, Westside, Olympic, Functional, Strongman, Martial Arts, Bodybuilding, etc… (the list goes on and on) – it is my belief that each system has merit and thus has its place within the training regimen. The key, however,… Continue

Added by Glenn Cain on February 24, 2009 at 1:09am — No Comments

Back-engineering Shoulder Pathology Part I

T’s Y’s, I’s, W’s, and L’s should contribute as much to a shoulder prehab program as they do to the alphabet. That’s about one fifth. In order to reduce the risk of shoulder injury, coaches should include every aspect of their programs as prehabilitation. Properly coached training, from dynamic flexibility to deadlifts will contribute to the health of the shoulder. Here is a simple outline of how:

• Most shoulder pathologies are caused by a lack of dynamic stability of the head of… Continue

Added by Joe Bonyai on February 23, 2009 at 12:02pm — No Comments

Web Site

Check out my website @

Added by Dr.Ralph Cornwell Jr on February 22, 2009 at 2:38am — 2 Comments

S&C coaches or the Athletes

It is interesting to see the workout plans from different schools, because it just supports my coaches philosophy that "it ain't about the X's & O's, it is about the Jimmy & Joes!!" Basically, regardless of how good of a coach that you think that you are, it still boils down to having the right/talented players. It also further supports my idea about the strength & conditioning field, that the exercises are universal/basic, but it is just a matter of how you develop/design your… Continue

Added by Bruce E. DeWalt Jr. on February 20, 2009 at 9:00am — 1 Comment

More Biomechanics Mess

Biomechanics terms get thrown around used, maybe abused, very often by strength coaches. I don't like to waste time worrying about semantics - there are much more important things. However, sometimes a keen ear can really open your eyes to something. I know for one I didn't realize how loosely I like to talk about length tension relationships.

When it comes to posture, it's very easy to generalize that suboptimal posture will lead to suboptimal "length tension relationships" and… Continue

Added by Joe Bonyai on February 19, 2009 at 4:20pm — 1 Comment

Better Posture to Avoid "Groin" Pulls

This post probably could have been titled Better Posture to Avoid ______ Pulls. Better posture should be a stand-alone priority of a training program. Better posture will ensure optimal length tension-relationships of the muscles surrounding joints, which leads to optimal neuromuscular efficiency..but anyways.

Injuries to the adductor muscle group can be caused by many things: dormant glutes, restricted hip mobility, overuse into extension, abduction, and external rotation, trigger… Continue

Added by Joe Bonyai on February 16, 2009 at 10:30am — No Comments

Athlete Motivation - Resume Building

I am piloting a new motivational technique I came up with while sitting in the gym the other night. I like to call it “Resume Building.” Here is the constant that I depend on for this technique to work - the athletes must be competitive. If they aren’t, perhaps they should pursue different endeavours! However, if they are competitive, this should work!

Resume Building Guidelines

1. I gave my athletes a sheet of paper with their name on it.

2. I instructed them… Continue

Added by Joe Hashey on February 14, 2009 at 1:14pm — No Comments

Don't Let Prehab Make Things Worse

A well-coached, appropriately designed program has a element of prehabilitation in every piece from warm up to warm down. However, exercises that are generally considered as prehab, such as prone trap raises, glute activation and corrective mobility exercises are vulnerable to abuse as much as any other component. It is very easy to program prehab within a workout and expect a team of athletes to perform the exercises correctly on their own while we focus on more complex lifts. By design,… Continue

Added by Joe Bonyai on February 12, 2009 at 8:30am — No Comments

Perspective on Team Program Design

A goal when designing programs for teams should be to address each individual's weaknesses, without "revealing" them. It's usually not practical to create a program for each athlete on a large team, however a uniform program doesn't exactly follow the principles of specificity and take into consideration individual differences. Special programs for injured athletes are appropriate, but don't undermine the psychological effect of injury - the athlete already feels debilitated or incapable. A… Continue

Added by Joe Bonyai on February 9, 2009 at 8:00am — 2 Comments

I'm new to the site and figured I would just post a link to my posts on blogger for right now.

Added by Dan Allison on February 8, 2009 at 8:31pm — No Comments

Post Pregnancy Training

Last week, I started training again after having a baby 3 weeks ago. My lower body days are still light. I plan on doing a bench meet in April.

Sunday Feb 1

Bench Press





2 Board Press



mini band pullaparts 3x15

mini band snatches 3x15

KB Ext. 3x10

Tuesday feb 3

Reverse Hypers 2x12

Lunges 3x6 each

Glute Hams 2x10

Pulldowns 3x12

Calf Raises… Continue

Added by Julia Ladewski on February 8, 2009 at 3:55pm — No Comments

For amazing abs!

This product is what i used to get amazing abs.

I was a little unsure of it at first but it really is totally different than i had previously used.

Here is the link to it....

Added by James White on February 8, 2009 at 2:44pm — No Comments

Want to CRUSH your competition? Bull Strength Released!

The Bull Strength Training Manual will be released SUNDAY, FEBRUARY 8th at HIGH NOON! It will be on sale for 1 week, so everyone close to Synergy Athletics can purchase it cheaper, then the price will increase. Check it out at BULLSTRENGTH.COM

Here is what you can expect from Bull Strength:

-Bull Strength Program and Template for easy use.

-Sport considerations for every athlete.

-Unique and proven upper body… Continue

Added by Joe Hashey on February 7, 2009 at 3:45pm — No Comments

The Epic Rating

During the January '09 Sport Specific Conference, Boyd Epley, one of the foremost authorities in the Strength and Conditioning profession, presented the "Epic Rating". This rating was designed so that a strength and conditioning professional can accurately test athletes to determine which athletes on a given team have the most athletic potential. I'm interested in hearing what others think of the use of the "Epic Rating". As such, I'm including below text from a recent email sent by Boyd… Continue

Added by David Harris on February 6, 2009 at 3:30pm — 2 Comments

Cues for Plyos and Landing

I love the simple idea that athletes should start and land in the same position for both single and double leg plyos.

Once an athlete learns how to land with good mechanics, I cue to "land strong". When we work on individual jumps, hops, and bounds I want landings to be stuck with good form, with the idea that the athlete should/would be able to jump or hop quickly out of the position they landed in.

I've gotten away from cueing to "land soft" or "quiet". In order to keep… Continue

Added by Joe Bonyai on February 5, 2009 at 9:35pm — No Comments

Joint Mobility and Soapy Pickle Jars

Unlocking the t-spine, allowing it to rotate and improving extension will help to correct a variety of shoulder, elbow and even low back issues. However, in order for the t-spine to move optimally, the muscles securing the pelvis and lumbar spine must be working accordingly. The consequence of weak LPHC stabilizers results much like trying to open a soapy pickle jar. If you were grasp the jar with one hand and attempt to turn the lid with the other, you wouldn't be able to create enough torque… Continue

Added by Joe Bonyai on February 2, 2009 at 2:30pm — No Comments

Sots Press

What does anyone know about the "Sots Press"? All I have gathered so far is that it is basically a power clean/squat clean and after the clean has been caught and in the receiving position, you then hold that position and press the barbell over your head. It's a pretty tough lift, and I was wondering if anyone else has heard anything on it.

Added by Dallas Daniels on January 31, 2009 at 9:36pm — 3 Comments

East Paulding High School

On January 27, we conducted our third Combat Hard Combative Skills demonstration at East Paulding High School in Dallas, Georgia. It was a great pleasure to spend time in a fantastic facility and work with some great kids who showed courtesy and tremendous heart. We were truly impressed with their enthusiasm. My thanks to Jeff Edwards for facilitating this opportunity, to all the coaches at East Paulding who took the time to observe our program in action, and to the football players who gave… Continue

Added by Steven Mosley on January 30, 2009 at 8:42pm — No Comments

Everything I know, I learned from...

Rocky. It was a Stallone weekend on AMC and yea, I watched the Rocky marathon, again. What don't we learn from the Rocky series? It displays what true love should be. It demonstrates the differences between Personality and Character (pick up a Stephen Covey book if you don't know what I'm talking about). I know now that real men eat lightning and crap thunder. And Rocky V? Well, we all make mistakes. Most importantly, it teaches us that for a 45 minute fight, you have to train for 45,000… Continue

Added by Joe Bonyai on January 29, 2009 at 8:30am — No Comments

"Please" is allowed in the weight room

I hate listening to my voice on answering machines; I would never guess that I sound like I do. But as coach, we need to listen to ourselves more. Why? Because just like most situations in life, it's not what you say but how you say it. The type of tone that I couldn't handle as an athlete was the "do it because I said so", or a tone that made me feel like I was below my coach. I don't know what I sound like to my athletes, but I do have one goal, and that is to present myself in front of 60… Continue

Added by Joe Bonyai on January 27, 2009 at 10:30pm — No Comments

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