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Random Discussion

I think some coaches still think that you can either be a functional anatomy, corrective exercise coach, or a periodization-guru, squat heavy, mental toughness, load'em up coach. This is not the case. The most respected, sought after, financially successful (and if you're still not worried about the money you make at this point in the economy, I have no problem calling you crazy) coaches understand all sides of the field and have the unique ability to organize different ideas into a coherent… Continue

Added by Joe Bonyai on January 24, 2009 at 9:00pm — 1 Comment

Homemade Thick Grip Dummbells - FREE!

Often times my brother and I sit in the gym and think about how to make great interesting training impliments with normal gym equipment. If you have a barbell and a few clips you can turn it into a 2 inch thick grip dumbbell in less than 5 minutes!

Instructions to make a thick grip dumbbell:

1. Unscrew the pin off of the end of the bar (usually can be done by hand or with an allen wrench unless its a spinning power bar).

2. Load a weight all the way to the end… Continue

Added by Joe Hashey on January 24, 2009 at 12:54pm — No Comments

Walker School Combat Hard Combative Skills Demonstration

On January 22, we conducted our second Combat Hard Combative Skills demonstration at the Walker School in Marietta, GA. Big fun was had by all. Everyone that participated had an awesome time and really put forth some great effort. Thank you to all participants, Jerry Collett and Coach Ben Williamson for inviting us.

Added by Steven Mosley on January 23, 2009 at 8:00pm — No Comments

Stupid Textbooks

Muscle function changes with joint position. Muscles have many actions and shouldn't be classified generally as flexors, abductors, medial rotators, etc. Take some of the muscles surrounding the hip. All portions of the glute medius act to abduct the hip (whether that ability is compromised with hip flexion is up for debate). The anterior and middle portions have moment arms for medial rotation and the posterior fibers act as lateral rotators in 0 degrees of hip flexion. As the hip is flexed,… Continue

Added by Joe Bonyai on January 23, 2009 at 12:30pm — No Comments

More Soccer: High on LSD

Even if strength coaches understand the effects long, slow distance training for intermittent type sports,the larger issue may be convincing sport coaches to eliminate long distance fitness tests that coerce athletes into training for the tests, instead of competition. Here are some notes on the physical requirements for soccer and the consequences of endurance training.

Physical requirements and implications of training mode

A summary of the physical demands of soccer may… Continue

Added by Joe Bonyai on January 21, 2009 at 6:17pm — No Comments

Common Sense Coaching

Excerpt from Common Sense Coaching, originally published on

We can’t make coaching mechanical. Coaching isn’t based on numbers and percentages. We don’t build our foundation with one blueprint. We should put ourselves in the athletes’ shoes more often and recognize that our ego upsets our teams as much as their egos upset us. Coaching is really about applying the common sense we use everyday to our lives in the weight room. The rules are the same: less can be… Continue

Added by Joe Bonyai on January 19, 2009 at 9:00pm — No Comments

Soccer: Still an Aerobic Sport?

1.5, 2 mile, and 12 minute runs are still common evaluations that soccer coaches at all levels are using. Performance coaches are still culpable of building an "aerobic base" before progressing to interval or intermittent sprint training. Here are a few statistics taken from game motion analysis that breaks down the contributions from different intensities of running during elite and sub elite level soccer matches.

• High level soccer athletes spend approximately 60% of their time on… Continue

Added by Joe Bonyai on January 15, 2009 at 10:58pm — 1 Comment

One word to describe my training philosophy

A question was posed to our staff recently asking us to describe our training philosophy in one word or phrase. The first thing that popped into my head was efficiency. Essentially physical development is all about efficiency. Quality training is optimizing neuromuscular coordination. Correcting imbalances and teaching an athlete to reduce and produce force using the correct muscles at correct joint angles will place the body in a position to maximize force production with the least amount of… Continue

Added by Joe Bonyai on January 14, 2009 at 9:00pm — No Comments

Training Gymnasts

I think a lot of coaches will be thinking similarly, and that is to avoid too much specificity and think of them as athletes, not gymnasts. However, from my experience, basic components and exercises just didn't fit. I ended up making small adjustments based on events and injuries.

The floor and beam exercises require single leg balance exercises, like a scale, however, my athletes will make a single-leg RDL look like such (and its about everything we don't like: lumbar… Continue

Added by Joe Bonyai on January 13, 2009 at 4:03pm — No Comments

My thoughts on mentors

Originally posted as a reply in the Advanced Forum

I envy anyone who can make it on their own, and don't think you necessarily need to be an understudy for years. However, I don't personally like the explosion of young "experts". I was reading an article recently and the blurb at the end of the article (about the author) claimed that the author had helped athletes of all ages reach their full athletic potential. That's a huge claim to make. And when I… Continue

Added by Joe Bonyai on January 12, 2009 at 12:10pm — 4 Comments

Get your athletes to "eat their vegetables"

Excerpt from Get Your Athletes to "Eat their Vegetables". Originally posted on,, and

Don’t expect your athletes to “eat their vegetables” all the time if you don’t offer them “dessert” once in a while.

I relate a lot of what I think coaching should be to examples of good parenting. Parents are basically performance life-coaches. Some of us can remember how our mothers had to mix our veggies with mac ‘n cheese or… Continue

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

Diesel Crew, Synergy Athletics, Underground Strength, and AJ Roberts!

I had the honor of attending Zach EvenEsh’s strength seminar this weekend featuring AJ Roberts. It got CRAZY at Friday night’s strength seminar. 150 lb globe DB snatches, strict presses of 150 and 130 lb dumbbells, dips with 12 chains (240 lbs), easy levering of a 16 lb sledge, two 45 lb hub pinches then cleaned and pressed (WOW), atlas stone lifts, chain pressing, incredible grip feats and much much more.

I went down with a bunch of guys from the Diesel Crew including Smitty, Brad,… Continue

Added by Joe Hashey on January 10, 2009 at 10:35pm — No Comments

Team Warm Up and Prehabilitation

Excerpt from Team Warm Up and Prehabilitation. Originally posted on,, and

Every coach will agree that movement preparation, warm up, whatever you may call it, is extremely important. Early in my teams’ programs, I coach prehab and movement preparation like any other exercise. My warm ups are designed as “previews” to that day’s workout and so many of the mechanics I include during warm up will be utilized later on. During… Continue

Added by Joe Bonyai on January 10, 2009 at 12:30pm — No Comments

Creative Gym Equipment - Thick Grip Pick Ups

Wednesday is usually our day off, but we go hang out in the gym and mess around. Today we came up with five creative ways to use a bar end for grip training. The first one is a thick grip for dead lifting.


Added by Joe Hashey on January 7, 2009 at 3:06pm — No Comments

Lower Body Training Clips - Pulling Against Chains

Today was a particularly good training day. After all the clients left, two friends of mine came over to get after a lower body day. Both of these guys are strong and competitive, which makes quality training partners. John Frieser and I played college football together at Colgate, and he went on to NFL Europe. Tyler is now Colgate football player from our area and we are always willing to help out serious atheltes!

We started with some heavy box squats and then moved on to pulling… Continue

Added by Joe Hashey on January 4, 2009 at 8:31pm — No Comments

Upper Body Training - Rope Battling and Banded Overhead Press

I’ve posted a few youtube videos of lower body training (BOX JUMP BATTLE AND LOWER BODY CLIPS and DYNAMIC EFFORT LOWER FOR ATHLETES). I will be posting a video up of our Repetition Effort upper body training day, however here are a few pictures so you get the picture!

Ballistic Bench Press

Band Resisted Overhead Power Press

Rope Battling The 60 feet long, 3 Inch Monster Rope…


Added by Joe Hashey on January 2, 2009 at 10:00pm — No Comments

B Day Workout

Today is my 22nd Birthday so in honor of that we did the 22 workout.
Pull Ups1x22
Cambered Bar Back Squat with 225 1x22
Bench Press 185 1x22 this was miserable for me
1a KB Swing 1x22
1b Glute Ham 1x22
1c Hanging Leg Raise 1x22
1d Plate Curl 25kg 1x22
2a Hub Hold Each Hand 22secs 25lb
2b Hex Pick up 1x22 35lb
Time to eat!

Added by Richard Canter on January 1, 2009 at 10:29am — No Comments

Top Five Fitness Trends of 2008

I wish this post with paste over here, but the videos aren't working and I have to get to New Years with the wife!

Here is the original post, please check it out and respond with your opinions!:

Happy New Years! -Joe

Added by Joe Hashey on December 31, 2008 at 8:49pm — No Comments

ME Bench

REV Band Bench w/ Greens

Barx5 135x5 225x5 275x3 315x1 365x1 375x1 385x1 (Youtube)

Bench Press no band 225x3x5

Log Press 3xwhatever 86kg (Youtube)

1a E Row 3x10 155

1b Dips 3x25

2a Lat raise 2x10 30

2b DB curl 2x10 30

2c Chin Ups 2x3

Neck with band 1x20 front and back

3a Rope Climb 3x3trips (up and down=1trip) (Youtube)

3b BS Flys… Continue

Added by Richard Canter on December 30, 2008 at 1:03pm — No Comments

Strength and perfomance articles videos etc

We plan on adding an athletic performance section to our website. Any submissions are welcome from this network. We are currently working with a few NHL and Major Junior hockey players and will be including this information shortly.


Added by Anthony McGarr on December 30, 2008 at 3:05am — No Comments

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