weight room Archives | Perform-X Training Systems

07 Jan

Retrofit your weight room to improve strength & power: a case study

In this blog, George Filipiak, better known as “Coach Flip”, from Roosevelt High School in Wyandotte, Michigan shares his experience with Perform-X.

Coach Flip was first introduced to Perform-X at the Spartan Strength and Conditioning clinic at Michigan State University. He had his racks and…

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06 Nov

Inside Pine Crest Swimming Performance Program

This blog is based on a Q&A session with Pine Crest swimming coach Katelyn Miller and strength and conditioning coach Tim Hibbs. For more than 80 years, Pine Crest School has been at the forefront of providing an educational experience rooted in academic rigor…

Plyometrics strength training weight room

31 Oct

How to Launch a Human Rocket: The Jump-X

By Jason Avedesian, MS, CSCS, PhD Candidate @ UNLV Interdisciplinary Health Sciences (Biomechanics)

A previous blog addressed the importance of developing lower body strength and power for athletic performance and reducing the risk of injury. Strength and conditioning coaches can utilize a variety of techniques…

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29 Oct

Northwestern Leads Way in Innovative Sports Performance

The Innovators
One of the objectives of the Northwestern Sports Performance program is to “strive to be leaders in the industry, providing exemplary service to our student-athletes along with being at the forefront in current advances in the sports performance field.”

From this statement, it should…

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08 Oct

Tools of the Trade: Trak-Rak

The barbell is arguably the single most important tool when it comes to strength training. However, the centerpiece of most weight rooms is the ‘rack’. These metal cages were originally developed to serve as a mechanical spotter for heavy loads during squatting and hence…

functional movement high school Middle School weight room Youth Athlete

12 Jun

A Checklist for Designing Strength and Conditioning Programs

By Joe Eisenmann, PhD

In my role here at Perform-X, I get a chance to ‘coach the coaches’ and also learn from them. These coaches range from volunteer high school coaches with little educational background in strength and conditioning to well-educated and certified strength and…

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01 Jun

5 things to remember for summer workouts

By Joe Eisenmann, PhD

This blog serves as a follow-up to a recent tweet, and allows for the opportunity to expand a bit on each key tenet or basic principle of strength and conditioning.

Summer offers a two-month window to focus on training and conditioning for…

high school Middle School strength training weight room

26 Apr

3 things every high school coach should know about training the female athlete

The National Federation of State High School Associations estimates that there are approximately 3.4 million females who participated in high school sports during 2016-17. High school sports provides a myriad of physical, mental and social benefits for girls. But, female athletes also need to…

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10 Apr

Training Considerations for Improving Muscular Strength: Q&A with Dr. Tim Suchomel

Muscular strength and power are critical for athletic performance, and most, if not all, coaches recognize the importance of resistance training in the overall program. However, this also leaves the question – what is the best way to train my athletes? This certainly opens…

functional movement Resistance Cords strength training weight room

19 Mar

The Anatomy of a Perform-X Training Session

By Dan Hutchison, MS, ATC, CSCS

How do you design and “flow” your training session? Do you write out the workout on the whiteboard or hand out a workout card and let the athletes have free reign of the weight room for an hour? Or…