Blog - BONVEC STRENGTH

The Principles of Performance Podcast – Autoregulation and Constraints Based Training

I had the pleasure of chatting with Eric D’Agati and Mike Perry of the Principles of Performance Podcast a few weeks ago and the episode just dropped today! We talked about: Using autoregulation to help athletes and lifters make better training decisions Constraints-based coaching to speed up the learning process The pros and cons of …

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Case Study: How to Stop Yanking Your Deadlifts

Case Studies / By tonybonvechio

Michael possesses enthusiasm and aggression that’s hard to teach. It’s served him well, until a habit of yanking the bar too hard off the floor while deadlifting began to limit his strength. This case study explains how we got Michael to be more methodical with his approach and ultimately improve his deadlift. Do YOU have …

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Case Study: Squat Knee Position

Case Studies / By tonybonvechio

Shay has been working hard to improve her knee position during squats. However, it’s not the knees themselves that are the issue, but rather what happens to Shay’s hips when the knees cave in. Check out her case study to see what she’s worked on to improve her technique and nail a big squat rep …

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Case Study: 125 lb Total PR in just 9 Months?!

Case Studies / By tonybonvechio

Usually when powerlifters set huge total PRs, it’s because they’re newbies or haven’t competed in a long time. That’s not the case for Nick, who added 125 lbs to his total in just 9 months – even as an experienced lifter. How did he do it? We discuss in this week’s case study. Do YOU …

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Case Study: How to Use Top-Down Programming

1 Comment / Case Studies, Program Design / By tonybonvechio

Fresh off a bronze medal performance at the Arnold Classic, Nadia likes to use top-down planning – that is, planning out specific sets, reps and weights far ahead of time – as they prepare for a meet. This is NOT the ideal way for most lifters to optimize performance for a meet, but it works …

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Case Study: Navigating a Knee Injury

Case Studies / By tonybonvechio

After a successful college softball career, Sophia set her sights on making serious gains in powerlifting. However, a fluke ACL tear planted a significant obstacle directly in her path. Rather than sitting on the sidelines, Sophia doubled down on what she COULD do, played the long game and is now stronger than ever. Do YOU …

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Case Study: Using the “Wrong” Bench Press Cue

Case Studies / By tonybonvechio

A verbal technique cue is only as good as the lifter’s ability to understand and execute it. Dan recently hit a major bench press milestone once he discovered that the “wrong” cue actually got him to dial in a better bar path and stronger lockout. Do YOU have a technique issue that needs solving? We …

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Case Study: Conventional or Sumo Deadlifts?

Case Studies / By tonybonvechio

Jake struggled with hinging his hips when he first started lifting with us, but showed promise as a sumo deadlifter. By training conventional and sumo deadlifts simultaneously, eventually Jake landed on the best option for him and pulled his first-ever double bodyweight deadlift. Do YOU have a technique issue that needs solving? We can help! …

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Case Study: Bench Press Bar Speed

Case Studies / By tonybonvechio

Not every lifter needs a technique overhaul to get stronger. Sometimes, you need to build up strength and size in certain muscle groups to match a lifter’s self-selected technique. In Mark’s case, we didn’t change his bench form, but rather, hammered his triceps in order to improve his bar speed. Do YOU have a technique …

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Case Study: Squat Depth Consistency

Case Studies / By tonybonvechio

Like many powerlifters, Wanda found herself flirting with squat depth in training. She worked hard to squat below parallel consistently and we used some reliable strategies to make sure her squats were low enough on meet day. In the end, she went 3-for-3 at her meet and set a 23-pound meet PR. Do YOU have …

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