Synergy Athletics Program Design Seminar Recap

This weekend Todd and I attended Joe Hashey’s program design seminar at his gym, Synergy Athletics in Endwell, NY- and wow!  First off, I want to start by saying that Joe is a good dude…  Have you ever had that teacher that really connects with the students in a fun manner, meeting them at their level, and yet manages to still be an amazing mentor through and through?  Well that, my friends, kind of sums up Joe Hashey.  There were athletes walking in and out of the gym throughout the day and there was no denying that he has an amazing relationship and the utmost mutual respect with each and every one of them.  That is real coaching…

Anyways, let’s get on with the seminar recap!  The seminar was a perfect blend of lecture (very interactive) and hands-on training.  We started the day at 10am with introductions and got straight into discussing GPP, max effort, repetition effort, and dynamic effort training exercises.  From there we used Joe’s template for designing conditioning programs and tore apart the demands of a few sports (football, basketball, MMA, and baseball), and did just that.  Using work:rest ratios, muscles used, and proper conditioning choices we each came up with a program for the respective sports.  What I really liked was that we each presented our ideas to the group and discussed them- trading ideas and tips along the way.  I think we can all be found guilty of thinking too inside the box sometimes, and this is a GREAT way to get exposed to other great ideas.

It was at this time that we dove headfirst into a proper warm-up, and landed on the rocky bottom of a gorge from Joe’s dynamic effort workout…  Okay, so maybe I embellish things, but it was a solid workout that left everyone ready for lunch (that is, if you could stomach it).  I don’t want to give away the secret sauce, but let’s say Joe likes medicine ball throws, sleds, ropes, and all that fun stuff!  Did I mention that he likes medicine ball throws?

So after lunch we talked some more before we got into our max effort lower body workout.  It was awesome to get to deadlift with guys like Joe Meglio, John Gaglione, Joe Hashey, Todd, and the rest of the attendees…  These are some strong dudes.  After we manhandled some deads we picked up the pace and tore through a pretty awesome tri-set circuit and wrecked shop on some sleds. 

To wrap things up we each designed the first two weeks of a six week program for our main sport and broke them down as a group.  Finally, we discussed muscle recovery techniques…  It was at this point that someone opened their big mouth and thought we should go over battling ropes, which led to one final challenge that put us all out.  Done, done, and done!

If you get a chance, get to Joe’s next seminar!  Check out his website and follow him on Facebook.  He is constantly posting some pretty awesome material on YouTube as well, which you’ll find on his Facebook page…


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Chris Merritt

Strength Coach/ B.S. Kinesiology, Pennsylvania State University/ FMS/ Functional Range Conditioning Mobility Specialist/ Certified Kettlebell Instructor/ Owner of Beyond Strength Performance and Beyond Strength Performance NOVA

1 Comment on Synergy Athletics Program Design Seminar Recap

  1. Great post Tod! Looking forward to hearing more from you! Good luck with the new spot!

    -Coach Gaglione

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