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Bill DeLongis

@billdelongis

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Head Strength Coach at Trinity College
On the side: USA Hockey, Adjunct at CCSU, NSCA SIG Chair for Hockey
RSCC*D, CSCS*D, FRCms, Pn1, RPR3

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A world without a barbell in your elbow crevices is a world not worth my presence.

Here is a 540 Beltless Zercher for my elbows and your viewing pleasure.

Another @sorinex_squatober in the books.

#elbowcrevices #squatober #zercher #zerchersquat #zerchersquats #liftweights taken in Trinity College by @billdelongis

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a year ago

Got married taken in Lake Zoar by @billdelongis

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3 years ago

This team will always have a special place in my heart.
#worldchamps #usahockey taken in Switzerland by @billdelongis

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3 years ago

What gets measured gets improved.

We used a 6 × 30 yard repeat sprint test with 20 seconds of rest after each sprint to assess two qualities:

⚡ Speed: How fast is the athlete’s best sprint?

🔁 Repeatability: How closely can they maintain that performance across all six efforts?
Plotting best sprint time against percentage decrement gives us four profiles that can help guide training:
🟢 Fast + Higher Repeatability
Continue developing both qualities.
🟠 Fast + Lower Repeatability
Maintain sprint speed while improving the ability to reproduce it with limited recovery.
🔵 Slower + Higher Repeatability
Prioritize acceleration and sprint speed while maintaining conditioning.
🔴 Slower + Lower Repeatability
Develop both qualities, using other testing and training history to determine the initial emphasis.

The quadrant cutoffs come from our team averages. These profiles give us a starting point for individualizing training. We also consider average sprint time and the full testing picture when deciding what each athlete needs.

Swipe to see how the team results translate into an individual player report.

Inspired by @ryan.sportsci’s quadrant approach.
All athlete names shown are fictional.

#sportsscience #strengthandconditioning #speedtraining #repeatsprintability #sprint taken in Hartford, Connecticut by @billdelongis

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a day ago

Run Specific Ankle Isometric + 10/5 RSI on the PlyoMat

Influenced by the work of @alex.natera , our football skill group performed this pairing: a 10-second ankle isometric followed by the 10/5 RSI test on the @plyomat_aat .

Run-Specific Ankle Isometric
Place the ball of the foot on a plate or platform directly under the bar. Keep the working leg extended with the ankle neutral to slightly plantarflexed. The intent is maximal effort throughout the hold.

10/5 RSI
Stay tall with minimal knee bend. Aim for height while keeping ground contact time short, rebounding immediately into the next jump. Keep arm position consistent and stay in the same spot throughout all 10 reps.

Shoutout to @straydog_strength for the Triphasic ISO Cups we’re using in this setup.

Athlete: @bryceferrell_

#strengthandconditioning #isometrics #footballstrength #speedtraining #plyometricstraining taken in Hartford, Connecticut by @billdelongis

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4 days ago

Hip Overcoming Isometric + Band Oscillatory Hamstring

Influenced by the work of @alex.natera and @triphasic_training , our football skill group performed this pairing for 3 rounds of 10 seconds per exercise at our Thursday High Snap Group lift.

Hip Overcoming Isometric
Drive the heel down into the box as hard as possible. Keep the foot pointed straight up toward the sky without allowing the femur to externally rotate. The intent is maximal effort throughout the hold.

Band Oscillatory Hamstring
In this phase, the leg stays in contact with the band throughout every oscillation. We are not allowing the leg to leave the band.

#isometrics #hamstringworkout #strengthandconditioning #speedtraining #footballstrength taken in Hartford, Connecticut by @billdelongis

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9 days ago

GHR Manual Resistance Leg Curl

We use the @sorinex Glute Ham Roller for a lot of different exercises, but finding ways to progressively overload the leg curl has always been a challenge.

Enter the Manual Resistance Leg Curl.

The partner pulls against the roller during the eccentric to create additional overload. Resistance can also be applied during the concentric or during isometric holds at different points throughout the range of motion.

A few coaching considerations:
• Match the strength curve. The athlete will not have the same force capabilities at every point in the rep. The partner should increase or decrease resistance based on the position.
• Keep the resistance smooth. The goal is added tension, not sudden pulling or jerky changes in load.
• Communication matters. The athlete should be giving feedback if they need more or less resistance.
• There are multiple ways to progress it. Increase eccentric resistance, add concentric resistance, extend the eccentric duration, or add isometric holds at different positions.

#hamstringcurls #legcurl #sorinex #strengthandconditioning #posteriorchain by @billdelongis

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11 days ago

My child needed a new book

#childrensbook #childrensbookillustration #childrensbooks #childrensbookstagram #storytelling by @billdelongis

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a month ago

Honoring the past and inspiring the future with some weight room upgrades.

#nsca #strengthandconditioningallamerican #allamerican

Honoring the past and inspiring the future with some weight room upgrades.

Our space is now officially named the Hazleton Sports Performance Center in honor of longtime Trinity Athletic Director Rick Hazleton.

Our space is now officially named the Hazleton Sports Performance Center in honor of longtime Trinity Athletic Director Rick Hazleton. by @billdelongis

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2 months ago

Game Day

USA vs. Canada

#usahockey #squad #squadgoals #motivationalspeech #usa by @billdelongis

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2 months ago

Thrilled to be back working with the USA Hockey U18 team! 🇺🇸🏒

Here’s a look at a little team competition we did last week. Always a great time finding ways to challenge the athletes, build some competition, and bring the group together.

#USAHockey #U18 #StrengthAndConditioning #TeamCompetition #teambuilding taken in Lake Placid Olympic Center by @billdelongis

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2 months ago

We recently had the @yale_strength staff stop by for an in-service where I presented on manual resistance training.

If you’d like the presentation along with video demonstrations of 46 different manual resistance exercises, comment MRT below and I’ll send it over for free.

I’ve been using manual resistance training in my programs for over 15 years, and it’s one of the most versatile tools a coach can have in their toolbox. Whether you’re training large groups, traveling with limited equipment, working around injuries, or simply looking to keep training engaging, MRT has a place.

#manualresistancetraining #manualresistance #strengthandconditioning #workout #strength taken in Hartford, Connecticut by @billdelongis

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3 months ago