Strength N Honor Training & Nutrition

01/22/2026

Is your athlete dragging after school and running out of gas at practice?
Low energy 😣 = low fuel ⛽️

Quick carbs plus a little protein before practice can be a game changer ⚡️⚡️⚡️

Save this, share it, and comment “FUEL” below for our pre-practice snack list.

01/18/2026

PARENTS YOU NEED TO HELP CREATE THESE HABITS TO SET YOUR YOUTH ATHLETE UP FOR SUCCESS ‼️

Missing these three things are quietly destroying your youth athlete’s performance…

1. Sleep for Young Athletes
Late nights with phones, iPads, gaming systems, and TV are silently killing recovery, focus, and muscle growth.
Youth athletes need 9–11 hours of quality sleep every night to support speed, strength, coordination, and injury prevention.

2.Sports Nutrition for Kids & Teens
Most kids are under-eating on protein and under-fueling calories. Most parents rely on processed snacks instead of real performance foods.
You can’t build strong, fast, confident athletes without proper whole food nutrition.

3. Consistency & Commitment in Training
Skipping practices, missing workouts, and showing up inconsistently leads to slower progress, more injuries, and stalled development.
A Youth athlete’s performance requires commitment, structure, and consistency.

Talent alone doesn’t separate athletes
Daily habits and being an athlete 24hrs a day do❗️

Better sleep.
Better nutrition.
Better training consistency

COMMENT “COMMITMENT” below and get our free athletes Dailey habit check list 📋

01/05/2026

YOU CANT DO 30 STRAIGHT PUSH UPS⁉️👀

Use these 3 exercises to get get there!

1) MAX EFFORT PUSH UPS - with good form and full range of motion perform an all out set to failure. Keep core tight , glutes tight and head looking down. I like using a water bottle to as a gauge for going all the way down. Chest hits the water bottle and drive up. Rest 3 minutes and hit another all out set trying to match your first set. Beginners may have to start w push ups from your knees until you can get more then 10 regular push ups. Be sure to use full range of motion!

2) HAND RELEASE PUSH UPS - these help the drive phase of the push up and are great for increase your bench especially strengthening the bottom concentric range of the exercise coming off your chest.

3) FEPU (FEET ELEVATED PUSH UPS)- depending on you fitness level start off with smaller elevations. Same good push up form as always. Here you are looking to get 50% of the reps of you (MEPU) Max effort reps

You can do these w any workout program you are on or on their own.
2-3 sets of each exercise 3-4 times a week will have powering through reps you have never touched before!

COMMENT PUSH-UP and we will send you our 40 DAY PUSH UP PROTOCOL FOR FREE‼️👀
Guaranteed to get you to 30 pushups straight and BEYOND !

01/01/2026

.girls.lax winter break is for getting better. The 2025 State Champs getting performance sessions in over winter break.
We started off w our upper body mobility and pre hab work with bands then moved to our low and mid level plyo ladder work.
Next we worked on acceleration with push up sprints to help teach and reinforce proper shin angle w force production into the ground after 3 segmented reps we got 4 max effort reps in.
Strength protocol today was a contrast superset of front squats followed immediately by stair plyos to enforce explosiveness. Hamstring rollers w bands for accommodating resistance in a 15 rep scheme and hammer curls for forearm strength.

12/29/2025

Strength N Honor Training & Nutrition Steve Konopka Cpps
Athlete putting in the work!

Photo: Max Konopka celebrates with longtime coach, TJ Silva, after capturing the Ironman title. Photo by Sam Janicki. Editor’s Note: This article appeared in WIN’s Volume 32 Issue 4, which printed Dec. 19, 2025. By Tristan Warner There are 490 miles that separate Greens Farms Academy in Westport...

12/02/2025

3 mistakes athletes make at the end of their fall season.

1) letting nagging injuries linger-
Take care of anything that’s dinged up, most times 2 weeks of some physical therapy and rest will heal up nagging issues ensuring they won’t continue or become bigger problems.

2) hitting the weight room full force-jumping back into a full strength cycle can really lead to setbacks. Your body needs a hypertrophy phase to build its muscle back up to be able to handle the rigors of a proper strength training cycle. Work on form and full range of motion in all movement patterns. Keep sets in the 7-12 rep range for the first 2-4 weeks to build your armor back up.

3) sitting around doing nothing - some athletes shut it down completely post season. While athletes do need to rest to get their bodies recovered 3 to 4 days of active rest with walking , stretching , foam rolling should be enough.
Get your 8-10 hrs sleep and get your nutrition back on track.

11/21/2025

BREADLESS BREAKFAST BURRITO!

•Whole milk mozzarella
•Pepperoni (or Turkey bacon)
•3-5 eggs
•avocado spray
• everything spicy

Broil cheese and pepperoni
Watch closely burns quickly you want it to crisp and start to brown.

Let cheese completely cool to room temperature

Fry or scramble eggs

Add seasoning

Add 2-3 tablespoons of marinara sauce or chopped tomatoes

Combine / fold / press / DEVOUR!

10/11/2025

Saturday morning recovery and lift
Big win Friday night vs East Hartford
Back to work

06/10/2025

coach working w 2 young fencers on technique and performance exercises.

Want to learn how to fence or enhance your fencing skills? Come work w a National Fencing Champion and Olympic Athlete!

05/30/2025

3 lower body exercises for to enhance your skills.

Zercher squat is a great squat variation really helps mobility in your hips and engages your core and posterior chain through the entire movement. we use zercher pad for all our athletes really helps the athlete focus on the movement and increases the load the athletes can utilize.

FFE SPLIT SQUATS. we love this exercise, with the elevated front foot with 2/3 of your foot hanging off the box that you are using. This really helps the athlete focus on driving through the ball of the foot and is great for foot rigidity while increasing stability in the whole foot ,ankle and lower leg. Having that stability is a key component for success in a lot of movement patterns in fencing.

High leg ovr stick is a higher level dynamic plyometric that helps increase explosiveness, body control and stability.

these are just a few of our exercises that we utilize for our fencers and other athletes to increase performance and mitigate injury.

PRIVATE LESSONS For increasing your fencing skills and performance reach out for level fencing 🤺 coaching and strength & performance work.

05/01/2025

Olympic athlete and coach and coach Konopka to host a 2 part Olympic Fencing and performance clinic at Simsbury High school.

Sharpen your skills and learn techniques from Olympic athlete and USA Fencing national champion as we have a 2 night clinic to enhance your fencing abilities using the same drills and training techniques Jess used for her national and Olympic run. We will also have a introduction to performance training with Coach Konopka. Coach Konopka trained Jess for the four years leading up to the Olympics through the world team qualifiers and nationals. We will go over the exact routines and exercises that helped her increase her footwork speed,
strength explosiveness, and helped her reduce injuries.

SPOTS ARE LIMITED‼️ DONT MISS

📸 the QR CODE OR TXT/DM for sign up.

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