Strength N Honor Training & Nutrition

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United States
Simsbury, CT
Strength N Honor Training & Nutrition

Semi-private groups & customized online training (TRAIN HEROIC) for driven athletes (youth/adult) seeking the best version of themselves.

Programs designed to increase injury resistance & explosive performance. Customized nutrition coaching services.

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.

fencing

02/12/2025

Mid winter testing day.

PUT THE WORK IN / COLLECT DATA / REBOOT / BACK TO WORK ‼️

11/18/2024

Awesome Healthy Breakfast Stuffed Sweet Potatoes
Servings: 1
Prep Time: 5 Minutes
Cook Time: 10 Minutes

INGREDIENTS:
2 Whole Eggs
2 Egg Whites
1/4 Cup Low-Fat Cottage Cheese
1/2 Cup Spinach
1 Piece Bacon
1 Medium Sweet Potato

DIRECTIONS:
For this recipe, you'll need:

• Skillet
• Spatula
• Fork
• Knife
• Paper Towels
• Small Bowl
• Whisk

1. Wash the sweet potato and pierce it with a fork. Wrap the potato in a damp paper towel and microwave for 5 minutes or until tender.

2. Bring a skillet to medium-low heat to cook the bacon. Cook the bacon how you like it whether that's crispy or chewier!

3. In a small bowl, whisk the eggs, egg whites, and cottage cheese together until fully combined.

4. Remove the bacon from skillet. Clean and coat the skillet with non-stick cooking spray before placing back on the stove.

5. Toss the spinach in the skillet and cook until wilted. Next, pour in the egg mixture to cook until you achieve your preferred consistency.

6. Assemble your potato! Place your potato on a plate, cut it in half, then stuff it with the eggs. Cut the bacon into small pieces to sprinkle on top!

MACROS PER SERVING:
Calories: 360
Protein: 29
Carbs: 29
Fat: 14
Fiber: 6

Address

Simsbury, CT

Website

http://StrengthnHonorTraining.com/, http://www.snhnutrition.com/

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