Strength N Honor Training & Nutrition

02/06/2026

headed to in simsbury for an amazing recovery and performance session. Cold plunge/ red light sauna / Norma tech compression / performance pt with Chelsea.

02/05/2026

5 things I see my elite athletes do that average athletes don’t.

To reach your ceiling📈 in athletics no matter where that ceiling is you must be all in.
Take care of the small details and consistency is 🔑. Creating habits to ensure you get the most from your hard work will always make your goals more obtainable.

01/30/2026

Parents — not all exercises are created equal for youth athletes.

Some are overrated.
Some are massively underrated.

Train for speed, strength, range of motion, and long-term health — not just exhaustion.

Save this if you’re serious about developing your athlete the right way

Comment “ TIPS “ below for our BEGINNERS YOUTH TRAINING GUIDE 💪🏻💪🏻💪🏻💪🏻

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!