Bill DeLongis

Bill DeLongis, CSCS, is the head strength and conditioning coach at Converse College (Spartanburg, S.C.), where he oversees speed, strength and conditioning programs for all 10 sports. He is a graduate of Winthrop University, where he studied fitness and wellness with a minor in coaching. He is also a NASM corrective exercise specialist, USAW sports performance coach and a certified personal trainer.

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Alternative Uses for a Trap Bar

March 11, 2013 | Bill DeLongis

The trap bar, also known as a hex bar, is becoming more popular in weight rooms. It is commonly used only for Deadlifts and Shrugs, but I have found an array of other uses for this piece of equipment. To vary...

Build Your Posterior Chain With These Isolation Exercises

February 13, 2013 | Bill DeLongis

If you want to get better at your sport, you need to focus on your posterior chain during workouts. Your hamstrings, glutes and low-back muscles are the driving force behind nearly every athletic movement. To grasp the importance of the posterior...

10 More Ways to Have Better Workouts

February 4, 2013 | Bill DeLongis

Spending hours in the weight room without seeing results can be incredibly frustrating. Fortunately, there are several easy fixes you can implement to maximize your training. In the first article in this series, we covered the first 10 ways to...

Build Back Strength With Your Body Weight

January 12, 2013 | Bill DeLongis

Getting a strong back doesn’t always mean you have to load a bar or machine with massive amounts of weight. In fact, one of the simplest and most effective ways to build your back is with your own body weight. Bodyweight...

Build a Custom Nutrition Plan in 8 Steps

December 21, 2012 | Bill DeLongis

I'm sure you've read nutrition articles on how to eat healthy and fuel your athletic performance. But oftentimes, you may be left wondering how to fit all the information and advice into a diet plan that's right for you. Fear...

10 Ways to Have Better Workouts

December 20, 2012 | Bill DeLongis

As the head strength and conditioning coach for ten different sports teams, I’ve worked with athletes of all shapes and sizes. Believe me when I tell you: all of them—even the most elite—want to get more results in less time. I...

Lower-Body Workout for Bigger and Stronger Legs

December 17, 2012 | Bill DeLongis

Nearly every sport is played on the feet, so athletes must have strong and powerful legs. Yet, many work their upper bodies three days a week and devote only one day to leg training. This does not make sense. Your upper...

Lower-Body Workout to Survive a Gym-less Holiday Break

December 10, 2012 | Bill DeLongis

When college and high school athletes go home or on vacation during a holiday break, they often find themselves without a weight room for training. Never fear: You can still get a quality workout. (See STACK's Guide to Working Out on...

Build Upper-Body Muscle With This Two-Day Workout

November 29, 2012 | Bill DeLongis

As an athlete, you don't need to spend three hours in the gym when attempting to build muscle. It's simply not practical, and when combined with your sport practices and games, it can actually lead to overtraining and chronic fatigue. However,...

5 Ways Athletes Screw Up Their Warm-Ups

November 19, 2012 | Bill DeLongis

Growing up as an athlete, you've probably performed several warm-up variations—some more effective than others. You can probably recall your gym teachers having you run laps and do Push-Ups and Sit-Ups at the beginning of class. Although the idea was...

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