Bill DeLongis

Website: http://empirestrength.com

Bill DeLongis

Bill DeLongis, CSCS, is the assistant director of speed, strength and conditioning at Stony Brook University, where he works with baseball, volleyball, men's lacrosse, women's basketball and football. He is the former head strength and conditioning coach at Converse College (Spartanburg, S.C.), where he oversaw programming 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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Exercises to Improve Your Posture

Take a look at yourself in the mirror and notice the position of your head, arms and shoulders. Chances are your head and arms are jutting forward...

5 Ways to Strengthen Your Deadlift

The Deadlift is an important exercise. It trains everything from your grip to your back and on down to your legs. It is also very functional for e...

Alternative Uses for a Trap Bar

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...

Build Your Posterior Chain With These Isolation Exercises

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 a...

10 More Ways to Have Better Workouts

Spending hours in the weight room without seeing results can be incredibly frustrating. Fortunately, there are several easy fixes you can implemen...

Build Back Strength With Your Body Weight

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 ...

Build a Custom Nutrition Plan in 8 Steps

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...

10 Ways to Have Better Workouts

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 te...

Lower-Body Workout for Bigger and Stronger Legs

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 de...

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

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...