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Wall Mount Dip Station - New At Rogers Athletic

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Sport And Speed Institute

Justin Kavanaugh specializes in sports performance training. He is the managing partner of The Sport and Speed Institute located in Chantilly, Virginia.  The athletes he trains include Division I college athletes, NFL, MLB, NBA, Olympic athletes, a Heisman Trophy winner, UFC fighters and athletes looking to improve their skills and confidence, to individuals recovering from injuries or anyone who is serious about their fitness goals. Justin is a former high school All-American football player, a former member of the Junior U.S. National Wrestling team, and Junior Olympic decathlete.

Justin Kavanaugh

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Kavanaugh knows the impact a coach can have on the life of an athlete, he approaches coaching with the view that many of life’s greatest lessons come from athletic competition and how one prepares for that competition. 

5 Way Shrug Kavanaugh

 Training Shrugs on the Pendulum 5-Way Neck

If you are intersted in Getting Stronger, Getting Faster, Getting Drafted ...http://www.sportandspeedteam.com/ 

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Training The Entire Hamstring

The hamstring muscles cross the hip, as well as the knees. Muscles such as these are biarticular, that is, they cross two joints rather than one. Training a hip dominant exercise such as the stiff legged deadlift or an RDL regionally targets a specific portion of the hamstrings. The stiff legged deadlift and the RDL bring the greatest focus and electrical activity on the upper area of the hamstring specifically the upper medial portion. The lying leg curl targets the lower medial portion. By choosing appropriate exercises that specifically develop the upper and the lower sections of biarticular muscles leads to greater muscular adaptation.

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 rdl

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 The Pendulum Leg Curl

Insure that the hamstring is fully developed by training the upper and lower portions.....doing this Gets the hamstrings Strong


Chain Storage Cart

You do not always have to store chains, ropes, bands and other weightlifting accessories on your Power Racks. Keep them on Rogers Athletic Storage Carts and simply roll them where they are needed during a workout to Get Strong.

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Cart for Chains

Chain Storage Cart

Head And Neck Training In Kansas

Scott Holsopple is the Director of Strength and Conditioning for the University of Kansas. Scott has tremendous experience in the field of strength and conditioning. He coached at Florida when they won the National Championship in football, he was the head strength coach for Kentucky basketball and Marguette basketball and was an assistant strength coach for his alma mater Penn State University, as well as having a coaching stint at Notre Dame.`

Scott has eleven neck machines in his facility so that each athlete has an opportunity to maximize their strength.

Kansas Neck Machines

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Pendulum 4-Way Head and Neck Machines

Training Plateaus And The Progressive Ten System

Doug Scott, is the Head Strength and Conditioning Coach of the Pingry School in New Jersey. Doug is a tremendous coach and innovator. He shares with us with one of his keys to administering a high school strength program..... the principle of 'simplicity'.

Doug explains....Organize each workout using basic exercises with basic protocols that address all the muscles structures of the body. This way you can focus your attention on coaching properly performed repetitions to ensure each athlete is giving the greatest of effort.

When it comes to developing lower body strength and power one of the tools we use is the Pendulum Hip Press. Our standard set/rep protocol is 2 sets of 12-15 repetitions. The athlete will add 10 pounds once 15 strict repetitions are performed on the first set. However, after months of continuous training many athletes reach a plateau and the weight increases and motivation to train seems to slow.

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An alternate routine that is performed once per week to reinvigorate the athlete and break past a training plateau is the “progressive ten” system. The goal of each workout is to achieve the heaviest weight possible for 10 repetitions. We use 3 submaximal sets of 10 to act as a warm up and to allow the athlete time to focus and “get into the workout.” On the forth set the goal is to to reach a 10-repetition maximum. If 10 or more reps are performed add 10 pounds the next workout.  However, the warm up weights never change. Since we are using lower repetitions than our normal program the weights get much heavier which is a motivational factor for many. After 4-6 weeks of training we resume our standard protocol using the players last 10-repetition maximum as the new goal for 12-15 repetitions. This simple program is a great way to Get kids focused, motivated, and Strong. 

Sample program for an athlete with a 500 pound 10 rep max

Workout 1

360 x 10

410 x 10

450 x 10

500 x 10

Workout 2

360 x 10

410 x 10

450 x 10

510 x 10

Coaching Jobs

We are looking for current or former collegiate strength coaches that want to transition into the business world – but still coach. Hardpressed in Chicago was set up with the strength coach in mind. We are looking for coaches who want to strength train individuals, whether they are an athlete, former athlete or someone who never ever participated in sport. 

The client experience here is as great as the one experienced by elite athletes. Our employees are well compensated at Hardpressed, as we offer earning potential close to six figures annually. 

If you are a strength coach and enjoy coaching people hard and added job security appeals to you, we are accepting resumes.  Starting compensation is commiserate with experience. 

Squat Pro Dan resized 600

If interested, please email careers@hardpressed.com.  We understand the athletic seasons may dictate the timing of career moves.  If you are interested, either now or in the future do not hesitate to send a resume.

3 Way (b) resized 600

 Pendulum 3-Way Row

Hip Press (1) resized 600

Pendulum Hip Press

Seated Squat resized 600

Pendulum Seated Squat

Pen Pulldown resized 600

Pendulum Lat Combo Pulldown 

Squat Pro resized 600

Pendulum Squat Pro

Bench resized 600

Leg Curl resized 600
Pendulum Leg Curl
3 Way resized 600

Mississippi State Weight Room

Mississippi State Weight Room

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Hockey Dryland Training: Shift Training

describe the image Jim Plocki was the University of Michigan Hockey Strength and Conditioning Coach from 1990 to 2013, in that time they won 2 National Championships, 11 Conference Titles, and 9 Tournament Conference Championships. Jim shares with us an off-ice test that insures athletes remain in shape in the off-season. 

Hockey Dryland Training: Shift Training

You will need a football field to run this U shaped drill

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A = Cone

On the right side of the goal line facing the length of the field place a cone where the goal line intersects with the sideline. This is the Start & Finish Cone as indicated above.

On the left side of the goal line facing the length of the field place a cone 6 yards in from the side line.

On the left side of the field on the 5 yard line where it intersects with the sideline a cone is placed.

At the far end of the field a cone is placed on the 15 yard line on both sides of the field where the 15 yard line intersects with the sideline.

On far end of the football field place a cone in the middle of both of the #10's on the 10 yard line.

Halfway in the middle of the end-zone on the same end of the field place a cone.

 

Shift training is a U shaped drill.

Starting behind the Start & Finish Cone on the goal lines right side of the field, the athlete begins the drill and sprints along the sideline. At the 15 yard cone the athlete cuts toward the cone set on the 10 yard number, then sprints to the cone in the middle of the end zone.

From the middle of the end zone the athlete continues to the opposite #10 cone, goes around the cone located on the 15 yard line and then runs down the opposite sideline.

At the cone on the 5 yard line the player cuts to the cone located 6 yards from the sideline on the goal line and sprints to the Start & Finish Cone to complete the U shaped Shift Training drill.

Jim explains......

I ran this drill 4-6 times with a goal of 55 seconds to start the off-season Shift Training.

I would get the times down to 40-45 seconds over a 6 week period.

I like to run drills with 3 groups to keep Shift Training at a 2:1 rest ratio.

This is a great way to Get Strong.

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A Strong Jaw

Strengthening your jaw to hold it in place during contact sports is a good thing. Being able to hold strong isometric contractions during an impact not only protects the jaw, but lowers the subconcussive forces associated with head injury.

The lateral pterygoid, anterior belly of the digastric, geniohyoid and platysma muscles are involved in jaw opening. The anterior portion, the thickest part of the platysma muscle depresses the mandible when you strain during effort leaving the mouth partially open. When you tuck your chin the powerful masseter muscles on the side of your jaw are neurally inhibited. The masseter muscle is a jaw closer, this means it is important to maximize openers, as well as, closers to hold the jaw in place since neural inhibition can reduce the number of muscles involved in a particular head movement. 

Jake Cox played football at Kansas and has a masters degree in Kinesiology from Stephen F. Austin. Jake is the Head Strength and Conditioning Coach for the Villanova University football team. Coach Cox runs a comprehensive head and neck program that includes exercise for the jaw.  He trains his athletes utilizing 6 Pendulum 5-Way Head and Neck Machines, Manual Resistance and Resistance Bands. The Villanova Wildcats protect their athletes by Getting them Strong.

Villanova Jaw Strength

 

Jaw Strength Villanova

The Pendulum Seated Squat Bilateral To A Independent Action

Following knee surgery quadricep strength is reduced about 60% and cross-sectional area is decreased about 10% from preoperative levels. Lower limb rehabilitation programs almost always at some point include the leg press to strengthen the quads during the rehabilitative process. The Pendulum Seated Squat Pro was designed to translate the reciprocating motion of the quadricep musculature to match the rotary movement of the knee and is extremely forgiving to the operative area, as it is being returned to normal strength values. 

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The Squat Pro allows you to move from a fused bilateral leg press to a single leg independent action with a simple lever. During the rehabilitation process it is important to compare the strength levels of the previously injured leg with the uninjured limb. This requires several sets on the one legged portion of the leg press. Often the injured leg and unaffected leg can perform an equal maximum number of repetitions in the first set of a single limb press. After the second or third set there may be a dramatic difference in the number of repetitions achievable and further single leg rehabilitation may be required.

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When the operative leg and injured leg are equally strong and exhibit the same endurance and ability to recover quickly, more aggressive activity is resumed. Periodically returning to the single leg press is imperative, as normally the good or unaffected leg usually quickly jumps ahead of the injured leg when physical movement begins at close to normal values.


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Having a single limb movement as a regular part of an athletes exercise regime is simply good coaching. All athletes receive bumps, bruises, sprains and are involved in repetitive actions that favor one side of the body over the other. Checking things out by comparing strength levels of appendages is just part of the coaching process to Get and keep Strong.

 

 

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