Get Strong

Bringing Energy into Your Program

In 1850 Alfred Lord Tennyson published , "Ring out, Wild Bells".  His words, 'Ring out the old, Ring in the new', have been a stated dictum of change for over a century.

Ring out a slowly dying cause,

And ancient forms of party strife;

Ring in the nobler modes of life,

Coaches are always trying to add freshness and excitement to their programs to engage their athletes and motivate them to succeed. The techniques used are vast and some work better than others causing the coaching staff to analyze, reflect and evaluate the athletes response to the method used. 

If you really want to motivate your athletes simply invest in them and you will see a response that you may not expect. When the Rogers Pendulum truck pulled up to Washington Court House High School, in Ohio the hydraulic lift, dolly nor the driver were needed. The excited athletes simply jumped up on the truck and carried their new Pendulum Head and Neck machine into their weight room.

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Adding another Pendulum Neck Machine to their Weight Room to 'Get Strong'

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If you want your athletes to 'Get Strong' invest in them with the tools they need to be successful, it sends a clear message that you care and want them to be the best they can be.

Topics: Pendulum 5 Way Neck, Pendulum 4 Way Neck, Announcements, Success

Training The Upper Trap On The 5-Way Neck

The cervical spine consisits of seven vertebra numbered C1-C7. The back of the head or skull is called the 'occiput' and is numbered C0.  The occiput sits on the first vertebra of the cervical spine (C1), which is called the 'atlas'. The juncture between these two bones is called the 'occipito-atlanto joint'.

The second cervical vetebra (C2), is called the 'axis'.  The junction between atlas (C1) and the axis (C2) form the 'atlanto axial joint'. The axis is unlike the other cervical vertebrae, as it has a fingerlike projection called the 'dens' that protrudes through C1, so the atlas can rotate around it somewhat like an axle of a wheel (though the movement is far from a complete rotation).

The bones C0-C2 include the aforementioned joints and ligaments, but unlike the other cervical vertbrae have no discs. The lower cervical have intervertebral discs that do not allow for lateral flexion.

As a coach you can use this imformation to help identify when an athlete is maximally contracting during an upper trap movement. Since the occipito-atlanto and atlanto axial joints do not have discs they have the ability to move to opposite sides of lower segments.

The best movement for the upper trap is a one arm shrug. When the athlete reaches peak contraction the upper cervical vertebra can and will pivot on the dens and the athletes head will turn away from the elevating shoulder shrug action. The muscles of the upper cervical region at C2  have an individual specialized arrangement and when fatigue occurs and the upper trap is truly targeted the head will turn without any coaching. If the head does not turn the athletes form is incorrect or there is not enough effort. You only need to observe, asking the athlete to tilt their head would be a poor coaching cue, as the head tilt occurs naturally. 

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One arm shrug

Training the Upper Trap on the Pendulum 5 Way Neck

Topics: Pendulum 5 Way Neck, Pendulum 4 Way Neck, Neck training, Strength Training

Squatting Through The Roof

When something is very high or has increased dramatically the idiom "through the roof"  is often used. The number of techniques coaches use to improve an athletes barbell squat, it can be said is -"through the roof"!  To improve the barbell squat a coach may have the athlete; work on technique, different bar positions, work on core strength, upper back strength, adjust an athletes grip, build hip strength, change the type of bar used, change shoes, do pause squats, do box squats, speed squats, increase flexibility, revisit motivation, look at rest intervals, change the number of days per week training occurs, adjust routines and much much more.

The Pendulum Squat Pro allows each athlete regardless of limb length and skill level to quickly, with almost zero coaching, get into a position of what may be deemed 'perfect form'. Having great form through an entire squatting movement increases the strength of the structures that the coach is trying to augment by using many of the aforementioned methods.

If an athlete is weak in the bottom position simply top load the Pendulum Squat Pro machine during the squating movement. If the athlete struggles near the top of the movement bottom load the Pendulum Squat Pro. To improve squatting strength and form simply cross load the machine with barbell plates on the high and low weight sleeves.

Without question training on the Pendulum Squat Pro will make any athletes barbell squat go through the roof with little or no coaching......  A great way to improve technique and Get Strong.

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The Pendulum Squat Pro

Topics: barbell back squat, Skill, Success, Pendulum Squat Pro

Best And Most Important Clinic Of The Year

In 1931 Paul Brown was the head coach of the football powerhouse Massillon High School in Massillon, Ohio. He lost only 10 games in eleven seasons and was hired as the head football coach at Ohio State University, where in 1942 his team won the National Championship. Paul Brown followed this by winning three NFL Championships as the coach of the Cleveland Browns.  Brown then co-founded the Cincinnati Bengals and became their head coach in 1968. His storied career included inventing the face mask, developing the taxi squad, running the draw play and installing a radio transmitter in the quarterbacks helmet. In 1975 Paul Brown made a lasting impact on the physical development of athletes, hiring Kim Wood as the NFL's first full-time strength coach. 

Kim Wood maintained the position for 29 years and his influence on the exercise world is unparalleled. Kim has built world leading companies, influenced equipment design and program implementation, he continues to fight performance enhancing drugs and has preserved the history of weight training with his vast collection. Wood's philosophy as a coach was effective simple and direct, "Prepare each athlete for the rigors of the game and get the most out of every repetition that is done."

Each year Kim runs America's best Strength Clinic

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Kim Wood's Study.....Photography by Ed Cicale

In 2015 in the Journal of Medicine Science and Sport researchers found that if you suffer a concussion the risk of a lower body injury is twice as great for months, a year or even longer.  In 2016 this information was once again reiterated in the American Journal of Sports Medicine. The clinic is designed to provide and share techniques that will reduce sub-concussive forces that can cause head and neck injuries and thus reduce the risk of injury throughout the entire body.  Also, the clinic provides the most current research and new techniques to train the head, neck and jaw from a wide array of professional coaches. 

The clinic is important enough that professional football players, major college strength coaches and writers from Sports Illustrated, ESPN Magazine, NFL.com and the local newspapers have all attended.

It will be held in Pallet 23 Event Space, 3932 Spring Grove in Cincinnati. Pre-registration on footballstrength.com. The clinic begins Friday, June 24th at 7 p.m. and Saturday June 25th at 9 a.m. The cost is $25 which includes both sessions.

Register now: space is limited.

Topics: Head/Neck/Trap/Shop, Clinics, Neck training, Success

Increasing Chin-up Repetitions

Kinematic analysis is used to find the range of motion and muscle activity of a given mechanical movement. When comparing a chin-up with a lat-pull down exercise you find there is variability to the response of the latissimus dorsi, bicep brachii, tricep brachii, pectoralis major, rectus abdominus and erector spinae muscles during the concentric and eccentric phases of the action. Because of this variability inclusion of an exercise such as the Pendulum Lat Combo Pull as part of a chin-up program will be complementary and you will quickly find the number of chin-ups that can be done will increase rapidly. A great way to Get Strong.

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Pendulum Lat Combo Pull

Topics: Strength Training, Muscular Strength, Pendulum Combo Lat Pull

Improving Bench Press Testing

Maximum barbell bench press repetition testing is used in sports to look at and compare or predict the strength of athletes. Athletes are commonly tested at particular standard weight such as 95, 115, 135, 185, 225, 275, 315 or a percentage of their body weight such as 1/2 or 1/3. In some procedures once a test is completed the athlete is given a particular rest interval and asked to repeat a test again to solidify results.

Tyler1-web-resized-600.gifIn scientific studies it is unequivocal that task-specific strength training produces the best task-specific results. In other words, if you are testing for maximum repetitions at 225 pounds on a bench press then practicing with the exact poundage will produce the best results.  Tyler Hobson, the inventor of Pendulum knew that by using modern technology he could replicate the strength curve of a barbell bench press and improve upon the movement.

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Tyler built the Pendulum Vertical Chest Press so that if you did the exact bench press routine on the Vertical Chest you would be able to achieve approximately the same number of repetitions when tested with a barbell. Hobson then added S.E.T. 'Set Extension Technology', to be able to do drop sets, effect ranges of motion (ie. accelerating the bar off the chest, locking out) and added independent work arms for strength deficits so neither arm would be favored during training.

Pendulum_Vertical_Chest_Press1.jpgThe Vertical Chest Press has lived up to Tyler's expectations and proved the value of using a high tech training device. If you want to test well on a barbell bench press try using the Pendulum Vertical Chest Press, but do not be surprised when you surpass your expectations to Get Strong.

Topics: Pendulum Vertical Chest Press, Muscular Strength

Rutgers University Weight Room

Rutgers University adds Pendulum strength training equipment to Get Strong.

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Pendulum 4 Way Neck Machines

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Pendulum Hip Presses

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Pendulum 4 Way Head and Neck Machines

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Pendulum Leg Curl 

 

Topics: Pendulum Leg Curl, Pendulum 5 Way Neck, Pendulum 4 Way Neck, Pendulum Hip Press

Gamekeeper

In the 1950's the term  'gamekeeper' was used to describe an injury to the metacarpophalangeal joint of the thumb. It originated as a description of a work related injury of Scottish sport estate gamekeepers, whereby the gamekeeper as a necessary part of his employment sacrificed birds and animals such as rabbits by breaking their necks for their sporting guests. The gamekeeper would hold the creature's legs in one hand and wedge the animal's neck in the cleft between the thumb and index finger and pull forcibly. Many keepers after years of work would injure their thumbs even going so far as to rupture the ulnar collateral ligament. Today this injury is often called 'skiers thumb' as a consequence of a skier's hand driven into a ski pole upon falling. Though the term has been labeled as such, injuries to the ulnar collateral ligament and/or thumb are common in many sports such as football, volleyball, basketball and others.

The thumb acts as a primary restraint to an opposing stressors and is injured if hyperabducted and hyperextenened. In the Journal of Orthopedic Surgery, "Injury to ulnar collateral ligament of thumb.", researchers indicate that the injury is often missed by inexperienced health care personnel. When thumbs are 'jammed' or strained by an athlete in sport' he or she may resume activity without reporting the injury as well.  Like any other joint or muscle once injured it must be examined properly, rehabilitated, retrained and strengthened to normal levels to prevent further injury.  

Pinch Grip

Training with 'pinch grip' wrist rollers of varying grip dimensions strengthens the extrinsic thumb muscles of the hands and very small pinch blocks the intrinsic muscles. Keeping the adductor musculature strong helps guard against hyperextension. If a thumb is strained use a variety of pinch grip wrist rollers to Get Strong.

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 Pendulum Grip Cart

Add a Variety of Pinch Grip Wrist Rollers to your Pendulum Grip Cart

Topics: Grip training, Pendulum Grip Cart, Storage Cart, Wrist Roller

Washington Court House

Washington Court House

Washington Court House High School is located in Washington Court House, Ohio. The students embrace training and the school built it's athletes a facility that allows them to excel in their chosen endeavor. In addition to the excellent equipment former Washington C.H. native and former San Diego Charger, Mark Bihl runs the Strength and Conditioning program. They Get Strong in south central Ohio.

 

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Pit Sharks, Pendulum Squat Pro and Pendulum Seated Squats

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 Pendulum Shoulder/Incline and Pendulum Chest Presses

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 Pendulum Combo Lat Pull and Pendulum 3 Way Rows

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 Pendulum Hip Presses

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 Pendulum Head and Neck Machines

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Topics: Pendulum Seated Squat, Pendulum 5 Way Neck, Pit Shark, Pendulum 4 Way Neck, Pendulum Shoulder/Incline, Pendulum Hip Press, Pendulum 3 Way Row, Pendulum Squat Pro, Pendulum Combo Lat Pull

Iowa State Strength And Conditioning

Iowa State University adds more Pendulum equipment to it's strength training facility.

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Pendulum Seated Squats

Iowa State Leg Extension

Pendulum Leg Curl, Leg Extension and Reverse Glute/Ham

Iowa State Weight Room

Pendulum 3 Way Rows 

Iowa State Squat Pro

Pit Sharks and Pendulum Hip Presses

Iowa State Combo Pulldowns

Pendulum Combo Lat Pulldowns

Topics: Pendulum Leg Curl, Pendulum 5 Way Neck, Pendulum Leg Extension, Pit Shark, Pendulum Hip Press, Pendulum 3 Way Row, Pendulum Pulldown, Pendulum Squat Pro