Get Strong

The Problem Is Not The Problem. It Is The Symptom.

The knee cap (patella) and the thigh bone (femur) form the patellofemoral joint. Seldom do individuals make it through life without experiencing patellofemoral pain making it one of the most common lower extremity issues seen by clinicians. 
 
When there is patellofemoral pain there is usually a loss of muscular strength of the vastus medialis oblique (VMO) a quadricep muscle above the knee on the front of the thigh. If muscle strength is lost exercises like straight-leg raises, quad sets and short-arc leg extensions are often recommended.
 
Current research in the 2016 Manual Therapy Journal, "The outcome of hip exercise in patellofemoral pain: A systematic review." , indicates that the addition of hip strengthening exercises and in some cases hip exercise alone can have a positive effect on reducing knee pain.
 
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The Pendulum Hip Press was designed to specifically target the hip region, as well as, improve flexibility in the low position.
 
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If you top load the Pendulum Squat Pro the athlete strengthens their hips in the low position. If you do this movement with the knees always over the heel, keeping the shin perpendicular to the floor, their is less stress on the patellofemoral joint. 
 
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The Pendulum Reverse Glute/Ham can be used to directly target the hips.
 
Three great machines to Get the hips Strong.
 

Topics: Pendulum Reverse Glute/Ham, Strength Training, Pendulum Hip Press, Pendulum Squat Pro, Muscular Strength

Aerobic Strength Training

There is no question that if you strength train throughout your life that as you age you will retain more muscle mass than those who don't. The health benefit of retaining muscle mass is enormous. Remember this - skeletal muscle though seldom referenced as, is the largest organ in the body.
 
We tend to think of skeletal muscles relative to their mechanical properties of muscle contraction, movement, posture and the process of respiration. Muscle is related to much more than locomotive functions. Skeletal muscle as mentioned, is a secretory organ. Several hundred cytokines, that is, small signaling proteins and various peptides (short chains of amino acids) are released by muscle cells called myocytes. This allows muscles to communicate with other organs such as adipose tissue, liver, pancreas, bones, and importantly the brain. Much of the communication is dependent on contraction so movement and activity are paramount in our healthy existence.
 
Middle age begins a progressive decline in muscle strength and muscle mass but skeletal muscle retention is not to be associated only with strength training.  Those who participate in long-term aerobic exercise attenuate age-related reductions in muscle strength when compared to the sedentary population and also reap cardiorespiratory and metabolic benefits. 
 
If you want to retain the most muscle as you age strength train and make sure you include a form of aerobic fitness as well. "A walk in the park" is a saying used for something seemingly easy but coupled with strength training it becomes a good way to Get Strong.
 
Pendulum Power Squat Pro

Topics: Pendulum Squat Pro, Strength

Ludington High School

Ludington High School is located in Ludington, Michigan near the shores of Lake Michigan. The school's athletic department just added Pendulum strength equipment to Get Strong.

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The Pendulum Rack System

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The Pendulum 5 Way Neck

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

Wrestling With Neck Strength

In the Journal of Clinical Sports Medicine it was reported that the risk of a collegiate wrestler sustaining some type of neck injury to be 20% for a first injury during the first year of practice and about 50% for subsequent years. 

While practicing and competing, strong cervical extensor muscles maintain the appropriate spinal curve in an arched position, which is deemed 'head position' by coaches. The wrestlers opponent applies powerful stressors to the neck and spine to disrupt his adversaries balance and to gain leverage and position.

Head and neck strength is of the utmost importance as wrestlers must manage their acquired grappling posture to be successful. Sustaining balance and stance during combative movements involves intensive isometric contraction of cervical muscles and often tremendous stresses on tendons, as well as the ligamentous structures.

Their is sound evidence that there is a relationship between cervical pain and cervical muscle strength. A weakness of the anterior and posterior head and neck muscles contributes to pain persistence and the occurrence of chronic neck pain which inturn causes muscle atrophy. Neck strength training has been shown to improve neck pain and is an asset in return-to-play with athletes. 

Having a solid head and neck training program not only protects the athlete from injury, aids in a speedy recovery and is extremely important in establishing form and leverage in wrestling. A great reason to Get Strong.

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Penn State 2016 NCAA National Wrestling Champs - Pendulum 4 Way Neck Machine

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

Eating Less And Maintaining More

To ensure young athletes gain muscle mass coaches provide advice and direction. They set up workouts, have goal meetings, implement training rules, discuss and suggest nutritional and sleep guidelines, track weight and strength progress. Eating more calories than you are used to is often difficult for athletes to maintain and gain tissue, yet rewarding.  Proper dietary intake drives the results of a well organized and participated in program.

When you reach middle age things change, behaviors associated with weight training and muscle retention are counterintuitive. For years caloric restriction has been studied in animals as a way to increase longevity.  Now, researchers are discovering how the aging muscle receives the most benefit by restricting calories. By eating less, there is what is called 'metabolic reprogramming', this means decreased energy from glycolysis and increased cellular dependency on mitochondrial oxidative phosphorylation. Metabolic reprogramming seems to help cells better use antioxidants and protect their retention. Don't forget a muscle is an 'organ' critical for movement ...and fuel metabolism as well. 

The message is - do not continue the same eating habits that you had as a young athlete. When you reach middle age reduce the calories that you have been eating daily and you will maintain more muscle tissue using your personal strength and conditioning protocol. Eat less and Get Strong.

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Topics: Pendulum 5 Way Neck, Pendulum 4 Way Neck, Pendulum Rack System, Success, Strength

Don't Forget To Be In Cincinnati

Topics: Clinics

Benton Harbor Football

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Last November, Benton Harbor High School in Benton Harbor, Michigan had their first winning season in 26 years and the schools first ever trip to the state playoffs. Prior to 2015 they had 4 wins in 8 years. Elliot Uzelac at the age of 74 returned to coaching and had become their new leader. Elliot had been an assistant coach at the University of Michigan for Bo Schembechler as well as the Head Football Coach for Western Michigan, The United States Naval Academy and other stops at major Universities in his distinguished career. 

Arriving at Benton Harbor Elliot's first priority was investment in the kids. He made sure they had tutoring and overall academic success. Through the courtesy of donations he upgraded their facilities. Community donors supplied food, and the volunteer Tiger Moms prepared it. The athletes knew they were important and loved. He then raised the expectations and set goals.

The Benton Harbor story is so dynamic that it gained National media attention which included spots on ESPN and a surprise gift of a trip to Walt Disney World for the team from Good Morning America. Coach Uzelac, his staff, his athletes, the community all demonstrated the adage, 'that when you truly give of yourself you always get much more back in return.' 

Topics: Pendulum 4 Way Neck, Announcements, Pendulum Rack System, Success

Don't Miss The Best Clinic Of The Year

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.

On June 25th and June 27th Kim Wood, the NFL's first full time strength coach provides a clinic that is designed to share techniques that will reduce sub-concussive forces that can cause head and neck injuries. Also, the clinic provides the most current research and newest techniques to train the head, neck and jaw from a wide array of professional coaches. 

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.

Some of Kim Wood's barbells. Kim provides a clinic that you do not want to miss!

Topics: Head/Neck/Trap/Shop, Pendulum 5 Way Neck, Pendulum 4 Way Neck, Clinics, Announcements, Success

The University Of Michigan

The University Of Michigan

2016042095111344.jpgTo run a comprehensive weight training program you must have head and neck machines to develop all the structures that lower the sub-concussive forces in contact sports.

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The Pendulum Rack System

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Pendulum Seated Squat Machines

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Topics: Pendulum Seated Squat, Pendulum 5 Way Neck, Pendulum Leg Extension, Pendulum 4 Way Neck, Pendulum Rack System

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