Get Strong

'Go West, Young Man, Go West'

West Virginia football started in 1891, since then they have accumulated a 727–482–45 record and rank 14th in victories among NCAA FBS programs. They have a rich tradition in coaching from Clarence Spears, Art "Pappy" Lewis, Bobby Bowden, Don Nehlen, Rich Rodriguez and Dana Holgorsen. The Mountaineer's are known for their quickness, overall team speed and hard play, much of which can be attributed to their 'Master' Strength and Conditioning Director, Mike Joesph and his Staff. Mike oversees one of the great strength programs and facilities in the United States. 

20160909_115754.jpgPendulum 5 Way Head and Neck Machines

20160909_114657.jpg

Pendulum Seated Squats

20160909_114625.jpg

Pendulum Hip Presses

20160909_114551.jpg

Pendulum 3 Way Rows

20160909_114609.jpg

Pendulum Lat Combo Pulldowns

20160909_114734.jpg

Pendulum Leg Curls

20160909_114647.jpg

Pendulum Leg Extension

20160909_114709.jpg

Pendulum Reverse Glute/Ham an Squat Pro's

Topics: Pendulum Seated Squat, Pendulum Reverse Glute/Ham, Pendulum Leg Curl, Pendulum 5 Way Neck, Pendulum Gripper, Pendulum Glute-ham, Pendulum Hip Press, Pendulum 3 Way Row, Pendulum Pulldown, Pendulum Squat Pro, Pendulum Combo Lat Pull

Neck Pain And Your Athletes

Athletes often have neck pain, yet we do not always understand the effect it has on performance. BioMed Central Musculoskeletal Disorders Journal, "Evidence for a general stiffening motor control pattern in neck pain: a cross sectional study.", describes how neck pain can effect us in many ways.  Athletes need to play at a high level and they, as well as their coaches must be in tune to it's effect on the execution of skill. 

Neck pain effects flexibility and 'conjunct motion'. Flexibility or range of motion is associated with mobility - conjunct motion is the smooth timed transitions that our musculature makes to perform movements. Pain inhibits the underlying passages of muscle to muscle contractions, which effects how our skeletal system operates. A simple test administered by researchers is to have subjects with neck issues stand on a balance pad versus healthy individuals performing the same task. Those with neck problems have more difficulty with motor control and maintaining posture.

There are other adverse problems associated with neck pain that effect performance, such as slower neck movement velocity, increased head steadiness and more rigid trajectory of head motion patterns.

When an athlete receives neck trauma they must get treatment from the trainer with regularity and make sure their neck strength also returns to it's original level. There is more musculature than 'degrees of freedom' in the head and neck region. Degrees of freedom represents our ability to move our head and neck in all the various ways that we normally can. Having more muscle than degrees of freedom allows for substitution of the injured musculature by other groups of head and neck muscles to perform the same movement - but not quite as well.  When an athlete returns-to-play even though only experiencing minor degrees of pain athleticism may be less then optimal. Like any region in the body each muscle must heal and regain strength so that we are no longer substituting and have normal conjunct motion.

Keep accurate records on the Pendulum 4 and 5 Way Head and Neck machine and if an athlete is ever injured make sure they can return to their previous levels of strength - Get Strong and Keep Strong.  

Gabe_Article_Neck.jpg

 

 

 

Topics: Head/Neck/Trap/Shop, Pendulum 5 Way Neck, Pendulum 4 Way Neck, Strength

Tools

Sport requires year-round training for excellence. Practicing and playing with limited time off heightens the risk of injury. Programs with numerous tools for training allow an athlete to increase strength and remain strong by addressing each issue that may arise.

West Virginia's men's and women's basketball program use many different exercise devices to train their athletes. Having a variety of tools keeps and Gets them Strong.

20160909_094419.jpgThe Pendulum Seated Squat 

20160909_093841.jpgThe Pendulum Reverse Glute/Ham

20160909_094022.jpg

20160909_093546_1.jpg
The Pendulum 5 Way Head and Neck

20160909_093938.jpgThe Pendulum Leg Curl

20160909_094314.jpg

The Pendulum Row and Hip Presses

20160909_093719.jpg

Pendulum Grippers

 

 

Topics: Pendulum Seated Squat, Pendulum Reverse Glute/Ham, Pendulum Leg Curl, Pendulum 5 Way Neck, Pendulum Gripper, Pendulum Hip Press, Pendulum 3 Way Row, Strength

Smarter Training In Baltimore

Rick Court has been the head strength coach at Bowling Green, Toledo, San Diego State, Associate Director of Strength and Conditioning at Ohio State University, head strength coach of Mississippi State and now the Head Strength and Conditioning Coach of the University of Maryland. He was named Master Strength and Conditioning Coach by the Collegiate Strength and Conditioning Coaches association this past year. 

At every stop during his career he has prioritized head and neck training to protect each student athlete and to enhance their athletic ability. Rick recently presented at the Smarter Team Training http://smarterteamtraining.com/ clinic this year in Baltimore.

IMG_8914.jpg                                                 Manual Neck Extension

IMG_8981.jpg    Training on the Pendulum 5 Way Head, Neck and Shrug Machine

IMG_9016.jpg

IMG_9022.jpg

IMG_9162.jpg Neck Flexion on the Pendulum Head and Neck Machine

IMG_8766.jpgBarbell Shrugs on the Pendulum Power Rack

 

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

Alma College Weight Room

NFL Hall of Famer George Allen, Denny Stolz, College football Hall of Famer Bob Devaney are just a few of the greats that played football at Alma College.  Located in Alma, Michigan, the 'Scots' installed Pendulum strength equipment to keep and Get their athletes Strong.

20160804_133852.jpgThe Pendulum Rack System

2016080495132756.jpgPendulum Power Stacks

20160804_132133.jpg

20160804_132728.jpgPendulum Leg Curls, Pendulum Hip Press, 5 Way Neck, Pendulum Squat Pro

 

Topics: Pendulum Leg Curl, Pendulum 5 Way Neck, Announcements, Pendulum Rack System, Pendulum Hip Press, Pendulum Squat Pro, Pendulum Power Stack

Using The 3 Way Row

The Pendulum 3 Way Row and it's 3 distinct hand grips was specifically designed to target the 'lats, posterior shoulder and adduction and downward rotation of the scapula. Developing these upper back muscular groups maximally is important for shoulder integrity in contact sports.

IMG_8548.jpgTraining on the Pendulum 3 Way Row

Mark Bihl is a former collegiate and professional football player and the Strength and Conditioning Coach for Washington Court House High School located in Washington Court House, Ohio. Mark makes sure that his athletes develop this critical area in training not only to enhance performance but also for the safety of each athlete.

Topics: Pendulum 3 Way Row

Building A Weight Room

When the University of Indiana built their weight room they made sure they not only addressed the lower body but installed the appropriate amount of upper body equipment as well. 

20160810_105120.jpg

Pendulum Seated Squats

20160810_105053_1.jpg        Pendulum 5 Way Head and Neck Machines 

Topics: Pendulum Seated Squat, Pendulum 5 Way Neck, Pendulum 4 Way Neck

Attenuating Impact

In the Journal of Pediatric Exercise Science, "The relationship between impact force, neck strength and neurocognitive performance in soccer heading in adolescent females.", the authors looked at heading, it's subconcussive impacts and neck strength. After extensive study their conclusion was, "This suggests neck strengthening may be an important component of any head injury prevention/reduction program."
 
Head impacts are common in contact sports and in a sport such as soccer a necessary part of the game. Attenuating head forces is the responsibility of a well constructed preparation program for sport. Having neck exercises as a normal part of a physical education exercise program should be commonplace in society for preparation of any sport.  https://info.rogersathletic.com/get-strong/bid/99013/Preventative-Sports-Medicine
 
Always prepare athletes for the rigors of the game. Get their necks Strong.
 
5 way
Pendulum Neck/Shrug
 

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

Using The Pendulum Reverse Glute/Ham

The Pendulum Reverse Glute/Ham is an exceptional strength training device that targets the oft-neglected proximal end of the hamstring muscle, as well as, the glutes and hips. The Reverse Glute/Ham is an exceptional rehabilitative tool giving the athlete the ability to train when he or she has a knee, ankle sprain, casted foot or other lower leg injury. Continuation of training at a high level allows for the retention and development of tissue which enhances return-to-play from injury.

The Reverse Glute/Ham has another use beyond normal strengthening that few may be aware of.  The unique exercise device can be used to safely identify a muscular weakness in the quadriceps that is rarely picked up on any other exercise, test or exercise tool.

Begin the identification process by choosing a weight that he or she can perform 25 reps, pausing at the bottom of each repetition, with their knees bent during the entire movement. Keeping the knees bent targets and fatigues the glutes.

describe the image

 

 RLC4447

25 reps with the knee bent during each repetition

Upon completion of the 25th rep (which should be difficult) the subject then, without rest, extends their legs straight out as if standing up. The additional weight of the lower limb adds weight to the movement allowing the lifter to continue performing repetitions. The athlete brings his knees back in the bent position then extending his legs pausing for as many reps as possible. If the first weight was chosen properly the number of repetitions that can be achieved will be some number less than 10.

describe the image

describe the image

Each rep is from bent to an exactly straight paused leg

Once the athlete can complete the last rep in full extension as seen above, he or she is to slowly return at a 5 second count, with the legs kept perfectly straight, to a vertical position if possible.  In the vertical position (if flexible enough) the athlete pauses each rep for 15 seconds. The subject continues repetitions until failure.  If there is a disparity in leg strength the weaker quadricep will begin fibrillating often shaking dramatically.  This will be very visible and will require direct exercise such as leg extensions and straight leg lifts to correct and return to normal in the future.  

describe the image

describe the image

 

Topics: Pendulum Reverse Glute/Ham, Strength Training, Strength

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.
 
hip2.jpg
The Pendulum Hip Press was designed to specifically target the hip region, as well as, improve flexibility in the low position.
 
Gabe_Harrington_Squat_Pro.jpg
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. 
 
training__reverse_glute_ham.jpg
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