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Court Sprints

Plocki BasketballJim Plocki has coached numerous individual National Champions, as well as, All-America, All-Big Ten, All-Academic, Olympian, Heisman Trophy, Hobey Baker Trophy, NFL, NHL and NBA athletes.  Jim has been a part of many Big Ten, CCHA, Bowl, NIT, Final Four, Frozen Four, Super Six and College Softball World Series teams.  In 2001 Jim was awarded an Honorary M from the Michigan Athletic Department for his dedicated service to Michigan Athletics.  Jim gives us insight into preparation for basketball.

Communication can separate good from great.  A team must not only listen to the coach, but communicate instructions with one another, everyone must be on the same page.  If you are tired while competing you still must concentrate and make the correct decisions. Conditioning is important, yet games can easily be won or lost by an athlete taking the right or wrong step.

In 1958 in a paper presented in the Journal Psychological Review argued the number of objects the average person could hold in memory was 7 +/- 2, they dubbed this Miller's Law.  Since its publication there has been a tremendous amount of research on the limits of cognition.  I know this as a coach, remembering which foot one should touch a line 6 times in a row while competing to make a designated time is extremely difficult.

Pre-Season Basketball Conditioning:  Cognitive Court Sprints

Run this drill on a basketball court.

Each player starts with both feet behind one end of the courts baseline.

The coach will tell the athletes which foot they must touch each baseline example; Left, Left, Left, Right, Right, Left and then say go. 

The athlete will run six lengths of the court and touch each baseline with the appropriate foot.

If any athlete touches any baseline with the wrong foot the drill is repeated by all.

Beginning time to complete this drill is 36 sec.

The training range is 4-20 reps of 6 lengths.

Run this drill with 3 groups so you get a 2:1 rest ratio

The challenge for the group is threefold: first, all athletes must concentrate on what the coach is saying to ensure they hear, as well as, commit to memory, the 6 foot placements; secondly, all athletes must make the target time; third, once the coach says 'go' its up to the players to make sure all are on the same page and step with the appropriate foot.  When the whole team can run 10 'cognitive court sprints' below 34 seconds the team is prepared to begin the rigors of the practice season.

Squat ProSquat Like a Pro on the Pendulum Squat Pro

Old Dominion University Weight Room

The Old Dominion University Weight Room. The Monarchs located in Norfolk, Virginia have joined Conference USA.

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Pendulum 4-Way Head and Neck Machine

Old Dominion Pit Shark

Pit Shark Belt Squats

Old Dominion Neck Machines

The Value Of Muscular Work

A Little Physiology: The Value of Muscular Workdescribe the image

Pullovers on the Pendulum Lat Combo Pulldown

The maintenance of skeletal muscle depends on a complex balance between anabolic (a constructive metabolism) and catabolic factors (the metabolic process of breaking down). This balance gradually deteriorates as we age, leading to a decline in muscle quality and quantity. Muscular work has a tremendous value slowing our natural loss of tissue.

It is known that skeletal muscle is the target of numerous hormones.  Diminished testosterone and growth hormone lead to muscle atrophy, which is a decrease in the associated muscle mass. Providing an outside stressor in the form of progressive resistance can induce growth hormone and testosterone release, regardless of age and preserve tissue. But only in recent years have studies shown another invaluable role of skeletal muscle and its function as a secretory organ.

Endocrine organs secrete directly into the blood to affect tissues at a distance from the site of secretion. Endocrine organ secrete hormones, growth factors and cytokines. In 1998 skeletal muscle was identified as an endocrine organ, which also secreted cytokines (small proteins that are important in cell signaling). The type of small protein cytokines released by muscle are known as myokines.  This important finding that muscles produce and release myokines provides a biological explanation to the observation that exercise influences metabolism.

In January of this year the Journal of Cellular Metabolism researches identified one such myokine, as the molecule BAIBA (beta-aminoisobutyric acid ).  BAIBA participates in tissue crosstalk that results in browning of white adipose tissue.

The term "brown fat", which is actually brown in color is used to describe heat-generating, metabolically-active fat cells.  White fat or white adipose tissue is used as a store of energy.  The release of BAIBA from training the musculature induces energy-storing white fat cells to become more like brown fat cells that burn calories.  A great reason to Get Strong.

Researchers have actually fed mice water laced with BAIBA and they lost weight and showed other metabolic benefits.  Researchers also reviewed the famous Framingham Heart Studies (long term, ongoing cardiovascular studies beginning in 1948) and found those who had high risk factors of heart disease and diabetes also had low BAIBA.  Remembering the molecule is released from muscular work the Farmington Heart Studies help to confirm once again, it is a great benefit to Get Strong.

North American Strongmen And Women

North American Strongmen And Women Battle at Baywood in Long Neck, Delaware.

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North American Strongmen

Car Deadlift For Reps

Car Lift Strongman


North American Strongwoman

Keg Carry and Toss


Conan's Wheel

Trap Bar Squat

 Trap Bar for Reps


Push Press

Viking Press for Reps


Jerk Press

Barrel Lift



barrel Throw

Barrel Squat

Barrel North American Strongman

A Great Day of Celebrating Strength

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The Pendulum Rack System 


2014 Minnesota Sport Performance Clinic

2014 Minnesota Sports Performance Clinic

Minnesota football

May 2nd and 3rd, 2014 - 9:00 to 5:00

$30 Per Day - Full Clinic is 2 days $60 - No CEU's for Student

Bring Student ID's

Bierman Athletic Building - University of Minnesota

516 15 Ave 15th SE, Minneapolis MN 55455

Current List of Speakers - More to Come

Henk Kraaijenhof - World Renowned Speed and Performance Coach-
Improving Sprinting Speed: The three phases of the race, how to train for them, and case studies for these situations

Rick Brunner – Sport Performance Nutrition Scientist- Explosive Ergogenic Aids for Athletes Part 1

Eric Klein – University of Minnesota Head Football Strength Coach
Long Term Training Football - Freshman to Senior

Minnesota Gopher Strength Clinic

Chad Pearson - University of Minnesota Head Assistant Football Strength Coach
Practical Training for Speed Development

Chuck Lobe -Florida Atlantic Head Strength Coach
Triphasic for Novice Lifting Athletes: Modifications and Implementation

Jay Demayo - - Head Basketball Strength Coach University of Richmond
A Case Study in a Simplistic System

Dustin Perry - University of Minnesota Assistant Football Strength Coach
How to Better Test Your Athletes for the Demands of their Sport

Shea Thompson - University of Minnesota Assistant Football Strength Coach
Movement Breakdown and Special Strength Training for the Quarterback

Ben Schumacher - University of Minnesota Assistant Football Strength Coach
Uncovering "Sports Specific" Training

Minnesota strength clinic

Dan Warnke - University of Minnesota Assistant Strength Coach What's Wrong with the Current State of Soccer Training?

Stephen Volek - University of Minnesota Assistant Strength Coach
Outlying Variables in the Acquisition of Sport Skills

Gold & Gopher

Thomas Miller – Hopkins High School Head Strength Coach
Triphasic Application For High School Athletes

Cal Dietz - University of Minnesota Strength Coach
Undulating Periodization and Triphasic Training Methods

Carson Randal – Head Assistant Strength Coach Florida Atlantic University
Specific Power Lifting Methods that Transfer into Sports Performance

Performance Clinic

Josh Beauregard – Iowa State Strength Coach
360 Degree's of Influence within a Collegiate Program: Leadership, Communication, and Adaptation

Scott Hintz – Head Strength Coach Catalyst Performance
How to Get Athletes, Sport Coaches, and Athletic Directors to Buy into your Program.

Ryan Johnson Head Strength Coach Wayzata
Everyone Stronger

Andy Zalaiskalns – Strength Coach US Special Forces

Mike Gittleson – Former Head Football Strength Coach University of Michigan
A Strong Lesson in Training: How to Train the Head, Neck, and Jaw Without Weights to Lower Subconcussive Forces.

Minnesota strength

Gary Boros - Head Strength Coach Bemidji State University
Programming for the Beginner Strength Coach

Landon Evans - University of Iowa
Training Interventions Aided by Technology

Jonathon Janz
Primer on the Sport of Weightlifting: Applications for Strength and Conditioning

Minnesota Banner

Alex Luhring
The Four Pillars of a Strength Coach

Scott O’Dell East Central University-
Efficient techniques and implementations to simultaneously achieve injury prevention while increasing sports performance

Carrie Peterson University of Minnesota
Performance Sports Nutrition "Musts”

Minnesota Golden gophers

Scott Sahli – Burnsville High School -NSCA
Primer on the Sport of Weightlifting: Applications for Strength and Conditioning

Bryan Mann - University of Missouri
Velocity Based Training

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Pendulum 5-Way Neck

Grand Valley State University Weight Room

Grand Valley State University Weight Room

Hip Back

Intek Weight Plates

Pendulum Bench

Pendulum Power

Power Racks

Grand Valley State

GVSU Pendulum Racks

gvsu weight room

Michigan Football Strength & Conditioning Clinic

Michigan Football Strength & Conditioning Clinic

Saturday April 12th, 2014

Michigan football strength Clinic


8:00-9:00am:       Registration – Schembechler Hall, Breakfast Social (Glick Field House)

9:00-9:10am:       Clinic Welcome – Head Football Coach, Brady Hoke

9:10-10:00am:     Aaron Wellman, Director of Strength & Conditioning, Michigan Football

                         Topic: Michigan Football Program Design

10:10-11:00am:   Kevin Vanderbush, Head Strength Coach, Ben Davis High School, IN

                          Topic: High School Strength & Conditioning

11:10-12:00pm:   Dan John, World Renowned Strength Coach & Author

                          Topic: Training the High School Athlete in Large Groups (Demo in Glick)

12:00-12:40pm:   Lunch

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12:45-1:35pm:     Rogers Demos / Joel Totoro (groups rotate at 1:00pm and 1:15pm)

  • Group 1 starts in Glick at 1:00pm & 1:15pm
  • Group 2 starts in Oosterbaan at 1:00pm & 1:15pm
  • Group 3 starts in Weight Room at 1:00pm & 1:15pm

1:40-2:30pm:     Tom Shaw, Founder of Coach Tom Shaw Performance, Orlando, FL

                         Topic: Football Speed Training (Demo in Glick)

2:40-3:30pm:       Ethan Reeve, Director of Strength & Conditioning, Wake Forest

                         Topic: Philosophy, Density Training and Climbing Methods for Athletes

3:30-3:40pm:        Closing Remarks, Evaluations

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This Clinic is approved by the NSCA (0.6) and CSCCA (3.0) for Continuing Education Units.

Western Michigan Broncos Weight Room

Western Michigan Football Installs the Pendulum Rack System

Bronco Football

Bronoc Weight Room

football weight room

WMU Broncos

Pendulum Rack Bridge

Pendulum flooring


Pendulum dumbbells

Utility Bench Bronco

pendulum utility bench

Pro Star

Pendulum hip back

Pendulum Belt Squat


WMU 5 Way

Dryland Training: The 300 Yard Shuttle

Hockey Dryland Training: 300 yard shuttle

describe the imageJim 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 Tournment Conference Championships. Jim shares with us an off ice test that insures your athletes remain in shape in the off season.

-On a football field place a cone at the goal line and a cone at the 25 yard line.

-The athlete starts standing with his feet behind the goal line and sprints to the 25 yard line. Touching the 25 yard line with one foot he returns to the goal line and touches it.

-The drill is repeated 5 more times for a total of 300 yards or 6 reps.

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  -The test should look like this:

-Run shuttle #1 (record time)

-Rest 2:00 minutes

-Run shuttle#2 (record time)

-Rest 2:00 Minutes

-Run shuttle #3 (record time)


Now add all three times together and divide by 3 to get the average time.

 Goals for this test:

If the athlete weighs under 210 the average time should be under 60.99 seconds.

If the athlete weighs over 210 the average time should be under 62.99 seconds.

Lock n Load

The Pendulum Lock-n-Load Hooks for Olympic Bars and Thick Bars

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Penn State Football Pit Sharks

Penn State Football Pit Sharks

Penn State Pitt Shark

Pit Shark Belt Squats

Pitt Sharks Penn State

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