Get Strong

Sledding This Winter

The best sledding you can do this season is using the Rogers Drive Sled. A great way to enjoy the winter months and Get Strong. 

STT 6am-16.jpg

STT 6am-20.jpg

STT 6am-25.jpg

STT 6am-23.jpg

Topics: Drive Sled

The Rules Of Manual Resistance

Important Manual Resistance Considerations:

  • When training manually all athletes must understand the rules of performing each repetition properly.
  • The athlete should not only be capable of performing an exercise but have the ability to teach, as well as administer the exercise to others. 
  • Once an athlete understands how to execute manual resistance it demands the same effort and motivation as if trying to improve on a bench, squat, clean or any other strength training exercise.
  • When training manually to progressively overload it requires a strength measurement to track progress.  Taking a circumference, body composition and other physiological variables allows the coach and athlete to monitor results.
  • Remember when training the head and neck manually athletes should have clean hands especially during flu season.
  • The rules of Manual Resistance must be reviewed regularly! 

LIVE-24.jpg

The Rules of Manual Resistance

1). If you use Manual Resistance make sure you and your spotter know and understand the rules.

2). The Lifter begins each exercise with the goal of 6-8 reps. This requires pacing, in other words, the first repetition is not an all out effort. The effort must be increasing for every subsequent repetition.

2a). The Spotter should allow the lifter to perform each repetition at the same pace or speed of movement. This will require different amounts of pressure by the spotter during the rep (because of leverage). The lifter will feel as though the resistance is similar at all joint angles (the resistance will feel smooth).

3). The lowering phase of every repetition should be slower than the raising phase. A guide in learning manual resistance is raise the involved limbs up in 1-2 seconds or at a 1-2 count and lower them in 4-5 seconds or at a 4 or 5 count.

3a). The Spotter must make sure that they feel more force by the lifter during the lowering phase of each repetition.

4). The Lifter should continually contract their target musculature during the raising phase and the lowering phase of every repetition.

4a). The Spotter must give feedback to the lifter to ensure there is always a constant contraction on every repetition performed. The spotter should identify any relaxation or loss of force by the lifter during the movement.

5). The Lifter should pause with pressure against the spotter's resistance at the top of every movement. Pausing with pressure and no relaxation is extremely difficult.

5a). The Spotter should insure the lifter is applying force at the top of the movement. The spotter must feel if the lifter is relaxing. The spotter must ease slowly into the lowering phase of the exercise. Slowly easing into the lowering phase or decent is extremely important.

6). The exercise is completed when the athlete reaches momentary muscular failure.

LIVE-50.jpg

Topics: Muscular Growth, Strength Training, Muscular Strength, Manual Resistance

Full Crimp Grip And More

Without question rock climbing requires strong hands. Because of the landscape to be traversed and the varying size of protuberances and crevices, it necessitates that our strength begins at the fingertips. The most common fingertip holds are defined as full and half crimp and are used regularly on the rock's shifting terrain. Full crimp involves the distal,  intermediate and  proximal, phalanges as well as the use of the thumb, whereas the half crimp is thumbless. These digital positions can be likened to the anatomical classifications of hook, pinch and precision grips.

When climbing routes become steeper much of one's body weight can no longer be supported by the legs - this begets participants to heavily rely upon the hand's fingers and the upper torso for  movement. Indoor climbing is a must for preparation for the outdoor season in maintaining the hands and finger's strength and dexterity. To enhance crimping power the added use of the Pendulum Gripper will bring crimping and one's ascending ability to an entirely new level.

489.jpeg

 

486.jpeg

491.jpeg 

Power Grip Pro  

The Pendulum Gripper Gets and Keeps the Hands Strong

 

Topics: Grip Cart, Grip training, Pendulum Gripper

Bench Press Intensity

Bench and J Hooks-3 (1).jpg

PLOS ONE is a peer-reviewed open access scientific journal published by the Public Library of Science. Unlike traditional peer-reviewed publications it does not use the perceived importance of a paper for acceptance or rejections. Instead it rigorously reviews how  experiments and analysis were done and the significance of the research is left up to the scientific community. Recently researchers published in PLOS One, "A systematic review of surface electromyography analyses of the bench press movement task."

The bench press is arguably the most popular lifting exercise. It is used in homes and gyms throughout the world, in athletic development for competition and as a standard criteria to measure upper body strength in individuals. The methodologies used to enhance development are complex and wide ranging.

The authors of the aforementioned study looked to answer two questions, "Which muscles show the greatest activity during the BP? Which changes in muscle activity are related to specific conditions under which the BP is performed?"  They defined 'intensity' as percentage of ones 1 repetition maximum (1RM).

Looking through 3847l citations and 2635 articles the researchers determined the most relevant articles and examined velocity, intensity, range of motion, stable and unstable surfaces, fatigue, mental focus, sticking points, compression sleeves and sticking points. They concluded that the triceps brachii  and pectoralis major muscles had  similar electrical activity during the bench press and their activity is significantly higher than the activity of the anterior deltoids. Of all the various constructs of training that were listed above (from velocity to sticking points) that effect muscle activity, the most important factor is exercise intensity. The load on the bar relative to ones strength effects all other factors when bench pressing and Getting Strong.

Bench and J Hooks.jpg

Pendulum Synchro Docking Bench Press

Bench and J Hooks-2.jpg

 

Topics: Pendulum Rack System, Pendulum Vertical Chest Press

Fast Fingers

If you play a sport you will benefit from training your hands. Getting the hands strong in all the various grips; power, hook, ball, pinch, precision, finger abduction, adduction and extension leads to tremendous hand and upper body power. Studies have shown, "Four Weeks of finger grip training increases the rate of force development and the maximal force in elite and world-top ranking climbers.", meaning hand and finger training will change performance.

Matt Jennings, the Head Strength and Conditioning Coach at Xavier University, understands that changing the rate of force development in a basketball players fingers can mean who retains the ball in a highly contested contest and even change the outcome of a game. His athletes train the various grips selecting particular training devices from their Pendulum Grip Cart. They also use the Pendulum Gripper to maximize their power, measure results and Get Strong.

20170817_121455.jpg

Pendulum Grip Cart

20170817_121536.jpg

Pendulum Gripper

Topics: Pendulum Gripper, Pendulum Grip Cart

Sprint Running Form And The Test

Coaches and athletes spend a great deal of time on running mechanics.  Utilizing film and having handouts of what you are trying to accomplish speeds the process. If you truly want athletes to understand the action of sprinting give them a quiz, you will be surprised how much better they will correct their form when drilled.

Sprint Running Form

Image result for sprinting mike gittleson

I. The Hands and Arms  - the faster the arms go the faster the legs go

     A. Relax your hands

         1. If the hands are relaxed the chances are good that the arms and shoulders will be                     relaxed

          2. The index finger and thumb should slightly touch or the hand should remain in a                     natural  position

          3. Start with your lower arm at right angle to the upper arm

          4. Powerfully drive your hand forward no higher than your shoulder

          5. Keep the right angle while vigorously pumping your arms

     B. The rear action of the arm is responsible for higher need lift

          1. The thumb should almost brush your thigh on the descent of your arm

          2. The downward moving hand should clear the buttocks

          3. Keep the arm at a right angle during the stroke allowing the elbow to open slightly at                the end of the stroke

          4. Your upper arm should become almost parallel to the ground

          5. Always assure that there isn't excessive swinging of the lower arm during running -                 maintaining the right angle of the lower and upper arm

      C. Proper movement of the arms and insures unnecessary rotation of the lower torso

          1. While pumping your arms keep your shoulders Square

          2. While pumping your arms do not rotate your hips

II. Head neck and shoulders - position and relaxation allows for faster arm movement, a more powerful stroke, and greater knee lift

       A. Relax muscles of the face

           1. Breathe through your mouth and nose

           2. Relax your mouth

           3. Eyes should be focused at an object in eye level straight ahead - not at your feet or                  upward

           4. The head should always remain in a normal postural position

           5. Never allow the head to rock from side to side or move up or down

       B. Relax your shoulders

           1. Keep your shoulders down while pumping your arms

           2. Do not shrug your shoulders toward your ears

           3. Relax shoulders allow you to pump your arms faster

           4. Keep your shoulders square

III. Legs foot and torso - knee lift must be without improper body rotation and avoidance of prancing

        A. The torso should be upright

           1. When running the trunk should be slightly forward of vertical

           2. Do not allowed torso rotation

           3. Do not allow bending in the middle of the torso - crunching

           4. Do not allow bending backwards

           5. Run tall

        B.  High knee lift is desirable and completion of the drive stroke or drive leg is desirable

           1. Left your knee high with a powerful stroke

           2. The drive must take place wholly behind the body's vertical line with the drive leg

           3. At no time should there be an attempt to reach out with the lifted foot

           4. The lifted foot should be slightly cocked or plantar flexed

           5. The returning lifted foot will land slightly ahead of the body and then we'll be used to                drive forward

 

The Sprint Running Form Quiz   100% is Required

Fill in the blank

In running the faster the arms go the faster the  ___________________go.

The proper rear action of the arms is responsible for __________________.

When pumping your arms your shoulders should remain __________________.

Proper movement of the arms ensures unnecessary rotation of the _____________.

How should your head, in relation to your torso, remain when running with proper form?

____________________________________________________________________.

True or False

You should run tall?________

You should not reach out with your lifted foot when running? _________

You should not shrug your shoulders when running? ________

You should relax your head and neck and shoulders when running? ________

You should run run run run run with great form to get better? _________

You should relax your mouth running? __________

You must be in great physical condition to perform your best? __________

The head should remain in a normal postural position? ____________

Breathe through your mouth and nose?_________

If your hands are relaxed the arms and shoulders will probably be relaxed? __________

 

 

Topics: Running, Skill, Success

The Bulk Of The Deep Neck Flexors

The longus colli muscle, based upon it's comparative size, forms the bulk of the deep flexor muscles of the neck. Often those who sustain neck injuries receive trauma to these fibers. The issue becomes rehabilitation for the reduction of future problems.  Incorporating this tissue as a regular part of your exercise regime is an important consideration in program design.

Consistently include deep neck flexor work on the Pendulum 4 and 5 Way Neck Machines by utilizing the last four holes on the 'neck cam', that is, either the 12th 13th, 14th or the 15th position. The movement is accomplished by placing your face on the pad as one would normally do.  Once situated, the cervical muscles are contracted by beginning the exercise leading with the chin. By initiating the motion with the lower jaw the lifter will immediately feel the targeted flexor group. A terrific way to Get Strong.

_RLC2236.jpeg

 The Pendulum Neck Machine with the Face Pad in the #12 Setting 

_RLC2233.jpeg

  The Pendulum Neck Machine with the Face Pad in the #15 Setting

Topics: Pendulum 5 Way Neck, Pendulum 4 Way Neck

Indiana Basketball

Indiana Basketball

171.jpeg

 Having strong hips and shoulders is important in all sports - Get Strong.

Topics: Pendulum Shoulder/Incline, Pendulum Hip Press

The Most Important Exercise

In March of 2014, The American Journal of Sports Medicine published, Effect of neck muscle strength and anticipatory cervical muscle activation on the kinematic response of the head to impulsive loads, they concluded "Interventions aimed at increasing athletes' neck strength and reducing unanticipated impacts may decrease the risk of concussion associated with sport participation."  This has important meaning for male and female athletes across the age spectrum for them to achieve greater neck strength and always improve their skill. By doing so they will be more accomplished in the anticipation of bracing for impact (anticipatory cervical muscle activation) and can reduce the magnitude of the head's subconcussive and concussive forces if incidences do occur.

A concussion (MTB, mild traumatic brain injury) and a variety of head and neck injuries are occurrences and risks associated with many of the sports that we play.  On October 1st, 2017, The Journal of Biomedical Engineering published, The Role of Neck Muscle Activities on the Risk of Mild Traumatic Brain Injury in American Football. Knowing neck strength is an effective preventative strategy in reducing sports related concussions, researchers wanted to examine the 'why' strength changed the head's kinematic response? They looked at four different muscle activation strategies - no muscle response, a reactive muscle response, a pre-activation response, and response due to stronger muscle strength to compare the effects of neck muscles on the risk of sustaining a concussion. "Simulation results indicated that active responses of neck muscles could effectively reduce the risk of brain injury." Increased neck strength can decrease the time to compress the neck and guard against the traumatic effects of injury. This study reaffirmed the aforementioned 2014 research.

As it turns, performance aside, this is why we strength train, to build our musculature to protect us as best we can during competition. Without question the number one and most important area of our body to train are the muscles of the head and neck. And if we are to look at training for performance -- remember as an athlete or coach, 'Where the head goes the body will follow', decreasing response time of neck muscles allows the body to move faster. Having quick responsive musculature throughout the system and a comparatively slower head and neck musculature is counterintuitive. 

Make head and neck training a priority to keep athletes safe and Get Strong.

 Image result for pendulum neck machines

 The Pendulum 5 Way Head and Neck Machine

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

When Being Neutral Is An Advantage

The semispinalis muscles are a group of three muscles located in the back of the cervicothoracic spine. These large and long muscles are involved in rotation, lateral flexion and when acting bilaterally extend the head and neck as a unit.

The semispinalis cervicis together with the semispinalis capitis are powerful neck extensors. When training it is important to note that these muscles are strongest in the neutral position. Starting a neck extension exercise with the neck flexed does not allow you to utilize the weight that these muscles are capable of moving. Take advantage of the neutral position when training on the Pendulum 4 or 5 Way Neck Machines to Get these powerful extensors Strong.

Gabe_Article_Neck.jpg

 Starting Neck Extension from Neutral on the Pendulum 4 Way Neck Machine

 

Topics: Pendulum 5 Way Neck, Pendulum 4 Way Neck