Get Strong

Athletes Should Review - Rules Of Manual Resistance

Important Manual Resistance Considerations:

  • When training manually all athletes must understand the rules of performing each repetition properly. The rules of Manual Resistance must be reviewed regularly!
  • 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.

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Manual Resistance Rules

1). Each athlete must 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. 

Topics: Manual Resistance

Muscle

In February of 2014 the Journal of Investigative Dermatology , published the article 'The skin not the largest organ.' a good read. The Journal of Comprehensive Physiology in a published article - 'Muscle as a secretory organ.' - states,  "Skeletal muscle is the largest organ in the body."

As strength coaches we tend to think of muscle exclusively in relation to muscle fiber contractions, posture, breathing and the locomotion of our activities. Seldom do we think of skeletal muscle as a secretory organ and it's ability to communicate with other organs such as adipose tissue, the liver, pancreas, our bones and the brain. 

Myokines are small proteins released by muscle cells in response to muscular contractions.  They are involved in  tissue regeneration and repair, inflammation reduction, reduction of the risk of chronic metabolic diseases and maintenance of healthy bodily functioning. Skeletal muscle as an endocrine organ produce and release these proteins, which like hormones, exert specific endocrine effects.

Understanding that inactivity leads to an altered myokine response and muscular work a positive healthy molecular return, illustrates the far-reaching effect of strength training regularly and continually throughout life. 

In our modern environment with televisions, computers, advanced technology, cell phones a sedentary behavior with little or moderate muscular work is commonplace.  With the physiological knowledge of the skeletal muscles contributions in Getting Strong more than walking and running alone are necessary to achieve what is deemed a 'healthy lifestyle'. 

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  Getting Strong on the Pendulum Power Rack System

Topics: Pendulum Chin-Up Bar, Pendulum Rope Pull, Muscular Growth, Strength Training, Pendulum Rack System, Muscular Strength

The Vastus Medialis Oblique And Vastus Lateralis

To get the most out of the vastus medialis oblique (VMO) and vastus lateralis (VL) incorporate a isometric hip adduction in the last 45 degrees of knee extension/flexion on the Pendulum Hip Press. Ensuring the adductors are engaged may be useful in promoting a greater VMO/VL ratio. There is evidence that a better ratio reduces patella femoral stress.

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Topics: Pendulum Hip Press

When You 'Knee' To Do Push-ups

Doing a push-up with your body straight and knees off the floor is harder than with them on the ground as it requires less trunk stability to maintain position. The question is: "What is the benefit of push-ups on your knees other than training the beginner or extending the exercise once the athletes strength fails to hold posture?"

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In May of this year a study reported in the Journal of Applied Biomechanics measured the surface muscle activity of 8 upper body and core muscles during a push-up.  There findings were ....."there were no significant differences between push-ups on the toes versus knees with respect to the percent contribution for the primary muscle groups."   

As a coach this changes your thinking about the value of training  push-ups  from a kneeling versus extended position. Training a novice athlete with planks and bent leg  push-ups will quickly hasten the desired development for chest and trunk. Teach the athlete how adjusting their legs still adequately targets the primary chest muscles and is an important consideration when Getting Strong regardless of ones overall strength. This knowledge brings a new focus and enthusiasm to the modified position.     

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 Push-up to Get the chest Strong 

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The Pendulum Vertical Chest Press

 

 

 

 

 

 

 

 

 

 

Topics: Strength Training, Pendulum Vertical Chest Press, Muscular Strength

Get A Grip On Strength When Asleep

The National Sleep Foundation has specific sleep recommendations for each age group ranging from infants to the aged population. The recommended ranges for appropriate sleep for teenagers is getting 8 to 10 hours, 7 to 9 hours for young adults and 7 to 8 hours for the older population. 

Examining sleep patterns over an 8 year period and measuring grip strength with hand held dynamometers the groups with longer and shorter duration then recommended have a faster rate of hand grip strength decline over time

When training to Get Strong sleep must be an important part of the equation as it is a major key to development. Stimulants like energy drinks, external lights including those from electronic devices interfere with our 'circardian rythms' or natural sleep/wake cycle. Eating properly, maintaining a healthy body composition and exercising are important, but the big picture in maximizing development is getting the needed hours of recovery to make a program work.

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The Pendulum Power Grip Pro

Topics: Pendulum Gripper, Strength Training, Muscular Strength

A Visit To Tyler Hobson Places Your Name In Steel

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Tyler Hobson grew up in Anchorage, Alaska.  His experiences, education and his participation in competitive powerlifting led him to become the inventor of Pendulum Strength.  He now lives in Conroe, Texas and continues to design the world's finest exercise machines. 

Visiting Tyler at his Gym/Shop in Conroe is an exceptional learning experience, as well as, an adventure.  You have the opportunity to train on new and original Pendulum equipment and play with prototypes that may or may not make it to the marketplace. Talking with the designer and expressing your exercise ideas and needs often leads to new interesting devices.

The visitor sign in sheet is a 1/4 inch plate of steel, 2 inches wide and 12 inches long in which Tyler welds your name on while you watch. The plates are then mounted on a wall in his shop as part of the decor. 

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For further information and a chance to set up a visit call Tyler at 936-203-9436 for an opportunity to learn have fun and Get Strong.

Topics: Announcements, Tyler Hobson

Athleticism And The Neck

The respiratory system’s process of inspiration and expiration involves much more than the diaphragm and the internal and external intercostal muscles. The scalene muscles in the neck are involved in almost every breath we take. The platysma and sternocleidomastoid are involved in heavy breathing. Injure or develop neck muscles and your body’s athleticism will be affected.

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Pendulum Head And Neck Machines at the University of Michigan

 

Topics: Pendulum 5 Way Neck, Pendulum 4 Way Neck

An Undeveloped Neck Changes The Force

Conventional wisdom suggests that strength training increases body mass index (BMI) in a positive way, but does it? BMI is a simplistic measure of body fat. It is calculated by dividing one’s weight in kilograms by the square of one’s height in meters. The derived results can then be compared to a chart of normative data provided by the National Institutes of Health (NIH). BMI is useful for the overweight and obese, yet it does have limitations. BMI may overestimate body fat in athletes and others who have muscular builds. The problem is this simple tool does not differentiate between fat mass and lean body mass. It has long been argued that heavily muscled, weight-trained athletes are healthy despite their BMI classification.

At issue is the athlete that increases muscle mass and vascularity significantly in all areas of the body but the neck region alters peripheral vascular resistance in an acute way. Peripheral resistance is a function of the internal vessel diameter, vessel length and blood viscosity. Having a large body and an undeveloped neck changes the force of the delivery system’s blood flow to the head.

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Topics: Pendulum 5 Way Neck, Pendulum 4 Way Neck

The Newberry College Barbecue

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Once again Erik Schwagger (the number one Strength and Conditioning Chef in America) and the Newberry College strength staff invite you to their Annual BBQ Saturday, July, 21st in Newberry, South Carolina. 

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A unique gathering with the purpose of bringing strength and conditioning staffs together to talk shop, exchange ideas, learn from one another without any time restrictions and limited structure.

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It is a relaxing day with not good but great food prepared by Eric and his staff. The food ranges from pulled pork, ribs, brisket, barbecued drumsticks, burgers, to special salads. If you are able to make it please RSVP and let them know how many staff members you will have in attendance. Significant others are invited as well!  In addition, the coaches are only asking $40 PER STAFF Member. Please send check or money order by July 10th. This is only to help with the cost of purchasing food and drink.

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Date: Saturday, July 21st

Time: 1pm to ???

Location:

Newberry College Varsity Weight Room

2100 College Street

Newberry, SC 29108

Cost: $40 per Person

http://info.rogersathletic.com/get-strong/newberry-college

Topics: Pendulum Reverse Glute/Ham, Clinics, Announcements

Where The Head Goes The Body Will Follow

Where the head goes the body will follow’ is an athletic axiom that coaches teach. Stand straight, place your fingers lightly on the nape of your neck. Without moving your head quickly move your eyes left and right. You will feel the musculature in your neck begin to contract. The eyes are not connected to the neck muscles but the brain is preparing the body for movement. Like our limbs it is important to move the head quickly. Training the head and neck will enhance performance.

20160422_111013_resizedUtica Ford HS, Michigan adds Pendulum Head and Neck Machines to Enhance Performance

 

Topics: Pendulum 5 Way Neck, Pendulum 4 Way Neck