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Neck Strength A Protective Factor

It has been surmised by trainers and strength coaches that strengthening the neck and activating the neck muscles to brace for impact reduce an athlete's risk of concussion during a collision by attenuating the head's kinematic response after impact.  As recent as 2014 research studies substantiated this.

In the 2014 Journal of Primary Prevention , Neck strength: a protective factor reducing risk for concussion in high school sports, researchers found that after adjusting for gender and sport overall neck strength remained a significant predictor of concussions concluding"for every one pound increase in neck strength odds of concussion decreased by 5%."

In the March 2014 American Journal of Sports Medicine the study, Effect of neck muscle strength and anticipatory cervical muscle activation on the kinematic response of the head to impulsive loads, concluded "Neck strength and impact anticipation are 2 potentially modifiable risk factors for concussion. Interventions aimed at increasing athletes neck strength and reducing unanticipated impacts may decrease the risk of concussion associated with sport participation."

Developing head and neck strength attends to a 'modifiable risk factor' to help protect an athlete in sport. Mike Joseph and his staff at the University of West Virginia run a comprehensive head and neck strengthening program. Not only does the program protect the student athlete, but increases their overall strength and athletic performance.describe the image

Assistant Director of Strength and Coditioning Darl Bauer coaching neck training

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Training neck extension on the Pendulum 4-Way Neck Machines

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The results are impressive, ten days after this athletes neck measured 20.5" it measured 20.75".

Protect your athletes by Getting  them Strong.

Grip Strength

Grip strength can be used as a tool to have a rapid indication of someone's general muscle strength. Grip strength is reflective of muscle mass and gives you an overall sense of someone’s vitality. In a clinical setting it can predict things in the future like post-operative complications and even death.

Looking at grip strength it is pretty obvious, using all five fingers that you are the strongest. Utilizing all five digits and making a fist is called the 'power grip'. The next most powerful combination is using all the fingers without the thumb this is called the 'hook grip'. Grip strength without the middle finger and without the ring and little fingers is the least forceful way to grasp objects.  

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Training the 'power grip' on the Pendulum Gripper

Looking at contributions of individual digits to the total percentage of strength of the hand, the thumb, index, and middle fingers are 17%, 22%, 31% of the sum total and the ring and little fingers are 29%, respectively.  As you can see the middle finger at 31% is the most important contributor to total hand power. The next most important is the combination of the ring and little fingers.  

Train your hands using different combinations of finger grips to Get Strong.

The Adjustable Chin-Up Bar

The Rogers Pendulum Adjustable Chin-Up Bar is not just for the ease of training athletes of varying heights.  Moving the chin bar up and down the racks was designed for building great strength.

Eccentric or negative-only training is one of the many ways you can use the adjustable bar to your advantage.

Set the chin bar so that when standing on your toes your chin is over the bar.  Begin the exercise by lowering yourself slowly, you should be exactly halfway down with your upper arms parallel to the floor in four seconds and all the way down with your arms straight in 8 seconds.  Allowing your arms to be straight and stretched at the bottom of the movement is as difficult as maintaining a chin over the bar at the beginning of the exercise.

Once a repetition is completed quickly stand on your toes and get back into the starting position.  There is no positive or concentric work involved.

Every inch of the exercise is important being halfway down in four seconds means that you're 1/4 of the way down in 2 seconds and 1/8 of the way down in 1 second.  Perfect repetitions is what you are after.  The exercise is completed when you can no longer keep an 8 second pace for 8 perfect repetitions.  Only count perfect reps before you add weight utilizing a weight belt.

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Get Strong using the Pendulum Rack System

Improving Shoulder Strength With Hand Grip

Hand grip exercises can increase shoulder muscle integrity.

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The supraspinatus muscle is a rotator cuff muscle that helps initiate abduction of the shoulder. The supraspinatus also helps to stabilize the shoulder joint by keeping the head of the humerus firmly in place. It is common for strength coaches to have athletes incorporate a series of rotator cuff exercises to target the intrinsic muscles of the shoulder utilizing bands and light weights as part of their workout regime to insure it's stability.   

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Athletic trainers traditionally have used an exercise called the 'empty can' to isolate the supraspinatus in checking or improving this muscles strength. The empty can is performed by standing with the arms hanging at the side as if to do a normal side lateral raise. The arm is then rotated internally, trying to put the back of the hand against the thigh. Maintaining this position the arms are lifted out to the side away from the body with the thumbs pointing towards the floor to a position almost parallel to the ground for each repetition.  This movement brings the shoulder into internal rotation making it difficult to use the powerful deltoid to raise the arm requiring the supraspinatus to do much of the work. 

The supraspinatus can be also be effected strongly by gripping exercises with the arms held above 60 degrees and below 90 degrees, especially by pre-exhausting the deltoids before the hand work begins.

Studies clearly show there are high demands on handgrip force when the arms are elevated. As the hands are exercised the shoulders become under a high load as well. Pre-fatiguing the deltoids and immediately training the grip is a great way to Get the supraspinatus, hands and shoulders Strong.

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Pre-fatiguing the shoulders on the Pendulum Shoulder/Incline 

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 Immediately using a Rogers Power Grip Wrist Roller to Get Strong

The Cleveland Browns Weight Room

The purpose of strength training the head and neck region is so the athlete can significantly absorb, reduce and dissipate force. Lowering the sub-concussive forces is an important part of the Cleveland Browns football strength training program.

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Cleveland Browns Neck Machines

A Series of Pendulum 5-Way Neck Machines

Seated Squat Cleveland Browns

The Pendulum Seated Squat has independent or bilateral work-arms by simply flipping a lever.

Sport And Speed Institute

Justin Kavanaugh specializes in sports performance training. He is the managing partner of The Sport and Speed Institute located in Chantilly, Virginia.  The athletes he trains include Division I college athletes, NFL, MLB, NBA, Olympic athletes, a Heisman Trophy winner, UFC fighters and athletes looking to improve their skills and confidence, to individuals recovering from injuries or anyone who is serious about their fitness goals. Justin is a former high school All-American football player, a former member of the Junior U.S. National Wrestling team, and Junior Olympic decathlete.

Justin Kavanaugh

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Kavanaugh knows the impact a coach can have on the life of an athlete, he approaches coaching with the view that many of life’s greatest lessons come from athletic competition and how one prepares for that competition. 

5 Way Shrug Kavanaugh

 Training Shrugs on the Pendulum 5-Way Neck

If you are intersted in Getting Stronger, Getting Faster, Getting Drafted ...http://www.sportandspeedteam.com/ 

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Training The Entire Hamstring

The hamstring muscles cross the hip, as well as the knees. Muscles such as these are biarticular, that is, they cross two joints rather than one. Training a hip dominant exercise such as the stiff legged deadlift or an RDL regionally targets a specific portion of the hamstrings. The stiff legged deadlift and the RDL bring the greatest focus and electrical activity on the upper area of the hamstring specifically the upper medial portion. The lying leg curl targets the lower medial portion. By choosing appropriate exercises that specifically develop the upper and the lower sections of biarticular muscles leads to greater muscular adaptation.

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 The Pendulum Leg Curl

Insure that the hamstring is fully developed by training the upper and lower portions.....doing this Gets the hamstrings Strong


Chain Storage Cart

You do not always have to store chains, ropes, bands and other weightlifting accessories on your Power Racks. Keep them on Rogers Athletic Storage Carts and simply roll them where they are needed during a workout to Get Strong.

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Cart for Chains

Chain Storage Cart

Head And Neck Training In Kansas

Scott Holsopple is the Director of Strength and Conditioning for the University of Kansas. Scott has tremendous experience in the field of strength and conditioning. He coached at Florida when they won the National Championship in football, he was the head strength coach for Kentucky basketball and Marguette basketball and was an assistant strength coach for his alma mater Penn State University, as well as having a coaching stint at Notre Dame.`

Scott has eleven neck machines in his facility so that each athlete has an opportunity to maximize their strength.

Kansas Neck Machines

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Pendulum 4-Way Head and Neck Machines

Training Plateaus And The Progressive Ten System

Doug Scott, is the Head Strength and Conditioning Coach of the Pingry School in New Jersey. Doug is a tremendous coach and innovator. He shares with us with one of his keys to administering a high school strength program..... the principle of 'simplicity'.

Doug explains....Organize each workout using basic exercises with basic protocols that address all the muscles structures of the body. This way you can focus your attention on coaching properly performed repetitions to ensure each athlete is giving the greatest of effort.

When it comes to developing lower body strength and power one of the tools we use is the Pendulum Hip Press. Our standard set/rep protocol is 2 sets of 12-15 repetitions. The athlete will add 10 pounds once 15 strict repetitions are performed on the first set. However, after months of continuous training many athletes reach a plateau and the weight increases and motivation to train seems to slow.

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An alternate routine that is performed once per week to reinvigorate the athlete and break past a training plateau is the “progressive ten” system. The goal of each workout is to achieve the heaviest weight possible for 10 repetitions. We use 3 submaximal sets of 10 to act as a warm up and to allow the athlete time to focus and “get into the workout.” On the forth set the goal is to to reach a 10-repetition maximum. If 10 or more reps are performed add 10 pounds the next workout.  However, the warm up weights never change. Since we are using lower repetitions than our normal program the weights get much heavier which is a motivational factor for many. After 4-6 weeks of training we resume our standard protocol using the players last 10-repetition maximum as the new goal for 12-15 repetitions. This simple program is a great way to Get kids focused, motivated, and Strong. 

Sample program for an athlete with a 500 pound 10 rep max

Workout 1

360 x 10

410 x 10

450 x 10

500 x 10

Workout 2

360 x 10

410 x 10

450 x 10

510 x 10

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