The Squat Pro Will Change You
It Will Rapidly Change Your Strength
Improve Your Flexibility
Improve Your Explosive Power
Improve Your Toughness
Squat Like A Pro
Get Strong
Visit The Showroom At The Factory In Clare, Michigan And Try This 20 Reps
Michigan State Strength and Conditioning Clinic
The Fundamentals of Strength Training, Speed Mechanics and Agility Training
Friday, Feb 10th - FREE SESSION from 6-9pm“TIPS FROM THE TRENCHES” with Dr Ken Leistner, Coach Mannie and the Spartan Strength Staff
Saturday, Feb 11th
Dr Ken Leistner - Strength Professional
Dan Riley - Former Head Strength Coach Penn State, Washington Redskins, Houston Texans
Mike Joesph - Head Strength Coach West Virginia University
Gabe Harrington - Head Strength Coach Colgate University
Scott Hays - Head Strength Coach Fowlerville High School
Paul Harker - Head Strength Coach Miami University
Jason Arapoff - Head Strength Coach Detroit Lions
The Deep Knee Bend On the Pendulum Multi-Station
FRED FORNICOLA, is the owner of Premiere Personal Fitness in Asbury Park, New Jersey. Fred is a fitness professional, personal trainer, strength and conditioning coach, fitness consultant, lifestyle fitness coach, as well as a published author. http://www.premierepersonalfitness.com Fred explains his approach to the deep knee bend.
There’s no argument that squatting (in its many variations) is undoubtedly a tremendous exercise that can build strength and pack on muscle! Whether it’s with a barbell, dumbbell, trap bar, bodyweight or a quality piece of equipment, squatting remains a very challenging and productive exercise for the entire body. Squatting should be one of those exercises that are part of a productive strength program, but the issue as a coach is to find the right variation for those who are entrusted to him.
Barbell squatting, for instance, is a tremendously effective movement, but not everyone is built to perform it. Limb lengths, body leverages, skill set and other variables can make the barbell squat a highly desirable exercise for some and contraindicating to others. Keeping that in mind, I have committed to what I feel is one of the best options for performing the “deep knee bend”.
At my training studio, Premiere Personal Fitness, I have one of the original Pendulum Multi-Station Machines. I primarily use the multi-station for squatting (the forerunner for the Pendulum Squat Pro) as I view it as one of the safest and most constructive means of squatting available. The Pendulum Squat Pro on my multi station has a natural feel and stresses the targeted muscle structures with less compressive forces to the joints.
My Pendulum Multi-Station allows for squatting without stress to the lumbar spine and yet keeps the muscles of the hips and legs under constant tension…..right where it should be. The best part about the Squat Pro attachment is that it can be performed without a spotter and can be safely trained to momentary muscular failure if desired..... a Great Way to Get Strong.
Speaking of Multi-Stations.......
Bicep Curl
Upright Row
Bench Press
Shrug
Shoulder Press
Power Squat Pro
Calf Raise
Lying Leg Press
Underhand Lat Pulldown
Overhand Lat Pulldown
Triceps Extension
Dips
The new Pendulum PHIT Station is great for personal training and home gyms. If you are in the military it is built to helicopter to your location on a pallet to Get Strong and Stay PHIT.
GSA approved
Belt Squat
The Belt Squat can be added to any Brute or Pendulum Rack quickly
Call 800-248-0270 to Get Strong
Absorbing The Impact To The Head And Neck And What The Coach Should Know
The muscle tendon unit produces force during athletic movement from a combination of muscle actions and a release of elastic energy from the tendon component. Though acting as a single system, these two components contribute to force production at different times.
The muscle tendon unit also acts as a force dissipator during an athletic collision.
An attenuator is an electronic device that reduces the amplitude or power. Whether discussing biology, etymology, physiology or physics attenuation is a process of reduction. Tendons function as power attenuators that protect muscles against damage from rapid and forceful lengthening during energy dissipation.
Bundles of muscle fibers are called muscle fascicles. Rapid muscle tendon unit lengthening immediately following impact surprisingly involves little or no muscle fascicle lengthening. Following this early impact contact period, muscle fascicles lengthen and absorb energy. This late lengthening occurs after most of the joint movement and is mainly driven by tendon recoil.
Tendon stiffness increases with muscle strength. Tendon stiffness reduces the probability of tendon strain injuries and increases the power of the muscle tendon unit. Increased tendon unit power aides in performance and energy dissipation during contact.
What The Coach Should Know
1). There are no gender-related difference in the relationship between the mechanical properties of the tendon and muscle strength other than greater or lesser strength between men and women. In other words, the difference in tendon mechanical properties between men and women is correlated to the difference in muscle strength, rather than their gender.
2). Building strong muscles build stiff thick tendons that dissipate force that inturn protects the very muscles that build them.
3). Strengthen your athletes head and neck muscles regardless of gender, and they will be safer from concussive forces when they enter competition.
Ask About The Pendulum 4 & 5 Way Neck
Strengthen The Muscle Tendon Unit
Get Strong
When In Chicago Contact www.hardpressed.me To Get Strong
The Pendulum Hip Press
High Flying Dayton Flyers Will Now Fly Higher
Akt/mtor/p70(s6k) signaling in human skeletal muscle
mTOR (Mammalian Target of Rapamycin) is a key signaling pathway in muscular development. It is regulator of cellular differentiation, that is, the process by which a less specialized cell becomes a more specialized cell type, and cellular size. TOR is the when and the where of cellular growth.
In adult skeletal muscle, increased mechanical stimuli exert a specific activation of the mTOR pathway. This specific activation of this pathway is not the same as attained by the normal life mechanical processes of stimulation that occur in our youth. Thus, it has been proposed that external mechanically induced tension plays a critical role in the regulation of skeletal muscle mass.
A muscle is always in a state of passive tension there is no true resting state. When there is a stretch or a pull or a perceived stress, the body responds by changing the tension state. Increased mechanical stimulation in the form of tension is a powerful stimulus toward protein synthesis in skeletal muscle. It takes systematic, progressive stimuli to elicit the adaptive hypertrophy process.
Muscular tension is solicited through strength training and the greatest muscular tension is obtained through eccentric contractions. Tension triggers protein synthesis.
What is interesting is that the velocity of the contraction is independent of the tension triggering response. Slow and fast eccentric contractions cause the same growth response. Fast eccentric and slow eccentric contractions augment the pathway the same way.
Pendulum Combo Pull multiple ways to Get Strong
Why Take The Shuttle?
In the last decade for simplicity of organization and communication college football programs began dividing their athletes up into the following groups. The feeling was that administering drills and assigning comparative performance objectives tended to be simpler and fairer.
Groups:
Skill - WR, DB, RB
Big Skill - FB, LB, TE
OLine - OL
DLine - DL
Having a large group of able bodied athletes perform a shuttle test is a good way to obtain estimates of cardiorespiratory fitness. The types of shuttle tests a coach may use are seemingly infinite. The 300 yard shuttle test is very popular and can be administered by running 2x300 yards, 6x50 yards, 12x25 yards or in other manners as long as you have normative data that makes sense.
When you obtain shuttle times they may have to be adjusted for your population. Data that you may have obtained from a particular coach or over the internet is often modified based on a coach's experience and the athleticism of their populace. The following shuttle times are from a National Championship football program and would be fun to compare your results with the nation's best.
Event
Two 300 yd shuttles...5x60 yards with 2 minutes rest between shuttles
Must average the predetermined times based upon your football position group regardless of body weight to be considered fit.
Skill 48 seconds
Big Skill 50 seconds
DLine 52 seconds
Oline 54 seconds
Put the Tred Sled in Your Weight Room to Get Strong
Notre Dame Adds The Pit Shark
You can also add the Pit Shark to any new or old Pendulum or Brute Rack to Get Strong
