The range of motion of a joint, the range of motion of the musculature and the range of motion of a resistive device are all often different from one another during an exercise. The range of travel of the exercise device tries to follow the range of motion of the athletes joint as realistically as possible for a particular movement. The fitness coach encourages the athlete to train the entire range of travel and calls this full range of motion exercise.
On a Pendulum designed exercise machine somewhere during the excursion from the beginning to the end point of range of travel, full range of motion of the targeted musculature occurs. Full range of motion of the muscle seldom transpires where the athlete and/or coach expect. Other non-targeted muscles develop and grow even though the range of movement is partial for them in the particular movement.
Each Pendulum device is made to develop an area of the human structure more effectively than we could in any other exercise manner. All that is required is that the athlete follows the range of travel of the Pendulum machine and with effort they will Get Strong.
Rick Danison is the Director of Strength and Conditoning at Indiana Uinversity. Rick has worked with more than 50 All-Americans, 4 National Champions, 13 Big Ten champions and one Olympic medalist. Rick takes an athlete through the paces on the Pendulum Squat Pro.
The Squat Pro allows you to maintain form through the entire movement.
A lot goes on in our physiological system during heavy exercise that we may or may not think about or be aware of. In normal breathing the latissimus dorsi or commonly referred to as lats are active briefly during very deep inhalations and inhalation against resistance. During exhalation they become active again when air is expelled with great force. When swimmers and climbers experience latissimus fatigue their respiration changes and they notice it.
Pendulum Lat Combo Pull
The sternocleidomastoid neck muscles support inhalation when lung volume nears 100% of vital capacity in deep breathing or when exercise is very rapid. The scalene neck muscles help by lifting our ribs to get more air in our lungs. In a 2013 study in Advances in Experimental Medicine and Biology researches looked at the electromyographic activity of a series of muscles involved in respiration to fatigue. They found that early signs of respiratory fatigue could actually be found by examining the fatigue rate of the sternocleidomastoid and scalenes. In other words when the musculature of the neck begins to fatigue due to heavy breathing soon the athlete will falter.
Pendulum 5-Way Neck
A well organized athletic program must include the development of the upper back and neck to maximize performance whether you are running or doing any activity that requires heavy breathing.
Michigan State Rose Bowl Champions
Head Strength Coach Ken Mannie and the Spartan Strength & Conditioning Staff, February 7th and 8th, 2014 host their annual Strength and Conditioning Clinic.
Mickey Marotti, the Assistant AD for Football Sports Performance at Ohio State University.
Mondray Gee, Assistant Strength & Conditioning Coach in his 12th year in the NFL, he coaches at the Seattle Seahawks.
Brad Ohrt completed his 17th season in college football and 3rd at Northern Illinois as Director of Sports Performance.
Frank Piraino is the Head Strength & Conditioning Coach for Football at Boston College. He came to the BC after spending two seasons as Head Strength Coach at Temple and one season at Marshall University.
Bob Ribby, a former Spartan football player (1991-93) who earned both, a BS in Physical Education & Exercise Science and MA in Special Education from MSU. For 14 of 19 years teaching at Eaton Rapids High School, Ribby has been the Greyhounds’ Strength & Conditioning Coach and Personal Conditioning teacher.
*Friday, Feb 7th - FREE SESSION from 6-9pm
Ohio State’s Mickey Marotti followed by:
Speed & Agility Stations with Coach Mannie and the
Spartan Strength Staff!
*Saturday, February 8th
*Registration & Check-in @ 7:15-8:00am
*Clinic will run approximately until 3:00pm
For further information, please contact:
Mike Vorkapich by phone: 517-432-1822
or via email: firstname.lastname@example.org
Pendulum Leg Equipment In The Spartan Weight Room
Chad Smith is a Head Strength Coach and a part of the High Intensity Team of the Hard Pressed Strength Training Facility in downtown Chicago. Chad takes a moment to explain how to train the head, neck and traps.
There are the 8 essential movements every athlete needs to be doing to get the muscles that hold the skull or occiput in place and help dissipate the potential concussive forces:
NECK PROTRUSION IS FULL RANGE NECK EXTENSION
NECK FLEXION – VERY IMPORTANT FOR POSTURE AND SEGMENTAL MOBILITY AND STABILITY OF THE CERVICAL SPINE
NECK EXTENSION – AIDS IN BRACING
LATERAL NECK FLEXION – GREAT FOR THE SCALENE MUSCLES
HEAD FLEXION – WORKS HIGH UP UNDER THE JAW
HEAD EXTENSION – STRENGTHENS THE SUBOCCIPITALS AT THE BASE OF THE SKULL
SINGLE ARM SHRUG – ISOLATES THE MUSCLES OF THE UPPER TRAP
TWO ARM SHRUG – GREAT FOR THE MIDDLE TRAPEZIUS
These 8 movements, at a minimum are the foundation of Head and Neck training. The utilization of a neck machine is recommended for maximizing the strength in this area. To get any muscle strong you need to overload with weight. Many train the neck soley with bands or only utilize manual resistance. Consider the question when you strength train do you train your arms or legs solely in this manner, so why is the neck any different? When you are in Chicago stop by Hard Pressed we would love to Get your entire body Strong.
Mike Joseph is the Director of Strength and Conditioning at the West Virginia University. Head and Neck training is an important part of the Mountaineers strength program. Darl Bauer is the Assistant Director, he gives us some insight into taking measurements of neck circumference in monitoring their program. Darl explains... I measure once a month and have found that it is a great motivational tool, athletes love it when their hard work shows up with an increased neck size.
I have found even though I do the very best at measuring the exact same point each time that certain measurements seem to be flawed by my own human error. Either I have pulled too tight, or not enough, or the athlete has flexed at the last second, something you must always control.
If an athlete has lost fat their neck size may get smaller even though they are gaining strength. For an athlete losing circumference it is upsetting and no coach wants their player to feel that their training program doesn't work, my response is always the same..."Are you moving more weight? Then your neck is getting stronger." And if you are less fat then the results are doubly great! Gaining strength and losing fat is the message that must be relayed to the athlete.
When you measure athletes early in the morning and then measure them in the afternoon the results may be completely different (up to a quarter inch higher). We dehydrate in our sleep and when we eat, what we eat, what activity we have done, and assessment accuracy all come into play. Measuring the same time every day is ideal, but not in the collegiate setting.
I basically give a +/- .25 inches discretion to the measurements. If they gain more than .25 inches then I consider that a substantial gain. If they lose more than .25 inches than I consider that substantial loss and I put them on a 'high-risk' list, where they are required to do supplemental neck training on top of our current 'Neck/Trap/Scap'program. It has worked very well.
Tracking circumference is a tremendous motivator and tool to assess your program and your athletes progress. Train their head and neck musculature and Get and keep them Strong.
Pendulum 4-Way Head and Neck Machines
Strength of the grip and strength of the fingers are highly correlated. The contribution of the index finger is about 25% of the total force, the middle finger 35%, the ring finger 25% and 14% of the force is contributed by the pinky. Looking at these values you can see that the radial side or thumb side of your hand contributes about 60% of the hands gripping power and the ulnar side 40%.
Body size and finger length are moderately correlated with strength. Much of the closing power of the hands comes from the extrinsic muscles that make up the forearm, as fingers are moved by tendons which are pulled by these muscles. It has been shown in studies that as little as a 2 cm change in circumference of the forearm can affect gripping power.
The absolute best way to increase overall hand strength is training, whereby the musculature is forcibly lengthened, commonly referred to as eccentric exercise or negative only training. Tyler Hobson the designer of Pendulum built the Pendulum Gripper not only to exercise by closing the hand, but developed a tool for lengthening contractions.
Using the foot pedal on the Pendulum Gripper to assist in negative only training
To maximize hand strength load the gripper with a weight that can be squeezed tight for a full second and then lowered slowly for an 8 count. Quickly the athlete uses their foot to close the gripper and once again hold the weight with no movement for a full second before lowering the weight in 8 seconds. The hand must be halfway open on the count of 4. Every inch of the exercise is important, being half way down in four seconds means that the athlete is 1/4 of the way down in 2 seconds and 1/8 of the way down in 1 second.
Each rep is counted from the squeezed position until the index finger becomes almost completely extended as shown
Perfect repetitions is what the coach and athlete are after, the exercise is completed when the lifter can no longer control the decent of the weight at an 8 second pace. When 8 perfect reps are achieved in exactly 8 seconds, 2 1/2 lbs. can be added.
Pendulum Grippers ready to be shipped.....waiting to Get the hands Strong
There is a view in coaching that getting athletes up early for strength and conditioning is a positive. This would be true if we could monitor when they went to sleep, how much they slept, it's quality and much of their daily and evening activities for an extended amount of time.
We adapt to the cyclical day-night environment through our daily rhythms of our physiology, our sleep and wakefulness patterns, as well as our behaviors. These 'daily rhythms' set the circadian time-keeping system, which is a hierarchical network with the central clock located in the suprachiasmatic nucleus. The suprachiasmatic nucleus, the "master clock" of the brain or usually referred to as SCN, is a tiny cone shaped region of the hypothalamus that synchronizes and coordinates peripheral clocks elsewhere in the body and regulates everything from sleep, to alertness, to hormone levels, body temperature, the immune system, digestion, cognitive function and physical activity.
Sleep is essential, the rule of thumb is it takes 1 day to readjust for every hour 1-hour change in environmental time. You cannot cheat circadian time getting up without 8-10 hours of sleep requires the body to adjust. Each athlete has a preferred sleep schedule that suits his or her circadian phase and this directly aﬀects sleep length and sleep quality. The circadian phase is both genetically and environmentally determined. For those who prefer to go to bed late and sleep in and who then have to wake up at 5:30 AM to train at 6 AM, will curtail their sleep by 2 to 4 hours per night. These athletes' miss critical periods of rapid eye movement and slow wave sleep and do not develop optimally.
Athletes spend countless hours training, many in well-organized sophisticated programs having the latest technology, strength coaches, athletic trainers and dietitians. But when it is all said and done it is sleep that is essential for maintenance of skeletal muscle health. Sleep debt decreases the activity of protein synthesis pathways and increases the activity of degradation pathways. Lack of sleep favors the loss of muscle mass and hinders muscle recovery after damage induced by exercise or injuries.
Pendulum 3- Way Row
The best regulator of sleep patterns is the athlete educated about sleeps value. Having a program that allows the athlete to match their life long sleeping patterns and the rigors of school with their training and practice schedules, by giving them freedom to select conditioning times that best fit their sleep behaviors enhances their development.
In Greek Mythology Sysyphus was a legendary king of Corinth, who was condemned eternally to repeatedly roll a heavy 'rock up a hill in Hades only to have it roll down again as it neared the top. Working hard but never quite getting to the top is not what a coach or athlete wants. Sleep is part of the equation. Coaches cannot 'coach sleeping so to speak' they must educate and provide the training times for the athlete to get the most out of their development. Get the 'rock to the top and Get Strong.
Protein timing is vogue throughout athletics and is a popular dietary strategy. The idea has become to regulate the intake of protein with training in an effort to facilitate muscular repair. The protein consumed just before and/or immediately following a training session is to take maximum advantage of what has been thought to be a limited anabolic window. This in theory, if properly executed, enhances muscular strength and it's hypertrophy related adaptations. Some researchers have indicated that even the timing of food intake with exercise may have a greater positive effect on body composition than ones daily nutrient consumption.
In this months December's Journal of the International Society of Sports Nutrition, scientists decided to look at all of the studies to date related to protein timing and growth. Statistically analyzing the variables - "it turns out that the commonly held belief that the timing of protein intake in and around a training session is critical to muscular adaptations is at best speculative and that consuming adequate protein in combination with resistance exercise is the key factor for maximizing muscle protein accretion."
Based on the research, if an anabolic window of opportunity for protein timing pre and /or post workout does in fact exist, the window for protein consumption would appear to be 'greater' than one-hour before and after a resistance training session.
Sophocles wrote in 450 BC, "Success is dependent upon effort." Workout hard and have a good meal and you will Get Strong. It's not when you do it, it is if you do it!
Pendulum Machines are Built for all Seasons.
First Generation Pendulum Vertical Chest Press
All-Pro Jake Long
2nd Generation Pendulum Vertical Chest Press