Mississippi State Weight Room
Jim Plocki was the University of Michigan Hockey Strength and Conditioning Coach from 1990 to 2013, in that time they won 2 National Championships, 11 Conference Titles, and 9 Tournament Conference Championships. Jim shares with us an off-ice test that insures athletes remain in shape in the off-season.
Hockey Dryland Training: Shift Training
You will need a football field to run this U shaped drill.
A = Cone
On the right side of the goal line facing the length of the field place a cone where the goal line intersects with the sideline. This is the Start & Finish Cone as indicated above.
On the left side of the goal line facing the length of the field place a cone 6 yards in from the side line.
On the left side of the field on the 5 yard line where it intersects with the sideline a cone is placed.
At the far end of the field a cone is placed on the 15 yard line on both sides of the field where the 15 yard line intersects with the sideline.
On far end of the football field place a cone in the middle of both of the #10's on the 10 yard line.
Halfway in the middle of the end-zone on the same end of the field place a cone.
Shift training is a U shaped drill.
Starting behind the Start & Finish Cone on the goal lines right side of the field, the athlete begins the drill and sprints along the sideline. At the 15 yard cone the athlete cuts toward the cone set on the 10 yard number, then sprints to the cone in the middle of the end zone.
From the middle of the end zone the athlete continues to the opposite #10 cone, goes around the cone located on the 15 yard line and then runs down the opposite sideline.
At the cone on the 5 yard line the player cuts to the cone located 6 yards from the sideline on the goal line and sprints to the Start & Finish Cone to complete the U shaped Shift Training drill.
I ran this drill 4-6 times with a goal of 55 seconds to start the off-season Shift Training.
I would get the times down to 40-45 seconds over a 6 week period.
I like to run drills with 3 groups to keep Shift Training at a 2:1 rest ratio.
This is a great way to Get Strong.
Strengthening your jaw to hold it in place during contact sports is a good thing. Being able to hold strong isometric contractions during an impact not only protects the jaw, but lowers the subconcussive forces associated with head injury.
The lateral pterygoid, anterior belly of the digastric, geniohyoid and platysma muscles are involved in jaw opening. The anterior portion, the thickest part of the platysma muscle depresses the mandible when you strain during effort leaving the mouth partially open. When you tuck your chin the powerful masseter muscles on the side of your jaw are neurally inhibited. The masseter muscle is a jaw closer, this means it is important to maximize openers, as well as, closers to hold the jaw in place since neural inhibition can reduce the number of muscles involved in a particular head movement.
Jake Cox played football at Kansas and has a masters degree in Kinesiology from Stephen F. Austin. Jake is the Head Strength and Conditioning Coach for the Villanova University football team. Coach Cox runs a comprehensive head and neck program that includes exercise for the jaw. He trains his athletes utilizing 6 Pendulum 5-Way Head and Neck Machines, Manual Resistance and Resistance Bands. The Villanova Wildcats protect their athletes by Getting them Strong.
Following knee surgery quadricep strength is reduced about 60% and cross-sectional area is decreased about 10% from preoperative levels. Lower limb rehabilitation programs almost always at some point include the leg press to strengthen the quads during the rehabilitative process. The Pendulum Seated Squat Pro was designed to translate the reciprocating motion of the quadricep musculature to match the rotary movement of the knee and is extremely forgiving to the operative area, as it is being returned to normal strength values.
The Squat Pro allows you to move from a fused bilateral leg press to a single leg independent action with a simple lever. During the rehabilitation process it is important to compare the strength levels of the previously injured leg with the uninjured limb. This requires several sets on the one legged portion of the leg press. Often the injured leg and unaffected leg can perform an equal maximum number of repetitions in the first set of a single limb press. After the second or third set there may be a dramatic difference in the number of repetitions achievable and further single leg rehabilitation may be required.
When the operative leg and injured leg are equally strong and exhibit the same endurance and ability to recover quickly, more aggressive activity is resumed. Periodically returning to the single leg press is imperative, as normally the good or unaffected leg usually quickly jumps ahead of the injured leg when physical movement begins at close to normal values.
Having a single limb movement as a regular part of an athletes exercise regime is simply good coaching. All athletes receive bumps, bruises, sprains and are involved in repetitive actions that favor one side of the body over the other. Checking things out by comparing strength levels of appendages is just part of the coaching process to Get and keep Strong.
The Pendulum Lat Combo Pulldown has interchangeable handles that allow for an unlimited number of exercises to develop the upper back as well as a variety of movements to train the grip.
The Pendulum 3-Way Row is a multifaceted exercise device that allows an athlete to train in diverse manners. When using the 'vertical handles' the latissimus dorsi muscles, the broadest muscles of the back become the prime movers. Using the 3- Way's 45 degree 'v handles' the rowing motion becomes excellent for the lower traps and switching to an overhand parallel grip the posterior shoulder is trained.
An athlete can exercise one arm at a time or use the S.E.T. System to shorten or lengthen ranges of motion and without touching a plate easily do 'drop sets'. Without question the Pendulum 3-Way Row is the single best strength training rowing machine ever built.... Get it and Get Strong.
The following are the rules for Manual Resistance. Rules 5 and 5a seem to require the most coaching. Pausing at the top of movements with pressure necessitates excellent effort from the lifter and the appropriate application of force by the spotter. Easing into the lowering phase of the movement is critical for maximum recruitment and growth of the musculature.
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 descent is extremely important.
6). The exercise is completed when the athlete reaches momentary muscular failure.
The lifter begins the lateral raise with his arms slightly above parallel and no higher or lower. The lifter is pushing upwards against the spotters hands. The spotter makes sure there is a constant force and at no time any relaxation by the lifter.
The transition from slightly above parallel to almost parallel is an extremely important part of the exercise. Though it is only several inches the spotter must feel the lifters constant upward drive as he gathers his strength and recruits more muscle fiber. The spotter must not push down quickly to overcome the lifters strength, but slowly ease into the movement with the appropriate force.
The lifter and spotter must work together, especially from figure 1- figure 3, once they master this part of the exercise, that is, the lifter always maintaining upward tension in the paused position and during the descent, manual resistance becomes a tremendous exercise.
When a manual lateral raise is properly performed, after 6-8 repetitions the lifter will not be able to raise his arms with the greatest of effort and zero resistance from the spotter.
A great way to Get Strong.
The 2014 Journal of Primary Prevention recently published, "Neck Strength: A Protective Factor Reducing Risk for Concussion in High School Sports." After looking at 51 schools in 25 states and taking anthropometric measurements on 6,704 boys and girl athletes in three sports researchers found that smaller mean neck circumference and smaller mean neck to head circumference ratio, and weaker mean overall neck strength was significantly associated with concussions.
To date prevention of concussions has focused on improving helmets, rule changes, practice restrictions, return-to-play policies and introducing helmets to sports not currently using them. The study concluded that athletes with modifiable anthropometric factors such as low neck strength can reduce their risk of concussions through a neck strengthening program.
Michigan State Spartans Getting Strong
You can easily attach the Pit Shark Belt Squat on to the Pendulum Power Rack so you may belt squat or do weighted chins and dips. The Pit Shark can be left as a permanent fixture on the rack or be removed and stored, returning it when training necessitates its use. This detachable device is a great way to get the most out of your weight room.
Belt Squatting on the Pendulum Power Rack
The Pendulum Rack System with Two Pit Sharks Attached
Pendulum Gets you Strong
The University of Texas adds Pendulum Hip Presses to their weight room.
The Pendulum Hip Presses are prepared for delivery to the University of Texas
Pendulum Hip Presses in their new home...Hook 'em Horns...Get Strong