Subscribe by Email

Your email:

Coach's Questions

Send in your question and we will connect with an expert or two to get you an answer!

Wall Mount Dip Station - New At Rogers Athletic

dip station

Get Strong

Current Articles | RSS Feed RSS Feed

Add The Hip Press To Your Squat Routine

Coaches spend countless hours instructing their athletes to achieve a required form in the barbell squat. To progressively overload it necessitates each repetition be performed at the same appropriate depth, as a few inches of variance can mean significant difference in what is actually being lifted.

The Pendulum Hip Press was designed to target the most difficult region for athletes to develop when squatting, that is - the hips. It is the last few inches of the overall movement that is the most challenging. Adding the Hip Press to your squat program will not only make significant changes in the strength of each athlete, especially in the low position, but will also make noticeable changes in their range of motion.  Get Strong; train the hips.

IMG 1308edited

IMG 1326edited

IMG 1331edited

IMG 1338edited

Strength Training And Rapid Force Development

The Journal, Clinical Physiology and Functional Imaging, covers clinical and experimental research pertinent to human physiology in health and disease and reviews recent 'front-line studies'.  

Not long ago researchers looked at neck/shoulder muscle pain in a group of about two hundred adults that had lingering issues for at least 6 months to a year. The participants in the study were given small amounts of daily exercise with elastic tubing. After 10 weeks they were reexamined to see if there was a change of rapid force development, the results were then compared to a control group who did not exercise. Rapid force development, that is the force that can be generated in the early phase of muscle contraction (0–200 ms), significantly improved in the training group even though their strength did not. The study concluded that, "Small daily amounts of progressive resistance training in adults with frequent neck/shoulder pain increases rapid force development and, to a less extent, maximal force capacity."

Rate of force development is highly important as it allows an individual to reach a high level of muscle force in the early phase of a muscle contraction. If a fast limb movement is required ones rapid force development may allow a higher maximal muscle force to be reached that may otherwise not occur.  

What is important to see is that even brief resistance exercise can have an effect on the development of rapid strength. Though researchers were looking at means of reducing pain in their population having a solid strength program for the head and neck as opposed to nominal exercise for the head, neck and shoulder area will go a long way in reducing subconcussive forces to protect the student athlete. 

describe the image

 Pendulum 4-Way Neck Machines, Upper Arlington High School, Columbus, Ohio

Weight, Coaching And Management

Mike Gittleson was the Director of Strength & Conditioning at the University of Michigan for 30 years and was a part of 15 Football Championships in that time. He explains, how it is important to make conscious decisions about every aspect of the athletes training down to the minute detail.  

Managing body weight is fundamental in athletics, I always believed it was a reflection of your mindset. Any athlete I coached heard me say, "Your weight is your attitude." When I weighed athletes in as a team it was a big deal.  Each player that stepped on the scale, the pounds that they weighed, represented his commitment to winning and if collectively the results were favorable there was a good chance we would be a pretty good football team.

With today's technology there are many types of scales to choose from, electronic scales that can measure body composition, digital scales with memories, scales that hook up to your computer and more. When I went about selecting my measuring instrument I wasn't interested in modern high tech machinery, my concernment was the message. I wanted a big scale that was tall with a huge dial and went up to 500 pounds or more that both the athlete, myself and others could gather around and look at together. The scale would be the first thing you saw when you entered the weight room. It didn't matter if you were weighing in or not, you would walk by this huge hefty object that would eventually tell a lot about you and how you have been approaching the game. 

20150324 101731 1

When an athlete sits down to eat and overeats, he may have tried as hard as possible in workouts, but he quit trying and has lousy effort while sitting at the table. If he skip meals it certainly doesn't help growth and hurts his and the teams progress. The term 'training table' by definition is "a mess hall, providing planned meals for athlete in training."  When you sit down to eat you are continuing your training at the table.

I wrote on the scale the 'the minimum' weight managementWhen an athlete is given time off from exercise as part of their preparation and asked to relax, hang out, stay off their feet, they still have the responsibility to do 'the minimum', that is weight management. Eating behavior is then everything because caloric expenditure has suddenly changed dramatically.


Weight Management

I called a friend in my scale quest who we appropiately called "Gary the Scale Guy", who's job was to fix and calibrate scales and told him what type of weighing instrument I was looking for. Gary searched around old factories in Detroit and found a rusty antique Toledo scale that needed refurbishing. When done the item was perfect. Not only was the scale large and heavy, it also went up to my requested 500 pounds, which was how much the scale itself weighed. The hulking measuring instrument seemed to shout out how important your weight was and accomplishing my goal of others being able to see what you weighed on the oversize dial. 

If you are a coach the message is this - it's about coaching and management. We communicate with our athletes in many unspoken ways, we hang motivational signs, dress in specific colors, have logos, we display pictures of our past, exhibit trophies of successes, post record boards, have specific rituals players must adhere to and on and on. These are all conduit in shaping our constitution.  All the things you do with the athlete are important and require forethought as they deliver a message. I am not recommending you do anything I did in regards to weighing athletes, I am only recommending you make conscious decisions about every aspect of their training down to the minute detail - if it is a measuring tool that you purchase ask yourself where will I place it, how will I use it and why? 

Quick Snap

To optimize speed and accuracy of motor behavior coaches prepare the athlete by teaching the type of movement that must be made and when it should be executed. Anticipating the movement time, in which a response should be performed is called 'temporal orienting', whereby efferent nerves carry impulses away from the central nervous system to effectors such as muscles that respond to the stimulus.

IMG 0310edited

Temporal orienting is part of coaching. Temporally informative cues allow athletes to predict when an imminent event will occur.  A coach teaches certain signals and signs to the athlete that something will occur shortly.  These valid clues increase the athletes reaction time, how does this happen?

 IMG 1111edited

Temporal orienting or selectively preparing for the motor response recruits a region of the brain called the left intraparietal sulcus (IPS). The IPS principal function is visual attention. The IPS is involved in such things as directing eye movement and motility, such as reaching, grasping and the minds visuospatial working memory that is, your sense of 'whereness' and interpreting the intent of others. Co-activating the neuroimaging and neuromuscular portions of the brain makes for a quick athlete. 

IMG 0242editedd

The cues a coach gives his athlete can reduce reaction time. The more exacting the mental imagery the better the reduction. When using an object like the Rogers Quick Snap Football, study game film and try to replicate the centers habits manipulating the ball before it is snapped. Replicate the angle of the ball and indicate exactly where on the ball you want the player to focus his attention. Make sure the athlete understands how important studying the football can change how he plays and quickly he moves. Get your intraparietal sulcus Strong.

Illinois Strength

Aaron Hillman, the Head Strength and Conditioning Coach at the University of Illinois has a vast experience in strength and conditioning, he has coached at Ball State, Cincinnati, Connecticut, Notre Dame, Bowling Green, Michigan and has had stints with the NFL. Aaron has numerous power racks in his facility, but understands the value of tools. Football is an aggressive sport and to participate at the highest level having a wide variety of exercise devices allows a coach to augment his athletes training. 

Not only does having a wide range of equipment allow an athlete to reach his potential, but there are always periods whereby a coach has to address the health of each individual. Athletes may need to reduce the load on the spine, thay may need to change training modalities to accommodate for casts on an appendage or may be undergoing rehabilitation for an injury. Having head and neck machines is important, as well in all programs to keep athletes safe and Get them Strong

 20150305 143030 

Neck Machine Illinois  

20150305 143234

20150305 143204

20150305 143108

Neck Fatigue And Balance

Neck muscle fatigue produces abnormal sensory input to the central nervous system and affects our postural control, we use our vision to overcome these effects. Dynamic visual acuity is the clearness of the visual perception of an image, when our ocular system is impaired visual acuity degrades during head movements. 

describe the image

Training on the Pendulum 5 Way Head and Neck Machine

In the January Journal of Physical Therapy Science, researchers found that neck muscle fatigue negatively impacts dynamic visual acuity.  The cervical spine is the hotbed of proprioception and when measured by joint position error, acuity is seen to diminish after fatigue.

Experiments in studying neck muscle fatigue, not only produce significantly altered effects of balance, but perceived altered affects, as well. In the May 2014 Journal of Sports Science and Medicine, scientists discovered fatigue is more than a general convention and that particular neck muscle groups have varying effects on stability.

Since neck muscle fatigue has been shown to alter an individual's balance in a similar way to subjects who suffer from neck pain or people that have suffered a neck injury, it is essential that an athlete trains the entire system, which includes the muscles of the head neck and jaw. Coaches must make it clear to the athlete that neck muscle strength affects performance and athletic trainers must be cognizant that returning muscle strength to normal values post injury is not only an important part of the rehabilitative process, but is imperative

 describe the image

To perform optimally during athletics Get the entire system Strong.

Seton Hall Strength Training

When studying film you learn many things about the game. Jason Nehring Strength and Conditioning Coach at Seton Hall saw something on the opponents film he felt the basketball coaches may not address. It was an important reason why the Seton Hall players train their head and neck. Jason made sure all his players saw what could transpire in a game or practice.  Understanding the values of each movement an athlete does in their exercise regime adds to their effort, overall skill, as well as their safety. IMG959412

Training On And Off The Pendulum Seated Squat

Not having an imbalance of muscular strength between an individuals right and left limb is important. Playing ones sport often causes asymmetric changes as the season progresses. This can be due to repetitive movements, bumps and bruises from contact or an injury that has not had time to properly heal. Training one leg at a time during a season and especially following one is imperative in balancing leg strength.


Training one leg at a time on the Pendulum Seated Squat




The stationary lunge is best performed immediately after training the same leg on the Pendulum Seated Squat. The key to the movement is that as the athlete lowers himself the front shin should not move and remain exactly perpendicular to the ground. Any movement of the shin is unacceptable during the exercise. The slightest movement allows the leg to lose musculature tension.


At the bottom of the movement the athlete must pause with the knee one inch off the ground for a full second with no movement of the tibia. The exercise continues until the athlete can no longer rise or maintain his balance. 

Indiana State Strength And Conditioning Clinic

Indiana State University 

Strength & Conditioning Clinic

Terre Haute, IN

March 7th, 2015

Cost: $75 for Coaches, Athletic Trainers, Personal Trainers, Etc.
$50 for Undergraduate or Graduate Students
Cost Includes Lunch & Clinic T-Shirt

NSCA Certification Executive Council approved 0.6 CEU(s) for CSCS and NSCA-CPT

CSCCa Education Board approved for 2.75 CEU(s) for SCCC

 Rogers GetStrong

8:00-8:55: Check-In / Registration

8:55-9:00: Introductions - Luke HarrisAssistant Strength & Conditioning Coach, Indiana State University

9:00-9:55: Off-Season Programming  - Jeff Friday, Assistant Strength & Conditioning Coach, Cincinnati Bengals

10:00-10:55: In-Season Programming - Doug Davis, Senior Associate Director of Sports Performance, Purdue University

11:00-11:55: Lunch Provided

11:40-12:35: Training Modifications for Injured Players - Aaron Hillmann, Head Strength and Conditioning Coach, Illinois University

1:40-2:35: Conditioning Concepts for Program Design - Jim ArthurAssistant Strength and Conditioning Coach, Chicago Bears

12:40-1:35: Training the System - Mike Gittleson30 Years as Head Strength and Conditioning Coach, University of Michigan

2:40-3:35: Sports Nutrition - Annie HoganDirector of Performance Nutrition, Baylor University

Strength And Conditioning Clinic

The Mississippi State University Strength and Conditioning Staff would like to invite you and your colleagues to our 6th Annual Strength and Conditioning Clinic to be held February 28, 2015. 

describe the image


This clinic is designed to increase your knowledge in the field of strength and conditioning and to benefit you for future experiences with your athletes. We hope you can make it and look forward to seeing you this year!

describe the image

Guest speakers for the clinic will include the following:

Rick Court, Director of Strength & Conditioning, Mississippi State University

Anthony Piroli, Assistant Strength & Conditioning Coach, Mississippi State University

Kelly White, Sports Nutritionist & Dietician, Mississippi State University

John Sisk, Director of Strength & Conditioning, Georgia Tech University

Scott Holsopple, Director of Strength & Conditioning, Georgia State University

Mike Gittleson, Former Director of Strength & Conditioning, University of Michigan

describe the image 

All Posts