Hand grip exercises can increase shoulder muscle integrity.
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.
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.
Pre-fatiguing the shoulders on the Pendulum Shoulder/Incline
Immediately using a Rogers Power Grip Wrist Roller to Get Strong
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.
A Series of Pendulum 5-Way Neck Machines
The Pendulum Seated Squat has independent or bilateral work-arms by simply flipping a lever.
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.
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.
Training Shrugs on the Pendulum 5-Way Neck
If you are intersted in Getting Stronger, Getting Faster, Getting Drafted ...http://www.sportandspeedteam.com/
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.
The Pendulum Leg Curl
Insure that the hamstring is fully developed by training the upper and lower portions.....doing this Gets the hamstrings Strong.
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.
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.
Pendulum 4-Way Head and Neck Machines
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.
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
360 x 10
410 x 10
450 x 10
500 x 10
360 x 10
410 x 10
450 x 10
510 x 10
We are looking for current or former collegiate strength coaches that want to transition into the business world – but still coach. Hardpressed in Chicago was set up with the strength coach in mind. We are looking for coaches who want to strength train individuals, whether they are an athlete, former athlete or someone who never ever participated in sport.
The client experience here is as great as the one experienced by elite athletes. Our employees are well compensated at Hardpressed, as we offer earning potential close to six figures annually.
If you are a strength coach and enjoy coaching people hard and added job security appeals to you, we are accepting resumes. Starting compensation is commiserate with experience.
If interested, please email firstname.lastname@example.org. We understand the athletic seasons may dictate the timing of career moves. If you are interested, either now or in the future do not hesitate to send a resume.
Pendulum 3-Way Row
Pendulum Hip Press
Pendulum Seated Squat
Pendulum Lat Combo Pulldown
Pendulum Squat Pro
Pendulum Leg Curl
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.