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Wall Mount Dip Station - New At Rogers Athletic

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Weight Training Percentage Charts

Prescribing the weight and repetitions to be lifted and the volume of work to be done is key in designing resistance training programmes.  Weightlifting percentage charts provide guidance for weight selection based on ones repetition maximum.  They can also be used to predict a maximum based on the number of repetitions accomplished.

describe the image  Charts are made with underlying formulas with varied multiplication coefficients.  You can obtain a chart that provides percentages for a wide variety of exercises or a chart whose percentages were derived for specific lifts.  You can choose percentage tables from multiple authors Stone & Bryant, Epley, Bryzcki, Prilepin, Westside, NSCA and others based upon who your training style most replicates or who you may deem as most credible.  Weightlifting percentage charts of all types are provided on the internet and many render their mathematical derivation so the coach or athlete can be discerning.  You can also procure weightlifting calculator apps for your cell phone.

In a recent study in the Biology of Sport, researchers looked at weight lifters and endurance athletes training on a leg press at different percentages of their 1 repetition maximum.  They trained each subject at the maximum number of repetitions each could obtain at 90%, 80%, and 70% of their greatest singular effort and then analyzed the data.  The endurance athletes completed significantly more repetitions at 70 & 80 percent of their best, but significantly fewer reps at 90% of their best compared with the weight lifters.

Weight lifting charts based on percentages are valuable as the provide direction yet, as found fail to take into account the physiology of individuals.  If an athlete is not responding to workouts a coach can't assume that it is because of their efforts.  A coach must also carefully look at the workouts provided and if utilizing a percentage based program reconfigure what the athlete is being asked to do.  Individuals do respond differently to various workloads but all can ...Get Strong.

describe the imagePendulum 5 Way Head and Neck Machines

Pendulum MX4

The Pendulum MX4 Modular Training System is a remarkable training tool that can be adjusted for athletes with many types of training limitations.

The people at Rogers Athletic strongly believe that quality exercise devices should not be limited to any particular group.  Tyler Hobson along with engineer Ken Staton and the Rogers Group developed an extensible strength training system with the exact strength curves and  the same smooth feel as the free standing equipment in their Pendulum line.  They also included a motorized pulley system so an athlete in a seated position can adjust the range of motion with the push of a button.


Making the perfect fit 

Warrior Fitness

Train on the MX4 to Get Strong.

Hip Rotation And Hip Pressing

Athletes with a history of chronic or recurrent lower back pain often show less overall hip rotation as well as asymmetry, that is, a lack of equivalence of degrees of movement of right hip rotation versus left hip rotation, when compared to those without a history of lower back pain. The literature suggest 40 degrees of internal rotation and 45 degrees of external rotation normal for the right and left hip.

Hip Rotation

The conundrum for the athlete is that limited hip rotation range of motion and lack of symmetry may be one of the factors contributing to development or persistence of lower back pain in sports that require high degrees of change of direction movements. For an athlete who has had issues when the low back pain subsides hip strength must be addressed. Loss of range of motion is associated with a concomitant loss of strength and therefore athleticism will wane unless corrected.

The Pendulum Hip Press was designed to specifically target the hips and is a great exercise to help correct reoccurring conditions. Get the Hips Strong.

describe the imageThe Pendulum Hip Press

8th Annual Strength & Conditioning/Athletic Development Conference

8th Annual Strength & Conditioning/Athletic Development Conference

CEUs will be 1.2 NSCA, 9.0 BOC, CSCCa 6.75 and 12 NSPA

Performance Training Center powered by UNDER ARMOUR (FX Studios - Hunt Valley)
11270 Pepper Road
Hunt Valley, Maryland

Itinerary for Friday, July 18, 2014 

5:15-6:00 pm Registration / Check-In
5:50-6:00 pm Opening Remarks - Adam O'Brien, Director of FX Performance Training Center
6:00-6:55 pm ”The Meats And Potatoes”
Robert Taylor, Jr., Founder and Owner of SMARTER Team Training
7:00-7:55 pm "TBD"
Dr. Jan Dommerholt, President and Owner of Bethesda Physiocare
8:00-8:55 pm ”Think Fast. Be Fast. Perform Fast.”
Mike Wehrell, CEO of Vertimax
9:00-9:30 pm “Meet and Greet” – Non-alcoholic beverages will be provided in Sponsor/Vendor Area


itinerary for Saturday, July 19, 2014 
7:00-8:15 am Registration / Check-In – Drinks and bagels will be provided in Sponsor/Vendor Area
7:50-8:00 am Welcome and the “Kick Off”
8:00-8:55 am “O-Lifts From Beginners To The Big Time”
Drew Wilson, Director of S&C at the University of Maryland
9:00-9:55 am “Strength Training: Practical and Purposeful Applications”
Matt Brzycki, Assistant Director of Campus Recreation, Fitness at Princeton University
10:00-10:55 am "Are Your Prepared For Combine Prep?"
Justin Kavanaugh, Head Coach at The Sport & Speed Institute
11:00-11:55 am “Strength Training: Did You Know?"
Mike Gittleson, Former Head Strength and Conditioning Coach for the University of Michigan

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12:00 -1:00 pm Lunch Break – Subs Provided in Sponsor/Vendor Area 

12:10-12:55 pm “Round Table” for Questions and Discussion –  This section of the event will allow for questions, provide advice, suggestions, and guidance where applicable.

1:00-1:55 pm ”Movement Screen And More”
Dr. Justin Funk, Founder and President of Lax Factory
2:00-2:55 pm ”Developing Your Training Template”
Doug Scott, Head Strength and Conditioning Coach for The Pingry School
3:00-3:55 pm “Acceleration. Not Speed Training Or Conditioning. We Are Talking Acceleration!”
Dave Brixius, owner of Explosive Sports Performance
4:00 pm Closing comments

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300 Yard Shuttle Sled Run

A stopwatch is needed for this full speed drill. The athlete starts the drill on the goal line. The Cougar Drive Sled is set on the 50 yard line facing the player.

The athlete runs to the Drive Sled at the 50 and pushes it as fast as possible 10 yards and sprints returning to the goal line touching it with his hand.  Without stopping the player immediately returns to the sled at the 40 yd line and pushes the sled 10 more yards sprinting back to touch the goal line.  From the goal line the athlete races to the 30 and pushes the sled 10 yards returning to the starting line.  Running to the 20 the participant pushes the Cougar Drive Sled to the 10 touches the goal line and returns to the sled and driving it home across the goal line.

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The total time is recorded.  Anytime a new personal record time is accomplished 10 pounds is added to the sled.  A great drill to Get Strong.


Some other ways to use the Cougar Drive Sled.....




The Drive Sled Workout

Finish Strong        

This drill is to be accomplished at the end of a strength training workout.

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Set the Cougar Drive Sled on the football field at the goal line. Tape a stop watch to the handle of the Drive Sled so that it can easily be operated by the athlete.  Set cones to mark the designated areas that the sled is to be pushed. A cone should be set at the goal line, 10, 15, 35, 40, 30, 25, 5 yd and far goal line.  Have a recording clip board at the 15 yd, 40 yd, 25 yd, goal line and far goal line cones.  Each interval is to be done full speed and the athlete is to record each time.  There is a 90 second rest between drills.


Goal line - 10 yd line -    (total of 10 yds)       Record time______

15 yd. line - 35 yd line -  (total of 20 yds)      Record time______

40 yd. line - 30 yd line -  (total of 30 yds)      Record time______

25 yd. line - 5 yd line -    (total of 20 yds)      Record time______

Goal line - Goal line   -     (total 100 yds)        Record time______

                                                                  Total time________


When the athlete can beat their total time add 10 lbs to the drive sled.

Get Strong

Ladder Drive Sledding

Pushing a conditioning sled at full speed is a difficult task in itself. Pushing a sled as hard as possible when you are already fatigued is extremely exhausting. The following drill is not easy make sure you are in great shape if you try it. All drills except the first 100 yards are full speed. The first 100 is to be done at a 90% level. Have fluid available. Record each event. The next workout beat each time.


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Run 100 yds - Rest 1 minute          Record time ______

Run 200 yds - Rest 2 minutes         Record time______

Run 300 yds - Rest 3 minutes         Record time______

Run 400 yds - Rest 4 minutes         Record time______

Run 300 yds - Rest 3 minutes         Record time______

Run 200 yds - Rest 2 minutes         Record time______

Run 100 yds - Rest 2 minutes         Record time______

Ladder with Drive Sled

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10 yd Drive Sled -  Rest 1 minute         Record time______

20 yd Drive Sled -  Rest 1:45 minutes   Record time______

30 yd Drive Sled -  Rest 2 minutes        Record time______

40 yd Drive Sled - Rest 2:30 minutes    Record time______

30 yd Drive Sled - Rest 2 minutes         Record time______

20 yd Drive Sled -  Rest 1:45 minutes   Record time______

10 yd Drive Sled -  Finished                  Record time______

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The Rogers Cougar Drive Sled

 Get Strong

Static Stretching

A Little Physiology           

A free nerve ending brings information from the body's periphery along the spinal column to the brain. Free nerve endings can detect temperature, mechanical stimuli such as touch, pressure, stretch and can also sense pain. A nociceptor is one such free nerve ending essentially used by our tissue to warn us of a potentially damaging stimulus that imposes the risk of injury. Nociceptors have a certain pain threshold; that is, a minimum level of stimuli is required before they trigger a signal.

Static Stretching

In this May's Journal of Clinical Biomechanics, researchers found that increased range of motion when static stretching is not due to changes in muscle and tendon structures. After a six-week static stretching training program researchers examined the musle-tendon unit junction which allowed them to determine length changes in the muscle as well as the tendon. They calculated muscle stiffnes, tendon stiffness, looked at maximum voluntary contraction, pennation angle, fascicle length, muscle-tendon junction displacement, and passive resistive torque. 


What they determined was that increased range of motion due to static stretching could not be explained by the structural changes in the muscle-tendon unit. This means that static stretching does little to the muscle or tendon. The researchers concluded that an increase in flexibility is largely due to increased stretch tolerance possibly due to adaptations of nociceptive nerve endings. 


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Training on the Pendulum 3 Way Row to Get Strong

Training The Hips On The Hip Press

Many athletes use resistive bands to bench press and squat. Band attachments have become regular features on almost every power rack. Bands are used to change the strength curve of an exercise, overcome plateaus, rehabilitation, make a tough exercise tougher, add variety, and much more.

The Pendulum Hip Press is the only leg press designed that specifically targets the hips. Training on the Hip Press will help an athlete Get Strong in the low position of squatting as well as develop flexibility in the hip region. Training on the Pendulum Hip Press in itself is difficult. Darl Bauer, the Assistant Director of Strength and Conditioning at West Virginia University, shows us how he uses bands to make a tough exercise tougher.   

 Band Training Hip Press

Band Attachments

Darl attaches bands across the lockouts of the Hip Press and has them rest across the top of his thighs during a set of leg presses.

Band Hip Press

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Darl Bauer Hip Press

Once the exercise is completed, the weight is returned to rest on the lockouts at the starting position. Darl immediately places the band on the back of his shoulders and begins squatting with great posture. The key is to never quite come to full extension at the top of the squat, keeping tension on the legs as well as not using ones arms to assist in the movement.

West Virginia Hip Press

Pause When Neck Training

It is indicated through the literature that there is more musculature than degrees of freedom in the head and neck region of our anatomy.  What this means is that an individual is able to 'substitute', that is, make similar movements with the head and/or neck using muscles that are normally accessory in a particular task.  This is a good thing for many reasons, if we wake up in the morning with what is deemed as a 'stiff neck' though uncomfortable we are able to function throughout the day actually resting the affected area substituting movement with lesser or unaffected musculature.  Having the hotbed of proprioception, the area which is most important in movement and balance with an abundance of muscle redundancy, allows us to have a certain degree of normalcy while healing takes place.

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Athletes Paused at the Top of the Movement

Utilizing magnetic resonance imaging during a neck strength training study researchers showed that in the beginning of a neck weight lifting regime more neck muscles were involved in each set of the movement and near the end of training the exact exercise, less musculature was used to move the same load.  The prime movers of the motion and the muscles that were available to assist the action were all being used when the lifters began the studies training program.  As training persisted near the end of the study only the strongest muscles that were necessary to move the load were being utilized and the synergists were no longer developing strength.

EMG studies on the contrary show that if the athlete pauses at the top of the movement all the neck musculature becomes phasic.  Once all neck muscles become part of the action of holding the weight in a paused position, slowly return the load towards the starting point of the repetition.  Performing an eccentric movement or better said lengthening contraction will keep the entire cylinder and it's associated tissue active.  Train with a pause at the top of each rep and continue the exercise until it is difficult to control the decent of the weight each set. Resistive exercise in this manner keeps all the neck muscles active throughout each training session and is the best way to Get Strong. 

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