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Mike Gittleson

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Things To Do On The Pendulum Shoulder/Incline

Posted by Mike Gittleson on Sep 18, 2018 12:36:22 PM

The Pendulum Shoulder/Incline was designed to do an overhead shoulder press and then simply with little effort, quickly convert the machine into an incline press. Many athletes like to take advantage of the apparatuses capabilities by changing it into a bench press or a one arm exercise.  Doing drop sets using range limitation is an experience in exercise all should have. Try the most versatile pressing machine there is to Get Strong.

IMG_5988  Bench press on the Pendulum Shoulder/Incline

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Topics: Pendulum Shoulder/Incline

The United States Naval Academy

Posted by Mike Gittleson on Sep 11, 2018 9:22:48 PM

Training for Sport and National Defense    https://vimeo.com/288550350

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Topics: Pendulum 5 Way Neck, Pendulum 4 Way Neck

Grand Valley State University

Posted by Mike Gittleson on Aug 28, 2018 10:13:00 AM

Grand Valley State University Olympic Sports installs the Pendulum Rack System

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Topics: Announcements, Pendulum Rack System, Pendulum Power Stack, Pendulum Utility Bench

Range Of Motion And Hip Strength

Posted by Mike Gittleson on Aug 26, 2018 5:37:32 PM

To increase hip strength and range of motion, on the return phase of the Pendulum Hip Press, an athlete should bring their knees back towards their shoulders. 

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Training hip strength on a 'first generation' Pendulum Hip Press

Topics: Pendulum Hip Press

What A Squat Really Feels Like

Posted by Mike Gittleson on Aug 21, 2018 3:26:57 PM

The Pendulum Squat Pro has variable weight loading sites to alter the strength curve. When you top load the Squat Pro you make the squat heavier in the low position. This is where many struggle and need to be stronger to maintain form. When you bottom load the Squat Pro it makes the exercise easier in the low position but more difficult on the way to full extension. By cross-loading the machine the exact same strength curve as a barbell squat is achieved. 

The floating yoke of the Pendulum Machine allows the athlete to always maintain exceptional form during the movement. Range limiters on the side of the machine allow the user to modify the range of motion which is especially useful for rehabilitation, addressing coaching issues that an athlete may have and problems associated with ageing. 

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Squat like a Pro on the Pendulum Squat Pro to Get Strong

Topics: The Squat, Pendulum Squat Pro

Athletes Should Review - Rules Of Manual Resistance

Posted by Mike Gittleson on Aug 14, 2018 9:42:36 PM

Important Manual Resistance Considerations:

  • When training manually all athletes must understand the rules of performing each repetition properly. The rules of Manual Resistance must be reviewed regularly!
  • The athlete should not only be capable of performing an exercise but have the ability to teach, as well as administer the exercise to others. 
  • Once an athlete understands how to execute manual resistance it demands the same effort and motivation as if trying to improve on a bench, squat, clean or any other strength training exercise.
  • When training manually to progressively overload it requires a strength measurement to track progress.  Taking a circumference, body composition and other physiological variables allows the coach and athlete to monitor results.
  • Remember when training the head and neck manually athletes should have clean hands especially during flu season.

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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 decent is extremely important.

6). The exercise is completed when the athlete reaches momentary muscular failure. 

Topics: Manual Resistance

Muscle

Posted by Mike Gittleson on Aug 10, 2018 9:17:01 AM

In February of 2014 the Journal of Investigative Dermatology , published the article 'The skin not the largest organ.' a good read. The Journal of Comprehensive Physiology in a published article - 'Muscle as a secretory organ.' - states,  "Skeletal muscle is the largest organ in the body."

As strength coaches we tend to think of muscle exclusively in relation to muscle fiber contractions, posture, breathing and the locomotion of our activities. Seldom do we think of skeletal muscle as a secretory organ and it's ability to communicate with other organs such as adipose tissue, the liver, pancreas, our bones and the brain. 

Myokines are small proteins released by muscle cells in response to muscular contractions.  They are involved in  tissue regeneration and repair, inflammation reduction, reduction of the risk of chronic metabolic diseases and maintenance of healthy bodily functioning. Skeletal muscle as an endocrine organ produce and release these proteins, which like hormones, exert specific endocrine effects.

Understanding that inactivity leads to an altered myokine response and muscular work a positive healthy molecular return, illustrates the far-reaching effect of strength training regularly and continually throughout life. 

In our modern environment with televisions, computers, advanced technology, cell phones a sedentary behavior with little or moderate muscular work is commonplace.  With the physiological knowledge of the skeletal muscles contributions in Getting Strong more than walking and running alone are necessary to achieve what is deemed a 'healthy lifestyle'. 

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  Getting Strong on the Pendulum Power Rack System

Topics: Pendulum Chin-Up Bar, Pendulum Rope Pull, Muscular Growth, Strength Training, Pendulum Rack System, Muscular Strength

The Vastus Medialis Oblique And Vastus Lateralis

Posted by Mike Gittleson on Aug 6, 2018 10:14:55 AM

To get the most out of the vastus medialis oblique (VMO) and vastus lateralis (VL) incorporate a isometric hip adduction in the last 45 degrees of knee extension/flexion on the Pendulum Hip Press. Ensuring the adductors are engaged may be useful in promoting a greater VMO/VL ratio. There is evidence that a better ratio reduces patella femoral stress.

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Topics: Pendulum Hip Press

When You 'Knee' To Do Push-ups

Posted by Mike Gittleson on Aug 1, 2018 3:42:20 PM

Doing a push-up with your body straight and knees off the floor is harder than with them on the ground as it requires less trunk stability to maintain position. The question is: "What is the benefit of push-ups on your knees other than training the beginner or extending the exercise once the athletes strength fails to hold posture?"

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In May of this year a study reported in the Journal of Applied Biomechanics measured the surface muscle activity of 8 upper body and core muscles during a push-up.  There findings were ....."there were no significant differences between push-ups on the toes versus knees with respect to the percent contribution for the primary muscle groups."   

As a coach this changes your thinking about the value of training  push-ups  from a kneeling versus extended position. Training a novice athlete with planks and bent leg  push-ups will quickly hasten the desired development for chest and trunk. Teach the athlete how adjusting their legs still adequately targets the primary chest muscles and is an important consideration when Getting Strong regardless of ones overall strength. This knowledge brings a new focus and enthusiasm to the modified position.     

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 Push-up to Get the chest Strong 

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The Pendulum Vertical Chest Press

 

 

 

 

 

 

 

 

 

 

Topics: Strength Training, Pendulum Vertical Chest Press, Muscular Strength

Get A Grip On Strength When Asleep

Posted by Mike Gittleson on Jul 26, 2018 10:02:06 AM

The National Sleep Foundation has specific sleep recommendations for each age group ranging from infants to the aged population. The recommended ranges for appropriate sleep for teenagers is getting 8 to 10 hours, 7 to 9 hours for young adults and 7 to 8 hours for the older population. 

Examining sleep patterns over an 8 year period and measuring grip strength with hand held dynamometers the groups with longer and shorter duration then recommended have a faster rate of hand grip strength decline over time

When training to Get Strong sleep must be an important part of the equation as it is a major key to development. Stimulants like energy drinks, external lights including those from electronic devices interfere with our 'circardian rythms' or natural sleep/wake cycle. Eating properly, maintaining a healthy body composition and exercising are important, but the big picture in maximizing development is getting the needed hours of recovery to make a program work.

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The Pendulum Power Grip Pro

Topics: Pendulum Gripper, Strength Training, Muscular Strength