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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

Read The Manual Before You Begin

Posted by Mike Gittleson on Apr 1, 2018 7:11:33 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. 

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Topics: Muscular Strength, Strength Training, Manual Resistance

Helmet Load

Posted by Mike Gittleson on Feb 7, 2018 11:49:18 AM

Advanced combat helmets, night vision goggles, forward head posture from carrying heavy loads, G forces when flying, all effect neck muscle strain and over time can promote neck pain. These activities leave military veterans with more cervical complaints than the normal population. It is extremely important that neck strengthening protocols are included in exercise regimes for military personnel and neck strengthening a life long pursuit. 

To improve neck muscle strength and endurance there is no better exercise device than the Pendulum 4 and 5 Way Head and Neck Machines.

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Reduce Helmet Load and it's Effect by Increasing Neck Strength.

 

Topics: Pendulum 5 Way Neck, Pendulum 4 Way Neck, Manual Resistance, Neck training

The Rules Of Manual Resistance

Posted by Mike Gittleson on Dec 7, 2017 11:06:12 AM

Important Manual Resistance Considerations:

  • When training manually all athletes must understand the rules of performing each repetition properly.
  • 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.
  • The rules of Manual Resistance must be reviewed regularly! 

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The Rules of Manual Resistance

1). If you use Manual Resistance make sure you and your spotter 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.

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Topics: Manual Resistance, Muscular Strength, Muscular Growth, Strength Training

Manual Labor

Posted by Mike Gittleson on Dec 29, 2016 8:38:33 PM

It is well understood that muscular strength and functional abilities can be enhanced significantly without the use of barbells or machines by utilizing manual or partner training techniques. The inclusion and coaching of Manual Resistance training should be an integral part of all athletic programs. 

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The benefits of Manual Training are far reaching:

Manual training teaches an athlete how to get the most out of each repetition and how to reach and what it feels like to accomplish momentary muscular failure. 

Manual training affords for a hands on evaluation, by a coach, of an athletes effort in performing each movement.  

Manual resistance does not require equipment allowing athletes to perform resistive exercises that a facility may have limited equipment or tools for.

Athletes are able to strength train under varied circumstances; i.e., when there is no weight room available or a the satellite facility has inadequate resources. 

Large numbers of athletes can be trained at one time.

Important Manual Resistance Considerations:

  • When training manually all athletes must understand the rules of performing each repetition properly.
  • 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.
  • The rules of Manual Resistance must be reviewed regularly!                                 IMG 9694edited

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. 

Training the Neck Manually

The absolute best tools for strength training the muscular that lowers subconcussive forces are the Pendulum 4-Way and 5-Way Head and Neck Machines.  Manual resistance can be used to augment these exercises or when an athlete is away from the facility. The 4 and 5-Way Head and Neck Machines should be priorities in all athletic strength training rooms. 

After a concussion or a head and neck injury you need strength values for return-to-play. The athletic trainer and physician use strength levels of the shoulder and knees for return-to-play but without a neck machine and previously recorded results one can only guess about the levels needed to resume activity safely. 

Neck Stength Women

 Training on the Pendulum Head and Neck Machine.

Topics: Success, Pendulum 4 Way Neck, Pendulum 5 Way Neck, Manual Resistance

Manual Training

Posted by Mike Gittleson on Apr 20, 2015 10:47:00 PM

Manual Resistance is an important consideration in designing a structured exercise program. Manual training affords for hands on evaluation by a coach of an athletes effort in performing each movement.  Include manual resistance in your program so athletes are able to strength train under varied circumstances; i.e., when there is no facility available or the facility they may be using has limited tools. 

 The Rules of Manual Resistance

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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.

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Topics: Muscular Growth, Manual Resistance

Miami University Synchronized Skating

Posted by Mike Gittleson on Feb 19, 2015 10:11:00 PM

MacKenzie Cutter is a Strength and Conditioning Coach at Miami of Ohio University, she runs a comprehensive strength and conditioning program for each of the University's teams that she is responsible for. The Miami University Synchronized Skating team has been our Nations best, they have won National Collegiate Championships in 1997, 1998, 2000, 2001, 2002, 2003, 2005, 2006, 2007, 2008, 2009, 2010, 2011, 2012, 2013, 2014. Neck training is a part of their program.

In the 1970s, colleges began introducing strength training into their athletic programs to enhance performance, as well as reduce injuries. Women, in general had a strong fear of becoming too muscular. Educators worked to dispel those fears and strength and conditioning programs are now commonplace throughout athletics. Yet wrongly conceived beliefs still linger today when it comes to training the muscles associated with the cervical spine. Neck training for the female, which increases the stiffness of the musculature rather than the size, is important not only to protect each athlete by reducing sub-concusive forces but perfect their balance and skill.

As great as these Miami synchronized skaters are, falls and collisions occur, protecting each athlete is paramount. 

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Topics: Pendulum 5 Way Neck, concussions, Pendulum 4 Way Neck, Neck training, Manual Resistance

The Manual Lateral Raise

Posted by Mike Gittleson on Sep 7, 2014 3:51:00 PM

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.

 

Manual Resistance Lateral Raise 1

Figure 1

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.

Manual lateral raise

Figure 2

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.

Manual lateral raise2

Figure 3

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.

Momentary Muscular Failure

Figure 4

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.

Topics: Muscular Growth, Manual Resistance

Manual Resistance

Posted by Mike Gittleson on Apr 30, 2014 8:05:00 PM

In 1978, 76 strength coaches attended the first National Strength Coaches Association convention in Lincoln, Nebraska, many of these coaches were part time employees.  Manual Resistance was introduced to the college and professional strength and conditioning coaches in 1979.  Dan Riley was the head strength coach of Penn State University and a speaker at the NSCA, during his presentation he showed film of his players training, selected exercises were done with partners and without the use of weights which he deemed manual resistance. 

With colleges and universities previously uninvested in strength training and tremendously limited facilities manual resistance was a great way to augment training for the newly founded position of strength and conditioning coach.  It gave coaches an avenue to accomplish work with limited strength training tools.  In 1982 Dan published Maximum Muscular Fitness which discussed the art of manual partner training.

Since the 70's and the advent of diverse weight training technologies many have stepped away from manual training and built great weight rooms with different types of exercise devices that make manual training no longer necessary.

West Virginia Neck Program

Manual resistance still has value as it allows a coach to teach athletes movements that the athlete may not be able to do away from the facility or if their facility is lacking.

The issues you must keep in mind if Manual Resistance is part of your program:

  • We have a concussion crisis in athletics. The absolute best tools for strength training the muscular that lowers subconcussive forces are the 4- Way and 5- Way Head and Neck Machines.  Manual resistance can be used to augment these exercises or used when these devices are not available but the 4 and 5 -Way Head and Neck Machines should be priorities in your facilities.
  • When training manually all athletes must understand the rules and not only perform the exercise themselves but be able to teach, as well as administer the exercise to others. 
  • Once an athlete understands how to perform manual resistance it requires 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 some strength measurement to track progress.  A circumference will give you information but fluctuates in regards to time of day, body composition and other physiological variables.
  • Remember when training manually around the head and neck athletes should have clean hands especially during flu season.
  • After a head or neck injury you need strength values for return-to-play.  The athletic trainer and physician use strength levels of the shoulder and knees for return-to-play but without a neck machine and previously obtained strength results one can only guess about the levels needed to resume activity safely.

 

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.

Pendulum 5-Way Neck Machines


Topics: Head/Neck/Trap/Shop, concussions, Manual Resistance

Learning, Practice, And Repetition

Posted by Mike Gittleson on May 20, 2013 8:44:00 PM

Learning, practicing, and repetition are key to skill development as well as the development of strength. Executing a repetition better than you did before is important in progressive overload. If you are using manual resistance in your program, make sure each athlete learns the rules, practices the rules and performs each repetition optimally.  

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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.

describe the image

Topics: Strength Training, Success, Manual Resistance