Blog Header

Subacromial Space Width

Posted by Mike Gittleson on Jan 8, 2019 9:38:05 PM

The shoulder has the greatest range of motion of any joint in the body, it's mobility can also lead to shoulder joint problems. The bony process on the very end of medial part of the shoulder blade or scapula spine is called the acromion, it can be thought of as the roof of the shoulder. The acromion meets and articulates with the collar bone and forms the acromioclavicular joint. The separation between the inferior side of the acromion and the head of the humerus of the upper arm is called the subacromian space and is a little less than one half inch in what is deemed the normal population.

When performing repetitive tasks and fatigue begins to set in, the athlete adapts by re-positioning his or her joints to maintain performance and maintain the important subacromial space width. Space width is synonymous with shoulder function and safetyThe anterior and posterior deltoids, latissimus dorsi and other upper body muscles, when their strength is reduced causes scapula reorientation. Scapula reorientation keeps or increases the width of the joint space, which allows proper alignment of the shoulder socket during movement.

The shoulder is a complex joint and is affected by much of the musculature of the upper torso - understanding how fatigue causes adaptive functional anatomical changes....make sure when you train that you neglect nothing..... "Everything...affects everything", so Get everything Strong!

IMG952016010995083302782-1

Training on the Pendulum Shoulder/Incline

IMG_20160109_081724890-1

 

Topics: Pendulum Shoulder/Incline, Pendulum Rack System, Strength Training, Muscular Strength

Some Rules Are Not Made To Be Broken

Posted by Mike Gittleson on Dec 21, 2018 1:39:14 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.  Manual Resistance Rules

 DSCF9165

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.

The Pause

A full second pause with pressure at the top of the movement is extremely important in manual resistance, the most often neglected part and overlooked rule of training..... The spotter must feel constant pressure and feel for any relaxation at the top of the movement before the decent begins, then communicate if it occurs to the lifter. This requires the spotter to slowly increase pressure as the lifter performs the lowering phase of each repetition. If the lifter is quite strong in relation to the spotter, the spotter on the first several reps says, "Let me take you down," making sure (even though it is not a maximal effort on the first few reps) that there is no relaxation during the movement by the lifter.

The 'pause' (Rules 5 & 5a) is a rule that should never be broken to Get Strong.


DSCF9160-2

Manual Outer Thigh 

Topics: Strength Training, Muscular Strength, Manual Resistance

Dumbbell Incline

Posted by Mike Gittleson on Dec 13, 2018 7:44:10 PM

The pectoralis major has two different heads, the sternocostal and clavicular, together they provide adduction and medial rotation at the shoulder joint. The incline press promotes the greatest synergistic activation of both parts of the pectoralis major. 

_DSC2087

 

Topics: Muscular Strength, Strength Training

Electromyography, The Bench Press, The Chest Press

Posted by Mike Gittleson on Nov 8, 2018 7:30:12 PM

The Public Library of Science (PLoS ONE) published, "A systematic review of surface electromyography analysis of the bench press movement task." After reviewing 3847 articles and looking at which muscles displayed the greatest activity during a standard flat bench press, they found the pectoralis major and triceps brachii had significantly higher action than the anterior deltoids.  Exercise intensity, mental focus, fatigue, velocity, stability all effect electrical activity with the tricep brachii showing the most fluctuation in increases and decreases. 

The Pendulum Vertical Chest Press has advantages over the standard barbell bench. When an athlete is seated properly on the Vertical Chest the strength curve does not have a sticking point unlike a flat bench.  If seat height is adjusted higher than normal on the Vertical Press there is shoulder relief with the exercise targeting the pectoralis major muscles. This is a tremendous advantage for returning an athlete post injury. Setting the seat lower than normal puts the stress on the anterior deltoid, which can be felt immediately. 

The Pendulum Vertical Chest Press is the ultimate upper torso machine that maximizes development and allows for step by step progress through rehabilitation. A terrific way to Get Strong.

describe the image

All-Pro Jake Long - Pendulum Vertical Chest Press

 

Topics: Pendulum Vertical Chest Press, Muscular Strength

The Neck And The Bicycle

Posted by Mike Gittleson on Sep 22, 2018 6:04:03 PM

Swim/bike/run competition originated in the 1920's in France. In 1974 the first 'modern triathlon' was held with 46 participants in San Diego, California. The sport has grown into a World, Olympic and a Paralympic event. 

bike picThe neck is among the most common overuse injuries in cyclists. As this physically demanding, wonderfully challenging, sport has grown so has the number of participants that have visited neurosurgery clinics with neck and back pain. It is a reminder that it is always important to train the entire system. 

In a study published in the Journal of Neurosurgery: Spine, "Neck pain in  multisport athletes." It was found in a questionnaire to triathletes that 64% had sport related neck pain.

The cycling portion of the triathlon requires neck extension posture. The neck extensors and traps are active for hours and as fatigue sets in the suboccipitals are stressed as the participant needs to keep eyes up and the  head often in full length neck extension to safely follow the road.

When preparing for biking, swimming, running or any sport, make sure head and neck is always an important part of your exercise program. Below Doug Scott the strength and conditioning coach for the Pingry School in Basking Ridge, New Jersey regularly includes neck strength training as part of his race regime. Doug recently finished the Lake Placid, Ironman Triathlon. Exercising at a competitive pace for 13 hours with zero complications is a tribute to his method, knowledge and training approach. Get Strong and Stay Strong to finish Strong.

run pic


 

 

Topics: Muscular Strength, Pendulum 4 Way Neck, Pendulum 5 Way Neck, Neck training

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'. 

IMG_6405

  Getting Strong on the Pendulum Power Rack System

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

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?"

26382637

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.     

2639 (1) 2640 (1)

 Push-up to Get the chest Strong 

Image result for pendulum vertical chest chest

 

 

 

 

The Pendulum Vertical Chest Press

 

 

 

 

 

 

 

 

 

 

Topics: Pendulum Vertical Chest Press, Strength Training, 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.

 Power Grip Pro

The Pendulum Power Grip Pro

Topics: Pendulum Gripper, Muscular Strength, Strength Training

Getting A Leg Up On Leg Extensions

Posted by Mike Gittleson on Apr 27, 2018 11:16:29 AM

The short arc knee extension is a partial leg movement that has been used for decades to target the vastus medialis oblique. This oft-spoken muscle, located above the inside of the knee cap, in rehabilitation has earned the byname 'VMO'.

The VMO is important in keeping the knee cap tracking correctly. During a knee extension the quadricep muscles are all active. From a 15"-0" arc, the VMO has about 56% more electrical activity. It is important in exercising to target the last 15" of movement. This is done by making sure you fully extend the legs and pause them at the top of a knee extension. Post injury the vastus medialis oblique atrophies noticeably and quickly - attending to the final degrees of motion hastens recovery.

The Pendulum Leg Extension machine has 'SET' - Set Extension Technology - which allows for VMO range limiting. When training, one simply adjusts the range limiter to it's last setting and the short arc movement can be prioritized. 

file2-2

Topics: Pendulum Leg Extension, Muscular Strength

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.

D73A6125

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. 

D73A5819

D73A5845

D73A6106

Topics: Muscular Strength, Strength Training, Manual Resistance