Get Strong

'Go West, Young Man, Go West'

West Virginia football started in 1891, since then they have accumulated a 727–482–45 record and rank 14th in victories among NCAA FBS programs. They have a rich tradition in coaching from Clarence Spears, Art "Pappy" Lewis, Bobby Bowden, Don Nehlen, Rich Rodriguez and Dana Holgorsen. The Mountaineer's are known for their quickness, overall team speed and hard play, much of which can be attributed to their 'Master' Strength and Conditioning Director, Mike Joesph and his Staff. Mike oversees one of the great strength programs and facilities in the United States. 

20160909_115754.jpgPendulum 5 Way Head and Neck Machines

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Pendulum Seated Squats

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Pendulum Hip Presses

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Pendulum 3 Way Rows

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Pendulum Lat Combo Pulldowns

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Pendulum Leg Curls

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Pendulum Leg Extension

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Pendulum Reverse Glute/Ham an Squat Pro's

Topics: Pendulum Seated Squat, Pendulum Reverse Glute/Ham, Pendulum Leg Curl, Pendulum 5 Way Neck, Pendulum Gripper, Pendulum Glute-ham, Pendulum Hip Press, Pendulum 3 Way Row, Pendulum Pulldown, Pendulum Squat Pro, Pendulum Combo Lat Pull

Tools

Sport requires year-round training for excellence. Practicing and playing with limited time off heightens the risk of injury. Programs with numerous tools for training allow an athlete to increase strength and remain strong by addressing each issue that may arise.

West Virginia's men's and women's basketball program use many different exercise devices to train their athletes. Having a variety of tools keeps and Gets them Strong.

20160909_094419.jpgThe Pendulum Seated Squat 

20160909_093841.jpgThe Pendulum Reverse Glute/Ham

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The Pendulum 5 Way Head and Neck

20160909_093938.jpgThe Pendulum Leg Curl

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The Pendulum Row and Hip Presses

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Pendulum Grippers

 

 

Topics: Pendulum Seated Squat, Pendulum Reverse Glute/Ham, Pendulum Leg Curl, Pendulum 5 Way Neck, Pendulum Gripper, Pendulum Hip Press, Pendulum 3 Way Row, Strength

Using The 3 Way Row

The Pendulum 3 Way Row and it's 3 distinct hand grips was specifically designed to target the 'lats, posterior shoulder and adduction and downward rotation of the scapula. Developing these upper back muscular groups maximally is important for shoulder integrity in contact sports.

IMG_8548.jpgTraining on the Pendulum 3 Way Row

Mark Bihl is a former collegiate and professional football player and the Strength and Conditioning Coach for Washington Court House High School located in Washington Court House, Ohio. Mark makes sure that his athletes develop this critical area in training not only to enhance performance but also for the safety of each athlete.

Topics: Pendulum 3 Way Row

Washington Court House

Washington Court House

Washington Court House High School is located in Washington Court House, Ohio. The students embrace training and the school built it's athletes a facility that allows them to excel in their chosen endeavor. In addition to the excellent equipment former Washington C.H. native and former San Diego Charger, Mark Bihl runs the Strength and Conditioning program. They Get Strong in south central Ohio.

 

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Pit Sharks, Pendulum Squat Pro and Pendulum Seated Squats

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 Pendulum Shoulder/Incline and Pendulum Chest Presses

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 Pendulum Combo Lat Pull and Pendulum 3 Way Rows

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 Pendulum Hip Presses

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 Pendulum Head and Neck Machines

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Topics: Pendulum Seated Squat, Pendulum 5 Way Neck, Pit Shark, Pendulum 4 Way Neck, Pendulum Shoulder/Incline, Pendulum Hip Press, Pendulum 3 Way Row, Pendulum Squat Pro, Pendulum Combo Lat Pull

Iowa State Strength And Conditioning

Iowa State University adds more Pendulum equipment to it's strength training facility.

Iowa State  Hip Press

Pendulum Seated Squats

Iowa State Leg Extension

Pendulum Leg Curl, Leg Extension and Reverse Glute/Ham

Iowa State Weight Room

Pendulum 3 Way Rows 

Iowa State Squat Pro

Pit Sharks and Pendulum Hip Presses

Iowa State Combo Pulldowns

Pendulum Combo Lat Pulldowns

Topics: Pendulum Leg Curl, Pendulum 5 Way Neck, Pendulum Leg Extension, Pit Shark, Pendulum Hip Press, Pendulum 3 Way Row, Pendulum Pulldown, Pendulum Squat Pro

The Temple Owls

The Temple Owls - 10 wins and 6 weeks in the Top 25 

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  "The owl of the night makes the eagle of the day."

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Jeremy Scott holds the title, Master of Strength and Conditioning, he is one of the top coaches in his profession and is headed into his 4th season at Temple University. Jeremy graduated from Lock Haven University and receieved his masters from Penn State where he spent 14 years as a strength coach. He is seen above in the Temple weight room with an 'old' friend and former strength coach, Mike Gittleson.

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Pendulum Hip Presses

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Pendulum 4-Way Necks

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The Pendulum 3-Way Row

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The Pendulum Power Squat Pro

Topics: Pendulum 5 Way Neck, Pendulum 4 Way Neck, Pendulum Hip Press, Pendulum 3 Way Row, Pendulum Squat Pro

NSCA Coaches Conference

This year's National Strength and Conditioning Coaches Conference was located in San Antonio, Texas. Strength coaches, personal trainers, physical therapists, athletic trainers and others stopped by the Pendulum booth to Get Strong.

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Topics: Pendulum 5 Way Neck, Pendulum 4 Way Neck, Pendulum Shoulder/Incline, Pendulum Rack System, Pendulum Hip Press, Pendulum 3 Way Row, Pendulum Squat Pro, Pendulum Vertical Chest Press

Villanova Strength Training

Jake Cox played football at Kansas and has a masters degree in Kinesiology from Stephen F. Austin as well as a strong background in nutrition. Jake is the Head Strength and Conditioning Coach for the Villanova University football team. 

Villanova Reverse Glute Hams

Villanova Coach Jake Cox

Training on the new Pendulum Glute/Ham machines to Get Strong

Villanova Glute Ham

Villanova New Pendulum Gluteham

Villanova New Glute 

Villanova 3 Way Row

Pendulum 3 Way Rows

Villanova Pendulum 4 Way NeckPendulum 4 Way Neck Machines

Topics: Pendulum 5 Way Neck, Pendulum 4 Way Neck, Pendulum Glute-ham, Pendulum 3 Way Row

Training The Traps

To maximize trap development the lifter should incorporate a movement for the upper, middle and lower traps in their workout. The upper trap requires fixation of the hands when using a neck machine to target the appropriate musculature. The upper trap can also be isolated by performing a one arm movement. When doing so, it is necessary to also grasp an object with the contralateral limb to stabilize the spine. 

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Standing shrugs, seated shrugs, and high pulls develop the middle trapezius. Remember; with two hands on a barbell, machine, or with a pair of dumbbells no matter how high you raise your shoulders you are still capable of extending your head. Therefore, the upper trapezius, a strong extensor, is only involved minimally and the exercise cannot to be considered an upper trap movement.

 Pendulum 5 Way Neck Shrugs

The third movement necessary to fully train the trapezius is a lower trap movement. Lean forward on the 3-way row with your palms up and squeeze your shoulder blades together holding each rep for a five count at the top of the repetition. 

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A simple trapezius program:

1). Seated Pendulum neck extensions.... 8-10 repetitions

2). Seated Pendulum two arm shrugs..... 8-10 repetitions

3). One arm Pendulum shrugs................8-10 repetitions  

4). Underhand scapula retraction............6-8 repetitions wit a 5 second hold

5). Pendulum 3-Way Rows underhand......8-10 repetitions

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Get the traps Strong.

Topics: Pendulum 5 Way Neck, Pendulum 4 Way Neck, Neck training, Pendulum 3 Way Row

Upper Back Routine

Start by doing a set of 10-15 repetitions with a neutral grip on the Pendulum 3-Way Row machine.

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Once the rowing exercise is completed go to the Pendulum Rope Pull positioned on the Pendulum Power Rack and pull the rope upwards at approximately an 80 degree angle. You must completely pull the rope from beginning to end. The tension on the Rope Pull should be set at the same tension it would take you to pull the rope completely through in 30 seconds when the rope pull is your first exercise of the workout.

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Once completed start at the top of the chin up bar and try to lower yourself to a straight arm position in 90 seconds. If this can be accomplished add weight the next workout. Record your time.

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When the negative chin is completed set the Pendulum Rope Pull so you are pulling the rope end to end at a 45 degree angle. The resistance remains the same as the previous rope pull. RLC6742

Upon completion set your Pendulum Adjustable Chin/Dip Bar so your body is at a 45 degree angle. With your feet always remaining on the floor and your body straight do as many pulls to the bar as possible.

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1). Pendulum 3-Way Row... 10-15 Repetitions

2). 80 degree Pendulum Rope Pull from the floor

3). 90 second Negative Chin

4). 45 degree Pendulum Rope Pull

5). 45 degree Pendulum Chin/Dip bar pull... maximum repetitions 

A great way to Get your upper back Strong.

Topics: Pendulum Chin-Up Bar, Pendulum Rope Pull, Pendulum Chin/Dip Station, Strength Training, Pendulum 3 Way Row