Get Strong

Xavier Musketeers

Xavier University is a member of the Big East Conference and is located in Cincinnati, Ohio. The Musketeers Strength and Conditioning program is led by their 'outstanding'  Head Strength and Conditioning Coach, Matt Jennings. Matt was a center on the North Carolina Tar Heels football team in the early 1990's.  Interestingly, he coaches at a University that their sports program no longer includes the sport of football. Matt has brought his leadership, toughness and sense of purpose to Xavier to the good fortune of their athletic program.

Xavier recently upgraded their strength and conditiong facility to Get even Stonger.

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Topics: Pendulum Seated Squat, Pendulum Leg Curl, Pendulum Leg Extension, Pit Shark, Pendulum Shoulder/Incline, Pendulum Hip Press, Pendulum 3 Way Row, Pendulum Pulldown, Pendulum Squat Pro, Pendulum Grip Cart, Pendulum Power Stack

The University Of Michigan

The University Of Michigan

2016042095111344.jpgTo run a comprehensive weight training program you must have head and neck machines to develop all the structures that lower the sub-concussive forces in contact sports.

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The Pendulum Rack System

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Pendulum Seated Squat Machines

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Topics: Pendulum Seated Squat, Pendulum 5 Way Neck, Pendulum Leg Extension, Pendulum 4 Way Neck, Pendulum Rack System

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

Knee Extensions

The kneecap anatomically called the patella is the small bone embedded in a tendon in the front of the knee. The patellofemoral joint is where the kneecap and thigh bone meet. Below the kneecap there is a large tendon (patellar tendon), which attaches to the front of the tibia or shine bone. This mechanism allows the quadriceps, the large muscles of the front of the knee to extend the knee joint with a very slight rotation. 

From a flexed position of around 135 degrees the knee extends or straightens to 0 degrees. Fluid-filled sacs called bursae serve as gliding surfaces for the tendons to reduce the force of friction as tendons move. Each meniscus, that is, the cartilage serves to evenly load the surface during weight-bearing, which also adds to the reduction of friction by disbursing joint fluid for joint lubrication. Having strong thigh muscles is important in reducing patellofemoral stresses during activity.

Until recently there has been disagreement in the literature as to which exercises and ranges of motion best accomplish the goal of low patellofemoral stress.  It has been found that performing knee extension from 90° to 45° has significantly lower stress then isokinetic knee extensions and squatting movements.  This is confirmed in the May 2014, Journal of Orthopaedic & Sports Physical Therapy.  Therefore when prescribing exercise, non-weight-bearing quadriceps exercises are extremely important in managing joint stress especially in persons with knee pain.

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Pendulum Leg Extension Starting from 90 degrees

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Pendulum Leg Extension to 45 degrees

Training between 90° and 45° causes the least amount of patellofemoral stress and often allows pain free training enabling an athlete to re-strengthen the quadricep. Once knee pain dissipates and knee strength is normalized or increased the athlete can resume full range exercise. 

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 Full range Pendulum Leg Extensions 

Topics: Pendulum Leg Extension

Illinois Strength

Aaron Hillman, the Head Strength and Conditioning Coach at the University of Illinois has a vast experience in strength and conditioning, he has coached at Ball State, Cincinnati, Connecticut, Notre Dame, Bowling Green, Michigan and has had stints with the NFL. Aaron has numerous power racks in his facility, but understands the value of tools. Football is an aggressive sport and to participate at the highest level having a wide variety of exercise devices allows a coach to augment his athletes training. 

Not only does having a wide range of equipment allow an athlete to reach his potential, but there are always periods whereby a coach has to address the health of each individual. Athletes may need to reduce the load on the spine, thay may need to change training modalities to accommodate for casts on an appendage or may be undergoing rehabilitation for an injury. Having head and neck machines is important, as well in all programs to keep athletes safe and Get them Strong

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Neck Machine Illinois  

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Topics: Pendulum Seated Squat, Pendulum Leg Curl, Pendulum 5 Way Neck, Pendulum Leg Extension, Pendulum 4 Way Neck, Pendulum Glute-ham

Pendulum Rack System Loudoun County High School

Pendulum Rack System Loudoun County High School

Loudoun County Pendulum

 

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Loudon County High School Virginia

Topics: Pendulum Leg Curl, Pendulum Leg Extension, Pendulum Rack System

Toledo St. John's Jesuit High School

Toledo St. John's Jesuit High School is located in Toledo, Ohio.  The Titans have won seven state championships in four different sports, along with countless other league, district and regional titles.

Toledo St. Johns Pendulum Rack System

The Pendulum Rack System designed for St. John's High School

Pendulum Strength Toledo St. John%27sThe Titan's Blue and Vegas Gold Pendulum Machines

Topics: Pendulum Seated Squat, Pendulum Leg Curl, Pendulum 5 Way Neck, Pendulum Leg Extension, Pendulum 4 Way Neck, Pendulum Gripper, Pendulum Shoulder/Incline, Pendulum Rack System, Pendulum Hip Press, Pendulum Pulldown, Pendulum Squat Pro

5 Yard Agility Program

Training athletes to become proficient at specific drills by mimicking the patterns they do over and over in competition is part of a well conceived agility program.  There are also particular agility tests that athletes must practice, as coaches and teams use these tests to evaluate their abilities and talent.  Endless possibilities of movements and body positions are part of competition.  Constructing an agility program with this in mind will enhance an athletes abilities.

 Jake Long

As important as the development of movement patterns in a program is the effort given by the athlete in each drill.  Agility is not a jog or middle distance.  Agility is a stop and go, twist and turn, bend and hop, shuffle and leap, backpedal and drop all out sprint.  There is one speed when doing each agility drill ........FULL.

The 5 Yard Agility Program is easy to set up.  It was created to be done by one person, in groups, or together as a team.  

Place six cones or objects (t-shirts) 5 yards apart, in the manner illustrated below.  The distance between the row of cones 1, 2 & 3 and cones 4, 5 & 6 is also 5 yards. 

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Run the following drills either by sprinting, backward running, shuffling or carioca.  Some drills also may include hopping over the object or quick stepping.  The drills shown are by no means all the possible combinations you may do or the order they should be done in. Drills can be started in a position stance, on the ground facing a cone, laying on ones back, on a knee or any conceivable position.  Running can start from right to left or left to right or done in any other manner.  Be innovative and configure your own drills, adding or subtract cones as needed.  Each drill must be run at full speed and finished leaning forward to win.

Example 5 Yard Agility Program:

Drill # 1   8

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Sprint a figure 8 twice.  Start at cone #5 sprint around cone#2.  Do the drill twice.

Drill #2   Low L

drill L 

Sprint a Low L.  Start at cone #5.  Sprint around cone #6 and back to cone #5.  Turn and sprint around cone #2 and back to cone #5. 

Drill #3  Hop Shuffle

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Hop over the cone bringing your knees to your chest.  Lateral shuffle quickly between cones.  Hop again.  Continue for 30 seconds.  Count reps.

 Drill #4  Hop Sprint

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Hop over the cone bringing your knees to your chest.  Sprint between cones.  Hop again. Continue for 30 seconds.  Beat the reps in drill #3.

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Drill #5  V

 Drill V

Sprint to cone #3.  Carioca to cone #1.  Backward run to cone#5.

v drill

Drill #6  V Hop

 Drill V Hop

Sprint to cone #3.  Hop over it with knees to chest.  Carioca to cone #2.  Hop over it knees to chest.  Sprint to cone #1 and hop over it.  Backward run to cone#5.

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Drill #7  Carioca V

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 Carioca to cone #1.  Carioca to cone #3.  Carioca to cone#5.

Drill #8  Backward V 

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Backward run to cone #1.  Backward run to Cone #3.  Backward run to cone#5

Drill #9  Shuffle V

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Shuffle to cone #3.  Shuffle to Cone #1.  Shuffle to cone#5

 

shuffle 

Drill  #10  4 Corner Spin

 

drill 4 corner spin

From cone #5 sprint to cone #6.  Spin and sprint to cone #3.  Spin and sprint to cone #2. Spin and sprint to cone #5.

Drill  #11  Triangle

drill triangle

Sprint to Cone #4.  Sprint to cone #1.  Sprint to cone #5.

 

Drill #12  Sprint Hop

drill sprint hop

Hop over cone #5 knees to chest.  Sprint to cone # 4 hop knees to chest. Sprint to cone #1 and hop.  Sprint to cone # 2 and hop with knees to chest.  Sprint to #6 hop and finish at Cone#5.

 

Drill #13   Star 

drill star

Add one cone.  Start in the center at #7 touch cone #5 and return and touch cone #7. Touch cone #4 return and touch cone #7.  Touch cone #1 and return and touch cone #7. Touch cone #2 and finish at cone #7.  Perform the drill twice.

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Drill #14   N

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Sprint from cone #5 to cone #2.  Sprint from cone #6 to cone #3 and finish.

 Drill #15  Skier

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Hop, back and forth, over cone #5 for 1 minute.  Count repetitions.

Drill #16. Shuffle Step Over 

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Step over, back and over cone #5 and shuffle to cone#6.  Step over, back and over cone #6 and shuffle to cone #3.  Step over, back and over cone #3 and shuffle to cone#2.  Step over, back and over cone #2 and shuffle to cone#1.  Step over, back and over cone #1 and shuffle to cone #4.  Step over, back and over cone #4 and shuffle to cone #5.

Rest intervals are to be set by the coach or athlete based on fitness. 

Pendulum Leg Extension

Get Strong on the Pendulum Leg Extension

Topics: Running, Pendulum Leg Extension, Skill, Success

Pendulum Leg Extension Released

Leg Extension Drop Tested 15,000 Reps                                                                                   

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Pendulum Leg Extension Gets Ready and Is Strong

Topics: Pendulum Leg Extension