Get Strong

Wayne State University

Ruben Mendoza is a former NFL offensive guard who is now the Head Strength and Conditioning Coach of Wayne State University. Ruben has coached at South Carolina, Tennessee - Chattanooga , Clemson, Ole Miss, Mississippi and Notre Dame and as you can ascertain has a vast experience in the profession. Under Rueben's guidance Wayne State is a perennial contender for top-10 honors in the NACDA Learfield Sports' Directors Cup. With Mendoza's direction the University just completed their new Athletic Department weight room. The Warriors will be Getting Stronger in Detroit.

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Topics: Pendulum Seated Squat, Pendulum 5 Way Neck, Pendulum 4 Way Neck, Pendulum Gripper, Pendulum Rack System, Pendulum Glute-ham, Pendulum Hip Press, Pendulum Squat Pro, Pendulum Vertical Chest Press, Pendulum Combo Lat Pull, Pendulum Utility Bench

Something Old, Something New

The University of Akron's, Matt Gildersleeve in May of 2014 became the youngest Division 1 Head Strength and Conditioning Coach. Before coming to Akron, Matt played at the football powerhouse Mount Union and was a part of four straight Conference Championships and a National Championship. Matt has a masters degree in sports science, unique coaching skills, tremendous drive and an excellent aptitude.  Head Football Coach, Terry Bowden recognizing his attributes quickly promoted him from within his program to lead the 'Zips' Strength and Conditioning.

Matt and his wife Ana and dog 'Rock' recently visited the Rogers Pendulum factory and had the opportunity to see the latest manufacturing tools, how equipment was designed, fabricated, constructed and assembled. Nathan Rogers, President and Chief Operating Officer and Mike Gittleson, the first Strength and Conditioning Coach in the Big Ten, were the Gildersleeve's hosts. 

In the Rogers Pendulum showroom Matt and Mike spent time examining equipment, blending ideas, styles and the training techniques of coaching old and new, which led to an interesting day. Ask about touring the factory, a must addition to your 'bucket list'...... - a great place to stop on your vacation when travelling through Michigan.

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Topics: Pendulum Rack System

A Great Way To Finish

Once an athletes exercise routine is completed - time them pulling the rope in both directions. A great way to finish and Get Strong!

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Topics: Pendulum Rope Pull, Pendulum Rack System

Pulling Ropes With Pendulum

Begin the exercise by using the Rope Pull on the Pendulum Lat Combo Pull. Once completed, quickly move to the rope pull on the Pendulum Power Rack and pull the resisted rope in both directions to Get Strong!

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Topics: Pendulum Rope Pull, Pendulum Rack System

Strength, Conditioning And Fitness Club

Lock Haven University is located on 200 acres in central Pennsylvania along the Susquehanna river. They are noted for teacher preparation and are strong in sciences, business and the humanities. They have over 130 clubs that provide the students with numerous experiences.

The Lock Haven University's Strength, Conditioning and Fitness Club recently arrived in Clare, Michigan to gain understanding of fitness manufacturing, weight room design and to become acquainted with the Pendulum exercise equipment. 

A great group, a great learning experience and a great day! Ask about bringing your strength team to Clare.

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Topics: Pendulum Reverse Glute/Ham, Pendulum 4 Way Neck, Announcements, Pendulum Gripper, Strength Training, Pendulum Shoulder/Incline, Pendulum Rack System, Muscular Strength, Pendulum Power Stack

Bench Press Intensity

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PLOS ONE is a peer-reviewed open access scientific journal published by the Public Library of Science. Unlike traditional peer-reviewed publications it does not use the perceived importance of a paper for acceptance or rejections. Instead it rigorously reviews how  experiments and analysis were done and the significance of the research is left up to the scientific community. Recently researchers published in PLOS One, "A systematic review of surface electromyography analyses of the bench press movement task."

The bench press is arguably the most popular lifting exercise. It is used in homes and gyms throughout the world, in athletic development for competition and as a standard criteria to measure upper body strength in individuals. The methodologies used to enhance development are complex and wide ranging.

The authors of the aforementioned study looked to answer two questions, "Which muscles show the greatest activity during the BP? Which changes in muscle activity are related to specific conditions under which the BP is performed?"  They defined 'intensity' as percentage of ones 1 repetition maximum (1RM).

Looking through 3847l citations and 2635 articles the researchers determined the most relevant articles and examined velocity, intensity, range of motion, stable and unstable surfaces, fatigue, mental focus, sticking points, compression sleeves and sticking points. They concluded that the triceps brachii  and pectoralis major muscles had  similar electrical activity during the bench press and their activity is significantly higher than the activity of the anterior deltoids. Of all the various constructs of training that were listed above (from velocity to sticking points) that effect muscle activity, the most important factor is exercise intensity. The load on the bar relative to ones strength effects all other factors when bench pressing and Getting Strong.

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Pendulum Synchro Docking Bench Press

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Topics: Pendulum Rack System, Pendulum Vertical Chest Press

Who Is The Strongest Strength Coach In The World?

Vernon Smith is the Head Strength and Conditioning Coach at Marian University in Indianapolis, Indiana. He has had been a part of 28 Championships, which include 2 National Championships in Football and 2 National Championships in Women's Basketball. Vernon has had an amazing career coaching, but there is something more amazing.... and that is his strength. Vernon Smith squats and deadlifts over 900, benches over 600 and can power clean 500 pounds.

These numbers require pause, yet are really only a reflection into Vernon's ability to move weight. Recently he visited the Pendulum factory in Clare, Michigan. Like all who love training he did not want to miss a weight lifting session as well as was motivated to train on the Pendulum equipment.

Understanding Coach Smith was strong, we took photos so others could get an idea how powerful this man really is. Hopefully the images and the following explanation will give you an idea about one of the strongest men on this planet.

Vernon doesn't use a lifting belt, wraps or a suit. He didn't ask for or require a spotter. The whole workout he did at Rogers Athletic was as casual as if you were to go to the gym with some friends and enjoy their company while you trained and socialized. This statement is important as it reflects how easily he lifts enormous weights without giving his best effort.

Vernon started with a warm-up of some rather large weights (around 400 and 500 pounds) then filled the bar with all the plates he could which was a little over 600 pounds. He easily did a set of 5 repetition deep squats pausing the last movement as if the weight was a little light and he needed to get more out of the set.  Vernon did not breath hard or have to sit down he just unloaded the bar and asked to try the Pendulum Seated Squat Pro. The Seated Squat Pro ended up loaded to 720 pounds where he did a couple sets of 10 with two legs and then some work using one leg at a time.

Following this Coach Smith went to the Pendulum Hip Press, which ended up loaded with the same 720 pounds and he performed two sets of two reps each at a pace of out on a 15 count back on a 30 count to get a real feel for the machine and what it offered.

Now as Vernon Smith casually talked he loaded the Pendulum Squat Pro tried it (800, 900,1000) and kept trying and adding plates until it was set at 1,260 pounds in which he did two sets of 3.

Because Vernon worked out with 600 on the Bench Press the previous day he just lightly trained on the Vertical Chest Press and some of the other Pendulum upper torso machines.

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Someone somewhere may be as strong or stronger than Coach Smith - someone somewhere, some place, maybe!

 

Topics: Pendulum Seated Squat, Announcements, Pendulum Rack System, Pendulum Hip Press, Pendulum Squat Pro, Pendulum Vertical Chest Press, Muscular Strength, World's Strongest Man

Weight Charts To Get Strong

Weightlifting percentage charts are used by coaches throughout the country.  They provide guidance in selecting loads to place on the bar for training.  Percentage tables can be chosen from multiple authors Stone & Bryant, Epley, Bryzcki, Prilepin, Mann, Westside, NSCA, and direction from Tendo, GymAware, Push, and others.  Based upon your beliefs, training style or who you may deem as the most credible source, the selection is up to each coach or indvidual. You may use 'standard weight lifting percentage charts' or 'velocity based percentage charts for training. 'Velocity charts' are based upon the relationship between the percentage of one's maximum lift (1RM) and the corresponding velocity of the bar or machine's work arm - meaning when the individual was tested for their 1RM, their velocity was tracked, and percentages of this velocity then are used to select training loads and speeds. Velocity based training requires the use of an accelerometer to measure the vector quantity of a bar, dumbbell, or other object of choice. 

Standard weight lifting percentage charts are derived in many ways. The following is an example of derivation of weight lifting percentage chart without a accelerometer:

First a population is tested in a single maximum repetition (1RM) of a given exercise.  Once the values are obtained the group is tested in maximum endurance at a percentage of their obtained 1RM.  A formula is gleaned that assigns a numerical value to each repetition.

Example :

A population of people found to have a max of 300 pounds on the bench press are further tested at 75% (225 Pounds) of their maximum .  The average result is 10 repetitions for the test.  The value of each rep is therefore 0.0333 or 7.5 pounds a rep.

0.0333 x 225 pounds = 7.5 pounds per rep.

7.5 pounds x 10= 75 pounds

225 pounds + 75 pounds = 300 pound max

Once a value is assigned to the repetition based upon the study, in this case 0.0333,  a 'Weight Lifting Percentage Chart' is constructed for the general population.

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To use a chart a weightlifter simply finds his or her maximum along the left side.  The load to workout with is selected based on the percentage and repetitions forthcoming from their workout plan.

Sample of an athletes instructions from a Coach...

Today we are going to use 75% of our maximum for 10 reps, then 85% of our maximum for 6 reps and 90% for 4 on the bench press.  The above chart tells you the weight you should be working out with based on your individual max to Get Strong.

The athlete with a 270 max chooses...

75% - 205 x 10

85% - 230 x 6

90% - 245 x 4

Exactly what these percentages really mean to the muscle tissue is a an ongoing question that has required continual research. 

Try this to explore the percentage chart that you may be using...

Find your one repetition maximum in a multi-joint exercise such as a free weight barbell squat or bench press.  Select a percentage such as 65%, 75% or 85% of that maximum and do as many repetitions as possible with that percentage and record your repetitions.

Now select a 'single-joint' exercise such as barbell curl and repeat the test.  Whether trained or untrained you will find you achieve fewer repetitions at the same percentage of 1RM with a single-joint movement and more repetitions with a multi-joint movement.   In other-words multi -joint and single-joint exercises have different values of a repetition.  The amount of muscle mass involved in a multi-joint exercise and the neural system alter the outcome.

If this same test is done with a large group of athletes, say a team, you will get a similar result.  You will also find a great deal of variability from athlete to athlete in the data. 

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Try this also......

Take all your athletes who's maximum is the same in a particular exercise.  Let's say their maximum is 270 pounds on the bench press.  Using 75% of their max in the above chart (205), test the maximum amount of repetitions they can do.

In general, most may achieve 10 reps as indicated on the chart, but you may find an athlete who can only do 6 reps or another who can do 15.  Very normal stuff, as we all have different neurological efficiencies and muscle-tendon invagination surface areas.

Charts are charts, they set a course.  They give direction. Understand that there are many many variables that affect each athlete each day. Numerically charted recommended weights and repetitions, as well as recommended repetition velocities are only guides.

The best chart to hang in your weight room is the 'Effort Chart'.  When you go to it, it says.... give a 100%  effort to any weight you choose........to Get Strong.

Topics: Pendulum Rack System, Muscular Strength

Weighted Dips Take Nerve

The 'dip' exercise is great for the chest, shoulders, triceps and rhomboids. Training this movement regularly can bring the desired physical results. As one gets strong there eventually becomes a need for a waist belt for adding resistance to progressively overload. 

The hand is innervated by three nerves - the median, ulnar, and radial. As one becomes extremely strong the ulnar nerve tends to be susceptible to the added pressure of weighted dips, which causes pain in the heel of the hand radiating upwards towards the elbow. This nerve compression and uncomfortable feeling does not allow an individual to continue making progress with the exercise. 

Having a dip bar that has a larger than normal circumference takes stress off the nerves in the hand and allows an athlete to Get Strong!

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Topics: Pit Shark, Pendulum Rack System, Rogers Wall Mounted Dip

The 4th Annual Strength and Conditioning/Athletic Development Virginia Clinic

The 4th Annual Strength and Conditioning/Athletic Development Virginia Clinic will be taking place on Saturday, March 4, 2017. SMARTER Team Training will host a dynamic regional clinic that is more hands-on and practical than your typical lecture only format. This year's speakers will create hands-on, full engagement presentations that will have participants getting out of their seats and truly learn by doing. This will be a great opportunity for attendees to learn from those that work with professional athletes, collegiate athlete, and youth athletes. This clinic will highlight a multidisciplinary approach to sports performance training in a high energy and supportive learning environment. Attendees will leave with a true understanding of how to apply techniques to their training sessions immediately to add value to all their clients. This is going to be an exciting event - a chance to take your game to the next level!

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The 4th Annual SC/AD Virginia Clinic CEUs will be 0.8 NSCA, 3.25 CSCCa, and 8 NSPA.

7:45-8:00a Opening Remarks – Kevin Boyle/Robert Taylor, Jr.

8:00-8:55a "Add Intensity To Your Training Daily"
Mason Baggett, Asst. S&C Coach for Football/Performance Coordinator At The University Of Maryland

9:00-9:55a "Truths, Myths and Deceptions about Sports Supplements"
Mark Glazier, CEO of NutraBio

10:00-10:55a "Greater Knowledge Of Game Speed”
Dave Brixius, Owner of Explosive Sports Performance

11:00-11:55a "What You Need To Know About Current Research"
Mike Gittleson, Former University of Michigan Football Head S&C Coach

12:00-12:55p “Round Table” for Q&A – Presenters will field questions, provide advice, suggestions, and guidance where applicable. Lunch Provided.

1:00-1:55p "Assessments And Programming For Multi-Sport Athletes"
Explosive Performance Staff

2:00-2:55p "Microsoft Excel For Strength And Conditioning Coaches"
Steve Olson, Director of Performance at Fit Speed Athletic Performance and Founder/Owner of Excel Training Designs

3:00-3:55p "Implementing An Impact Oriented Program"
Robert Taylor, Jr., Founder and Owner of SMARTER Team Training

4:00p Closing comments – Kevin Boyle/Robert Taylor, Jr.

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You can pick up your CEU’s at the completion of the clinic where you registered by handing in your evaluation sheets of the sessions you attended. CEU’s will not be handed out prior to the end of the conference as directed by the NSCA.

"Mail-in" registration, hotel information, directions, etc for this event coming soon!

Refund Policy: Register on or before Friday, February 3 - 50%. After February 3, there is no refund.

For additional information, email Coach Taylor coachtaylor@smarterteamtraining.com.

Address:
Sport & Health - Brambleton
42365 Soave Dr.
Brambleton, VA 20148, USA

Topics: Clinics, Announcements, Pendulum Rack System