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Weight Charts To Get Strong

Posted by Mike Gittleson on Mar 30, 2017 6:51:34 PM

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: Muscular Strength, Pendulum Rack System

Weighted Dips Take Nerve

Posted by Mike Gittleson on Mar 23, 2017 9:03:36 PM

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

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

Posted by Mike Gittleson on Feb 24, 2017 7:22:08 PM

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

The New Jersey Strength and Conditioning And Athletic Development Clinic

Posted by Mike Gittleson on Feb 9, 2017 8:58:09 PM

The 7th Annual Strength and Conditioning/Athletic Development New Jersey Clinic is headed back to The Pingry School on Saturday, February 18, 2017.

 CEUs will be 0.8 NSCA, 3.25 CSCCa and 8 NSPA.

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7:45-8:00a Opening Remarks – Doug Scott/Robert Taylor, Jr

8:00-8:55a "Implementing An Impact Oriented Program"
Robert Taylor, Jr., Founder and Owner of SMARTER Team Training

9:00-9:55a "Speed Development For Athletes"
Edward Grayer, Former Director of Speed Development for Rutgers Football

10:00-10:55a "Add Intensity To Your Training Daily"
Rick Court, Assistant AD/Head Football Sports Performance At The University Of Maryland

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 "Truths, Myths and Deceptions about Sports Supplements"
Mark Glazier, CEO of NutraBio

2:00-2:55p "Strength Training For Injured Athletes"
TBD

3:00-3:55p "Working With The Multi-Sport Athlete"
Doug Scott, Head Strength and Conditioning Coach for The Pingry School

4:00p Closing comments – Doug Scott/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, January 20 - 50%. After January 20, there is no refund.

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

Address:
The Pingry School
131 Martinsville Road
Martinsville, NJ 07920, USA
Sidenote: GPS may recognize address as Martinsville or Basking Ridge.

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Topics: Pendulum Gripper, Pendulum Pulldown, Pendulum 3 Way Row, Pendulum Grip Cart, Pendulum Glute-ham, Pendulum Hip Press, Pendulum 5 Way Neck, Pendulum Power Stack, Pendulum Combo Lat Pull, Pendulum Squat Pro, Pendulum Rack System, Pendulum Shoulder/Incline, Pendulum Seated Squat

Don't Miss This Strength And Conditioning Clinic

Posted by Mike Gittleson on Feb 1, 2017 4:35:10 PM

10TH ANNUAL MSU STRENGTH & CONDITIONING CLINIC

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  • WHEN: Friday, Feb 10th 2017- FREE SESSION from 6-9pm.
  • Saturday, February 11th 2017-Registration & Check-in @ 7:15-8:00am. Clinic will run approximately until 3:00pm.
  • WHERE: Clara Bell Smith Academic Center (adjacent to the Duffy Daugherty Building).
  • COST: $95 Pre-registered by Feb. 10th (includes video links to all presentations & a Spartan Strength T-Shirt).
  • $30 Pre-registered Students (must present valid Student ID at check-in)

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  • CLINIC SPEAKERS:
  • Ted Lambrinides (Clinic Emcee-Director of Sports Science, Athletic Strength & Power
  • Allan Johnson (Head Strength & Conditioning Coach-East Tennessee State University)
  • Jason Novak (Strength & Conditioning Coach-Central Michigan University)
  • Tim Wakeham (Director of Strength & Conditioning Olympic Sports-Michigan State University)
  • Rick Court (Assistant AD for Football Sports Performance-University of Maryland).
  • Lorenzo Guess (Assistant Strength & Conditioning Coach-Football Michigan State University)
  • Shaun Tahrebandi (Head Strength & Conditioning Coach-Warren (MI) Mott HS)

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Topics: Clinics, Announcements, Pendulum Rack System, Pendulum Power Stack, Pendulum Squat Pro, Pendulum Hip Press, Pendulum 5 Way Neck, Pendulum 4 Way Neck, Pendulum Seated Squat

7th Annual Strength and Conditioning/Athletic Development New Jersey Clinic

Posted by Mike Gittleson on Jan 27, 2017 10:16:08 AM

The 7th Annual Strength and Conditioning/Athletic Development New Jersey Clinic is headed back to The Pingry School on Saturday, February 18, 2017. With coaches from the NFL and Division I levels, authors, researchers and current practitioners in the strength game all delivering dynamic presentations in the past. This event will be more hands-on and practical than your typical lecture only format. It will be a great opportunity for attendees to learn from those that work with professional athletes, collegiate athletes, youth athletes and more. The clinic will highlight a multidisciplinary approach integrating speed, movement, agility, resistance, technology, education and resistance training in a motivational, high energy, learning environment. Don’t miss out on this unique experience. Register today!

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Pendulum Power Rack System

The 7th Annual SC/AD New Jersey Clinic CEUs will be 0.8 NSCA, 3.25 CSCCa and 8 NSPA.

PRE-REGISTER before Feb 3 and join both STT and NutraBio at a Meet & Greet at NutraBio's facility on Friday, February 17, 2017. CLICK HERE for more details about this unique pre-clinic opportunity!

Arrive at NutraBio at 12:45p on Friday, February 17. Mark Glazier, Christina Mayor and the NutraBio Staff will begin the tour at 1:00p and it will last until approximately 2:30p. We look forward to seeing you at NutraBio. This opportunity really is priceless!

Open weight room times for strength training at The Pingry School's BRAND NEW facility will be either Saturday following NutraBio experience or early bird session on Saturday before clinic begins. Attendees who pre-register will provide feedback to determine best option. We look forward to hearing from you.

Potential itinerary for 7th Annual SC/AD New Jersey Clinic on February 18, 2017:

7:45-8:00a Opening Remarks – Doug Scott/Robert Taylor, Jr

8:00-8:55a "Implementing An Impact Oriented Program"
Robert Taylor, Jr., Founder and Owner of SMARTER Team Training

9:00-9:55a "Speed Development For Athletes"
Edward Grayer, Former Director of Speed Development for Rutgers Football

10:00-10:55a "Add Intensity To Your Training Daily"
Rick Court, Assistant AD/Head Football Sports Performance At The University Of Maryland

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 "Truths, Myths and Deceptions about Sports Supplements"
Mark Glazier, CEO of NutraBio

2:00-2:55p "Strength Training For Injured Athletes"
TBD

3:00-3:55p "Working With The Multi-Sport Athlete"
Doug Scott, Head Strength and Conditioning Coach for The Pingry School

4:00p Closing comments – Doug Scott/Robert Taylor, Jr.

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, January 20 - 50%. After January 20, there is no refund.

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

Address:
The Pingry School
131 Martinsville Road
Martinsville, NJ 07920, USA
Sidenote: GPS may recognize address as Martinsville or Basking Ridge.

 

Topics: Clinics, Announcements, Pendulum Gripper, Pendulum Pulldown, Pendulum 3 Way Row, Pendulum Squat Pro, Pendulum Hip Press, Pendulum Rack System, Pendulum 5 Way Neck

10TH ANNUAL MSU STRENGTH & CONDITIONING CLINIC

Posted by Mike Gittleson on Jan 19, 2017 8:26:30 PM

Spartan Strength & Conditioning Clinic 

 MSU Football
 
10TH ANNUAL MSU STRENGTH & CONDITIONING CLINIC
  • WHEN: Friday, Feb 10th 2017- FREE SESSION from 6-9pm.
  • Saturday, February 11th 2017-Registration & Check-in @ 7:15-8:00am. Clinic will run approximately until 3:00pm.
  • WHERE: Clara Bell Smith Academic Center (adjacent to the Duffy Daugherty Building).
  • COST: $95 Pre-registered by Feb. 10th (includes video links to all presentations & a Spartan Strength T-Shirt).
  • $30 Pre-registered Students (must present valid Student ID at check-in)
  • CLINIC SPEAKERS:
  • Ted Lambrinides (Clinic Emcee-Director of Sports Science, Athletic Strength & Power
  • Allan Johnson (Head Strength & Conditioning Coach-East Tennessee State University)
  • Jason Novak (Strength & Conditioning Coach-Central Michigan University)
  • Tim Wakeham (Director of Strength & Conditioning Olympic Sports-Michigan State University)
  • Rick Court (Assistant AD for Football Sports Performance-University of Maryland).
  • Lorenzo Guess (Assistant Strength & Conditioning Coach-Football Michigan State University)
  • Shaun Tahrebandi (Head Strength & Conditioning Coach-Warren (MI) Mott HS)

Topics: Clinics, Announcements, Pendulum 4 Way Neck, Pendulum 5 Way Neck, Pendulum Rack System

The Zercher Squat

Posted by Mike Gittleson on Jan 8, 2017 12:59:51 PM

In the early years of weight training many strongmen made their own special assortment of lifting tools. Bars of variable length and bar whip with solid globes, blocks of steel, cement or hollow metal endings. These 'bar-bells' varied based on the lifters preference and strength or often by the availability of resources.  Historians have credited the Boston strongman George Barker Windship and German strongman Louis Durlacher in the mid to late 1800's with the idea of using sand or lead shot inside the hollow spheres to vary the weight of bar-bells, dumb-bells and kettle-bells. Windship later patented the plate loaded “practical graduating dumb-bell” with wing nuts used as collars, which he began marketing in 1865. Other patents for barbells and weight equipment began appearing and in 1902 Alan Calvert of Philadelphia, Pennsylvania, founded the Milo Barbell Company and began selling adjustable bar-bells and dumb-bells.

If you grew up in the early twentieth century you may have purchased an advertised adjustable barbell set which was often delivered to your home. Along with the set came a pamphlet with photos of multiple exercises you could do. The set did not include a bench for bench pressing or stanchions for squatting and overhead pressing.

The adjustable barbell set was a simple iron bar around 5 feet in length with a chrome sleeve over the bar for gripping instead of knurling. The bar was loaded with plates that had a 1" hole. As one got stronger a simple exercise such as pressing a barbell became more difficult. When you tried to clean the barbell, not only was it awkward, but the plates did not spin torquing the wrist. This caused many lifters to cheat curl the bar or use a movement such as 'shouldering' and then switch their grip into a pressing grip before the bar was pushed overhead. 

When training the legs resting the bar on your back became problematic. The bar had to be cleaned, pressed over your head and rested on the shoulders before the squat or a lunge began. Getting enough weight to squat and affect the legs became extremely difficult for a lifter, as leg strength began to out pace pressing power. The conundrum was not only getting the bar to your back, but getting it safely off your shoulders when the lift was completed. The lifter could do a front squat, yet as mentioned the cleaning of the bar and wrists were a limitation. Companies began selling weight stands for your home, but many lifters couldn't afford the extra expense or just came up with ways to rest the weight on benches or developed new ways of exercising.

St. Louis Strongman Ed Zercher popularized and has been given credit for the development of what historically has been labeled the 'Zercher Squat.' Young men trying to develop ways of squatting with a simple barbell and no other lifting apparatuses deadlifted the bar to their knees and then in a squatting position worked the bar to the crook of their elbows and began doing a waist level deep front squat. Not comfortable, but it became away to Get Strong without a 'rack'.

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If you are an avid lifter it is fun to try the Zercher Squat and feel the struggles that young men went through to Get Strong in their homes, basements and garages before the advent of the local health spa. 

Strength training is hard and should be hard, yet it shouldn't cause the pain and bruising of the bar digging into your joints as the Zercher Squat requires. Modern technology via the Pendulum Squat Pro allows all athletes regardless of their physical structure and varying limb length to achieve excellent squatting form with the heaviest weight they can handle. There is pain, but only the good direct pain of tremendous muscular development.  Ed Zercher would love the Squat Pro!

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Topics: Skill, Pendulum Squat Pro, Pendulum Rack System

Marquette High School

Posted by Mike Gittleson on Oct 29, 2016 8:31:41 PM

Marquette Senior High School located in Marquette, Michigan uses the Pendulum Rack System to Get Strong.

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Topics: Pendulum Rack System

Frankenmuth High School Strength Training Facility

Posted by Mike Gittleson on Oct 21, 2016 12:15:06 PM

 

U.S.News_White.jpgFrankenmuth is located in Saginaw County Michigan, it is the home of the Bavarian Fest, 'Oktoberfest', Frankenmuth Snowfest, Great Lakes Regional Hot Air Balloon Championships, The Dog Bowl, Heritage Park, The Covered Bridge and one of the Nation's best High Schools -The Frankenmuth High School Eagles. 

The Eagles just built a strength training facility for it's students and in addition to their Pendulum Dual Power Racks they added a line of Pendulum Machines to Get their athletes Strong.

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Topics: Pendulum Rack System, Pendulum Hip Press, Pendulum 4 Way Neck, Pendulum Squat Pro, Pendulum 5 Way Neck