Eight Weeks Of Training On The Pendulum 5 Way Head And Neck Machine
Ralph Cornwell is a Ph.D. candidate in health promotion/human performance at Virginia Polytechnic Institute and State University. Prior to pursuing his Doctoral Degree he was a collegiate strength coach
Ralph finished a pilot study on head and neck training. The purpose is building a training model for force dissipation by increasing the circumference of the head and neck musculature. Dissipation of force from contact will lower concussive forces and protect the athlete during play.
Most Improvement in 8 weeks
4 inch circumference increase in upper neck,
3 3/4 inch circumference change in lower neck
53. 5 pound increase in head and neck extension
49.5 pound increase in flexion
140 lb increase in parallel grip row
261 lb increase in levator scapula/ shoulder girdle elevation barbell movement Least Improvement in 8 weeks
1.5 inch increase in circumference upper neck
2.5 inch increase in circumference in lower neck
125 pound increase in parallel grip row
47.5 pound increase in neck extension
44 pound increase in head and neck flexion
215 pound increase in levator scapula/ shoulder girdle elevation barbell movement
Keep in mind, the speed of movement used was 3-4 second concentric 4-5 second eccentric, there was a pause in the contracted position of 1 second or the rep was not counted. Over the weeks of the study the form became better and the weight increases continued steadily without compromising the strictest of technique required.
Best Only One female showed any muscle hypertrophy or muscle growth that induced neck circumference increase. The increase was 1/32 of an inch
Neck Ext 45lbs
Neck Flex 45lbs
Neutral Grip Row 185 Pounds
Bilateral Shrug 150 Pounds
Levator Scapulae 140lbs
It was assumed in the early era of weight training that athletes would develop inelastic overdeveloped muscles. The condition was deemed 'musclebound'. Becoming musclebound dominated the early conversations of strength training.
The newly created position of Strength and Conditioning Coach in the 1970's was dubious. Strength Coaches not only had to introduce players to the rigors of weight training, but also had to assure the team coaches and athletes that weights would not slow the participant nor reduce his or her athleticism. Part of the strength and conditioning specialists job was to debunk the concept of becoming musclebound.
There are still many myths about weight training and they will persist as each generation seems to revisit the same issues.
Women in general fear becoming too big due to muscularity, especially in the head and neck region of their anatomy. Conversely this is the very part of their musculature which will help them improve athletic performance and protect them against injury.
Ralph Cornweel Jr, a Doctoral candidate at Virginia Tech, gathered a group of courageous women from rugby, softball, dance, art majors and even a librarian to participate in a study to strength train the Head and Neck musculature and dispel the myth about women becoming musclebound.
Exercising the lower trap on the Pendulum 3 Way Row
His goal was to use the same protocol with women that he had previously used in a study with men that elicited the remarkable gains of up to 4 inches in neck girth in 8 weeks.
After 8 weeks of training all the women who participated in the study had noteworthy strength gains without an increase of muscle size. 1 Arm Shrug on the Pendulum 5 Way Neck
"We did have a increase in circumference with one of the girls, a ballerina dancer. Her neck increased 1mm or 1/32 of an inch, 0.039 decimal inches. She was okay with it. All the girls are very unhappy the study is ending."
Get Strong on The Pendulum 4 Way or 5 Way Head And Neck Machine
Project Neck- The Female Study According to a study published in the Journal of Athletic Training in 2007, female high school athletes suffered almost 40 percent more concussions than males did. It estimated that female players suffer about 29,000 concussions annually with boys suffering 21,000.
A new study to be published in the Journal of Athletic Training found that in high school soccer, girls sustained this type of head trauma 68 percent more often than boys. Female concussion rates in high school basketball were almost three times higher then boys and the girls took longer to return to play.
When there is an Epidemic in The United States we don’t just inoculate one section of the population we give the antidote to all that need it. In light of research and just common sense our female athletes need to be protected.
Because of physiological differences, women do not have to worry about getting ‘huge’ necks, but they can become very strong. The physics of kinetic energy dissipation applies to females as well as men. The female athlete can protect herself by strengthening the musculature around the cervical spine.
Their training is not dissimilar then the men who train theirs. They train the flexor, extensors and trapezius muscles that allow for increased neck stiffness and high performance moves on the playing field.
Project Neck- The female Study examines the changes both anatomically and morphologically, when resistance training is introduced.
The female subjects will follow the same protocol of their male counterparts used in Project Neck earlier this year.
Yesterday I posted a blog touching on the topic of “mental training”. As I read it this morning, I wanted to follow up with a quick reminder about a serious scenario athletes deal with every day. And one that needs our sincere attention now! I am happy to get the feedback from STT nation yesterday. I appreciate you asking for more info about the following topic and presentations. So here it is…
Concussions are a HUGE topic of late. Not only in Football, so let’s talk off the grid iron for a bit. Last week a women’s lacrosse player had to sit out of a playoff game because of what was reported as “concussion like symptoms.” A softball player missed a tournament because of a “concussion.” A pro baseball player came back from a lengthy time away from the game after sustaining a “concussion.” I am sure if I looked a bit further than what was right there on the TV, on the internet, or in the paper, I could find more non-Football related stories about how head trauma, concussion like symptoms, and concussions themselves are effecting teams, players, and their health. And that was just in the past week! It is time to get serious about this issue now. PLEASE!
Dr. Kevin Crutchfield, Mike Gittleson, and Ralph Cornwell have been assembled to present on this topic from several angles. As a neurologist, and former soccer player with a history of concussions, Dr. Crutchfield will be breaking down the ramifications of what actually is happening to our brains. Coach Gittleson will be demonstrating an approach and techniques that you can implement into your program to help reduce the risks associated with head, neck, and upper back traumas. Ralph Cornwell will be putting the two together as he showcases his current research before anyone else can read his results.
Interested in the inside scoop? Yes, Mr. Cornwell gave me a little information that is certainly worth sharing about his research. And here’s our quick conversation… STT: What was the rep tempo of your testing protocol? Mr. Cornwell: Keep in mind, the speed of movement used was 3-4 second concentric 4-5 second eccentric, there was a pause in the contracted position of 1 second or the rep was not counted. STT: How strict were the reps in regard to form? How did you progress the athletes in the study? Mr. Cornwell: Over the weeks of the study the form became better and the weight increases continued steadily without compromising the strictest of technique required. STT: So tell me what you saw as a max improvement? And I have to ask, what was the minimum?
Mr. Cornwell: Here it is for you. Plain and simple. Most Improvement in 8 weeks 4 inch circumference increase in upper neck,
3 3/4 inch circumference change in lower neck
53. 5 pound increase in head and neck extension
49.5 pound increase in flexion
140 lb increase in parallel grip row
261 lb increase in levator scapula/ shoulder girdle elevation barbell movement Least Improvement in 8 weeks 1.5 inch increase in circumference upper neck
2.5 inch increase in circumference in lower neck
125 pound increase in parallel grip row
47.5 pound increase in neck extension
44 pound increase in head and neck flexion
215 pound increase in levator scapula/ shoulder girdle elevation barbell movement
For more information on STT’s events this year, CLICK HERE. Be sure to check out the audio interview series on iTunes too. CLICK HERE to see who is featured this week. Take advantage of all things STT by joining STT Nation and networking with those on the SMARTER team today! A 30+ minute video has been added for those who join the newsletter too.
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.
To use the chart a weightlifter simply finds his or her maximum along the left side. The weight to workout with is taken from the chart based on the percentage and repetitions they are asked to utilize in their workout plan.
Sample of an athletes instructions from the 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 huge question. Weight Charts can be used as guides, yet to be accurate and take into account individual differences you need to make a chart for every exercise and every individual.
Try this to explore the reasoning of many charts…
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.
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. Charts are charts, they set a course. They give direction. Understand that they are not based on the scientific method and each athlete will be effected differently with the recommended weights and repetitions.
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.
Eight Weeks Of Training On The Pendulum 5 Way Head And Neck Machine
Ralph Cornwell is a Ph.D. candidate in health promotion/human performance at Virginia Polytechnic Institute and State University. Prior to pursuing his Doctoral Degree he was a collegiate strength coach. Ralph finished a pilot study on head and neck training. The purpose is building a training model for force dissipation by increasing the circumference of the head and neck musculature. Dissipation of force from contact will lower concussive forces and protect the athlete during play. Most Improvement in 8 weeks
4 inch circumference increase in upper neck,
3 3/4 inch circumference change in lower neck
53. 5 pound increase in head and neck extension
49.5 pound increase in flexion
140 lb increase in parallel grip row
261 lb increase in levator scapula/ shoulder girdle elevation barbell movement Least Improvement in 8 weeks
1.5 inch increase in circumference upper neck
2.5 inch increase in circumference in lower neck
125 pound increase in parallel grip row
47.5 pound increase in neck extension
44 pound increase in head and neck flexion
215 pound increase in levator scapula/ shoulder girdle elevation barbell movement
Keep in mind, the speed of movement used was 3-4 second concentric 4-5 second eccentric, there was a pause in the contracted position of 1 second or the rep was not counted. Over the weeks of the study the form became better and the weight increases continued steadily without compromising the strictest of technique required.
Use The Pendulum 5 Way Head And Neck Machine to GetStrong.
Ask about the New 4 Way Pendulum Head And Neck Machine.
Every 20 minutes, a different young man enters a small room in Elon University’s Koury Athletic Center looking energetic, and 20 minutes later the same man exits the room dripping and red-faced. These students aren’t shaping their calves on treadmills or curling their biceps – they’re strengthening their necks.
Each Monday, Wednesday and Friday for the past four weeks, 11 students have been visiting this little room, getting their necks measured and pumping iron with the part of the body few incorporate into their exercise routine. The students are subjects of Ralph Cornwell’s study, “Project Neck,” which researches the effects of consistent neck conditioning, with the goal of preventing damage from concussions.
Cornwell, a Ph.D. candidate in health promotion/human performance at Virginia Polytechnic Institute and State University, is conducting what is — as far as anyone knows — the only study aimed at preventing concussions, instead of fixing them after they occur. His research will also create a neck-strengthening protocol to which Cornwell hopes strength and conditioning coaches will have to adhere in the future.
“This will be the culmination of (my) doctoral dissertation,” said Cornwell. He’s performing his research at Elon because he lives in Greensboro and said, “The atmosphere here is very conducive to learning and experimentation. You get better quality.”
For the dissertation, Cornwell said he will apply the laws of physics to his research’s resulting statistics, and construct a mathematical model that will show the different outcomes of concussion-inducing forces on people who followed his protocol, and those who did not. He said this is the only way to measure the differences without hitting his subjects over the head, which he’s not about to do.
The idea is that the muscles of a strengthened neck will disperse the kinetic energy of a hard force. “The stronger your neck is, the more likely it is to dissipate the energy from a blow,” said Matt Kavalek, Cornwell’s lead research assistant and a sophomore at Elon.
Stronger neck and back muscles would mean increased support, decreasing the odds of a blow jarring the brain inside the skull after a hard blow, which causes a concussion. Cornwell likened strengthened neck and back muscles to an organic “cowboy collar” used by football players for neck support.
Cornwell and Kavalek are already four weeks into the study and are seeing results in the 11 students following the strict protocol Cornwell developed. Three devices are used, two of which are still prototypical, for various exercises focusing on the muscles in the neck or back.
Kavalek said Cornwell worked with anatomists at Wake Forest University to make sure each movement of every exercise has a direct effect on a key neck or back muscle. The exercises include the “tilt,” the “nod,” “laterals,” the “shrug,” the “shrug with head turn,” the “Kelso” and the “Hise shrug.”
But before a study participant launches into his first set of head tilts, Kavalek measures the circumference of his neck, which increases as the muscles gain strength. The study uses only male Elon students, since men aged 18-24 create the best test pool for measurable neck gain, said Cornwell. Since women don’t have the same high testosterone levels as men, their necks wouldn’t get thicker if they did the exercises, and Cornwell’s study needed a physical way to measure progress.
After having his neck measured, the study participant sits in the first prototypical device, a five-way neck machine, and rests the back of his head against a cushion. “It’s the only machine where you can train the muscles in the head and the neck,” said Cornwell. The subject performs the “tilt” and tips his head backward just 25 degrees, which works only the capital muscles — the neck muscles connected to the first two vertebra of the spine — and not the back muscles.
“It’s such a subtle movement, but the back of his head will be on fire,” said Cornwell, as Kavalek counted out 12 repetitions. The subject’s neck is burning because he’s literally lifting weights with his neck. At first, every participant starts each exercise with 10 pounds, but Cornwell increases the weight in increments after the student is able to complete a set with 10 pounds, then 15, and so on.
“We needed a baseline everyone could complete,” said Cornwell. “All the movements are slow and patrolled, so no one gets hurt.” He and Kavalek spot the test subject as he moves onto the “nod,” which is a 10-degree movement forward, as if “you’re acknowledging a friend,” said Cornwell. Then the student performs “laterals,” which is the same movement but to the left and right sides instead of forward.
The next movements, also on the five-way neck machine, target the trapezius – the muscle spanning the neck, shoulders and back, and reaching all the way down to the thoracic (twelfth) vertebrae. The subject performs a “shrug,” and then a “shrug with head turn,” turning the uppermost part of the trapezius, which Cornwell explained happens naturally when you pick up something heavy in a shrug position.
Fifteen seconds after the last set of shrugs, the subject moves to the three-way row machine for the “Kelso,” which is a movement pulling the scapula together and works all the muscles in the back. It’s the movement that test subject Thomas Emery, a sophomore majoring in psychology, said is his least favorite. “You feel it everywhere in your back,” he said.
As Emery fights losing his grips on the machine’s handles during his “Kelso” set, Kavalek cheers him on. “You’re almost there. This is your best set ever. You just need to get angry.” Sweat drips from Emery’s chin as Cornwell moves him to his last movement, the “Hise shrug.” Using squat bar equipment, Emery shrugs with the weighted bar across his back, again targeting his trapezius.
At the end of his training session, Emery is out of breath, which Cornwell said is the norm for most participants. He said he thinks many assumed training one’s neck would be easy, but found out after signing up for the study that it’s not. Kavalek compares the exercises to training a bicep: “If you put (your muscles) against a load, they’re going to get stronger.”
Despite the difficulty, Emery plans to continue neck-strengthening exercises even after the study is completed in another four weeks. And it’s Cornwell’s hope that the exercises Emery and the 10 other Elon students are performing will become part of a protocol required by certifying sports organizations, and will eventually trickle down to the high school and middle school level.
“It’s not an easy protocol by any means,” Cornwell said. But, since no other protocols for preventing concussions exist – in the athletic arena or otherwise – he said, “At least (it will) give them something to go on.”
A PhD candidate at Virginia Tech developed a study called “Project Neck” designed to strengthen the neck, head and upper back muscles in an effort to prevent concussions. Ralph Cornwell will be creating a “mathematical model that will show the different outcomes on concussion-inducing forces on people who followed his protocol and those who did not.” The idea of the training is that the strengthening of the neck muscles will help to disperse the energy transfer from a hard force, thereby reducing the concussion risk.
http://tinyurl.com/3kyv2g9
Every 20 minutes, a different young man enters a small room in Elon University’s Koury Athletic Center looking energetic, and 20 minutes later the same man exits the room dripping and red-faced. These students aren’t shaping their calves on treadmills or curling their biceps – they’re strengthening their necks.
Each Monday, Wednesday and Friday for the past four weeks, 11 students have been visiting this little room, getting their necks measured and pumping iron with the part of the body few incorporate into their exercise routine. The students are subjects of Ralph Cornwell’s study, “Project Neck,” which researches the effects of consistent neck conditioning, with the goal of preventing damage from concussions.
Cornwell, a Ph.D. candidate in health promotion/human performance at Virginia Polytechnic Institute and State University, is conducting what is — as far as anyone knows — the only study aimed at preventing concussions, instead of fixing them after they occur. His research will also create a neck-strengthening protocol to which Cornwell hopes strength and conditioning coaches will have to adhere in the future.
“This will be the culmination of (my) doctoral dissertation,” said Cornwell. He’s performing his research at Elon because he lives in Greensboro and said, “The atmosphere here is very conducive to learning and experimentation. You get better quality.”
For the dissertation, Cornwell said he will apply the laws of physics to his research’s resulting statistics, and construct a mathematical model that will show the different outcomes of concussion-inducing forces on people who followed his protocol, and those who did not. He said this is the only way to measure the differences without hitting his subjects over the head, which he’s not about to do.
The idea is that the muscles of a strengthened neck will disperse the kinetic energy of a hard force. “The stronger your neck is, the more likely it is to dissipate the energy from a blow,” said Matt Kavalek, Cornwell’s lead research assistant and a sophomore at Elon.
Stronger neck and back muscles would mean increased support, decreasing the odds of a blow jarring the brain inside the skull after a hard blow, which causes a concussion. Cornwell likened strengthened neck and back muscles to an organic “cowboy collar” used by football players for neck support.
Cornwell and Kavalek are already four weeks into the study and are seeing results in the 11 students following the strict protocol Cornwell developed. Three devices are used, two of which are still prototypical, for various exercises focusing on the muscles in the neck or back.
Kavalek said Cornwell worked with anatomists at Wake Forest University to make sure each movement of every exercise has a direct effect on a key neck or back muscle. The exercises include the “tilt,” the “nod,” “laterals,” the “shrug,” the “shrug with head turn,” the “Kelso” and the “Hise shrug.”
But before a study participant launches into his first set of head tilts, Kavalek measures the circumference of his neck, which increases as the muscles gain strength. The study uses only male Elon students, since men aged 18-24 create the best test pool for measurable neck gain, said Cornwell. Since women don’t have the same high testosterone levels as men, their necks wouldn’t get thicker if they did the exercises, and Cornwell’s study needed a physical way to measure progress.
After having his neck measured, the study participant sits in the first prototypical device, a five-way neck machine, and rests the back of his head against a cushion. “It’s the only machine where you can train the muscles in the head and the neck,” said Cornwell. The subject performs the “tilt” and tips his head backward just 25 degrees, which works only the capital muscles — the neck muscles connected to the first two vertebra of the spine — and not the back muscles.
“It’s such a subtle movement, but the back of his head will be on fire,” said Cornwell, as Kavalek counted out 12 repetitions. The subject’s neck is burning because he’s literally lifting weights with his neck. At first, every participant starts each exercise with 10 pounds, but Cornwell increases the weight in increments after the student is able to complete a set with 10 pounds, then 15, and so on.
“We needed a baseline everyone could complete,” said Cornwell. “All the movements are slow and patrolled, so no one gets hurt.” He and Kavalek spot the test subject as he moves onto the “nod,” which is a 10-degree movement forward, as if “you’re acknowledging a friend,” said Cornwell. Then the student performs “laterals,” which is the same movement but to the left and right sides instead of forward.
The next movements, also on the five-way neck machine, target the trapezius – the muscle spanning the neck, shoulders and back, and reaching all the way down to the thoracic (twelfth) vertebrae. The subject performs a “shrug,” and then a “shrug with head turn,” turning the uppermost part of the trapezius, which Cornwell explained happens naturally when you pick up something heavy in a shrug position.
Fifteen seconds after the last set of shrugs, the subject moves to the three-way row machine for the “Kelso,” which is a movement pulling the scapula together and works all the muscles in the back. It’s the movement that test subject Thomas Emery, a sophomore majoring in psychology, said is his least favorite. “You feel it everywhere in your back,” he said.
As Emery fights losing his grips on the machine’s handles during his “Kelso” set, Kavalek cheers him on. “You’re almost there. This is your best set ever. You just need to get angry.” Sweat drips from Emery’s chin as Cornwell moves him to his last movement, the “Hise shrug.” Using squat bar equipment, Emery shrugs with the weighted bar across his back, again targeting his trapezius.
At the end of his training session, Emery is out of breath, which Cornwell said is the norm for most participants. He said he thinks many assumed training one’s neck would be easy, but found out after signing up for the study that it’s not. Kavalek compares the exercises to training a bicep: “If you put (your muscles) against a load, they’re going to get stronger.”
Despite the difficulty, Emery plans to continue neck-strengthening exercises even after the study is completed in another four weeks. And it’s Cornwell’s hope that the exercises Emery and the 10 other Elon students are performing will become part of a protocol required by certifying sports organizations, and will eventually trickle down to the high school and middle school level.
“It’s not an easy protocol by any means,” Cornwell said. But, since no other protocols for preventing concussions exist – in the athletic arena or otherwise – he said, “At least (it will) give them something to go on.”
Ralph E Cornwell Jr is featured this week on STT on iTunes. Great conversation about concussion information as well as other topics too. Have you heard?
Published May 24, 2010 FOX News
ORLANDO, Fla. - Head injuries in sports are an epidemic - and Mike Gittleson is sticking his neck out to do something about it.
Gittleson believes the concussion risk for men and women can be reduced through what should be a tenet of any training program: neck-strengthening exercises. Gittleson, though, has learned first-hand that most schools don't place nearly the same emphasis on those muscles as he did during 30 years as the University of Michigan's football strength and conditioning coach. Since his retirement in 2008, Gittleson has visited more than 250 colleges of all sizes while representing a sports apparel company. He surveys weight rooms for neck machines and speaks with coaches about their regimens for male and female athletes.
"I assure you there are very few programs training the neck," Gittleson said. "It's unbelievable. In high schools, it's probably worse. We have these magnificent bodies, and we're not attending to the cylinder that protects the skull. We need to build to deflect and dissipate force."
To that end, Gittleson recently made a personal plea at the Collegiate Strength and Conditioning Coaches annual convention in Orlando. Gittleson hopes the CSCC makes knowledge of neck anatomy a must for certification and stresses that strengthening exercises are taught to their athletes.
"He's very concerned about football safety," said Dr. Chuck Stiggins, the CSCC's executive director. "The concussion issue is huge."
During a 30-minute presentation, Gittleson punctuated his point while also reminding roughly 150 strength coaches this hot-button subject won't be going away. "People are asking, 'Are sports too dangerous for our kids?'" Gittleson said. "Moms aren't going to have this."
Sports concussions are back in the headlines with U.S. lawmakers holding a hearing last Thursday about head trauma among high school players. James Schmutz, who is head of the American Sports Education Program, testified that 400,000 athletes in nine sports suffered concussions between 2005 and 2008. That figure is probably low, because coaches, athletes and parents often don't recognize concussion symptoms.
"Moreover, the study discovered a disturbing disregard for the seriousness of the injury, with athletes often returning to practice and competition before it was safe and appropriate to do so," Schmutz said.
Almost 4 million Americans annually suffer concussions in sports and recreational activities, according to estimates from the Centers for Disease Control and Prevention. Effects can include memory loss, depression, impaired speech, sleep disorders and reflex damage. The more concussions a player sustains - especially in a rough-and-tumble sport like football -- the greater the likelihood of permanent damage.
There are financial ramifications from the concussion issue as well. Eleanor Perfetto has filed a workman's compensation claim against the NFL in California because of brain damage suffered by her ex-husband, former Pittsburgh and San Diego guard Ralph Wenzel. If the court rules on her behalf, a flood of retired players with head-trauma claims could follow suit.
The NFL has taken bold steps to address concussions after decades of ignoring the warning signs. Shortly after speaking to a House committee last fall, NFL commissioner Roger Goodell instituted rules that bar players from re-entering a game if they show any concussion symptoms while being attended by the team's medical staff.
Goodell also sent letters to governors of 44 states last week urging the passage of concussion treatment and education laws for prep athletes. Only six states (Washington, Oklahoma, Connecticut, Oregon, Virginia and New Mexico) have legislation that bans a player who suffered a head injury from re-entering the game. In those six states, athletes need clearance from a health-care professional to play again. Goodell's letter will be read Monday as part of a government concussion forum being held in New York.
As concussion studies evolve, neck training may ultimately become mandatory on the high school level. Like Gittleson, Dr. Robert Cantu espouses that stronger necks can help defuse concussive forces. Cantu is co-director of Boston University's Center for the Study of Traumatic Encephalopathy, which recently received a $1 million NFL grant to study brain injuries.
"It's just straight physics," Cantu said. "If you see the blow coming and you have a very strong neck and contract the neck muscles, you have a much greater chance to have significantly reduced the forces the brain will see."
Cantu and fellow concussion expert Dr. Dawn Comstock are completing research on neck length, diameter and strength in relation to head trauma as part of their latest project. Ralph Cornwell is conducting another concussion study in pursuit of his Ph. D. at Virginia Tech.
Cornwell plans to determine whether overall neck size can decrease concussive forces even if the affected party is unprepared when the blow occurs. To this end, Cornwell is fielding a study group of 24 college-aged men and women who have never done neck training. He will sit them inside an automotive-industry sled and unexpectedly stop its acceleration. This will allow Cornwell to film and digitally map how much head movement occurred. He will then repeat the experiment after half his group has completed neck training to see if there is a difference.
Cornwell, who is working without a grant, is appreciative of Virginia Tech's providing him the tools to complete his research. Cornwell, though, said he is shocked at how many schools ignore neck exercises in their training programs. He conducted anonymous surveys with 125 colleges and discovered it was "not a high priority or no priority whatsoever."
"It just doesn't make any sense from a business or medical standpoint," said Cornwell, a former college and pro strength coach who volunteered with the Washington Redskins in the late 1990s. "The neck is something that needs to be trained just like a biceps or your legs. It has to be prepared for competition. Otherwise, you're not protecting the athlete."
Minnesota Vikings strength coach Tom Kanavy is such a strong proponent of neck training that he calls it "probably the most important thing we do." In his offseason workout program, Kanavy said, Vikings players train their necks twice weekly with four planes of movement. The supporting trapezius muscles are also built through shrugs and upright rows.
"Our primary responsibility as strength and conditioning coaches is injury prevention," Kanavy said. "That's a highly susceptible area to serious injury." Yet when Vikings rookies report each year to team headquarters, Kanavy said most have underdeveloped necks compared with the rest of their physiques. Kanavy said the emphasis on exercises that catch the eyes of NFL scouts, like bench-press and squat repetitions, takes away from college neck training. Some schools don't even have neck-training machines. The lack of such equipment was glaring even in the room next to where Gittleson delivered his CSCC speech. Only two custom neck-training devices could be found in a vast display area for strength-machine sales to college programs.
Weight machines, though, aren't essential for neck training. Strengthening can still be done through manual resistance exercises performed either alone or with a training partner. Cornwell said an effective program takes as little as seven minutes to complete.
There are other benefits to neck training besides concussion prevention. One of Ron English's first tasks when becoming Eastern Michigan University's football coach last year was telling his strength coaches to mandate more neck exercises. That included regularly measuring neck circumference to monitor player progress.
During five seasons as a Michigan assistant working on the same staff as Gittleson, English said he only saw two or three Wolverines suffer what are known as stingers - blows to the neck area that send temporary shocks and acute pain from the head area down through the arm. At Eastern Michigan, English inherited a roster that he described as having a "ridiculous number of stinger injuries, like 30-some-odd guys" from 2008. English said the number of stingers was greatly reduced in 2009. "The proof is in the pudding," said English, who estimated less than 10 percent of EMU's incoming freshmen did regular neck workouts in high school.
One of Gittleson's former charges said the neck training he received at Michigan has helped him avoid head injuries in college and the NFL despite playing a high-impact position.
"I haven't had a concussion yet," Steelers linebacker LaMarr Woodley said. "When you work your neck, you feel that much stronger. You feel confident. You're not worried about (your head) snapping back."
Gittleson wants every athlete to feel the same way.
"We need to protect our kids," he said. "We need to protect their brains."
Recently I had the opportunity to interview Jim Kielbaso.
Coach Kielbaso earned his Bachelors Degree in Exercise Science from Michigan State University, He then headed to Ann Arbor to get a Masters Degree in Kinesiology from the University of Michigan. While in school, Jim worked as an intern in the Strength & Conditioning Program in U-M’s Athletic Department. During that time, he also served as the Strength & Conditioning Coach at Holt High School and worked as a personal trainer at the Michigan Athletic Club in East Lansing.
My reason for wanting to interview Jim were two-fold. One to pick his brain for new ideas and training methods regarding strength and conditioning. The second and most important reason was to ask him about his new speed development program. I few years ago I read a great book authored by Jim entitled Speed and Agility Revolution and found it to be full of great techniques, ideas and common sense training methodology. I didn’t know Jim Kielbaso back then but what I did know was whoever wrote this book had taught me some new things and the book in general was well written and just made a lot of sense. Lets fast forward a few years. I heard Jim was working on a speed development program and if his previous work was any indication of what was some to come, I knew I wanted it. Once I received the program I wanted to speak with Jim and ask him a few questions concerning his new speed development program. Here are a few of the questions I asked Jim.
1. What differentiates your program from the endless numbers of programs available?
Jim Kielbaso: You’re right, there are a lot of programs out there. I’ve seen just about everything available, and I can assure you that Ultimate Speed Development is very different. The main reason I created this in the first place was because I didn’t see anything available that included what I thought was important to speed development.
Rather than focusing on WHAT do to, Ultimate Speed Development focuses on HOW to do things. Of course, it also explains what to do, but I’d much rather get an athlete to do things properly than just go through drills for the sake of going through drills. To my knowledge, my book Speed & Agility Revolution was the first book to break down speed and agility mechanics into easy-to-understand terms. The book is included in my program, and the rest of USD focuses on proper execution as well. Each of the videos included in the program breaks down different aspects of speed training – linear, agility, combine testing – so the user actually learns HOW to move. How to place your feet and move your body are covered in great detail so that anyone can learn how to use effective mechanics. The program isn’t about creating robots, but there are optimal and proven ways to perform certain movements. As one of the testimonials I’ve gotten said, this system breaks down what great athletes already do well and teaches the rest of us how to move that way.
It’s a very comprehensive program that includes the book, four videos and a detailed 6-week training program. I don’t think there is another product on the market that includes everything I put into Ultimate Speed Development. And, it’s very reasonably priced so that anyone can afford to get great training. The idea is not to make a bunch of money – I just want to see more athletes get quality training that will actually make a different in their athleticism.
2. How will this program benefit me or my child (athlete)?
JK: As long as you (or your child) puts effort into this program and follows the instruction on proper execution, by the end of the program you will:
Run faster
Change direction quicker
Accelerate with more power
Jump higher
Last longer
Be more resistant to injury
Be in incredible shape for just about any sport
I developed these training concepts by working with thousands of athletes through the years, so I know they work. It’s important to me to know that my training is actually producing results, so I pre- and post-test just about every athlete I work with in an effort to accurately document progress. I include a pre- and post-test in USD because I want you to see the results. I don’t think any other program would have you actually document your progress because they probably aren’t sure it’s going to work.
3. When should I start your program? Off-season, In-season, or even during the season?
JK: Ultimate Speed Development should mainly be used as a pre- or off-season program. You could certainly implement some of it in-season, but it shouldn’t be used above and beyond what you’re already doing with your team. A coach may choose to implement some of the workouts – and certainly many of the training concepts – during a season, but you’ll get the best results when you have more time and energy to devote to training.
Because it’s a 6-week training program, USD is the perfect pre-season training program for most sports. For example, you (a coach, athlete or parent) could run the program over the summer to prepare for a football, volleyball or soccer season. If you’re preparing for spring lacrosse, tennis, soccer, baseball, softball or track, you would use it during the winter. You get the idea.
4. How will your information make me a “better: more informed coach?
JK: Based on the feedback I’ve gotten from many coaches, the information in USD basically shows you exactly how to teach all of your athletes proper mechanics and implement the program with ease. The key to making changes in an athlete’s speed and agility is to start out by teaching them good mechanics and movement patterns. USD breaks these movements down into easy-to-understand terms so a coach knows exactly how to explain everything and what to look for when things aren’t working perfectly.
Most coaches want faster athletes. Most coaches also want to have top-notch programs and knowledge to deliver to their teams. This information in USD will give you the knowledge you need to practically implement great programs with whoever you’re working with.
If you have been reading my blogs over the years you know I review products. Things I’m interested in and hopefully the reader is interested in too. You also know if the product is good I rate it high, if it just doesn’t measure up I give it a low rating. I honestly believe Jim Kielbaso has developed the most comprehensive , user friendly speed development program that I know of. I got the program I liked it. I went back reviewed the DVDs along with the written material again and I liked even more.
If you are a speed coach or strength coach this program will make you a better teacher and improve your ability to transfer knowledge to the athlete in a way they can understand. If you are a parent with an athlete in the family, get this program and you will be able to effectively coach your son or daughter to be faster, more athletic and less injury prone. I have been in the strength and conditioning business in one capacity or another for over 19 years and I learn something new each time I go back and review Jim’s speed development program.
I was amazed at the amount of stuff you get for the price!
Coach Jim Kielbaso wants to make this program available to more coaches and athletes. Jim Has lowered the price from 77.00 to 39.00 dollars. If you want to order Ultimate Speed Development or just have questions about the program: contact Jim at www.UltimateSpeedDevelopment.com.
I guarantee you won’t be disappointed !
Eight Weeks Of Training On The Pendulum 5 Way Head And Neck Machine
Ralph finished a pilot study on head and neck training. The purpose is building a training model for force dissipation by increasing the circumference of the head and neck musculature. Dissipation of force from contact will lower concussive forces and protect the athlete during play.
It was assumed in the early era of weight training that athletes would develop inelastic overdeveloped muscles. The condition was deemed 'musclebound'. Becoming musclebound dominated the early conversations of strength training.
Charts are charts, they set a course. They give direction. Understand that they are not based on the scientific method and each athlete will be effected differently with the recommended weights and repetitions.
Ralph finished a pilot study on head and neck training. The purpose is building a training model for force dissipation by increasing the circumference of the head and neck musculature. Dissipation of force from contact will lower concussive forces and protect the athlete during play.
