Virginia Tech Concussion Researcher Takes Proactive Approach To Concussions

 http://www.wdbj7.com/news/wdbj7-virginia-tech-researcher-is-making-noise-in-the-sports-industry-20130510,0,6667876.story

Virginia Tech Researcher is making Noise in the Sports Industry

 He has developed a very specific program that he says strengthens rarely used muscles in the neck and back of the head. Muscles that can be developed and keep the brain from being tossed around while playing nearly any sport.

 Dr. Cornwell has developed a very specific program that he says strengthens rarely used muscles in the neck and back of the head. Muscles that can be developed and keep the brain from being tossed around while playing nearly any sport.

Dr. Cornwell's Protocol is the only researched and evidence based contingency available to prepare athletes for the rigors of their sport.

www.concussionpreventionprotocol.com 

 

Weight Room Charts Send The Wrong Message To Athletes

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.



Pendulum 3 Way Row

Tags: Strength Training, Muscular Growth

If You Do Not Train It - Do Not Expect It To Grow

If You Do Not Train It - Do Not Expect It To Grow

 

If You Do Not Train The Muscles Of The Head And Neck Do Not Expect Them To Grow                                                        
If you travel America and discuss neck training with coaches and athletes many believe they are getting sufficient neck development by doing pulls, as well as, shrugs.
In a study that was published in the Journal of Applied Physiology.  They trained two groups exactly the same with the exception that one group trained their neck extensors three days per week.  The researchers examined the neck musculature with an MRI and looked at the cross sectional area of ten muscles and their growth.
Only the group that strength trained their neck Monday, Wednesday and Friday made muscular gains of the cervical  musculature.  The researchers clearly saw the results through magnetic resonance imaging.


Both Groups on Sunday and Wednesday performed sets of

Parallel Squat
Push Press
Bench Press
Crunch Exercises
Both Groups on Monday and Thursday performed sets of

Pulls from the Mid-Thigh
Romanian Deadlifts
Bent Rows
Crunches
Monday, Wednesday and Friday
Only one Group did neck extensions 3 sets of 10.
The study continued for 12 weeks and made it clear that a resistance exercise program does not provide stimulus for cervical adaptations unless specific neck exercises are performed.
Train your head and neck to Get Strong.

Tags: Neck training

The Rules Of Manual Resistance

The Rules Of Manual Resistance                                              
In 1979 Dan Riley introduced Manual Resistance to America at the National Strength Coaches Convention.  More importantly Dan demonstrated to exercise physiology researchers that muscular strength and functional abilities could be enhanced significantly without the use of barbells or machines utilizing manual techniques.
Dan coached at West Point, Penn State, with the Washington Redskins and also with the Houston Texans. He is still an important force in the strength training community and if you ever get a chance to hear him speak take advantage of it.

When you train manually never neglect to pause at the top of each repetition with pressure. After pausing the key is a very slowly application of force by the spotter during the lowering of the movement.

The most important rule is rule number one...Know the Rules!
1). If you use Manual Resistance make sure you and your spotter know and understand the rules.

2). The Lifter begins each exercise with the goal of 6-8 reps. This requires pacing, in other words, the first repetition is not an all out effort. The effort must be increasing for every subsequent repetition.

2a). The Spotter should allow the lifter to perform each repetition at the same pace or speed of movement. This will require different amounts of pressure by the spotter during the rep (because of leverage). The lifter will feel as though the resistance is similar at all joint angles (the resistance will feel smooth).

3). The lowering phase of every repetition should be slower than the raising phase. A guide in learning manual resistance is raise the involved limbs up in 1-2 seconds or at a 1-2 count and lower them in 4-5 seconds or at a 4 or 5 count.

3a). The Spotter must make sure that they feel more force by the lifter during the lowering phase of each repetition.

4). The Lifter should continually contract their target musculature during the raising phase and the lowering phase of every repetition.

4a). The Spotter must give feedback to the lifter to ensure there is always a constant contraction on every repetition performed. The spotter should identify any relaxation or loss of force by the lifter during the movement.

5). The Lifter should pause with pressure against the spotter's resistance at the top of every movement. Pausing with pressure and no relaxation is extremely difficult.

5a). The Spotter should insure the lifter is applying force at the top of the movement. The spotter must feel if the lifter is relaxing. The spotter must ease slowly into the lowering phase of the exercise. Slowly easing into the lowering phase or decent is extremely important.

6). The exercise is completed when the athlete reaches momentary muscular failure.

Get Strong

Central City High School Nebraska

Train The Head And Neck

Train The Head Neck & Traps

 

Train The Head Neck And Traps                                              
1). Nod 10 Degrees

2). Tilt 25 Degrees

3). Neck Flexion


4). Right Side Of Neck

5). Left Side Of Neck

6). Neck Extension

7). One Arm High Shrug

8). Two Arm Shrug


9). Underhand Row With Scapular Retraction


10). Seated One Arm Overhead Press

Tags: neck training, neck

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Train The Head And Neck To Lower Concussive Forces

Train The Head And Neck To Lower Concussive Forces
Time Magazine talks about concussions. Get a copy. Train the head and neck. Lower concussive forces. Get strong.

The Pendulum 5 Way Neck

The Pendulum 5 Way Trains The Head And Neck

Tags: Pendulum neck

What A Strength Coach Does After A Great Win

What A Strength Coach Does After A Great Win

What A Strength Coach Does After A Great Win                       


Kevin Tolbert the Head Strength Coach at Stanford University visits the Rogers Factory, in Clare Michigan, after their Orange Bowl Victory.

Kevin on the 5 Way Neck

Kevin Tolbert and Kyle Camp discuss the Pendulum Lat Pulldown

Photo Courtesy of Kathy Leistner

As a young man Coach Tolbert knew how to Get Strong. Now he spends his career Getting others Strong.

Tags: neck machine, neck training, neck, success

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The Ralph Cornwell Files-- Female Neck Training

The Ralph Cornwell Files-- Female Neck Training

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. 

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.

 
There are women athletes that do train their necks.

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.

Meagan is a ballerina and is very strong from head to toe.
I asked Meagan why she trained her neck. She simply said, “Ballerinas get put in awkward positions as they perform.  If your dance partner drops you while you are being pressed over his head, I want a strong neck.”

Sometimes You Don't See What Is Right In Front Of Yo

Sometimes You Don't See What Is Right In Front Of You

Sometimes You Don't See What Is Right In Front Or In Back Of You 
 
Mike Gittleson was the Director of Strength & Conditioning at the University of Michigan for 30 years and was a part of 15 Football Championships in that time. He explains, that Mothers know where to look.

My wife and I walk. On our outing we head by the local golf course down the street from our home. We collect golf balls for competition.  Who can find one first and not be obvious as we walk the same daily path is extra cool.  It is a contest which I seldom win which frustrates me. Yet I have resided to the fact that moms know where to look.

What is amazing is that we find the golf balls in the same place every time almost everyday all summer long. The same place! How can all the golfers lose their golf balls in one area all the time and never find them  or at least pick up someones.
It is so simple just look around for a couple of minutes as you casually stroll and there they are! We have become golf ball rich.
Every Sunday during the football season I have several high school players who's moms bring their sons to my home to train their head and neck musculature. Their schools do not have neck machines.

The moms look in the magazines and read about concussions, they look in the papers and read about head injuries and they look on TV and hear about helmet to helmet collisions. It is so simple to know what is going on as they look around.

They  apparently can see the problem very clearly and respond. If I offered neck training at my house to all the moms on the local teams,  on Sundays I would have a house full of boys and would have to have more neck machines in my home.
I have visited over 300 colleges and have found very few neck machines.  Maybe no one reads and sees the media as moms do. Maybe the machines are there and I didn't see them. My wife says maybe they are like golf balls, the machines are there but I don't know where to look. My wife has offered to come hunt for neck machines with me. I should probably take her her up on it......Moms know where to look...
They found a neck machine at my house.....
If you want to impact concussions and protect kids look around for neck machines to Get them Strong.