M-i-s-s-i-s-s-i-p-p-i State Strength And Conditioning Clinic

Get Strong

M-i-s-s-i-s-s-i-p-p-i State Strength And Conditioning Clinic

 

Mississippi State Strength and Conditioning Clinic              
Set For February 25-26, 2011                                             



The Mississippi State University Strength and Conditioning Staff officially invites you and your staff to join us at the 2011 Mississippi State University Strength & Conditioning Clinic.
The clinic will be Friday, February 25th, 2011, from 5 p.m. - 8 p.m. and Saturday, February 26th, 2011, from 7:30 a.m. - 4:00 p.m., with lunch being provided.

Matt Balis, Chad Smith and James Townsend of the Mississippi State Strength and Conditioning Staff will kickoff the 2011 Clinic by speaking Friday evening. Saturday guest speakers for the clinic will include the following:

Jeff Connors, Director of Strength and Conditioning, East Carolina University

Michael Doescher, Head Strength and Conditioning Coach, Valdosta State University

Mike Gittleson, Former Director of Strength and Conditioning, University of Michigan

Lewis Caralla, Assistant Strength and Conditioning Coach, Georgia Tech

Bryan Miller, Head Strength and Conditioning Coach, Oregon State University
Chip Smith, Founder and President, Competitive Edge Sports 
 If we can be of any assistance, please feel free to call or e-mail James Townsend at 662-325-8582, or Matt Balis at 662-325-8627.

We look forward to seeing you!

Pendulum In The M-i-s-s-i-s-s-i-p-p-i State Weight Room

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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National Geographic Discusses Concussions

National Geographic Discusses Concussions. Check It Out.

Train On The 5 Way Pendulum Neck To Lower Concussive Forces

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

Brace Yourself

Brace Yourself

Brace yourself to get ready.
Only at a velocity of zero can a muscle produce its maximal force, yet its length does not change.   In training this is called an isometric contraction and techniques such as pushing or pulling on an immovable bar or against a given load on an exercise machine at a particular angle are used to Get Stronger.

If you brace, tensing your musculature as hard as possible to protect yourself from a collision, the velocity of the muscle fibers is  zero as impact occurs.
As the load increases during the brace due to a force applied by another object extrinsic to the muscle, the muscle will not yield appreciably up to about 30% of the change in the load.

In other words, a muscles ability to protect itself is about 30% higher than the force it can produce isometrically. This is natures built in cellular servomechanism. When the muscle is forced to lengthen against a load it is still able to resist the movement without accelerating at a velocity that will cause injury up to a inherit point.
This value or point is about a 2% velocity increase of a muscles V max or 2 % of how a muscle could voluntarily contract as fast as possible when it is unloaded.
In humans the built in servomechanism is important. If you are jumping or walking downstairs it enables a person to withstand a sudden load quite well.  This protects the musculotendon system from being improperly stretched and injured as the initial load is raised above the maximal isometric level.
When the load is above 40-50% of the muscle strength it will elongate the musculature at a fast rate and the forces and velocity begin to rise rapidly and often dangerously. Check out the above chart.
One of the many advantages of neck training is once the head and neck muscles  are strong the ability to slow down the acceleration of the head by bracing during contact is enhanced dramatically. As your strength rises so does the built in cellular mechanism of force protection against sudden loads.
A great reason to Get Strong.

Train those necks and Get them Strong

Train Year-around

Get Strong

Train Year-round

Train Year-round

The Pendulum Chest Press is an all weather year-round training machine to Get Strong.

Tags: Pendulum