Monday, June 13, 2011

Project Neck- The Female Study

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.










Females Can Get Strong

Friday, June 3, 2011

Wrap Your Head Around This

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.

STT on YouTube - Neck Training

Strong Neck Muscles May Protect Against Concussions

Strong Neck Muscles May Protect Against Concussions

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.
chart
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.
describe the image
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.
bp
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.
describe the imageCharts 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.


describe the image
Pendulum 3 Way Row