When You Build A Weight Room Start With The 4 or 5 Way Neck To Protect The Athlete
Preventative Sports Medicine Is The First Step In Getting Strong
Showing posts with label performance. coaches. Show all posts
Showing posts with label performance. coaches. Show all posts
Tuesday, October 4, 2011
Friday, June 3, 2011
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
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
Thursday, March 31, 2011
Project Neck Rolls On!
Project Neck is off and running!
Project Neck, now being conducted at Elon University in North Carolina. Test subjects are working hard.
The Project Neck Lab consists of two state-of the- art pieces of strength training equipment being provided by Pendulum of Rogers Athletic. We have a compact squat rack and several hundreds of pounds of weight and a olympic bar.
Project Neck differs from any other concussive forces study in the fact that this is the only study to ever research the head and neck together. The only study to induce hypertrophy of the capital muscle of the head and neck. The only study to examine neck cylinder size and how that size difference lowers concussive forces.
Project Neck’s goal is to build a better dissipator of kinetic energy by anatomical and morphological changes of the musculature of the head and neck through resistance training.
Project Neck is a simple study. We want to lower concussive and subconcussive forces.
We believe Project Neck to be a noble cause. Project Neck is the only research study looking at what can be done prior to the concussive episode. If Project Neck’s research helps to lower dangerous forces to the brain through an established protocol we will feel our time to be well spent. A protocol would allow an athlete to prepare for the rigors of his or her sport. Concussions will always be a risk of playing competitive sports and the only cure for concussions is to stop playing sports.
The mission of every sport coach, strength coach or parent should be to protect the athlete first. Project Neck’s research results hope to give coaches and parents the tools to prepare their athletes for competition.
Project Neck, now being conducted at Elon University in North Carolina. Test subjects are working hard.
The Project Neck Lab consists of two state-of the- art pieces of strength training equipment being provided by Pendulum of Rogers Athletic. We have a compact squat rack and several hundreds of pounds of weight and a olympic bar.
Project Neck differs from any other concussive forces study in the fact that this is the only study to ever research the head and neck together. The only study to induce hypertrophy of the capital muscle of the head and neck. The only study to examine neck cylinder size and how that size difference lowers concussive forces.
Project Neck’s goal is to build a better dissipator of kinetic energy by anatomical and morphological changes of the musculature of the head and neck through resistance training.
Project Neck is a simple study. We want to lower concussive and subconcussive forces.We believe Project Neck to be a noble cause. Project Neck is the only research study looking at what can be done prior to the concussive episode. If Project Neck’s research helps to lower dangerous forces to the brain through an established protocol we will feel our time to be well spent. A protocol would allow an athlete to prepare for the rigors of his or her sport. Concussions will always be a risk of playing competitive sports and the only cure for concussions is to stop playing sports.
The mission of every sport coach, strength coach or parent should be to protect the athlete first. Project Neck’s research results hope to give coaches and parents the tools to prepare their athletes for competition.
Tuesday, March 1, 2011
Give 100% Toward Everything You Put Your Hand To
Give 100% Toward Everything You Put Your Hand To 
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, what you do speaks so well.
As a coach in the off season after every run I would huddle the players and read or tell them something that I felt was important to their growth. This would often require extensive preparation and memorization on my part, and if the message was particularly meaningful memorization on their part.
I spent a great deal of my evenings during my career reading and studying to find appropriate communique. To me the significance of the point presented after the run was an important part of the development of the 'will' of each athlete. After all, to continually compete for the championship of your conference requires a special resolve and discipline. Make no mistake the athletes were in college and there to learn more than just weight training and running.
Tyler Hobson the inventor of Pendulum sent me a note and in it he described his father. I think his description of his Dad and his beliefs would be worth reading to your athletes.
Kentucky Weight RoomHe believed that a man should do what he said he would, and that you should give 100% toward everything you put your hand to. He was a man that believed the products of your efforts was a signature for everyone to read, and it should be something you are proud of. At the end of the day you could rest knowing you gave your best, you held nothing back.
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, what you do speaks so well. As a coach in the off season after every run I would huddle the players and read or tell them something that I felt was important to their growth. This would often require extensive preparation and memorization on my part, and if the message was particularly meaningful memorization on their part.
I spent a great deal of my evenings during my career reading and studying to find appropriate communique. To me the significance of the point presented after the run was an important part of the development of the 'will' of each athlete. After all, to continually compete for the championship of your conference requires a special resolve and discipline. Make no mistake the athletes were in college and there to learn more than just weight training and running.
Tyler Hobson the inventor of Pendulum sent me a note and in it he described his father. I think his description of his Dad and his beliefs would be worth reading to your athletes.Kentucky Weight RoomKansas State Weight Room
Giving 100% toward everything you put your hand to is the way to Get Strong.
Saturday, February 12, 2011
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
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
Monday, January 24, 2011
Still Fast But A Lot Slower
Still Fast But A Lot Slower
Still Fast But A Lot Slower
If you look at men or women from the ages of 18-80 and examine the shortening velocity of their musculature you may be tremendously surprised to find that age has no effect on how quickly a muscle can change its length or V max.
With aging there is a decrease in maximal force and power due to the loss of muscle mass and not to the unloaded shortening velocity.
A loss of force and power makes it difficult in the ageing process to perform multi-joint movements, which eventually lead to a loss of mobility.
In future blogs we will explore what happens to muscle as a result of training and discuss the implications of a muscle’s ability to shorten at a fast rate which is unaffected over decades. The current information may change many coaches’ and athletes’ view of strength training.
Get Strong
Photo Courtesy of Kathy LeistnerMonday, January 10, 2011
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
As a young man Coach Tolbert knew how to Get Strong. Now he spends his career Getting others Strong.
Tuesday, September 28, 2010
The Ralph Cornwell Files...Sometimes Redundancy Can Be Good
The Ralph Cornwell Files...Sometimes Redundancy Can Be Good
Sometimes Redundancy can be good...Sometimes Redundancy can be good.... Sometimes Redundancy can be good
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.
He is currently developing a protocol for strength training the musculature that protects the cervical spine.
A friend of mine is a licensed pilot so he flies all over the United States. I do take commercial flights when I have to, but I’m still a little uncomfortable about being 10,000 feet above the ground. My friend Chris (the pilot) tells me there are so many redundancies built into an airplane the chance of something going wrong is very small.
It’s funny sometimes when you learn something new you don’t realize the impact of it until later. Last week an Anatomist at a local university uttered those same words with regards to the human head and neck segment. He said, the head and neck have built in redundancies to protect this vital and complex area.
They are backed up by the powerful longus capitis and the semispinalis capitis and the splenius capitis. This group is there when the neck and head need to extend.
My last question was this. If you going to participate in an activity or sport that might injure the brain what would you do? The answer was simple: make sure all your redundancies and back-up systems are as strong as thee original pieces so you can stay flying around on the field.
Be redundant and train the muscles of the head and neck to Get Strong.
http://swarfworks.com/rogersathletic/
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