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

Fixed Versus Mobile

Fixed Versus Mobile

Part of activating muscle is having it.
The Pashby Sports Safety Award is an award presented in Canada to recognize and honor people who make sports and recreational activities safer from catastrophic injuries, which typically involve the eyes, spine or brain.  Dr. Karen Johnston MD, PHD was given the Safety Award for her outstanding work to prevent injuries, most specifically concussions.
She is also Director of the Concussion Program at the McGill Sports Medicine Clinic.
Dr. Karen Johnston says that, “The force required to concuss a fixed head is almost twice that required to concuss a mobile head”.
Mouthguard companies understand that by activating head and neck muscles at the time of impact rotation will be decreased, which will lead to less harmful movement of the brain inside the skull.
By being able to clench down hard on a mouthguard activates the head and neck muscles and stabilizes the head.
Ralph Cornwell is taking this one step further,  building bigger stronger cylinders by developing the musculature around the head, neck and thoracic spine. The developed muscles dissipate more force and ‘clenching’ on the mouthguard with a stronger head, neck and jaw augments the value of dissipation by stabilizing movement.  This further reduces the subconcussive forces involved in causing a concussion.
A Virginia Tech doctoral canidate Ralph Cornwell, is doing research at Elon University in North Carolina.

He is not only building necks, but a mathmatical model of force dissapation.
Build head, neck and trap muscle to dissipate force and fix the head to lower concussive forces and Get Strong.

Strength Train for Performance and Injury Protection

Strength Train for Performance and Injury Protection
By Dan Riley, M.S.
As the science of strength training has evolved over the past 20 years, unfortunately weight room equipment has not kept pace. Most available machines are great for training a weight lifting team, or to improve athletic performance – but sports athletes need more.
Strong muscles are good shock absorbers. A strength regimen that strategically builds muscle strength in key areas of the body can provide an extra measure of injury protection on the field.
Strong neck muscles protect against concussion
Injury protection should be a priority, especially at the high school level. The place to start is adding a neck strengthening program into the exercise regimen.
When I was an NFL strength coach, neck machines and shoulder shrugging stations were available, and players were required to train these muscles at the beginning of their workout. Over time, neck “stingers” were nearly eliminated when neck development became the priority.
And with recent news of the dangers of concussion and its long-term cognitive effects, athletes should be encouraged to do all they can to protect themselves from injury.
Strong, shock-absorbing neck muscles help to minimize concussive forces, especially on the football field. Neck strength also protects soccer and baseball athletes from cumulative concussion problems, such as the repetitive impact force of heading the ball.
Thinking long term, machines should be purchased to develop total body strength in all five major body sections:

1. Neck and traps (trapezius)
2. Hips and legs
3. Midsection
4. Torso and shoulder capsule
5. Arms

Strong shoulder muscles protect joints, tendons and ligaments
In a five-year study with Colorado Rockies baseball pitchers, the strength of the smaller muscles surrounding the shoulder capsule was tested at the beginning of each season. It was determined that if the external rotators of the rotator cuff were weak, or if there was a significant imbalance between the internal and external rotators, the incidence of a shoulder injury was extremely high during the season.
The smaller muscles surrounding the shoulder capsule are designed to protect joint integrity. These muscles include:

• Anterior head (frontal deltoid) – front raise
• Medial head (middle deltoid) – lateral raise
• Posterior head (rear deltoid) – bent-over raise
• Rotator cuff - internal rotation
• Rotator cuff - external rotation

The rear deltoid muscle is designed to decelerate the arm in any throwing motion. Quarterbacks, softball and baseball players, javelin throwers, etc., often complain of soreness or injury in this area.
A well-designed strength program should target each of these muscle groups. Multi-joint movement will not generate maximum strength gains in each of these muscles. An isolation exercise for each of these muscles must be performed if maximum strength and protection of the shoulder capsule is the goal.
When I worked with NFL athletes, I found many who had ignored these areas of the body. Some had already been injured and many were extremely deficient in strength in the muscles surrounding the shoulder. Once these muscles groups were targeted, players responded almost immediately.
There is great value in balancing your strength program between protection and performance, but keep in mind:  The dangers aren’t just from a catastrophic injury or sudden episode. They may also be the accumulative affect of the repetitive impact forces over time.
Dan Riley, M.S., is a strength and conditioning educator for the Memorial Hermann Sports Medicine Institute with 27 years experience as a strength trainer in the National Football League.

Sports Medicine Institute Medical Staff

Leg Press Those Linemen?

Leg Press Those Linemen?

Leg Press Those Linemen With few exceptions muscles exert smaller tension at shorter lengths.
The rectus femoris muscles and wrist extensors are in deference to the above rule in some populations.
The rectus femoris is one of the four powerful quadricep muscles of the upper thigh. The rectus can flex the thigh at the hip and extend the leg at the knee.
In a seated position since the hip is flexed and the muscle is at a shortened length the action of extending a leg is primarily driven by the other three muscles of the quadriceps, the vastus lateralis, vastus medialis and vastus intermedius and less by the rectus femoris.
Biomechanically, you would think that the strength of the shortened rectus in knee extension would be weaker for everyone. Not true.
There are the aforementioned exceptions, thus the relationship between muscular strength and the tension a muscle can produce is very complex, especially across groups of individuals.Comparing cyclists with runners, you find the cyclist tend to be strong at a short compared to long rectus femoris length.
It has been argued that since cyclists have a shorter range of hip motion when cycling, compared to the range of motion of runners, that producing more tension at a shorter length is due to training. Other scientist argue that a strong rectus femoris in a shortened position is the result of genetics or of both genetics and training.
Whether the answer is training, inheritance or a combination of both, for the coach and athlete it raises an interesting conundrum about playing sports that require you to keep your knees bent.
When playing offensive line in football the position of choice is bending at the hip and knee. The lineman are also taught to slide their feet to keep an effective posture. They must be strong with their rectus femoris in a shortened position.
Knowing this, a leg press should be the tool of choice to agument strength.  Something for coaches and athletes to think about as they design their workout to Get Strong.



Leg Press Those Linemen With few exceptions muscles exert smaller tension at shorter lengths.
The rectus femoris muscles and wrist extensors are in deference to the above rule in some populations.
The rectus femoris is one of the four powerful quadricep muscles of the upper thigh. The rectus can flex the thigh at the hip and extend the leg at the knee.
In a seated position since the hip is flexed and the muscle is at a shortened length the action of extending a leg is primarily driven by the other three muscles of the quadriceps, the vastus lateralis, vastus medialis and vastus intermedius and less by the rectus femoris.
Biomechanically, you would think that the strength of the shortened rectus in knee extension would be weaker for everyone. Not true.
There are the aforementioned exceptions, thus the relationship between muscular strength and the tension a muscle can produce is very complex, especially across groups of individuals.Comparing cyclists with runners, you find the cyclist tend to be strong at a short compared to long rectus femoris length.
It has been argued that since cyclists have a shorter range of hip motion when cycling, compared to the range of motion of runners, that producing more tension at a shorter length is due to training. Other scientist argue that a strong rectus femoris in a shortened position is the result of genetics or of both genetics and training.
Whether the answer is training, inheritance or a combination of both, for the coach and athlete it raises an interesting conundrum about playing sports that require you to keep your knees bent.
When playing offensive line in football the position of choice is bending at the hip and knee. The lineman are also taught to slide their feet to keep an effective posture. They must be strong with their rectus femoris in a shortened position.
Knowing this, a leg press should be the tool of choice to agument strength.  Something for coaches and athletes to think about as they design their workout to Get Strong.

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

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

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.”