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A Simple Test Can Be Quite Tough

push upMike 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, a simple test can be quite tough.



Once a summer after 5 weeks of conditioning the incoming freshmen were asked to complete a simple little test. It required a stop watch for recording and of course 5 weeks of preparation.

1. Push-ups 600 reps

Each push up had to be done with good form.  The total time it took to get to 600 was recorded.

2. Sit-ups 300 reps

The total time it took to get to 300 was recorded.

3. Chins 30 reps or 10 minutes

The total time it took to get 30 great chins was recorded.  Or the total number of chins the athlete achieved in 10 minutes if they could not achieve 30 total chin-ups within the 10 minute period.

4. Leg Press 150 reps

The weight was taken from the athletes best set of 20. The total time it took to get to 150 reps was recorded.

5. Free Squats 100 reps

100 free body squats without any weight without stopping was recorded. If the athlete stopped the exercise began at 1.


Somthing to Shoot For


What counts as a push-up? The palms must be at shoulder-width. The body must remain straight throughout. The body must be lowered until at least 90 degree-angle is attained at the elbow and the body is parallel to the ground. The body must then be raised until the arms are straight. This equals one push-up. 

World records.…..

non-stop: 10,507

one year: 1,500,230

24 hours: 46,001

1 hour: 3,877

30 minutes: 2,354

10 minutes: 450.

What counts as a chin-up? The chin must be raised above the bar. Each single chin-up must be started from a hanging position.The good news is that you can dismount as often as you wish.

World records……

1 minute: 51

3 minutes: 100

30 minutes: 528

1 hour: 968

12 hours: 3750


Sit-ups: 133,986 in 30 hours


I saw the great All-Pro Cincinnati Bengal, Tim Krumrie, at a coaches clinic do a 700 pound leg press 100 straight repetitions, while he at the same time, leg pressed and lectured the coaches about leg strength.





An athlete trains on the first model of the Pendulum Hip Press below

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Closed And Open Chain

Open kinetic chain exercises of the lower limb are movements, where the distal segment is unloaded and free to move. The opposite is true of closed kinetic chain exercises, whereby  there is enough resistance to prohibit free motion.

Closed kinetic chain exercises are movements such as squats, Pendulum Squat Pro, leg presses and lunges, while open chain exercises are actions like leg curls, leg extensions and the Pendulum Reverse Glute Ham.

The kinetic chain can be understood as interrelated joints and body parts working with one another during motion. This creates a chain of events that affects the movement of neighboring joints and segments.

The advantage of open chain movements is that they tend to be better at isolating muscle and often are selected for specific rehabilitation and used to accentuate performance. While closed chain movements in general would be classified as more functional and closely approximating movements that are used in sport and daily life.

Pendulum Reverse Glute Ham Machine

Open Chain Reverse Glute Ham

Pendulum Power Squat Pro

Closed Chain Pendulum Power Squat Pro

Pendulum Power Squat Pro XT

Closed Chain Pendulum Power Squat Pro XT

Arkansas Baseball Weight Room
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2-for-2 Method

Some trainers, coaches and athletes use what is called the 2-for-2 Method for increasing training load. The rule is if the trainee can perform two or more repetitions over one’s ‘repetition goal’ in the last set of an exercise, for two consecutive workouts, the weight is added for that particular exercise the next training session.

Bench Rep