Comprehensive Head And Neck Strength Program

10.21.2013

Blog|Head, Neck, Traps

Comprehensive Head And Neck Strength Program

The hotbed of proprioception is the head and neck region of our anatomy, all athletes benefit from training this area. Inattention to the musculature of the head and neck system slights optimal development. The first goal of a strength training program is to protect the student-athlete and contact sports require a comprehensive structured head and neck program.

There are Many Reasons for Head And Neck Training

Saginaw Valley State University Pendulum Neck Machines

1. Protect the athlete

2. Lower the sub-concussive forces that cause short term and long term injury

3. Enhance the ability of moving the head quickly

4. Significantly improve body strength

5. Improve balance and athleticism

6. Attenuate and dissipate energy

7. Increase maximum oxygen uptake

8. Stretch and strengthen the suboccipital muscles that have a direct correlation to the hamstrings

Colgate University Pendulum Neck Machines

9. Increase vertical jump height

10. Increase blood flow to and from the brain

11. Cooling

12. Less mistakes during play due to contact and stress

13. Protect and strengthen the shoulders

14. Reduce headaches

15. Having strength measurements for return to play guidelines

16. Ultimately do the right thing by being responsible

Michigan State University Pendulum Neck Machines

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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.

Open Chain Reverse Glute Ham

Closed Chain Pendulum Power Squat Pro

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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.