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7.29.2010

Fore’ Exercises

Pendulum Bench PressMike 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, there are only so many tomorrows.

“Beware before”… In the warfare of the 17th and 18th century, infantry advanced in formation while artillery batteries fired from behind, above their heads. An artilleryman about to fire would yell “beware before,” alerting nearby infantrymen to drop to the ground to avoid the shells screaming overhead. Beware before simply became “fore”, meaning lookout it is coming your way!

I believe in training right now, there are only so many tomorrows. I don’t want athletes to think they have a make up day. Strength training is important.

The following are four exercises that train the entire body and if you train them well rest assured, the athlete wil Get Strong.

‘FORE’

1). 5 Way Neck – 10-15 reps

Front, Back, Right, Left and Shrug

Pendulum Workout

2). Chins – max reps

Pause at the top of the movement and descend in a controlled manner. Exercise until the athlete reaches momentary muscular failure.

3). Dips – max reps

Pause at the top of the movement and descend in a controlled manner. Exercise until the athlete reaches momentary muscular failure.

4). Leg Press -or- Squat Pro – 50 reps

Pendulum Squat

First Model Pendulum Squat

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