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5.25.2011

Keep Pace On The New 4 Way Head And Neck Machine

Keep Pace                                                          

The New Pendulum 4 Way Head And Neck Machine

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danDan Riley the former Head Strength and Conditioning Coach of the Washington Redskins and the Houston Texans, had a simple, yet extremely effective approach to neck training.  He connected a 60 second timer with a bell to each neck machine.

The athletes goal was 12 perfect repetitions in 60 seconds.  This was done in each direction on the 4 Way Neck machine followed by a shrugging exercise.  5 solid minutes of excellent neck strengthening. The athlete developed an internal clock and a schema of what a 5 second rep was.

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The repetitions that Dan coached were done with a pause at the top and performed maintaining muscular tension, as well as, addressing speed and momentum.  Dan coached exemplary repetitions. 12 repetitions each done in 5 seconds was the lifters rule and goal.  A great, yet simple approach to strength training the neck and traps.

Gabe Harrington the Head Strength and Conditioning Coach at Colgate University read about Dan’s protocol and has begun using a rollover timer, whereby every 5 seconds a beep goes off.  The athletes goal is to keep pace with the timer completing a rep with each beep.  This continues for the designated number of repetitions or until the athlete finally reaches momentary muscular failure.  Once the athlete reaches the designated reps the weight is raised the next workout or…….

Instead of asking the the athlete to get 12 reps in 60 seconds and add weight, he can simply change the goal to 12 reps at a 6 second pace, which becomes 12 reps in 72 seconds.

The combinations of time and reps are voluminous and fun to play with.

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There are many ways to approach strength training the Head and Neck.  There are many ways to progress training.  The best approach is to make sure the athlete trains the head and neck to Get Strong.

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 A Pendulum 5 Way Head And Neck Machine Is Also Available 

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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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arkansas 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