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7.31.2013

Program Design

Knowing how to properly perform each repetition of an exercise is essential, yet this is only a small part of program design.   Laying out a regime for an entire athletic department requires much thought and anaylsis.  Doug Scott, Head Strength and Conditioning Coach of the Pingry School, designs his strength training program to enhance performance, but first and foremost to protect the athlete.  Below Doug shares his thought process in examining and implementing exercise throughout the Pingry School’s athletic department.  

Doug Scott Pingry School


Strengthening the muscles of the head, neck and traps should be a priority for everyone involved in competitive athletics.  It is the role of the strength coach to develop exercises, as well as systems to make sure every athlete receives the proper amount of training to insure they are prepared for the demands of their sport.  At Pingry each sport is given a ranking of a 1, 2, or 3 based on the likelihood of sustaining a head or neck injury.  Sports that received a 3 require the athlete to perform neck, head, and trap exercises 3 days a week; while sports that received a 2 or 1 required 2 or 1 day a week training respectively.  Below is the breakdown to illustrate. 

Sport

Concussion Risk

Training Frequency

(days/ week)

Football

Soccer (M,W)

Field Hockey

Tennis (M,W)

Water polo

Cross Country Track

Ice hockey (M,W)

Wrestling

Fencing

Basketball (M,W)

Swimming (M,W)

Indoor track (runners)

Pole Vault*

Baseball / Softball

Men’s Lacrosse

Women’s Lacrosse

Outdoor Track

3

2

2

1

1

1

3

3

1

2

1

1

3

2

3

2

1

3

2

2

1

1

1

3

3

1

2

1

1

3

2

3

2

1

 

Pingry School Neck

Program Design  for Neck

Training on the Pendulum 5-Way Head and Neck Machine to Get Strong

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