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Stuck – Lumen Christi Prepares To Win

A man lifting a chair

When a young man chooses to play football at Lumen Christi Catholic School located in Jackson, Michigan, he has chosen to compete at the highest level and uphold the rich tradition of championship football. Their teams have won Division Championships in 1977, 1979, 1996, 2000, 2001, 2002, 2003, 2004, 2009, 2016, 2017 and 2018. 

Herb Brogan is the Head Football Coach of Lumen Christi and is currently the winningest active Coach in Michigan history and 4th on the all-time greatest number of wins.  Not slowing down, his team was 12-1 this past year. Herb has coached 31 consecutive winning seasons with a winning percentage of .811 . 

Here are a few  things his players are doing while Stuck at home and preparing to win the State Championship.

Neck Protrusion: Lying on one’s back, place arms in a goal post position, elevate the head by protruding it as far as possible upwards keeping the face parallel to the floor. This movement takes the cervical vertebrae Occiput-C1 and C1-C2 to their end-range of extension.  Once fully extended with face level, hold the movement for 10 seconds and then lower the head in 15 seconds to 1 inch off the floor. Quickly return to a 10 second hold and repeat as many reps as possible. 

The back of the hands and forearms should remain flat on the floor during the entire movement. In the above photo the athlete is demonstrating what the exercise looks like if one’s arms are too high during the protrusion exercise. 

The reason the arm may be elevated: The athlete may lack the flexibility to externally rotate his shoulder. The athlete may be using momentum, as well as the traps to thrust the head and neck forward or an athlete may find it is easier to perform the movement with arms not remaining on the floor.  Keep forearms and hands pressed to the floor during the entire exercise.

—  Once Protrusion is completed–in 30 seconds begin neck flexion — 

Neck Flexion: Once the protrusion exercise is completed, rest 30 seconds and then in the same position laying flat with the arms in a goal post position, flex the head until the chin is close to the chest. Hold the position, chin close to chest for 10 seconds. After the 10 count lower the head in 15 seconds to 1 inch off of the floor and quickly return to the chin chest position. Do as many reps as possible.

—  Once neck flexion is completed — in 30 seconds begin shrugs —

Shrugs: When protrusion and neck flexion are completed begin shrugging utilizing a couch. How you hold the couch, number of fingers used, how much of the finger tips are under the frame and how your body is positioned adds to the difficulty. Raise the shoulders as high as possible with good posture with the shoulders at the highest point attainable for 10 seconds. Once accomplished lower in 15 seconds and quickly return to the 10 second hold. Do as many reps as possible. 

The number of sets of the above sequence is up to you and/or your coach.

The Lumen Christi Titans are Getting Strong


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
arkansas weight room
arkansas weight room
arkansas weight room
arkansas weight room
arkansas weight room
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