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10.03.2015

The Contracted Position

The storied Pingry School in Basking Ridge, New Jersey has been in operation since 1861. Doug Scott has been a member of the Pingry faculty since 1999 and has served as a Physical Education teacher and Strength and Conditioning coach since that time. Coach Scott runs a comprehensive program designed to get the most out of each participant. Doug describes a successful technique that he uses to strengthen and protect his student athletes.

describe the imageTeaching strength training to athletes is important for many reasons. The most important being developing a high level of muscular fitness is the best form of preventive medicine from athletic injuries. In the case of developing the muscles of the head, neck, and upper back it is important that every measure be taken to insure maximum stimulation of the musculature. Holding an exercise in the muscles contracted position does just that. A technique that has proven to be very successful is to have the athlete hold each exercise in the contracted position for a designated amount of time before returning back to the starting position. Here is a progressive system where the athlete tracks not only the weight and repetitions performed but also the hold in the contracted position. Every two weeks adjust all three variables to ensure overload.

IMG951291

Holding a neck extension in the contracted position on the Pendulum 4 – Way

Week 1 – 2

Neck 4 ways (8 second hold in contracted position) 5-7 reps

Week 2-4 * increase weight 5-10 lbs

Neck 4 ways (6 second hold in contracted position) 7-9 reps

Week 4-6 * increase weight 5-10 lbs

Neck 4 ways (4 second hold in contracted position) 8-10 reps

Week 6-8 * increase weight 5-10 lbs

Neck 4 ways (2 second hold in contracted position) 10-12 reps

Week 8-10 * reduce weight to 10 lbs over starting weight and start system over

IMG951290

Pendulum neck flexion hold to Get Strong

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