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The Quick Six

Bench Press 

Mike 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, President John F. Kennedy said, “We must use time as a tool, not as a couch.”

I always wanted athletes to know there was a way to make progress not excuses. We came up with what we called the Quick Six. The idea was that no matter what, there was always time for six exercises.

The exercises chosen were tough. Every rep counted. The athlete paused at the top of the movement and the descent of the weight was under control. Every rep was monitored and recorded. The Quick Six was not a short cut. The quick six fulfilled circumstance.


The athlete just arrives in town, their car is loaded with things to be dropped off at their dorm. Their Grandma is in the car with their brother and sister. Fully dressed the athlete parks the car runs into the football buildings weight room and does six exercises.

The athlete is in the middle of finals, he quickly runs to the football building does six exercises and runs back to the library and resumes studying.

These are the exercises I chose for the quick six.

The Quick Six

1). Bench Press 225, 275, or 315 maximum repetitions or  Pendulum Chest Machine using the ‘SET technology’ rail system 180 or 270 max reps

2). Chins max reps or Row Machine 270 or 360 max reps

3). Lateral Raise or Shoulder Press Machine 15-20 reps

4). Neck Machine 12-15 reps

5). Bicep Curl 20 reps

6). Leg Press or Pendulum Squat Pro 50 reps

Pendulum WorkoutPendulum WorkoutPendulum Workout

Strength training is important; treat it as such….to Get Strong.


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