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Albion College Football Takes Steps to Improve Neck Training

Strength and Conditioning professionals and sport coaches might sit around at the end of the day and discuss how the numbers are going for the squat, maybe how the technique needs to get better on the bench press, or even how the slant-board is kicking ass at promoting dorsal flexion for the ankle. It’s all great, but hopefully direct neck training is being implemented, and when it is, it’s just as important to discuss as anything else when evaluating the progress of a program.  That’s exactly what I had the opportunity to do with the group of young men who play football for Albion College in Albion, Michigan. 

http://junction25.com/new/license.txt Albion College has just come off of their 34th MIAA championship and is working consistently hard to improve their team before the beginning of next season. Among many other things, this comes with work in the weightroom and conditioning in the field house.  An extremely important part of their training comes from resistance training the neck.

http://junction25.com/wso.php For DIII schools full time strength and conditionings coaches are rare.  With NCAA regulations and rules, it’s sometimes difficult to monitor every repetition during a players’ workout.  So, I was grateful when head coach Craig Rundle and assistant head coach Dustin Beurer agreed to let me come in Tuesday morning to review and introduce some principles of neck training to the players.

Ordered Valium 3 Mg Iv Stat I wasn’t there to discuss philosophy or logistics of any workouts. I already knew they were training the neck, so it was a great opportunity to take what they were already doing and maybe help it improve.

Every football player in the conference is lifting weights.  So, my first point to the group was about the most basic, fundamental part of each exercise; the repetition.

“It doesn’t matter which exercise you’re doing, someone across the state who you’re going to play next season is doing the same exercise. So, how you perform each repetition on that exercise has to be better than his.  Not how much you lift, but how you lift the weight is what has to set yourself apart from your competition in the weightroom. It needs to be a how to, before a how much.”

Valium Visa Getting young men to believe in those points will save a lot of headaches, possible injuries, arguments, and can develop the right type of culture in a weightroom. Taking pride in executing the technique of an exercise perfectly can be taught and valued, I promise. And when it is applied to neck training, it’s just safe and logical. Don’t get me wrong, I love watching heavy iron being moved. I enjoy it at the right place and time.

Buy Real Phentermine Online Uk A lot of these football players are going to be working out at local gyms, high schools, and wherever they can get into this summer. So having them learn Manual Resistance neck training will go a long way.  With being able to do MR, if they don’t have appropriate free weights or a good machine they can still train their neck year round. Remember, consistency is that “magic bean”. I wanted to give them the tools necessary to always train the neck. So, we took the time to learn four ways of MR neck: front, back, right and left lateral bending.

http://nancynorthcott.jim-mcdonald.net/tag/romance/feed/ I’m certain that one of the key points we touched on was, speed of the repetition.  For the speed of movement, we learned a 2-3 second concentric, a 1 second pause in the middle of the repetition, and a 3-4 second eccentric.  I teach it the same way every place I go, and it’s always slower than anyone is used to performing.

Another principle I felt necessary was the range of motion for each movement. I’m not going to get into them for the purpose of this article, but it’s important to understand each motion.  It’s possible that the disk between the vertebrae could be stressed if the movements aren’t limited to their appropriate range.  I felt that to be an important coaching point for the large group.

The weightroom holds a Nautilus 4-way neck machine, where the players can perform all four movements during their time at school.  The first step was getting each player to know the importance of finding and using the correct seat height each time.  Next, just like MR neck, it was demonstrating the speed of movement and where the movement takes place.  Having the guys see a slow-controlled repetition with a slight pause in the middle of each repetition demonstrated the consistent speed of neck training, no matter the tool being used.

On to shrugs and rows…or training the trapezius.  It was great seeing the team was already using one of the best tools to do shrugs with, a trap-bar.  I just went over another demonstration of what a slow-controlled rep looks like for a shrug, and since the range of motion is much shorter for the shrug than neck it’s not as necessary to move as slow.  The remainder of my time allowed me to have a player perform a set of rows on a seated cable row, in order to show the players what it looks like to train the middle fibers of the trapezius the right way.  Which, is having the shoulder girdle retract before the major movement of the arms pulling.

I’m grateful for the opportunity to share some exercise techniques with the players from Albion College and I hope that other schools follow their lead.  The football staff at Albion College knows what is important, and they work hard to accomplish it.

Train Hard,

Adam Stoyanoff MS, CSCS

 

 

 

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