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Military Strength

  • Sentinel-Tribune Articles

    Check it out.  Two of my articles are out there with the Sentinel-Tribune Newspaper.  Here are the links: Get Fit Before Taking That Trip and Build "Old Man Strength".  The second article has been so popular that it's had more clicks than any other link my 15 years of publishing the Atomic Athletic Bomb Proof Bulletin.   Who knew?

    Here is the archive of the last year or so of the Atomic Athletic Bomb Proof Bulletins.  Enjoy.

    All the best,

    Roger LaPointe

    "Today is a good day to lift."

  • Pain in the Neck Exercises or Neck Strengthening Exercises for Concussion Avoidance

    Dull topic?

    Padded Nylon Head Harness
    Padded Nylon Head Harness

    Neck strengthening exercises low on your list for training? Jack will be a dull boy if he skips his neck work. In fact, if Jack is getting concussions because he skipped his neck training, then he will become a very dull boy. \

    Neck work reduces the incidence of concussions. “Mike Gittleson, (University of) Michigan's former strength and conditioning coach for 30 years, is one of the leading advocates of strengthening the neck to avoid concussions. He speaks on the topic at conferences all across the country,” (Cohen, Michael; Sports Illustrated Web Site, September 28, 2012 ). I first heard Mike speak on the topic when I was on an NSCA speaking roster with him at Ohio State University.

    I've always done neck work, as part of my Olympic weightlifting training. I added to my neck work when I worked with Bill St. John. Later, I added to my neck work again, after meeting Gittleson, almost fifteen years ago. Neck work was so important to the U of M program, his facility had 12 neck machines. They had very few concussions and a great record.

    The key is reducing concussions is strength. Cantu and Comstock have done some great quantitative research on the subject, that backs backs up Gittleson's real world experience, ““What Cantu and Comstock have found to be the crucial measurement is the actual strength of the neck, which they documented using scales that measured the pounds a neck could move. Their data shows that the quartile of athletes with the weakest necks suffered the greatest number of concussions, while the quartile with the strongest necks suffered the fewest.” (Sports Illustrated)

    Keep checking out the BLOG tonight. I am putting up some great stuff about neck training over the next few days. I know, you are saying that you don't do a contact sport, so who cares. How about this fact. Bill St. John was a top five Mr. America competitor who could do dead hang snatches with 310 pounds, for reps. His lifting was top notch, neck strength legendary and he had one of the all time top physiques... More tomorrow and more tonight on the BLOG.

    Neck Exercises

    There are a lot of ways to get a neck strong.  Ultimately, there are a lot of muscles in the neck, some of them big and some of them small, each of which can get bigger and stronger.  Neck machines are great, because it is easy to quantify improvement over time and compare athletes.  Unfortunately, not every weight room, especially garage gyms, can dedicate the space and resources to a neck machine.  That leaves free weights.  There are free weight exercises for shrugging, snatches and cleans.  The Hise Shrug and Overhead Hise Shrug are also fantastic.  Here are a couple of options for stimulating muscles other than the traps: manual resistance, Leather or Nylon Head Harnesses that utilize weights, Head Harness for rubber resistance bands, bodyweight exercises, plates, and the Kushti Gar Nal.

    All the best,
    Roger LaPointe
    “Today is a good day to lift.”

  • Battleship Ready

    Ever been on a battleship?

    Manual Of Physical Training 1931: British Army British Army "Chin-Up" Training with Over Grip, Cross Grip, Under Grip and Oblique Grip.

     

    No wasted space.

     

    The coolest gym installation I've ever done was on a battleship. I wish I had written down the name.

     

    No wasted space. That pretty much sums up their weight room. I've had coaches and garage gym guys ask if a particular piece of equipment needed to bolted down to the floor, but the US Navy takes it to a whole new level. They weld their stuff down... and up... and sideways. Sometimes the piece is taken apart with pieces welded to the walls. It's crazy.

     

    http://atomicathletic.com/store/index.php/chin-up-pull-up-bar-wall-mounted-48-inch-length.html

     

    Garage Gyms Guys Take Notice

    Guess, what? The US Navy didn't invent that concept last week. The photo above is taken from the British Army Manual of Physical Training 1931. (I have the equivalent book for the Navy, but it doesn't have a sequence photo version of this exercise.  They minimized photo space...)  I spoke with a long time customer last week who mentioned that he was a Marine who spent a lot of time doing his strength training on various boats. For his garage gym he used the same concepts for economizing on space. In fact, he said that his chin-up bar was bolted to the OUTSIDE of his garage, so he could get maximum space all around AND above it. Clever.

    Look closely at the training in that sequence photo, you can tell that it's not just simple chin-ups and pull-ups. A seriously mounted, heavy duty chinning bar can be an awesome tool. It is certainly an under utilized tool in most gyms.

    The sequence photo shows: Over Grip, Under Grip, Cross Grip and Oblique Grip. The most complicated is the bottom sequence, which combines the 4 above concepts.
    Side travelling changing grip (Plate 22, Fig. 55)
    By means of a slight twist, turn the body forward to the left, quit the grasp of the beam with the right hand and seize it again with Under Grip on the same side of the beam and on the other side of the left hand. Take the next pace in a similar manner by turning the body backward, quitting with the left hand and again seizing the beam with the Over Grip, and so on.” (p. 73)

    Further variations, I am exhausted just reading all the variations, have the athlete variously doing a chin-up or a pull-up at different points in the sequence. Try each one, but make sure you have a seriously solid chinning bar. Mine is only 4 feet long, but by grabbing the side supports and can get a lot of training variations in on it.

    All the best,
    Roger LaPointe
    “Today is a good day to lift.”

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