Athletic Strength And Power

Category: Strength Training & Conditioning

  • The Rotator Cuff

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    What is the rotator cuff?
    The rotator cuff is a term used for a complicated area of the shoulder joint, comprised of mainly tendons. However, for the sake of training that area for the prevention of injuries, the muscles can also be considered part of the “cuff”. The rotator cuff allows us to extend our arms up over our heads, rotate our shoulders, and throw a ball or object.
    The main muscles that make up the rotator cuff are:

    • the Supraspinatus
    • the Infraspinatus
    • the Teres Major
    • the SubscapularisRotator_cuff

    Other important muscles in this region that need to be considered are the latissimus dorsi, the deltoids, the pectoralis muscles and the biceps and triceps. All of the aforementioned muscles play a key role in the function of the shoulder.

    Athletes, especially those who are required to do a lot of throwing need to pay special attention to this area of the body. Career ending injuries or painful, nagging type injuries have been the demise of many athletes…both professional and amateur. Things can go wrong in this area….including, the aging process- where the shoulder slowly degrades over time, overuse injuries that lead to tedonitis, tears and sprains. Other injuries are due to muscle imbalances and also hard or heavy impact to the region. Rotatorcufftear

    A specialized program needs to be used to prevent injuries to the rotator cuff. This includes proper strengthening exercise and a regular flexibility program.

    STRENGTH TRAINING for the Rotator Cuff
    The following exercises should be included in a comprehensive program for the rotator cuff.

    • Side lateral raises
    • Side deltoid flys with a cable machine
    • Front Deltoid Raises with a dumbell
    • Rear deltoid flys (machine or dumbells)
    • Dumbell Shoulder press on a inclined bench
    • Lying “L” Flys
    • Standing “L” Flys
    • Lying Flys (arms straight out)
    • Normal Grip Bench Press (avoid the wide grip technique!)

    Avoid dumbell pullovers, wide grip bench press, behind the neck pulldowns and, if you’ve had a shoulder separation…avoid dips, too.

    FLEXIBILITY PROGRAM

    • Straight Armed Pectoralis Stretch
    • Overhead Pole Stretch
    • External Rotation Stretch
    • Partner Deltoid Stretch

    If you are in the greater Cincinnati or Northern Kentucky region and you are an athlete who does a lot of throwing….quarterback, softball, baseball, track and field events, golf or any other activity that requires constant use of the rotator cuff…. Check out the professional sports personal trainers at The Workout in Covington and ASAP at The Western Sports Mall. They’ll be able to help you to target this area and help prevent…or rehabilitate injury to the rotator cuff.
    Call Doug Monaghan in Covington, Kentucky today to start your Workout @ 859-261-4111
    Call Jamie Ray at 513-240-7311 for the ASAP at The Western Sports Mall (Cincinnati’s west side)

    All Rights Reserved   Copyright 2012 www.athleticstrengthandpower.com  blogpost by Ed Cicale

  • ASAP Podcast (Feb 2012) Kim Wood: Part Two

    IMG_1009Here's Part Two of the three part interview with strength coach Kim Wood.

    Podcast logo

    Ram sled logo Kim Wood part two 2012

     

  • ASAP Podcast (Feb 2012) Kim Wood: Part Two

    IMG_1009Here's Part Two of the three part interview with strength coach Kim Wood.

    Podcast logo

    Ram sled logo Kim Wood part two 2012

     

  • ASAP Podcast #112 Kim Wood: “The Quest Continues”

    IMG_1020For Kim Wood, "The Quest Continues……"  The former strength and conditioning coach of the Cincinnati Bengals refuses to quit. In fact, more than ever, his mission is to make sure the strength and conditioning field does not lose focus of its mission. In the '70s, he became a forerunner in the  National Football League, establishing strength training and conditioning for football players. Bengals founder and head coach Paul Brown, who modernized professional football with a systematized philosophy, hired Wood in an effort to assure that other NFL teams did not beat him to the punch. In the '80s, Wood led by instilling a toughness character into his training program and the program worked. With Head Coach Forrest Gregg and later Sam Wyche, Kim Wood trained squads that made trips to two Super Bowls. Wood's feedback and methodology assisted strength-equipment industry mogul Arthur Jones (Nautilus) in strength equipment design. And, in the '90s Wood teamed with Paul Brown's son, Pete, and Arthur Jones' son, Gary, in another transformation of the strength training world…Hammer Strength machines.

    IMG_1053Last summer, at his "Meeting of the Tribes" Clinic,  Kim Wood sought to expose a weak link in the training of football players everywhere…. and that would be the vulnerable head and neck area. His goal was to get the message out to all those who train football players: Train The Neck!! Now!! Coaches from all over the U.S., with a sprinkling of international coaches, were in attendance. Professional coaches, major college coaches, high school. NFL Hall of Famer Anthony Munoz was there, too. As well as major news agencies like USA Today and Fox and ESPN.

    The other mission he seeks to accomplish is an unofficial association of strength professional networking: Ideas being shared, philosophies, methods and techniques being exhanged. So, if you're an aspiring strength coach, you could have networked and been advised and had personal discussions with the brightest coaches in strength training. All under one roof. Interestingly, Wood uses no sponsors for the clinic, thus maintaining discussions without bias.

    In this three segment podcast Kim and I discuss strength training, the MSU Clinic, head & neck training and the role of strength professionals. Yes…we also find out a little about what's in store for his "FOOTBALL STRENGTH CLINIC #2- The Quest Continues…."

    Kim Wood Interview Feb 2012 part 1

    Part Two
    Part Three

    Click on this weight plate for more pics from Kim Wood's Home & Gym:
    IMG_1019
    ASAP Podcast Copyright 2012 Athletic Strength And Power
    photos and podcast by Ed Cicale

    Rogers 2 Burn

  • ASAP Podcast #112 Kim Wood: “The Quest Continues”

    IMG_1020For Kim Wood, "The Quest Continues……"  The former strength and conditioning coach of the Cincinnati Bengals refuses to quit. In fact, more than ever, his mission is to make sure the strength and conditioning field does not lose focus of its mission. In the '70s, he became a forerunner in the  National Football League, establishing strength training and conditioning for football players. Bengals founder and head coach Paul Brown, who modernized professional football with a systematized philosophy, hired Wood in an effort to assure that other NFL teams did not beat him to the punch. In the '80s, Wood led by instilling a toughness character into his training program and the program worked. With Head Coach Forrest Gregg and later Sam Wyche, Kim Wood trained squads that made trips to two Super Bowls. Wood's feedback and methodology assisted strength-equipment industry mogul Arthur Jones (Nautilus) in strength equipment design. And, in the '90s Wood teamed with Paul Brown's son, Pete, and Arthur Jones' son, Gary, in another transformation of the strength training world…Hammer Strength machines.

    IMG_1053Last summer, at his "Meeting of the Tribes" Clinic,  Kim Wood sought to expose a weak link in the training of football players everywhere…. and that would be the vulnerable head and neck area. His goal was to get the message out to all those who train football players: Train The Neck!! Now!! Coaches from all over the U.S., with a sprinkling of international coaches, were in attendance. Professional coaches, major college coaches, high school. NFL Hall of Famer Anthony Munoz was there, too. As well as major news agencies like USA Today and Fox and ESPN.

    The other mission he seeks to accomplish is an unofficial association of strength professional networking: Ideas being shared, philosophies, methods and techniques being exhanged. So, if you're an aspiring strength coach, you could have networked and been advised and had personal discussions with the brightest coaches in strength training. All under one roof. Interestingly, Wood uses no sponsors for the clinic, thus maintaining discussions without bias.

    In this three segment podcast Kim and I discuss strength training, the MSU Clinic, head & neck training and the role of strength professionals. Yes…we also find out a little about what's in store for his "FOOTBALL STRENGTH CLINIC #2- The Quest Continues…."

    Kim Wood Interview Feb 2012 part 1

    Part Two
    Part Three

    Click on this weight plate for more pics from Kim Wood's Home & Gym:
    IMG_1019
    ASAP Podcast Copyright 2012 Athletic Strength And Power
    photos and podcast by Ed Cicale

    Rogers 2 Burn

  • Detroit Lions Strength Training & Conditioning Clinic 2012

    The Detroit Lions Strength Staff has pinpointed LionsSaturday, March 3rd 2012 for their 2nd Annual Strength & Conditioning Clinic. Head Strength Coach Jason Aropoff and Assistant Ted Rath are doing the behind-the-scenes prep work for this clinic. If this one is anything like last year's clinic, it is sure to be a great professional development event and a chance to network with professional colleagues.

    Participants will hear three quality 50-minute breakout sessions on topics such as Strength Training, Conditioning, and Sports Nutrition (Making Sense of Supplements), will receive a copy of the clinic DVD, a handbook with the speakers’ notes and handouts, a sponsor gift bag, a tour of the Lions Training Facility, participate in a raffle give away, and new in 2012, a question & answer session with several current Detroit Lions players. There will be a great speaker line up that includes Ohio State Strength Coach Mickey Marotti and Kentucky Strength Coach Ted Lambrinides

    To dowload the Clinic Flyer or for further information, just click on the Detroit Lions Logo.
    Download 2012 Detroit Lions Strength Conditioning Clinic
          Burn mach logo
    Rogers

  • Detroit Lions Strength Training & Conditioning Clinic 2012

    The Detroit Lions Strength Staff has pinpointed LionsSaturday, March 3rd 2012 for their 2nd Annual Strength & Conditioning Clinic. Head Strength Coach Jason Aropoff and Assistant Ted Rath are doing the behind-the-scenes prep work for this clinic. If this one is anything like last year's clinic, it is sure to be a great professional development event and a chance to network with professional colleagues.

    Participants will hear three quality 50-minute breakout sessions on topics such as Strength Training, Conditioning, and Sports Nutrition (Making Sense of Supplements), will receive a copy of the clinic DVD, a handbook with the speakers’ notes and handouts, a sponsor gift bag, a tour of the Lions Training Facility, participate in a raffle give away, and new in 2012, a question & answer session with several current Detroit Lions players. There will be a great speaker line up that includes Ohio State Strength Coach Mickey Marotti and Kentucky Strength Coach Ted Lambrinides

    To dowload the Clinic Flyer or for further information, just click on the Detroit Lions Logo.
    Download 2012 Detroit Lions Strength Conditioning Clinic
          Burn mach logo
    Rogers

  • ASAP~Cincinnati at The Western Sports Mall

    Our newest training center has recently opened. Director of Operations Jamie Ray is now owner of the “ASAP at The Western Sports Mall” in Cincinnati, Ohio. The training center is located at 2323 Ferguson Road Cincinnati 45238.
    513-240-7311
    ASAP Western Sports Mall is a comprehensive, all encompassing training center with Free Weights, Hammer Strength machines, Power Racks, Woodway Treadmills,Elliptical trainers, agility stations,TRX Suspension Training (Certified Specialists), and knowledgeable, college  trained trainers and coaches. Take a look at the video for a look at some of the things going on there.
     

  • ASAP~Cincinnati at The Western Sports Mall

    Our newest training center has recently opened. Director of Operations Jamie Ray is now owner of the “ASAP at The Western Sports Mall” in Cincinnati, Ohio. The training center is located at 2323 Ferguson Road Cincinnati 45238.
    513-240-7311
    ASAP Western Sports Mall is a comprehensive, all encompassing training center with Free Weights, Hammer Strength machines, Power Racks, Woodway Treadmills,Elliptical trainers, agility stations,TRX Suspension Training (Certified Specialists), and knowledgeable, college  trained trainers and coaches. Take a look at the video for a look at some of the things going on there.
     

  • ASAP Podcast with Mark Asanovich & Ralph Cornwell

    Neck muscles
    Former Jacksonville Jaguar Strength Coach Mark Asanovich and his colleague Ralph Cornwell have been developing a program for head and neck strength training. Cornwell is a doctoral candidate and has been researching this type of protocol with Coach Asanovich, who ran strength training programs in the National Football League (NFL) for fifteen years.

    PodcastNow, the two have produced a program that will benefit any athlete… and, in fact everybody! To hear about this new innovative protocol, just click on the ASAP PODCAST Logo. Mark has joined ASAP for some podcasts in the past this one in 2008 and this early version from 2006
    Be sure to check out their website:
    Concussion Prevention Protocol

    Concussion Prevention Protocol Podcast

    Neck p
    All Rights Reserved 2012 Athletic Strength And Power
    Podcast by Ed Cicale
    This podcast is brought to you by
    Burn machine