Carlo Alvarez

I recently had a converstion with Mike Gittleson about the importance of neck training and it’s variations to reduce neck injuries and concussions. This conversation led to Manual Resistance and its benefits in training the neck musculature, as well as, the entire body. After our conversation, I decided to take one our athletes through a 30 minute Manual Resistance, Towel and Bodyweight Weight Training Routine. Below, I include our routine and some key points to consider when training your athletes with manual reistance.

When performing manual resistance, the focus should be on performing slow and controlled reps. Example: 2 seconds to pull the weight, 1 second pause and 2-3 seconds of eccentric/negative  resistance.  When performing the movements, make sure that there is constant resistance on the muscle. The first few reps of the set should be performed slow and under control to allow the specific muscles to adapt to the resistance. Communication is  of paramount importance during the set. This will allow for varying resistance and proper execution of the movement. This will allow for smoother reps and resistance. To make the exercises more interesting, you can utilize different grips and speeds of movement.

SAMPLE PROGRAM

All manual upper body movements should be performed for 1-2 sets of 8-10 reps.

 UPPER BODY

• Towel Shrugs – Grip the towel with an overhand grip. Shrug with elbows straight. Make sure that shoulders come as high as possible, to ear level.
• Seated Rows – Grip the towel with a vertical, overhand or underhand grip. Different grips will activate different parts of the back. Bring elbows back until hands are by your side. Pause in the contracted position and return to starting position.
• Standing Side Raises – This movement will be performed one arm at a time. The athlete grabs the towel with an overhand grip and raises his arm to a parallel position. Pauses at the top and resists the spotter in the lowering action of the movement. There should be constant resistance throughout the rep.
• Towel Biceps – Grip the towel with an underhand grip. Bring towel up to the chest and pause in the contracted position. Resist the spotter on the lowering portion of the lift.
• Triceps Extension – Standing grip the towel overhead. Make sure the partner id positioned behind the lifter. The resistance is placed in the lower portion of the towel. The lifter brings towel overhead to an extended position, elbows locked.

LOWER BODY

• Single Leg Deads – This exercise will be performed one leg at a time. To begin the movement, bend at the hip and touch the floor with opposite hand. Make sure that the back leg is completely extended and you are bending at the hip. There should be a slight bend in the leg on the floor. Complete total amount of reps and repeat with opposite leg.
• Single Leg Squats – Start movement with both arm extended forward with thumbs up. Bring right leg up front completely extended. Bend at the hip and sit back and down. The goal of the movement should be as parallel to the floor as possible. Complete total number of reps and repeat with other leg.
• Lateral Reaches – Starting in an upright position with both feet together. Lateral reach to the left with right leg locked. You must maintain an upright position. Reach in front of your toes with you hands and sit the hips back and down. Make sure that the knee does not come past the fron knee. This would cause undue stress on the patella tendon.

CRAZY LEGS FINISHERS

• Speed Squats x 15-20
• Alternating Lunges x 15-20
• Speed Jump Squats x 15-20

IMPORTANT POINTS

• When training the lower body, the reps should be in the 15-20 range.
• Make sure technique is perfect. Quality before quantity.
• If there is any knee pain, eliminate the lunges with those athletes