MR- Any suggestions for neck training? I’ve been doing flexion/extension and laterally flexion/extension with a plate against my head on and off. I want to get more into it as I feel by developing the SCM alittle that it’ll give my traps a higher look
And also for injury protection. A guy at work did 1 set of flexion/extenion of manual resistance with eccentric resistance with me today and my neck feels good but aside from the manual work and the plate movements and neck bridges and not having a neck harness do you suggest anything else?
Also he told me that laterally flexing the neck was bad for the discs and that i should angle my chin down, thoughts?
I think that about covers it for strengthening the neck. Good work!
I’m not sure you’re going to do anything to your discs, but it’s generally not good to have you neck hyperextended or chin protracted. Tuck the chin in and align the neck over the shoulders for optimal alignment.
Stay strong
MR
[quote]bigpump23 wrote:
MR- Any suggestions for neck training? I’ve been doing flexion/extension and laterally flexion/extension with a plate against my head on and off. I want to get more into it as I feel by developing the SCM alittle that it’ll give my traps a higher look
And also for injury protection. A guy at work did 1 set of flexion/extenion of manual resistance with eccentric resistance with me today and my neck feels good but aside from the manual work and the plate movements and neck bridges and not having a neck harness do you suggest anything else?
Also he told me that laterally flexing the neck was bad for the discs and that i should angle my chin down, thoughts?[/quote]
Hey Mike! Thanks for the reply. Would you mind going more into detail about a mixed conjugate? (Basic setup or concept) and the non linear “stuff”. Haha Well thanks! I am gonna go take a nap now before working out. Thanks for your time
Sun - Lockout work
ME lockout work
Row
More lockout/tricep work
Biceps/Prehab
Abs
Tues - Low Body 1
Squat - Rep or ME
Heavy Posterior chain or leg work
Leg work or unilateral work
Abs
Thurs - Repetition Bench
Repetition Bench work
Row
More triceps/lockout
Prehab
Abs
Friday - Low body 2
Light/speed squat
Pulls of some sort
Heavy posterior chain or leg work
Leg work or unilateral work
Abs
Stay strong
MR
[quote]Xfactor88 wrote:
Hey Mike! Thanks for the reply. Would you mind going more into detail about a mixed conjugate? (Basic setup or concept) and the non linear “stuff”. Haha Well thanks! I am gonna go take a nap now before working out. Thanks for your time[/quote]
Hip flexor strains are tough, because most massage therapists don’t really work on the psoas or iliacus. Your best bet is to find someone versed in ART and have them work on you.
You might be able to do some very light stretching for the hip flexors in the meantime, along with some foam rolling as well. Again, the foam roller doesn’t necessarily get all the musculature you probably strained, though.
Keep us posted and sorry for the delay!
Stay strong
MR
[quote]apayne wrote:
I think I was a little unclear in one part of my post. My lower back is not in pain, rather it is my hip flexor that hurts when I cross my leg over while laying on my back to stretch my lower back.
My initial thoughts were a hip flexor strain, but it seemed odd to me that they would be hurting(both sides, but the right more so) when I was in the bottom of a squat. I guess they’re contracting there?
Unfortunately I don’t have access to ART or massage other than finding a practitioner and paying for it which is a little difficult right now. If it is strained hip flexors, what would I do to rehab it? Thanks for your time and advice.
[/quote]
Somedays I’ll do speed work, although it’s typically working up to a heavy set of 5 or fewer reps. I’ll also mix in heavy DB presses, and I like to try and mix up different angles as well (flat, incline, decline).
Hope this helps!
Stay strong
MR
[quote]Rich wrote:
Mike, what is your set/rep scheme for RE Bench work? Is it always done with flat bech as if it was speed work?
Your very knowledgable in the area of knee injuries, and I was wondering what you think of Osgood Slaughter Disease? I have it in both of my knees, especially during soccer and basketball season.
I believe EC discussed this in one of his areas, but a huge part of it is bringing your hamstring and gluteal strength up to par. Are you currently weight training?
Beyond that, foam rolling/stretching of the hip flexors, quads, TFL/ITB and adductors will help take excessive stress off the knees. Finally, common sense stuff like not running for extended periods and icing after activity can go a long way.
Good luck!
Stay strong
MR
[quote]lefty04 wrote:
Mike,
Your very knowledgable in the area of knee injuries, and I was wondering what you think of Osgood Slaughter Disease? I have it in both of my knees, especially during soccer and basketball season.
As far as lifting goes (for the lower body), I have one stregth day: Squats w/bands, Split Squats and Reverse Hypers, and a power day: some depth drops, power cleans and GHR’s.
I’ve just started this new schedule, and it seems to be going okay, because I can schedule around my soccer practices at the moment.
As long as those aren’t exacerbating the condition, you should be fine. I would still want to add a little more glute/ham work, but that’s just me
I would watch the depth drops, and really focus on soft landings. These could be irksome, but only you really know what you can handle.
Good luck!
Stay strong
MR
[quote]lefty04 wrote:
As far as lifting goes (for the lower body), I have one stregth day: Squats w/bands, Split Squats and Reverse Hypers, and a power day: some depth drops, power cleans and GHR’s.
I’ve just started this new schedule, and it seems to be going okay, because I can schedule around my soccer practices at the moment.[/quote]
[quote]apayne wrote:
Mike,
I posted this on the “Hip flexors for squatting” thread hoping you’d see it. Here it is:
When I squat I get pain in my hip flexors(that is, the area in the front where my legs connect to the trunk in case i am not using the right terminology) and I seem to get pulled to the right as I approach the bottom position. This just started happening a couple months ago and while I can’t point to a specific injury or movement that caused it, my hips(same area as I mentioned above) were bothering me in rugby.
The pain is substantial, but I can deal with it. The area feels weak however and i think it is affecting my numbers. I also get pain and weakness when I do the lower back stretch where you cross your leg over one way and twist your torso the other. My right leg hurts when i drive as well.
My initial thoughts were that my hip flexors were just tight, but I stretch my hip flexors pretty frequently, more so now and it doesn’t seem to help.
Any thoughts?
As far as making continual improvements in a commercial gym; I have been able to, at varying rates of course. I don’t have a workout partner and am pretty self motivated in the gym. However, I bet if I had a training partner who was on the same level of dedication, etc. as myself I would make more rapid improvements just through the inherent competition.[/quote]
apayne, once I had a pain in my right upper thigh region while deep squatting even with moderate weights…to make a long story short, I had an inflammation of the lymph nodes which swell in response to infection.
[quote]Krollmonster wrote:
apayne wrote:
Mike,
I posted this on the “Hip flexors for squatting” thread hoping you’d see it. Here it is:
When I squat I get pain in my hip flexors(that is, the area in the front where my legs connect to the trunk in case i am not using the right terminology) and I seem to get pulled to the right as I approach the bottom position. This just started happening a couple months ago and while I can’t point to a specific injury or movement that caused it, my hips(same area as I mentioned above) were bothering me in rugby.
The pain is substantial, but I can deal with it. The area feels weak however and i think it is affecting my numbers. I also get pain and weakness when I do the lower back stretch where you cross your leg over one way and twist your torso the other. My right leg hurts when i drive as well.
My initial thoughts were that my hip flexors were just tight, but I stretch my hip flexors pretty frequently, more so now and it doesn’t seem to help.
Any thoughts?
As far as making continual improvements in a commercial gym; I have been able to, at varying rates of course. I don’t have a workout partner and am pretty self motivated in the gym. However, I bet if I had a training partner who was on the same level of dedication, etc. as myself I would make more rapid improvements just through the inherent competition.
apayne, once I had a pain in my right upper thigh region while deep squatting even with moderate weights…to make a long story short, I had an inflammation of the lymph nodes which swell in response to infection.
[/quote]
Apayne:
Go get it checked out by your local friendly orthopedic surgeon. I presented with symptoms very similar to yours inlcuding the pulling to the right. The pain was so bad I could hardly walk after I got up from sitting. It turns out I tore the anterior superior labrum in both hips. This can only be corrected by surgery. I took a cortizone shot to decrease the inflammation. It turns out that I tore my left one quite some time ago, perhaps as long ago as 10+ years as it demonstrates calcification, hence the pulling toward the right (the body moves away from pain and tightness). The pain you are feeling could be protective spasm, so as I said, you are better off just getting it checked out.
I have a gear question for you – do you think it is possible for the gear to become too tight? The reason I ask is I am training for Bench national and master worlds – starting to put gear on and my form seems to go to Hell in all of my lifts. My total is not much more in gear than it is raw? Any suggestions?
Mike and everybody else, thanks a bunch for the input. Yesterday I was working on a boat and when I was squatting down to work the anchor line or whatever and a wave would come along, the quick adjustments I had to make to keep my balance really hurt. I’m pretty sure it is a strained hip flexor, I’ll try some foam rolling for now until I can afford some ART.
Kroll, was your pain in the crease between upper thigh and hip or more upper thigh? Mine is right in the joint area as opposed to a little farther down actually on the thigh.
Geoff, definitely something to think about, I’ll have it looked at soon when I can pay for it. Was an MRI required? Did you tear them playing sports?
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