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July 2010 Blog Posts (35)

The Quick Six





Mike Gittleson was the Director of Strength & Conditioning at the University of Michigan for 30 years and was a part of 15 Football Championships in that time. He explains, President John F. Kennedy said, "We must use time as a tool, not as a couch."







I always wanted athletes to know there was a way to make progress not excuses. We came up with what we called the… Continue

Added by Dr.Ralph Cornwell Jr on July 30, 2010 at 4:30pm — No Comments

Eccentrics, Plyometrics, and Energy Cost of Locomotion

In a recent study in the JSCR: Effect of plyometric vs. dynamic weight training on the energy cost of running; researchers demonstrated that plyometrics had slightly superior effects on reductions in energy

cost of running compared with dynamic weight training, leading them to

render the conclusion that athletic development for the running athlete

should emphasize plyometric activities.



While I definitely agree with the thought process, my next question is,…

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Added by Carson Boddicker on July 30, 2010 at 2:47pm — No Comments

Mike Gittleson was the Director of Strength & Conditioning at the University of Michigan for 30 years and was a part of 15 Football Championships in that time. He explains, that muscles don't actuall…













Mike Gittleson was the Director of Strength & Conditioning at the University of Michigan for 30 years and was a part of 15 Football Championships in that time. He explains, that muscles don't actually contract.



Do muscles contract? A simple test show you they don’t. Jump in a pool and retain in your respiratory system as much air as you need not to sink. You should be barely floating. If you are… Continue

Added by Dr.Ralph Cornwell Jr on July 30, 2010 at 1:20pm — No Comments

A Football Must Have.







I wish I had this information when I played . If you are long snapper you gotta take a look at this video. This information breaks long snapping down to a scientific art.…





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Added by Dr.Ralph Cornwell Jr on July 29, 2010 at 9:19pm — No Comments

Molecules and Neck Protection.

Polymer molecules in human tissue can resist bending forces similar to the bending elasticity of flexible beams.

This means the molecules linked together in your muscle tissue bend similarly to 2x4s!

A polymer is just a large molecule made by the covalent linking of multiple identical or similar monomers together.

Monomers are the small molecules, the building blocks, the subunits, of polymers…













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Added by Dr.Ralph Cornwell Jr on July 29, 2010 at 4:07pm — No Comments

Self Help for the Shoulder and Elbow

Here’s a video demonstrating some "self help" strategies for improving upper body posture and mechanics. These tools are acceptable replacements for athletes who don’t have access to a qualified therapist or soft tissue specialist. They are all relatively inexpensive as well (even the Arm Aid, which is worth it’s weight in gold).

The implications of upper body restorative strategies should also be viewed "from…

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Added by Joe Bonyai on July 29, 2010 at 6:43am — No Comments

Training Speed with No Space

If you’re going to open a sports performance facility in a small space, prepare to answer the question "but how do you train speed and agility"? Understandably, most athletes and parents expect turf, track lanes, and elaborate cone drills from their "speed and agility" resource. As you can see from our videos, we have neither of those luxuries (yet). Ironically, if there was one component of training that we believe sets our model apart from other…

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Added by Joe Bonyai on July 29, 2010 at 6:41am — No Comments

Regressing a Dynamic Warm Up

First off, I really appreciate that you’re reading this article. "Regressing" is not a sexy way to begin a title. Most trainers want secrets, progressions, and new variations to "mix it up". Deciding to take a look at this entry shows you understand the importance of constructing a complete toolbox to provide appropriate exercise prescription to all of your athletes and clients. Thank you.

A little while ago I demonstrated how to…

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Added by Joe Bonyai on July 29, 2010 at 6:30am — No Comments

Increase Your Molecules.

Deflection of Beams:



The deformation of a beam is usually expressed in terms of its deflection from its original unloaded position



The deflection is measured from the original neutral surface of the beam to the neutral surface of the deformed beam. The configuration assumed by the deformed neutral surface is known as the elastic curve of the beam…





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Added by Dr.Ralph Cornwell Jr on July 29, 2010 at 12:17am — No Comments

Ralph Cornwell is a Ph.D. candidate in health promotion/human performance at Virginia Polytechnic Institute and State University. Prior to pursuing his Doctoral Degree he was a collegiate strength co…





Ralph Cornwell is a Ph.D. candidate in health promotion/human performance at Virginia Polytechnic Institute and State University. Prior to pursuing his Doctoral Degree he was a collegiate strength coach.





He is currently developing a protocol for strength training the… Continue

Added by Dr.Ralph Cornwell Jr on July 28, 2010 at 7:45pm — No Comments

Do You Know the Rules?

In or around 1979 Dan Riley introduced Manual Resistance to America, at the National Strength Coaches convention. Dan Riley is the best. Dan was then the Head Strength Coach at Penn State University. He was was

also the Head Strength Coach at the Washington Redskins, the Houston

Texans, and West Point. While with the Redskins, Riley served as an

integral part of three Super Bowl Champions, and four NFC Championships.

While at Penn State they competed for… Continue

Added by Dr.Ralph Cornwell Jr on July 27, 2010 at 4:11pm — 2 Comments

Dynamic Neuromuscular Stabiliazation with Nate Shaw of the AZ Diamondbacks

This week we’re in for a treat. A few weeks back, I had the good fortune to spend a few hours with the Arizona Diamondbacks’ sports medicine and performance team. They’re an incredibly intelligent bunch

of guys who have a strong manual therapy basis, a command of DNS, and

how all of it fits together for baseball players. As DNS is a popular

topic as of late, I had Nate Shaw, their strength coach, put together

some thoughts on the basics of the DNS.

Nate will be a…

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Added by Carson Boddicker on July 27, 2010 at 2:26pm — No Comments

Adaptive Shortening and Elevated Heels



The high heeled shoe has led to much debate, and as I've written about plenty of times, has very little to offer for the avid runner or fitness enthusiast. One argument commonly made concerning shoes with an elevated heel is that over time, the plantar flexors held in a shortened position for long periods of time lead to adaptive shortening. Finally, the claims have been supported specifically with relation to high heel and adaptive shortening of the plantar flexors in this month's Journal… Continue

Added by Carson Boddicker on July 25, 2010 at 3:09pm — No Comments

The Best Neck Machine I ever trained on.

Over the years I have trained my neck on Nautilus, MedX and many other brands. When I first trained my neck on the New Pendulum 6 -way neck I know it was love at first rep. The design is perfect. The strength curve perfect. Even the face pad felt right. We all know as athletes and coaches how important the neck is as far as increased athletic performance. Another reason to train the neck and head region (BTW the Pendulum in my opinion is the only neck… Continue

Added by Dr.Ralph Cornwell Jr on July 24, 2010 at 10:44am — No Comments

Hands in fixed position does innervate the upper tapezius during extension

Having your hands in a fixed position does innervate the upper trapezius based on empirical evidence.More research needs to be done. So back to the lab.…









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Added by Dr.Ralph Cornwell Jr on July 24, 2010 at 12:21am — No Comments

Colgate University Knows How to Train the Head and Neck Musculature of Their Athletes. Gabe Harrington and I worked together at The United States Military Academy at West Point as assistant strength…

Colgate University Knows How to Train the Head and Neck Musculature of Their Athletes.



Gabe Harrington and I worked together at The United States Military Academy at West Point as assistant strength coaches.





It was there that we found that we had both… Continue

Added by Dr.Ralph Cornwell Jr on July 21, 2010 at 3:22pm — No Comments

Mike Gittleson was the Director of Strength & Conditioning at the University of Michigan for 30 years and was a part of 15 Football Championships in that time. He explains, strength training often re…

Mike Gittleson was the Director of Strength & Conditioning at the University of Michigan for 30 years and was a part of 15 Football Championships in that time. He explains, strength training often requires adjustments.



When I began my career I purchased dumbbells. At the time the heaviest dumbbells I could obtain weighed 100 pounds each. I decided to have a special set made that went up to 150 pounds to accommodate some of the stronger… Continue

Added by Dr.Ralph Cornwell Jr on July 20, 2010 at 1:40pm — No Comments

http://info.rogersathletic.com/get-strong/bid/46100/The-Ralph-Cornwell-Files&t=The+Ralph+Cornwell+Files Ralph Cornwell is a Ph.D. candidate in health promotion/human performance at Virginia Polytechn…

http://info.rogersathletic.com/get-strong/bid/46100/The-Ralph-Cornwell-Files&t=The+Ralph+Cornwell+Files

Ralph Cornwell is a Ph.D. candidate in health promotion/human performance at Virginia Polytechnic Institute and State University. Prior to pursuing his Doctoral Degree he was a collegiate strength coach.



He is… Continue

Added by Dr.Ralph Cornwell Jr on July 19, 2010 at 5:00pm — No Comments

Is 1 set enough to grow?

Here is the long awaited answer to the often debated, “Is 1 set enough to grow?”

Are you ready?

Here it comes:

Whether you can stimulate (significant) growth from one set, DEPENDS ON THE SET.

Those of you who like clear cut answers are probably disappointed. However, the answer is just common sense:

If your set is a 20 rep squat with your 10RM load, like in the SuperSquat routine, history has proven…

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Added by Karsten Jensen on July 19, 2010 at 3:07pm — 3 Comments

Is A Picture worth A thousand words?

This summer many high school and college athletes have been coming to my clinic with a variety of injuries. Many of these injuries have occurred in the various gyms where these guys work out. Most of them have chosen, probably because of the bad economy, to work out on their own rather than attending a program where personal trainers and others can supervise.

Unfortunately, many of these athletes have been listening to the 'roid heads that hang out in these places....hence the…

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Added by Larry Warnock. LMT on July 17, 2010 at 4:30pm — No Comments

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