NECK STRENGTH

Fortitude Gym HQ

Strength & Conditioning
Coach
Sal Alosi

A chain is only as strong as its weakest link. Team sport and grappling athletes cannot afford to have a weak neck when it comes to performance and injury prevention.. We like to focus on this area as part of our warmup on upper body training sessions. In this program we focus on eccentric, isometric, and dynamic strength while addressing flexion, extension, lateral flexion, and rotation. Placing an emphasis on full range of motion movements will enhance our quality of work and improve our resistance to injury. This 12-week program is a perfect addition to all of our strength training programs.

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Critical Program Design
Placing an emphasis on areas often neglected in general program design will enhance our quality of work and improve our resistance to injury for all athletes
Features
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Access to elite level coaches
Get access to 20+ years of experience at the collegiate & professional level at your fingertips!
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Programming 2 days per week
Targeted work aimed at improving neck circumference & range of motion.
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Exercise Video Guidance
Custom instructional videos to guide your practice and make execution easy.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, all through our app.
Equipment
Required
Iron Neck // Weight Plate // Light Band
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Sample Week
Week 1 of 12-week program
Sunday
NECK: Week 1 Day 1

Prep

A

Warmup: Neck A

Perform 5-10 Reps Of Each Movement: Flexion / Extension Lateral Flexion Rotation Diagonal Circles

B1

Neck: Flexion: Plate

3 x 5

B2

Neck: Extension: Band

3 x 5

B3

Neck: Lat Flex: Plate

3 x 5

B4

Iron Neck: 360 Spin

3 x 5

Recovery

C

Post Stretch: Neck A

Hold Each Position For 20sec Each: Flexion Extension Rotation Lateral Flexion w/ DB

Wednesday
NECK: Week 1 Day 4

Prep

A

Warmup: Neck A

Perform 5-10 Reps Of Each Movement: Flexion / Extension Lateral Flexion Rotation Diagonal Circles

B1

Neck: Flexion: Plate

3 x 5

B2

Neck: Extension: Band

3 x 5

B3

Neck: Lat Flex: Plate

3 x 5

B4

Iron Neck: 360 Spin

3 x 5

Recovery

C

Post Stretch: Neck A

Hold Each Position For 20sec Each: Flexion Extension Rotation Lateral Flexion w/ DB

Coach
coach-avatar Sal Alosi

Sal Alosi has been a leader in the Strength & Conditioning field for the past 20 years working in private, collegiate, and professional settings. Most notably, Sal spent 6 years at UCLA where he developed 31 NFL draft pics, including 6 first rounders. Coach is currently the Founder & Head Coach at Fortitude Gym HQ in Chandler, Arizona.

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Don't Be A Pencil Neck

Increase neck circumference and range of motion and improve your ability to resist injury!

Get NECK STRENGTH
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NECK STRENGTH