I am going to put up some specific information on the neck strengthening work we do specifically for Front Row players in rugby. I know not everyone is interested in rugby put I usually do some and by some I mean a little neck strengthening work with all my athletes at various stages. One of the reasons that I think this is important is because I think it is really important for all contact sports. I have been doing a lot of neck strengthening work myself because I think it is really important for MMA.
Neck Strength Targets
Extension (Pushing Backwards)
General = 50kgs
Front Row = 80kgs
Flexion (Pulling Forward)
General = 30kgs
Front Row = 60kgs
Side Flexion (Pushing to the side)
General = 45kg
Front Row = 80kgs
You should aim to have your Flexion strength approximately 60% of your extension strength.
Obviously the Left and Right side should be reasonably equal.
Your Extension strength should be reasonably equal to your Side Flexion strength.
What I am going to do is to put some videos together tomorrow of the static and dynamic neck strengthening exercises that we do.
On Thursday I hope to post some video of the neck strength testing with Dave Lyons the physiotherapist with whom I work closely.
I will also see if the lads mind me posting their testing results…basically I’m going to post them anyway but it is nice to make them feel like they have some input on the subject.
I thought I would post my latest results up first:
Extension = 49.90kg
Flexion = 28.56kg
Side Flexion (Left) = 36.46kg
Side Flexion (Right) = 27.04kg
So as you can see…I have issues. We’ll see how I go actually addressing them over the coming months.
I will post some other results up just to give you an idea of where the lads stand in comparison.