neck training

[kaisermetal]

hi coach, i know you always say: "if you change anything in the program you are not doing SS."

But i would like to add some neck training is that possible? i'll plan to be back to my sport just when i hit a 310lbs squat so i still got a long way to go, but would it mess with the program if i put neck training after it?

plus: i don't understand, i'm deadlifting pretty good, still i can't fucking do 10 pull-ups.

[Mark Rippetoe]

You can do some neck training without hurting the rest of your program. Most people don't need to, but if you're doing MMA or playing football it could be necessary. But your pullup problems is probably due to your bodyweight.

[kaisermetal]

thanks mark, SS saved my career.

maybe i'm just a wuss with pullups i only weight 190lbs

[zephed56]

Get a doorway pull up bar and just go at the fucking lift like a madman. Look up the grease the groove training protocol. Basically you do lowish rep sets leaving a lot in the tank, and do a lot of sets spread out through the day to get your total volume. It should enable you to stay fresher and get more work in.

Which reminds me, I've got to bang out a set right now.

[Mark Rippetoe]

I sincerely hope your career was worth saving. And the pullup deal will prolly respond as Zeph suggests. My PR is 20 at ~210, so you can get caught up.

[djl236]

I sincerely hope your career was worth saving. And the pullup deal will prolly respond as Zeph suggests. My PR is 20 at ~210, so you can get caught up.

Very nice Coach. I can still knock out about 21-22 deadhang pullups at 205 (23 on a good day). PR for deadhangs is 28 at a BW of about 170. It was on the PFT I took for the Marine Corps

Kaiser, what worked for me to get my pullups up when I knew I wanted to go to OCS was a simple pyramid scheme I did (and still do) once a day similar to greasing the grove, every day first thing in the AM (I have a bar at home).


If your peaking at 10-11 (and I know you're not but its not hard to adjust this based on your max),

Do 9-8-7-6-6 with a minute rest in between. Once a day. Every day.

Once you can do that set with ease...up it one rep.

10-9-8-7-7 with a minute rest in between. Once a day.

Once you can do this set with ease...up it one rep.

11-10-9-8-8 with a minute rest in between, Once a day.

Once you can do that set with ease...up it one rep.

12-11-10-9-9...by the time you can do this set WITH RELATIVE EASE...you should be able to crank out 20 pullups no sweat. Do these dead hang too. Don't cheat yourself.

[Dave M]

Anyone have good recommendations on neck work? Back when I was doing a little boxing I was interested in doing more neck work but never was sure what was a decent use of my time.

[Mark Rippetoe]

I don't really do any neck work, but if i were going to I'd probably have to get a harness and do the standard 4-way flexion thing.

[jeremyfirth]

I like doing a bridge for neck work. No extra equipment required. Here's a link to what I'm talking about:

Wrestlers Bridge Progressions

I grew up wrestling, so this is pretty much a daily routine for me. I currently bridge with my 30 pound daughter sitting on my stomach, and while holding two 8 kg kettlebells.