Direct neck training

[Kylelange88]

Hey guys,

Would there ever be a time when you would program direct neck training?

I’ve been helping a highschool wrestler with his lifting and I’m thinking about adding in some neck training given the demands of the sport.

Is this something you would ever advise or do you think he is getting plenty of neck strength from the big 3, similar variations as well as upper back work.

[Jordan Feigenbaum]

I don't think the Big 3 really train the neck that well directly and some direct neck work may be useful for combat/contact sports, sure.

That said, I'm less concerned about this person doing direct neck work and wondering what their actual programming is like, given that they aren't a barbell sport athlete.

[Kylelange88]

Thanks for the reply!

He’s an exceptional wrestler/athlete BUT I realize his training age is still very young! He probably had 3 years of solid training under his belt so I have him still just trying to build his base as wide as possible. He leaves for a college strength and conditioning program at the end of August so my hope is to have him very strong in many different exercises and several different rep schemes.

He currently does a squat variation 3x a week, press variation 3x a week, deadlifts once and power cleans (programmed these because he loves them) 1 time per week.

Accessory movements twice per week Including arms and some extra back work.

Assuming this programming looks ok (given the total volume and intensity is correct) and I wanted to add neck training in on the accessory days.....would you do isometric training and flexion/extension? I’ve seen coaches who say to avoid cervical flexion/extension as it’s “dangerous” . I’m assuming that given your opinion on similar topics that if they are loaded appropriately and progressed intelligently they should be safe.

sorry that got wordy!

[brettkeefer]

Jordan what are some useful exercises you think would train the neck ? And would it be just high rep for a few sets ?

[Jordan Feigenbaum]

Jordan what are some useful exercises you think would train the neck ? And would it be just high rep for a few sets ?

I don't have any specific neck exercises that I think are better than others. Some of this will be equipment dependent, of course. I would start with higher repetition work, yes with relatively low volume and build up from there.

[Jordan Feigenbaum]

Thanks for the reply!

He’s an exceptional wrestler/athlete BUT I realize his training age is still very young! He probably had 3 years of solid training under his belt so I have him still just trying to build his base as wide as possible. He leaves for a college strength and conditioning program at the end of August so my hope is to have him very strong in many different exercises and several different rep schemes.

He currently does a squat variation 3x a week, press variation 3x a week, deadlifts once and power cleans (programmed these because he loves them) 1 time per week.

Accessory movements twice per week Including arms and some extra back work.

Assuming this programming looks ok (given the total volume and intensity is correct) and I wanted to add neck training in on the accessory days.....would you do isometric training and flexion/extension? I’ve seen coaches who say to avoid cervical flexion/extension as it’s “dangerous” . I’m assuming that given your opinion on similar topics that if they are loaded appropriately and progressed intelligently they should be safe.

sorry that got wordy!

Gotcha, the "big 3" thing threw me lol.

I probably would do more flexion extension/lateral flexion stuff depending on what equipment you have. Shrugs would be good too IMO. That said, there are no special exercises that I think are uniquely beneficial here.