Coach Sonnon What about...

[Combat Student]

Neck Nod with twist. This is where you lie supine & raise chin to chest repeatedly then once desired number of reps is reached you turn your head back & forth from the chin tpwards chest position. I've been doing these for this month and I recently got 100 nods & 100 twist from what I call extended ROM(you lie on a bench for more range of motion). I will have to add the Neck Roll in maybe on in between days. These seem like it would be hard to injure yourself on. The high reps would build lots of endurance for the neck.
What is your opinion?
Jim

[Scott Sonnon]

Jim,

To what end / for what purpose do you intend to increase local muscular endurance in neck nods and twists?

[Combat Student]

Supposedly this is an "old boxer's exercise" that helps when taking a punch. I'm not sure I can see that, but I train many females who have to stop on swiss ball crunches & other ab exercises due to their necks giving out. I was testing the nod w/twist to see if I thought it would help. I seldom have neck fatigue, but often hear this complaint from clients (both male & female) & was hoping to eliminate this complaint. Plus I wanted to find a way to strengthen the neck as safely as I could since the bridging seemed kind of dangerous & a neck harness work for me.
Jim

[Scott Sonnon]

For boxing shock absorption, I think there are better methods which are more skill based than conditioning based. Read my Musing on "Armor vs. Agility."

As an assistance exercise to help with crunches, it would seem that an isometric hold would transfer over better than flexion and extension.

For advanced athletes such as yourself, as from feats of strength, there are more time efficient methods of neck strengthening with greater yield in multiple attribute development - such as the Neck Roll from Body-Flow.

From a health perspective, I would be concerned if such high volume in limited ROM would lend itself to repetitive stress in the cervical vertebrae.

If you're determined on exploring it, then I'd suggest you flip over prone, and do head extensions away from gravity in order to keep the work symmetrical (plus on your sides turning away from gravity; flip, then opposite side.)

Keep me apprised of your discoveries.

[Combat Student]

Scott,
I have done it prone a few times & have considered doing it on the sides. I will go ahead & experiment a little longer and use the prone full ROM & side full ROM. This should equal out any possible imbalances. Then I will add the neck roll. I know you aren't much on reps, but about how many times should I do the neck roll in each direction?
Thanks,
Jim

[Scott Sonnon]

If maintenance training, nothing more than 3-5 slow and smooth repetitions a day is necessary.