KRUCIAL

NECK TRAINING GUIDE

Issue 001: Aug 2023 | @combat.therapist

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KRUCIAL
WELCOME TO THE

NECK TRAINING GUIDE

PH A SE 1
MOVEMENT PREPARATION PHASE (2-4 WEEKS)

SESSION 1

EXERCISE SETS REPS / TIME PLAY

Seated Neck Retraction Isometrics 2 10 - 60 seconds

Neck Flexion & Extension CARs 2 20 - 30 repetitions

Neck Rotation CARs 2 20 - 30 repetitions

SESSION 2

EXERCISE SETS REPS / TIME PLAY

Supine Neck Isometric Holds 2 10 - 60 seconds

Neck Lateral Flexion CARs 2 20-30 repetitions

Prone Neck Extension Isometrics 2 10 - 60 seconds

Neck Half Circle CARs 2 20 - 30 repetitions

PH A SE 2
BANDED ISOMETRICS (4-6 WEEKS)

SESSION 1

EXERCISE SETS REPS / TIME PLAY

5 - 10 reps
Banded Neck Flexion Isometric 2
5 - 10 second holds

Neck Rotation CARs 2 20 - 30 repetitions

5 - 10 reps
Banded Neck Extension Isometric 2
5 - 10 second holds

Neck Flexion & Extension CARs 2 20 - 30 repetitions

SESSION 2

EXERCISE SETS REPS / TIME PLAY

Banded Lateral Flexion Isometric 2 15-60 seconds (each side)

Neck Half Circle CARs 2 20 - 30 repetitions

Seated Neck Retraction Isometric 2 30 - 60 seconds

Neck Lateral Flexion CARs 2 20 - 30 repetitions

PH A SE 3
BAND RESISTANCE (4-8 WEEKS)

SESSION 1

EXERCISE SETS REPS / TIME PLAY

Bodyweight Neck Extension 2 2 sets of 8-20 reps

Bodyweight Prone Neck Rotation 2 2 sets of 8-20 reps

Neck Half Circle CARs 2 20 - 30 repetitions

Neck Lateral Flexion CARs 2 20 - 30 repetitions

SESSION 2

EXERCISE SETS REPS / TIME PLAY

Bodyweight Neck Flexion 2 8-20 repetitions

Bodyweight Lateral Flexion 2 8-20 repetitions

Neck Flexion & Extension CARs 2 20-30 repetitions

Neck Rotation CARs 2 20-30 repetitions

PH A SE 4
RESISTANCE ISOMETRICS (4-8 WEEKS)

SESSION 1

EXERCISE SETS REPS / TIME PLAY

Banded Lateral Flexion (with Extension Resistance) 2 8-20 repetitions

Banded Head Nods (with Lateral Resistance) 2 8-20 repetitions

Neck Flexion & Extension CARs 2 20 - 30 repetitions

Neck Rotation CARs 2 20 - 30 repetitions

SESSION 2

EXERCISE SETS REPS / TIME PLAY

5-15 repetitions
Neck Lateral Flexion Overcoming Isometric 2 5-10 second push
at 80-100% (each side)

5-15 repetitions
Neck Flexion Overcoming Isometric 2 5-10 second push
at 80-100% (each side)

Neck Half Circle CARs 2 20-30 repetitions

Neck Lateral Flexion CARs 2 20-30 repetitions

PH A SE 5
LOADED TRAINING (4-12 WEEKS)

SESSION 1

EXERCISE SETS REPS / TIME PLAY

Neck Flexion & Extension CARs 2 20-30 repetitions

Supine Neck Bridge (on bench) 2 30-60 second holds

Plated Neck Flexion 2 15-20 repetitions

Plated Lateral Neck Flexion 2 15-20 repetitions (each side)

SESSION 2

EXERCISE SETS REPS / TIME PLAY

Neck Half Circle CARs 2 20-30 repetitions

Banded Neck Rotations with Extension Resistance 2 15-20 repetitions

Plate Loaded Neck Extensions 2 15-20 repetitions

Neck Lateral Flexion CARs 2 20-30 repetitions

PH A SE 6
NECK ROBUSTNESS & STABILIZATION
(4-12 WEEKS)

SESSION 1

EXERCISE SETS REPS / TIME PLAY

Neck Flexion & Extension CARs 2 20-30 repetitions

Prone Neck Bridge 2 30-60 second holds

Plated Neck Flexion 2 8-15 repetitions

Plated Lateral Neck Flexion 2 8-15 repetitions (each side)

EXERCISE
SESSION 2

SETS REPS / TIME PLAY

Neck Half Circle CARs 2 20-30 repetitions

Banded Neck Rotations with Extension Resistance 2 15-20 repetitions

Neck Lateral Flexion CARs 2 20-30 repetitions

Plate Loaded Neck Extensions 2 15-20 repetitions

PH A SE 8
POWER & RATE OF FORCE DEVELOPMENT
ADVANCED

SESSION 1

EXERCISE SETS REPS / TIME PLAY

Neck Flexion & Extension CARs 2 20-30 repetitions

Neck Harness Banded Drop Catches 2 5-10 repetitions

Swisse Ball Wrestler’s Bridge 2 6-20 repetitions

SESSION 2

EXERCISE SETS REPS / TIME PLAY

Neck Half Circle CARs 2 20-30 repetitions

Neck Lateral Flexion CARs 2 20-30 repetitions (each side)

Momentum OR Wrestler’s Swiss Ball Neck Bridge 2 5-10 repetitions

PH A SE 9
YOKED ATHLETE SERIES

SESSION 1

EXERCISE SETS REPS / TIME PLAY

Neck Flexion & Extension CARs 2 20-30 repetitions

Dumbbell Lateral Flexion Tractions 2 10-15 repetitions (each side)

Tricep Rope Upright Row Or Trap Bar High Pull 2 8-15 repetitions

Plated Neck Flexion 2 8-15 repetitions

Plated Lateral Neck Flexion 2 8-15 repetitions (each side)

SESSION 2

EXERCISE SETS REPS / TIME PLAY

Neck Half Circle CARs 2 20-30 repetitions

Neck Lateral Flexion CARs 2 20-30 repetitions

Plate Loaded Neck Extensions 2 8-15 repetitions

8-20 repetitions
Trap Bar Shrugs 2
(5 second hold at bottom)
BONUS COMBAT READY PHASE

SUBMISSION SPECIALIST BONUS EXERCISES

EXERCISE SETS REPS / TIME PLAY

Half Bridge Neck Rolls 2 10-30 repetitions

Long Lever Prone Bridge Variations 2 10-60 seconds

Weighted Supine Neck Bridge 2 10-60 seconds

BONUS COMBAT READY PHASE

STRIKING SPECIALIST BONUS EXERCISES

EXERCISE SETS REPS / TIME PLAY

Lateral Step Banded RFD’s 2 10-20 repetitions (each side)

10-20 repetitions (each side)

Forward Step Banded RFD’s 2
(Orthodox & Southpaw)
THANK YOU FOR COMPLETING
KRUCIAL NECK TRAINING PROGRAM
Please share this with your fellow sparring partners, your combat sports gyms.

Combat sports have changed my life, and this is me giving back to the community who has given me so much. I want these programs
to be used in martial arts gyms around the world, so please spread the program and the message. Neck training is crucial, even for
those that are only doing bodybuilding in the gym. A strong neck could save your life. Thank you for your ongoing support, without it I
would not be able to do what I do. It also keeps pushing me to become a better injury rehab & high performance consultant.

THERE'S MORE!

For those of you that want to stay at the cutting edge of injury & combat sports performance I have created the following:

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FEEDBACK

Your feedback is invaluable to us. If you have any comments or suggestions on how we could improve Kruical Neck Training, please
feel free to reach out. Your insights will help us refine our programs and better serve athletes like you.

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DISCLAIMER

This training guide is provided for informational and educational purposes only and is not intended as a substitute for the advice and supervision of a
qualified healthcare professional.

While I, Jack Krucial, am a fully accredited Physiotherapist, this is not intended to replace individualized advice and supervision. Correct form and
execution of exercises, which are crucial to safety and effectiveness, cannot be guaranteed without individual supervision.

We strongly recommend that you consult with a physician or other healthcare provider before beginning any new exercise program, particularly if you
have any pre-existing health concerns or suspect that there may be risks involved in your use of this neck training program.

The exercises should be performed in a safe and controlled manner. If at any point during your workout you experience faintness, dizziness, or physical
discomfort, you should stop immediately and consult a physician.

By using this Guide, you acknowledge and agree that you do so at your own risk. This includes the risk of injury to yourself, for which the creators,
owners, and distributors of this Guide shall not be liable.

You agree to release and discharge me, Jack Krucial, along with any other creators, owners, and distributors of this neck training program, from any
and all claims or causes of action, known or unknown, arising out of your use of this training program.