Athletes in high-impact contact sports like rugby, football, and combat sports looking to reduce concussion risk and improve cervical stability.
Estimated Daily Calories
2500 kcal
Protein Target
"Focus on 'bracing' the neck by creating tension in the traps and deep cervical flexors before impact; never train to failure with heavy weights, as neck fatigue increases injury risk during contact."
Start with 2-3 sessions per week to allow for recovery, as the cervical muscles are sensitive to overtraining.
While it cannot prevent all concussions, increased neck strength and bracing awareness help reduce head acceleration during impact, which is a key factor in injury severity.
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