Workout of the Day:
Back Squat
3-3-3-3
and then,
Tabata Mash-Up: Anti-Rotation
Lateral Jumps (24″ bench)
One-Arm KB Swings
Burpees
One-Arm DB Thrusters
Prehab: Stabilizing the Shoulder
Written by Calvin Sun
Good shoulder health is essential to any athlete. Presses, jerks, snatches, handstand push-ups, and overhead squats all require healthy shoulders to be performed correctly. We can avoid many of the common issues and injuries by properly warming up the shoulder as well as doing a few prehab exercises. In this series, we’ll cover a few exercises that help to prevent injury by improving the function of the musculature of the upper back, such as the rhomboids and the middle and lower fibers of the trapezius.
“Y”
- To perform Y’s, start by lying face down in a prone position.
- Reach out with your arms forming a “Y” with your body.
- Make fists with your hands and keep your thumbs pointed upward.
- Keeping your head neutral, lift your arms off the ground by initiating the movement from your scapulae.
- Focus on sliding the shoulder blades back and down.
Common faults:
- Lifting the chest and overextension of the C-spine
- Lifting the arms and legs off the ground (this is not a back extension)
Try to perform 10-15 repetitions for 1-2 or sets before or after your next workout as part of a mobility program. This exercise can also be performed from a bent position or on a box with some light dumbbells. If you still aren’t sure as to how you should incorporate this into your pre- or post-workout regime, feel free to schedule an appointment with a coach today to help design a program specifically tailored to your needs.
Tags: Prehab
That Y-finish is not tactical. The area under the curve sucks
In 1968 (Pat) O’Shea developed a system that he designated “aerobic” weight training. He commented that it was based on the two principles developed by Cooper relative to aerobic training and the development of circulo-respiratory endurance:
(a) If the exercise develops a heart rate of 150 beats per minute or higher, the development effects begin five minutes after the activity starts and continues as long as the activity is performed
(b) If the activity does not develop a sustained heart rate of 150 beats per minute, the activity must be continued considerably longer than five minutes, such as long distance running, cycling, etc.
O’Shea’s system is based on a circuit interval training approach, with progressive increases in the amount of resistance used in the exercises … his research reflected that students participating in the program reached a sustained rate of 154 beats per minute for 20 minutes, and the group registered significant improvement in cardio-vascular fitness over an eight-week period.
Several years ago the writer designed a group of weight training routines to develop circulo-respiratory endurance in Olympic weight lifters. The interval training principle was employed, using weights in the 10-30 percent range of maximum with a progressive increase in repetitions (20 to 40) on each exercise for two sets and with varying rest periods of one to three minutes between sets and exercises.
Ten exercises at one station composed a routine. The exercises used were Olympic lift skill movements (press, snatch, clean and jerk) and explosive weight training assistance movements (jumping squats, etc.) interspersed with one stationary running exercise. It took 35 to 45 minutes to complete the entire routine.
Pulse rates during a routine ranged from 122 to 185 during the entire period which is in the pulse range recommended by Gerschler for use with interval training programs for runners. The routines developed physiological aspects of both aerobic and anaerobic endurance.
The preceding paragraphs are excerpted from John Jesse’s remarkable book titled “Wrestling Physical Conditioning Encyclopedia, published by The Athletic Press, Pasadena, CA, in 1974.
I’ve been looking for that book…
that’s Mark for you… a man of few words. he can negate or affirm any statement cited by any published article with just 6 words and an elipse
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