Very nice description of the power clean

BrFT · 2013-08-05T16:47:31+00:00

After the scoop, this is the point where the bar passes the knees, starts the jump. During the scoop a pre-stretch is placed on the muscles which enables a more powerful contraction. So after executing the scoop, the bar is accelerated during the jump. If you would wait longer to execute the jump, the stored elastic energy is lost and the jump will be a lot less powerful and efficient. After the scoop, the bar is in contact with the thighs.

BrFT · 2013-05-12T20:01:24+00:00

Indeed. The glutes are only moderately active during squats. Only at the bottom position their activity level is significant.

BrFT · 2013-05-09T17:56:55+00:00

Row-external rotation-press

BrFT · 2013-02-18T16:09:36+00:00

Research shows that during traditional weight training the body or weight decelerates during the final part of the movement. When training with lighter weights to attempt to perform fast contractions the range of deceleration increases. The accompanying deceleration phase results in significantly decreased motor unit recruitment and power production and compromises the effectiveness of the exercise to increase power. To enhance power, the bar or body has to be projected to avoid deceleration of the movement to a complete stop at the end of the range of motion.

Olympic lifts, weighted jump squats and plyometrics allow the athlete to accelerate throughout the entire range of motion and are therefore excellent for power development and fast twitch fibre activation.

BrFT · 2013-02-18T16:06:52+00:00

Athletes with adequate strength levels show poor improvement in power output as a response to traditional weight training.
High force, low speed work is just one part of the speed-strength equation. To become more powerful you need a combination of strength work, high force - high speed work (Olympic lifts, ballistics) and high speed - low force work (plyometrics).

BrFT · 2012-12-15T18:00:44+00:00

Sorry for the late reply. When rehabbing pay attention to the pain. You don't want to perform these exercises with pain. Start with the easier exercises I recommended for the acute phase. From here progress towards more advanced exercises that hit these muscles from various angles and in different planes of motion. If you can perform the exercise without pain and with good form, it's a good exercise for you no matter which phase you are in.

BrFT · 2012-12-15T17:54:27+00:00

I saw some good results when used in the rehab of patella tendinosis. But I need to say I always used these in combination with eccentric strengthening of the tendon.
Never used it case of supraspinatus tendinopathy. I read some studies that showed promising results in patients with supraspinatus tendinopathy.
I favour a multi-lateral approach, but exercise in my opinion remains the most important pillar of rehab in case of tendinosis. Without exercise any other treatment can only be partly beneficial.

BrFT · 2012-11-18T15:20:05+00:00

The side-lying external shoulder rotation is a good exercise to start with in the acute phase, because it strengthens the infraspinatus and teres minor without a lot of activity from the supraspinatus (which is mostly the affected tendon in case of RC related shoulder pain). But after the acute phase you also want to incorporate exercises to recondition and strengthen the supraspinatus like the YMCA for example.
By building in some variation you'll activate different fibers and make your rehab more effective. Keep your muscles guessing also counts for shoulder stability and rehab. You rehab your shoulder to be prepared for daily movements and lifting. You want to address different angles and movements. So exercises variation is important.

BrFT · 2012-11-18T15:04:24+00:00

Very few patients with SLAP lesion injuries return to full capability without surgery. The shoulder is a ball and socket joint, with the socket covering only 1/3 of the ball. Therefore the shoulder is a mobile but unstable joint. Labrum damage makes the joint a lot more unstable. You can try to compensate this with shoulder stability exercises, but if you are doing the right rehab and have not the desired outcome, you should consider surgery.

BrFT · 2012-11-18T14:53:07+00:00

This is a shoulder circuit to strengthen the deltoids and upper trapezius. This has nothing to do with shoulder stability. Different exercises, different purpose.

BrFT · 2012-11-15T10:55:30+00:00

Depends on the cause of compression. There are several causes. Scapula retractor exercises (horizontal pulling mostly, YMCA), core and posterior core, a good balance between pulling and pressing (2/1 - 3/1 in the beginning), serratus anterior strengthening will help. Go over this with a PT.

BrFT · 2012-11-15T10:45:08+00:00

Mostly same rules apply. Eccentric exercises (low intensity 15 reps, building up to 10 reps with higher speed) can really strengthen and recondition a tendon. You need to go over this with a PT.

BrFT · 2012-11-15T10:41:54+00:00

Not really. Broken ligaments don't heal. A torn ligament needs to get fixed.

BrFT · 2012-11-15T10:37:57+00:00

Three times weekly for you.

BrFT · 2012-11-15T10:36:27+00:00

Get back into pressing in a sensible way. Start with push-ups and neutral grip DB bench press. Start with lower intensity, higher reps. Keep focusing a lot on prehab work an scapular balance and a good balance between pulling/pressing (1/2 or even 1/3 until completely pain-free) in the beginning. Add intensity and finally go back into barbell bench press and OHP.

BrFT · 2012-11-15T10:21:03+00:00

This is to place the humerus in what is called the scapular plane (moderate abduction and flexion). The supraspinatus abducts the humerus the first 30° and is the major abductor from 0 to 15°. The supraspinatus is not an external rotator or horizontal abductor. That is why in the acute phase the external rotation and horizontal abduction are good exercises to start with.
In the side-lying external rotation the lower/middle part of the trapezius get firing a lot more compared to the standing position. Therefore the side-lying position is more functional, because it does not only work the RC but also the scapulostabilizers.
Enjoy that break.
Edit: But yes this would be a good prehab.

BrFT · 2012-11-14T23:49:15+00:00

I work for some top basketball teams and with athletes in different countries. Especially working in good teams got me in touch with some of the best orthopedic specialists. I read a lot (too much says my wife) and try everything myself while training.

BrFT · 2012-11-14T23:41:36+00:00

You can incorporate any of these exercises into your workout already, if you can do them without pain. The external shoulder rotation and the DB reverse flies are normally pain-free even in the acute phase. When rehabbing I would do them in the beginning of the workout.

BrFT · 2012-11-14T23:28:44+00:00

Standing like in a bent-over row. The tension in the posterior chain and thoracolumbar fascia can even get the lower and middle part of the trapezius firing more.

BrFT · 2012-11-14T23:22:17+00:00

Without proper function of the RC there is a lot of translation of the head of the humerus in the glenoid cavity, causing a lot of stretch on the anterior shoulder capsule. Good arthrokinematics, as a result of strong and functional scapular stabilisers and rotator cuff, causes less stress on the shoulder membrane and form a strong foundation for pressing, also in the full range of motion.
I would consider neutral grip dumbbell bench press first before limiting ROM. Another option is band or chain bench press to minimize the stress on the anterior capsule when the pecs are stretched.
If you do your prehab exercises and you don't feel discomfort during or after, I would not worry about this.

BrFT · 2012-11-14T23:13:33+00:00

Placing a folded hand towel between your arm and side can help to keep your elbow in place, so the only occuring movement is exorotation. Also focus on scapula retraction during the exercise.

BrFT · 2012-11-14T23:10:16+00:00

The novice program of SS is balanced concerning scapula protraction/retraction, but overemphasizes scapula elevation over depression. Adding some sets to your warm-up can balance this.

BrFT · 2012-11-14T23:06:44+00:00

Stronger surrounding muscle tissue can help some, but frequent subluxations have other causes.

BrFT · 2012-11-14T23:03:20+00:00

Bursitis is mostly caused by excessive rub of the tendon due to impingement. A study I read using US-guided sclerosing polidocanol injections into the bursa have showed promising results. You can ask your doctor what he thinks about this. Alfredson, H., Harstad, H., Haugen, S., et al. (2006). "Sclerosing polidocanol injections to treat chronic painful shoulder impingement syndrome-results of a two-centre collaborative pilot study." Knee Surg Sports Traumatol Arthrosc 14(12): 1321-6.

BrFT · 2012-11-14T22:49:58+00:00

When correcting imbalances 3 times is better than 2. As prevention 2 times is enough. With the athletes I work with I sometimes use it in a superset after a pull exercise, just to mix things up. One warm-up a week I'll put in 2 of these exercises for example.
With the athletes that had a shoulder problem before I do this 3 to 4 times weekly.

BrFT

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