I have been struggling with my upperbody training due to horrbile shoulders and am considering dropping it all together except for some light rows and occasional chins. Im wondering how this will effect my speed training.
I know it has been stated that it should allow CNS reserves to be used more on other aspects, but even so i dont think i could increase the volume or intensity with the rest of the training.
Also, what could be used as a method of potentiation during tapering. Im well aware of the bench press, are there any other substitutes that do not require pressing?
Of course you can succeed without upper body weight training…
For the tapper question, still the same answer…many did It without
I think a better question would be, what can I do to heal my shoulders as fast as possible?
Where does It hurt?
Diagnostic already made?
Professional treatment?
Take care of what is more important first, then ask other questions…
Charlie, Dan Pfaff, John Smith, and so many other sprint coaches have talked about the need to have not just a strong upper body, but a healthy and unrestricted upper body to optimize sprinting. If you have serious shoulder issues, addressing those should be a priority not just so you can continue weights, but so that you can maximize your sprinting abilities and long term health as well.
Well i tore my lambrum in my left shoulder 2 years ago. I never had surgery because i didnt want to take time away from my training. But this is not really where i get the most pain. Both shoulders front, back, sides have pain in most movements. I’ve tried low volume for a while, taking breaks, working on rotator cuffs etc. they do not seem to respond. Ive never felt like the medical route worked well. Ive done physical therapy two seprate times for my left shoulder at two different places with no positive results. I’ve had MRIs,x-rays,contrast MRIs, and mulitiplpe opinoins. Three different doctors one of which is the top sports medicine doctor in boston. One said surgery, but he told me i didnt need to.
I know it has been done in the past and i can still improve, but one of the reasons it worries me is because i know so many coaches who think strength in the upper body is extremely important.
From my experience, 100% of people i train have so far had shoulder issues. however, that does not mean that they suffered shoulder pain…
they typically suffered lack of range of motion in the shoulder however. That leads to the Small useful muscles becoming even more underdeveloped when doing weights, causing the scapular to become even more rigid thereby causing less and less range of motion - thus leading to Pain and injury.
So basically, you need to loosen up these little stabilizing muscles with exercises and therepy work.
im sure if you ask around you can find somebody close by who can diagnose what exercises you need and the best therapy solution.
1-Balance of strength between antagonist/agonist
2-Mobility/flexibility
3-Work load/underrecovery
4-The presence of postural problems such as thoracic kyphosis / winged scapula / humeral internal rotation / protracted shoulders
5-The presence of past soft tissues injuries (Trigger Point & Adhesions)
6-Every day activity and postural habits
7-Structural balance in training volume/intensity
8- Structural problems such as Leg Length Discrepancy and acromion shape
I have seen MANY therapist taking care of all those 8 factors and forget the simple sleep position. Sleeping on your side can’t be ok for your shoulders, same thing if your sleep on your stomach…
Holy bananas batman…
Did i come across as rather condescending? Forgive me if i did.
Perhaps i left out a word “help”
as in
(sleeping on your back should help solve … )
Don’t have a bad day on my behalf, it was not my goal
This is so true, I am suffering from a shoulder injury right now, I can still sprint but not at the top of my game. Should I increase other elements of my program (squats, power cleans etc) during the season?
my experience has been that although the lack of upperbody training has freed up CNS reserves i was and am still unable to handle excessive high vol/int. loads in other aspects of training. My cleans, sqauts etc. remained the same. what is your injury. and if your times are imporving then stick with what you are doing and try to bring up other areas maybe it will wokr for you
I strained my shoulder muscle during block work about 2 weeks ago, still can’t bench press nor perform MB throws. My season starts next week so I am thinking about adding in some heavy pullups and rows with other aux upper body work.