036 : 009 STRENGTH ENDURANCE + FUNKY ANGLES
I posted a video last week talking about non-traditional strength training. What I mean by that is exercise selection in some cases but mostly it is an idea that when you train specific musculature or tissue, you are conscious of what you are trying to do, NOT just doing an exercise and expecting it to have an effect. Where traditional methods come back into play are the ways you can affect tissue through intensity. This is the difference between what most people think they are doing when they are “mobilizing” and the aspect that would actually make it effective, AKA: contraction rate. This movement I used with Sam Elias when he came in looking to improve his shoulder strength which he felt was a bit deficient on one side. The idea is to put the shoulder and chest under tension and then move around the capsule of the shoulder to find weak areas. In reality, it looks like you are doing a face-down, one-sided snow angel. The total time under tension might be only 15-30 sec. I would say if it’s more than this you aren’t exploring “correctly.” The most common error is in shifting onto the stable isometric side when the player should be seeking to push into the dynamic loading. The other movement is a play on it with some additional core work.
PreFatigue:
3x10 of each:
Work:
3x5 Shoulder CARs
PAIL/RAIL Extension and Flexion
3x5 Reverse rollouts with a barbell (seated controlled shoulder flexion)
then
3 sets Constant Tension Archer Push up on roller
5x Roller Roll-outs, single side, full extension between
then
3 Rounds NFT
10-15x Funky Bench Press @ heavy + 30sec hold at top
20x Cable/Band Lat pull downs (heavy)
Flow:
These are straight sets or super sets in most cases with the rest determined by the player. Work through each segment with a total focus on the movement. If it is your first time trying these movements, don’t pay attention the reps required as much as what the movement feels like and where/if you are limited.
