Vilgefortz Posted September 15, 2017 Posted September 15, 2017 Hi! I've been using Emmet's advice of 100 band bicep curls and 100 band tricep extensions post workout to completely get rid of elbow and bicep tendonitis and i was wondering if there is something similar for anterior delt, teres and infraspinatus. Infraspinatus and teres are always super sore and inflamed i think for quite a long while after pulling day. Ii warm up properly and do cuban rotations for conditioning but still not much improvement.
dannyg Posted September 22, 2017 Posted September 22, 2017 (edited) What kind of exercises are you doing in your pull day? Are you talking rings and gymnastics training? Or more barbell based? (or other?) What grip are you using? Underhand or Overhand? (Or mixed or parallel?) Reading you past posts I see you do Judo - When I was grappling, my external rotators were always tired from grip fighting or battling for underhooks (as the movement is very external rotation heavy). Are you doing any soft tissue work on them with a ball? As I mentioned in another post, I used to do modified wall slides - involving laying on the ground in a supine position and using the backs on my hands to push my upper back and head off the ground. (I can take a photo if you want) Are you doing any grip work? I can look for the studies if you want (I use Zotero and have a lot of references saved up), but there is decent evidence that gripping strongly increases rotator cuff activity. If you're training these separately it's quite easy to tire out you shoulders, especially if you're not programming in any deloading. If you have a relatively weak grip, it might be rotator cuff. If you have a decent grip, you might not be allowing sufficient time for recovery. One such study link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4950463/ The body isn't built when you train, it's build when you rest. You stimulate the tissues, and then they grow. Are you recovering enough? I don't know enough about your situation but I usually suggest a deload week for people who like to attack problems by doing more work. Seriously though if you're compressing the neuro-vascular supply, if might be affecting the recovery. How are your upper trapezius, supraspinatus, c5/6 doing? https://images.radiopaedia.org/images/8632843/d3bff0510ebeb2b22f9e959891040d.jpg Edited September 22, 2017 by dannyg Added some links
Vilgefortz Posted October 7, 2017 Author Posted October 7, 2017 Didn't see someone replied, sorry For pulling work, I'm currently doing lowering into advanced tuck front lever negatives, ido portal's arching hang and pull ups from that position. I'm mostly using overhand lately. I do some soft tissue that Kelly Starrett suggested for rotator cuff. I can hang for 2 min+ with 2 hands but have problems on 1 arm hanging with my left hand, got injured a couple of times from spinning in that position cause i have to bend my knees on my low pull-up bar. I think the upper traps are doing fine since i can tuck planche for 2-3 sec with protracted scapula, i'm assuming they are used in that. I do Krav Maga and it has some judo in it but i mostly use the rotator cuff for straight and circular punches with 2kg weights in the range of 500 reps, once or maybe twice a week. I try to follow this schedule: straight arm day planche/lever, bent arm push/pull day, legs jumping, squats and mobility day, then one day break and repeat. I also do krav maga 3 hrs a day 4 days a week but probably only one day is hard for the arms, the rest kill the legs . I usually work out 1 hour and a half with warm-up included but i do longer pauses between sets 3-4 min and work in low rep range. The rotator cuff has been flaring up even with 4000 calories a day and excellent diet if you were wondering about that and it was also the elbows case until i started doing 100 bicep and tricep curls after each workout. So i'm thinking if i could get a ton of blood in there without irritating it further...
dannyg Posted October 7, 2017 Posted October 7, 2017 Quote I do Krav Maga and it has some judo in it but i mostly use the rotator cuff for straight and circular punches with 2kg weights in the range of 500 reps, once or maybe twice a week. Might I ask why you're loading punches with weights? Do you have a heavy bag to work on? Or a grappling dummy to throw? I've never been a fan of practicing punches with weights - it defeats the point of developing fast, snappy punches. Krav Maga with Judo? are you wearing a gi? Or are you grappling in normal clothes? Shadow boxing / Bag work are staples of boxing training and are really useful practices. Are you able to drop the weights and try that? It might help. Maybe adding in activities like Turkish Get-ups or Kettle bell arm-bars might be helpful for you RC. I am just thinking that making your body do *more* might not be useful to recovery though. Regardless of diet.
Vilgefortz Posted October 7, 2017 Author Posted October 7, 2017 Yes i wear a gi. Original Krav Maga, as created by Imi Lichtenfeld and still taught in the school of Bukan, not the one taught in the US from those "million level red belt" liars, has some judo in it. Mainly the basic throws, O goshi, o guruma, oki goshi etc. should you ever get into that situation. I also punch something similar to a bag half the time. When i mean punching with weights, i mean hitting as fast as possible and pulling the weight back towards you as fast as you can so not just working through the movement with weight added on. I mean my punches are pretty fast but you might be right and it might just be the work i do home. Anyways, the defenses used in krav maga don't really require you to punch Pacquiao fast, you just have to land the punch once the opponent fucks up with the attack. Some reps, sets and weight recommendation for the get-ups and arm bars? Ty!
dannyg Posted October 8, 2017 Posted October 8, 2017 Yeah I guessed that's what you're doing with weights. I know it might feel good, but it can only really help with striking if you know what you're doing: Steve Morris is an excellent example who uses light weight to punch with and he is scaryyyyy. http://morrisnoholdsbarred.com/letters-weight-training-for-fighters/ (Last 4 paragraphs are about this) I suggest you check out some of his stuff. I get that you're punching for Krav, not boxing... but boxing is a great art to practice. Practicing it well will dramatically improve your striking. (A good lead hook can dismantle an opponents defences). I'm unsure if you're training for Krav Maga as an art, or training to fight/self defence etc Also - no Osoto Gari or Seoi Nage? What about a nice Deashi Harai? haha. I love grappling arts and in my experience most people reallllllyyy suck at grip/hand fighting as they don't do enough live practice. Set/Rep recommendations.. haha. I have no idea what you're capable of. Do a little research and try it out! Learnt the Turkish Get up using a shoe or bottle of water first.
Vilgefortz Posted October 19, 2017 Author Posted October 19, 2017 I don't really know about osoto gari or seoi nage since judo is only practiced at green belt+ and i'll get mine in a couple of months only. From what i know, Imi only put a few ground techniques in and he was 5th dan judo and was great at greco roman fightings, so maybe that's the most he found necessary? We are taught you never wanna get to the ground because sure in bjj you get anyone down and choke him or whatever, but what about his friend that will kick you in the head? Iirc, Krav maga was designed initially as a self defense based on a martial art but later on turned into a martial art based on self defense. It's based on self defense meaning the purpose is to train to hurt other bad people, unlike the japanese arts. Imi had great respect for the Japanese masters (hence the judo Kimono and the same belt system) and wanted to create a martial art of the Israeli people. Since guys from Israel don't really have retreat in their vocabulary, only advancing to the back :)) in KM you also only go to and with the opponent regardless of the circumstances. I tried turkish getups with 8kg kettlebell, they are hard as hell man. I suspect some flexibility issues at the bottom.
Florian Posted October 21, 2017 Posted October 21, 2017 My advise would be (excuse me if something I write is just self-evident for you; just some thoughts, which helped me and might help you): If you can, generally, make sure to wait until your soreness and inflammation is gone before you start your next (strength) workout. If that is not going to happen and you train nonetheless, it will probably get worse. If you're doing this, always track your reps and sets and how you feel doing them. Always make sure to keep perfect form. If you cannot keep perfect form for one rep, the exercise is too hard for you and you should do it a bit easier. Don't increase your intensity/duration/load/sets/reps/whatever every workout, even IF you feel, that your actual schedule is getting too easy for you. Work one to four weeks through this phase of "too easy", then increase slowely. This will create a safe cycle and gives your connective tissue time to adapt, which is healing much slower than muscle tissue. Concerning your shoulders. You may try to do high reps of shoulder rolls. You can do them with very light-bands too (for example, you can stand on it with your foot while holding it in your hand and rolling your shoulder slowly and smooth into one direction for many reps and then into the other direction. Specifically the shoulders may respond better to your workout if you spend more time warming them up a bit. You could try yuris band sequence. I recommend this article from Jane Crane too. Those "boring" band exercises you can do with very light bands and very high reps too. Not to mention, that you shouldn't forget to stretch the area after your workout. If I understand you right, you train straight arm strength at one day and right at the next day you train bent arm (pulling/pushing) strength? I wouldn't do this. Instead, I would either do the straight and bent arm workout at the same day or keep about two days of rest between.
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