Undulating Periodization

I just put up an article I was asked to write for a print magazine in the Q&A/articles section of the website. You can read it here Periodization of the Undulating Type read more 2 comments

Shoulders - One More Time

So in the first of my two blog posts about shoulders I had mentioned that I'd post up what I have been doing for my own shoulder rehab - with full success I might add. It looks like this: 1. Thoracic Extensions on a Foam Roller 2. Shoulder Dislocations 3. Supine One-Arm Dumbbell Protractions and/or Scapular Push Ups 4. Behind-the-Neck Band Pull Aparts and/or Scapular Wall Slides 5. Prone Internal Rotations 6. Prone Trap Raises I would do this as often as I could - it was nearly daily. I was doing 10-15 reps of each movement, sometimes two sets. I put together a youtube clip of the above exercises just in case you don't know what some of them are. I couldn't convert the Scapular... read more 4 comments

Shoulder Health and Postural Correction Breaks

Ok, back with more on the shoulder issues ... Some more key points: We always hear about doing the right things in the gym, but what we're doing outside of the gym is arguably just as, if not more, important. Think about it. How long do you train? An hour? Contrast that to the other 23 hours of the day. Your body is going to adapt to what you do most often. For example, if you have a sit down/desk/computer job, you're going to have postural adaptations that are going to influence everything discussed in the previous blog post. Tissues can adapt in as little as 15-20 minutes so if you fall into the above category (I do), a good recommendation... read more 6 comments

Shoulder Injuries / PreHab / ReHab

So let me say right out of the gates that I am far from an expert on rehab, injuries, the shoulder, etc. Definitely a field outside of my area of expertise. However, being someone who has periodically run into shoulder issues, as recently as the last training month, I've been doing my fair share of reading, studying, etc., in order to help myself and others out. Now of course, in addition to that, I've been seeing my chiropractor regularly for some Active Release on various relevant areas. Given that most trainees will at some point experience some kind of shoulder issue, I thought I'd summarize some of my findings on the topic and what I've done to eliminate my shoulder... read more 4 comments