![]() It also enhances the energy transfer from the torso to the upper extremities. This is a progressive program that optimizes scapular positioning and movement. ![]() Lastly, the Iron Scap program follows the chart on the right. 6 reps of each exercise in this fashion are to be performed before moving on to the next exercise. To perform, take each movement to the end range and then perform 5 plyometric oscillations before returning to the beginning of the movement. It requires dynamic stability and includes a preloaded eccentric contraction and a plyometric concentric contraction. The Plyometric objective follows the advanced program on the same chart. The Recovery objective will help remove lactic acid and other wastes post WOD while also strengthening tendons. The Recovery objective also follows the standard program but with slow eccentric contractions at the end of each movement. To perform the activation objective, simply follow the standard workout description and complete each rep at a controlled pace with a pause at the end. It will help improve posture and shoulder positioning as well as activate key stabilizers before the rotator cuff. The Activation objective is to be done before any shoulder intensive barbell/gymnastic work. Activation and Recovery are the best objectives to build a strong shoulder foundation. More on the specific programs: The Crossover Symmetry chart can be used for three different objectives: Activation, Recovery or Plyometric. You can also make a lighter band more difficult by stepping further away from the wall. If you feel yourself cheating the movement by overusing your traps and neck to do the work your scap should be doing, lower the tension. Also within each chart, for each individual exercise on the chart, you will see that the band tension may change (H or L). Please note that the suggested band tensions are different with both programs and are merely suggestions. At the bottom of each chart there is a tension grid to help you determine the appropriate bands to use for the program. The right band will be in your left hand and the left band in your right hand as shown by the gentleman to the right. While performing each exercise, the bands should be crossed over. For the Scap Jack program, all exercises should be performed at eye level. For each exercise, there will be a cord height (eye level or knee level) that determines which hooks you should hang the cords from for that particular exercise. ![]() As you progress over time, you may increase the volume and go through the program twice. On each of the programs, the exercises are to be done one time straight through in the designated order. You will see two programs hanging on the wall in the mobility room. I am going to give you a quick rundown on how to use the bands, the different programs and when to use each of them. These bands and the programs developed for their use are great for producing a super strong/injury proof shoulder base. You all may have seen these fancy bands hanging around in the mobility room. How do we build a strong scapular foundation and ultimately develop a powerful, healthy shoulder? By first restoring range of motion to the shoulders through myofacial techniques (pvc, softball rolling, etc.) and stretching, and then strengthening/activating the deep stabilizers of the shoulder girdle. If we try and build on a tight shoulder (chest, lat, thoracic) and weak scapula (the small muscles that provide stabilization to the shoulder), we are only limiting our shoulder strength potential in the long run, while also subjecting ourselves to potential shoulder issues somewhere down the line. ![]() To take it a step further, we can apply the concept to our shoulders. Without a strong nutritional base, the size of our pyramid (or our fitness, in this case) is limited. As seen in the pyramid to the left, nutrition is at the base. If our framework is weak, we are limited by how big we are ultimately able to grow. New schedule is below:ġRM Clean & Jerk AND 1 Mile Run Test – Tuesday 4/1Īnything worth building requires a strong foundation. Paleo Challenge Update: In light of all the thrusters in 14.5, we have moved around some of the Paleo Benchmark testing days. Amazing job by all that participated we’re proud of you all! ![]() Be sure to submit your scores for 14.5 before 8pm so that we can get your scores validated and you can see where you fall on the Leaderboard after 5 weeks of hard work. The 2014 Open Season officially ends tonight at 8pm. ![]()
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