HOW TO TRAIN FOR HEALTH - FITNESS - ENDURANCE - STRENGTH & MIND Injuries. Cutting short the most productive training sessions and at their worst, ending many promising lifting career before they have started. They are often the result of over-training in some way, very poor form (which ill touch on later) or training for a long period without addressing your imbalances you accumulated over the years and, if managed poorly, can result in you muttering the words “..and that’s why I can’t bench heavy anymore”. Hindsight will tell you when you begin your crusade for gains, you should have strengthened your rotator cuff on your shoulder days and loosened your hip flexors after years of sitting which the past 2 generations seem to do now and understood the dynamics of your body a little better. If you didn’t start do this, chances are didn’t, you’ll have to seek a more professional opinion to help you out. The Physio will tell you that you have some slight imbalances which has pulled a few things out of line. So strength your weak areas, don’t ignore them and then you’ll find your performances improve, your strength increases and blah blah blah. Good right? No. Sadly people aren’t training like athletes all the time, they aren’t pushing themselves for these issues to pop up just enough to sort them out. That would rely on people also knowing the difference between different types of pain/ache etc which again, not many people are qualified to know this so chances of seeking professional help NOW are slim to none. As we near the premature end of your benching career, you’ll probably seek out chiropractics or surgery but the latter would put you out for months at a time which frankly nobody wants to do. I mean who wants to just train legs for months in the hope you could bench again. Oh wait. Actually sounds like a good deal to me. Quiz: 5 most common injuries in no particular order go! That’s right: Shoulder, Knee, Lower Back, Neck and Ankle, with Shoulder and Lower Back making the Top 2. These 2 alone would stop you doing pretty much every compound move available to you So what can you do about it? First, I’d google gym related injuries. And by gym related I mean injuries accelerated through training hard as these injuries can outside the gym. So these are rotator cuff, elbow, hip, knee, lower back and shoulder. Understand how they happen (So the imbalances and poor technique etc). Secondly, I would learn how to help protect yourself against these injuries.This will mean strengthening your weak points. Posture is a good place to start, it won’t lie if you stand naturally. Take pictures, post them, get a PT you trust to take a look, see where your body is slacking. This could include re-learning movements which I know is a KO punch to the ego but you do want to be training into your 50s right??? Re-learn the deadlift, keeping your upper back tight, taking the slack out of the bar, powering your glutes through at the end of the movement. Learn the squat. Yes there is much debate on how low you should go or where your foot should be placed but we’re all different. My point is there is a reason there are SO many coaching points per movement. Yes a video will help you but it won’t always show things like driving your heels into the floor or tightening your core etc
Posted on: Wed, 05 Nov 2014 01:02:39 +0000
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