Remember, balance from the overall program is more importan than balance within the individual sessions. I’m looking for a cumulative - not just acute - training effect when I write a program for someone.
[quote]brotzfrog10 wrote:
i should have included this in my last question but my mind always seems to be working i never stop thinking about new things. On my heavy days when i am working in the 3-5 rep range, lets say i do a set of rack pulls or deadlifts or some other kind of compound hip dominant exercises then a pair that with a heavy horizontal press, should i also do a heavy horizontal row in that session or can i do an exercise in the 6-8 rep range.
I am going to use the split you gave me as an idea a week or two ago, day 1 strength + accessory rep work, day 3 rep work 6-10 range, day 5 strength + rep work, i dropped the speed stuff for now so that i could just focus on bringing up my strength levels or at least maintaining while i am sick. I was thinking of doing 2 maybe 3 strength exercises but 2 seem the best idea, can put more intensity into them. However, in order to have proper balance should heavy rows follow the heavy bench, i as going to do them on friday along with a heavy squat. last question i promise then i will have something for you to critique or tear apart demanding on how good/bad i do.[/quote]
Hey Eric… I was asking you about NNM series and you suggested I do cyclones off a hyperextension bench in place of full contact twists (previously seperated ac joint that gets upset with cross chest adduction).
How do you perform these. Do you know of any pictures or articles on this site in which this exercise is described.
From “Ab Training for Athletes and Babehounds.” (second row on the left)
[quote]matticus wrote:
Hey Eric… I was asking you about NNM series and you suggested I do cyclones off a hyperextension bench in place of full contact twists (previously seperated ac joint that gets upset with cross chest adduction).
How do you perform these. Do you know of any pictures or articles on this site in which this exercise is described.[/quote]
I wrote a few pages back about a kid with a dislocated shoulder. It turns out that he does not have an AC joint separation, he was diagnosed with (and I’m translating) “Hill-Sachs lesion and Bankart lesion”.
Poking around and talking to people, it would seem surgery is recommended. What should he look at for rehab - muscles, exercises, etc.?
As I said before, I’m just supplying extra info so when he does go to the doctor and physiotherapist, he’s fully clued in.
[quote]Eric Cressey wrote:
I haven’t used them with a client for years; hyperextension is the last thing most people need.
IHateGymMorons wrote:
What do you think of Supermans? Do you tend to agree with McGill?
Are you totally against them or are you just selective with them?
I personally haven’t found any use for them.
[/quote]
Is that because it accentuates or increases their lordosis? If hyperextension is the last thing they need, what do most of these same people really need?
Get the surgery. Focus on going in strong, though. If you have some time before it’s scheduled, make sure that you’re doing whatever preparation work you can.
For rehabilitation, the biggest concern is going to be avoiding frozen shoulder and getting ROM back early. They’re good about mobilizing early in PT nowadays, but there are still a lot of surgeons who like to protect their stitches. As a general rule of thumb, PTs should be as aggressive as possible, but do no harm.
[quote]flynniec6 wrote:
Eric,
I wrote a few pages back about a kid with a dislocated shoulder. It turns out that he does not have an AC joint separation, he was diagnosed with (and I’m translating) “Hill-Sachs lesion and Bankart lesion”.
Poking around and talking to people, it would seem surgery is recommended. What should he look at for rehab - muscles, exercises, etc.?
As I said before, I’m just supplying extra info so when he does go to the doctor and physiotherapist, he’s fully clued in.
[quote]IHateGymMorons wrote:
Eric Cressey wrote:
I haven’t used them with a client for years; hyperextension is the last thing most people need.
IHateGymMorons wrote:
What do you think of Supermans? Do you tend to agree with McGill?
Are you totally against them or are you just selective with them?
I personally haven’t found any use for them.
Is that because it accentuates or increases their lordosis? If hyperextension is the last thing they need, what do most of these same people really need?
[/quote]
Yes, it just reinforces the classic dysfunction pattern you see with lower crossed syndrome. They need to get the glutes firing and teach the rest of the stabilizers of the lumbar spine to contribute - not just the lumbar erectors.
I just wanted to drop you a line and say that I started doing some unilateral work, i.e. one leg good mornings and one leg deadlifts, and all the issues I’ve had with my back and hips have ironed themselves out. I feel as strong and solid in my back and hips as I ever have. I’ve been doing those really light too, just to make sure my glutes are working.
I remember you are a foot supinator as well. Sucks to be within the minorities because not enough litterature is out there on foot supination vs the more common foot pronation.
We definitely have more stability but poor shock absorption. How do you deal with the supination? It eats us shoes like crazy from the outside but does it have more long term complications? I realize that I can’t stand up for long or my foot supinators would get too tight! My supination tends to eat up the posterior lateral side of the shoes.
Any recommendations for supinators? Referrals? Shoes? Training methods?
I just wanted to drop you a line and say that I started doing some unilateral work, i.e. one leg good mornings and one leg deadlifts, and all the issues I’ve had with my back and hips have ironed themselves out. I feel as strong and solid in my back and hips as I ever have. I’ve been doing those really light too, just to make sure my glutes are working.
Unfortunately, there isn’t a ton you can do if you’re a supinator. My best recommendation would be to add a good insole to your shoes. I have some really thick ones for when I wear dress shoes, especially.
True hypersupination is pretty rare, but that’s not to say that 20-30% of the population doesn’t still have it to some extent. Sorry I couldn’t be of more assistance, but there really isn’t much out there, to my knowledge. If you’re stronger at the hip and knees, though, you’ll be better able to compensate for the lack of deceleration occurring lower down.
[quote]Loony wrote:
Hi Eric,
Foot supinator here.
I remember you are a foot supinator as well. Sucks to be within the minorities because not enough litterature is out there on foot supination vs the more common foot pronation.
We definitely have more stability but poor shock absorption. How do you deal with the supination? It eats us shoes like crazy from the outside but does it have more long term complications? I realize that I can’t stand up for long or my foot supinators would get too tight! My supination tends to eat up the posterior lateral side of the shoes.
Any recommendations for supinators? Referrals? Shoes? Training methods?
