Hi,
Does anyone here has the book of Michael Colgan : “the new power program?”
Because my coach give me a program based on colgan’s principles and I forgot the details about one 1 superset.
The block of exercises is called :
A1"Botton to top external rotation"
A2"Top to bottom internal rotation"
B1"Top to bottom external rotation"
B2"Bottom to top internal rotation"
If you have the book I would appreciate if you could give me some details about it or scan a picture for me.
Thanks!!
I don’t have the book, but since nobody else has taken a shot, I’ll try to help. Maybe, even if I’m not 100% correct, it’ll jog your memory.
Internal and External rotations seem to be part of a shoulder superset. They will help work the muscles of the rotator cuff.
Internal rotations can be performed using a cable-pulley machine. Start with your arm at your side bent at the elbow and stick your hand out to the side. Then, keeping your arm bent, move your hand to the other side of your body. Keep your elbow tight to your side the entire time.
External rotations are just the opposite.
For the top-to-bottom aspect, Start with your elbow bent more or less(depending on wether your starting at the top or bottom) and as you move your hand, either bend or straighten your elbow to move your hand from top to bottom or bottom to top.
I peaked at the index of “New Power Program” and the table of contents at amazon.com, and the internal/external rotations are mentioned in the shoulder chapter, so I’m sure these are the exercises you need.
Also, here is a thread I found that has video of a guy doing both exercises. They’re not exactly what you’ll be doing, but will give you the general idea.
Hope this helps
Thanks a lot for your help, but I think I will buy the book in order to get all the specific details of the exercices. (Because it is listed at a very cheap price on amazon)
I remember…At the end of each movement there’s also supposed to have a “twist rotation”.
And I think the bottom to top and top to bottom thing refers to the pulley level and the direction of the movement…
But do you think we are supposed to do one arm doing for example : bottom to top and right after that top to bottom in superset and then change the arm and take a 60 sec break?
Or should I do bottom to top 1 arm bottom to top the other arm…and so on?
Thanks for you help.