Discussion in 'Fitness & Nutrition Archives' started by fatmoocow, Feb 18, 2010.
so does the foam rolling uncomfortable feeling ever go away? say if this is done habitually
and then you move up to pvc.
yep. after a few weeks to a month of doing my quads/tfl/upper back on the foam roller, i hardly feel it anymore. first few days i tried it, i would do like 3-4 rolls, scream in pain and give up. now i gotta move to a pvc pipe or something.
will watch later tonight
The OT Generic Corrective Workout
Since we have so many people with jacked backs, who can’t bench comfortably, here’s a generic corrective workout that will address the most common problems. It’s no substitute for a proper assessment, but it should work for most people. Note that you can get very stong doing this and you shouldn’t think of this as a temporary thing. Most of these movements should be included in any decent workout and will keep you lifting healthy for longer.
Each day includes a main compound lift, some complimentary accessories, oblique work, and some shoulder correction. Upper back to chest volume is 2/1. Generally you will perform the first compound movement by itself (bench excluded) and then accessory work can be done as super sets of 2-3 exercises.
Sets/Reps can be performed however you want. If you are not well trained, have significant issues, you’re fat, or are restarting after a long break, shoot for 3 months at high reps 8-12 low number of sets (2-3). After you’ve gotten used to some consistent volume drop it down to 5-8 reps for compound movements (ie 5x5). If you want to get strong, then use 5/3/1 for compound lifts, and 6-8 for accessory lifts. Shoulder work, particularly rotator cuff, should always be done at high reps. Do a deload week every 4th week, dropping both sets and reps, then re-evaluate your rep scheme. This will significantly increase your gains.
All leg movements should be performed with knees no farther forward than mid foot (split squats, step ups). This may require you to move way down in weight (body weight in many cases). The purpose of this program is to build up your glutes, hams, obliques, etc. to straighten out your posture and take some pressure off your shoulders and knees. All upper body work is generally performed with shoulders locked back and down. Fix your form and get some mobility before you add load to bad movement (reinforcing it).
Energy systems should be performed post workout if you need/want it. Suggestions:
Kettlebell swings or snatches
20-45 seconds on off 30-90 seconds off for 3-10 sets depending on how much difficulty you want.
Bare Minimum Dynamic warm-up (every day)
Foam roll (upper back, IT band, glutes, quads)
Hip flexor stretch (back foot elevated, split stance) 30 seconds x 3
Pushup plus (just retract scapula in a pushup position)
3 Day Split (bench, squat, deadlift)
Flat bench or whatever variant hurts least, swiss bar, floor press, close grip are all fine. If you can’t bench at all single arm grappler shoulder press is probably your best option. (Lock shoulders back and down.)
Between bench sets: Band pull-a-parts (reverse fly’s if you don’t have a band)
Single arm row variant (3 point, two point, cable in a split stance, or chest supported)
Shoulder external rotation (rotator cuff)
Finish with dumbell fly EQI (stretch) for time (failure at 1-2 minutes)
Front Squats (alternatively safety bar or zercher)
GHR (alternatively ball leg curls)
Planks (Start with regular planks for time, move to lifting one arm off the ground as you get more advanced)
ITY (thumbs towards the sky, can be done on an incline bench, flat bench, or ground depending on how much difficulty you want)
- Total noobs: cable pull throughs
- Most of you: Trap bar deadlift
- After 6 months: sumo or conventional deadlift
Chin Variant (band or machine assisted if you need it, neutral grip if possible)
Step ups (keep knee behind toe, focus on front leg glute, land with the heel)
Split squats (Keep front knee back, sit up tall, move straight up and down, use rear glute for most of the work)
4th day/off days
If you need/want another day, do some warmup and shoulder correction and light energy systems. I use this day to stay loose and help recovery. This usually works best between deadlift and squat days to give you more time to recover.
Not included anywhere in this workout for good reason: shrugs, shoulder press variants, crunches. Give all that a break and see if you feel more awesome.
6 months of pull throughs or trap bar deadlift for noobs? what the shit.
I didn't deadlift or back squat for 6 months this year. Made a huge difference in how I deadlift and squat now. 6 months for total noobs, 3 for average bro's. Doesn't apply to timber.
Hell most noobs don't squat or deadlift anyway.
what was the difference. is this advisable even if i don't feel i have any major soft tissue issues? rationale?
Learn to use your glute and hamstrings rather than quads for every movement. You sit further back and in the long term you'll be stronger. It helps to have a good coach watching you as well.
What that is?
Clams? Lie on your side, bend your knees slightly, keep your heels together and elevate your top knee (opening your legs). I'm sure there's a bunch of videos on YouTube.
Finally ordered a foam roller after 2 years of not being able to run because my shins tighten up so bad after 500 feet. Hopefully this is the magic cure
Top 10 Trigger Points
good list of the major points to hit... obviously not as extensive a list as the trigger point therapy workbook.
I am buying a foam roller tomorrow I think because of this thread
Just now reading this. Excellent thread.
See my post from last month. I ran last night and woke up this morning with no pain or tightness at all
I have some gnarly shin splint issues. What exactly did you foam roll? everything?
I just kneeled down ontop of it and rolled back and forth on my shins. Usually roll both shins together at first, then switch up to just one shin at a time rolling both sides too.
Have a lingering ache down the right side of my neck and right trap, just seemed to come on randomly a few weeks ago (not after a workout), is this RSI from bad ergonomics? It doesn't really hurt any more or less during any movement or shoulder position.
Already started doing most of my mouse work with my left hand, changed seat/screen position, been lacrosse balling it every day and doing the levator scap/scm/chin tuck stretches every day, still there though
nice, added to my e-book collection
I just ran 1.5-2 miles. Still having slight shin pain but it gets better every day.
what do you think about this?