Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Flexibility, Training Preparation & Recovery

 
 
Thread Tools Display Modes
Prev Previous Post   Next Post Next
Old 09-19-2013, 08:44 AM   #1
Matt Reiland
New Member
 
Join Date: Oct 2009
Posts: 15
Default Preventing shoulder injury

Background: I'm a former baseball player and am concerned about my shoulders when doing O-lifts and technique/strength work associated with the lifts. I don't have very good overhead strength which limits my jerk and snatch. I've been doing Greg's Intermediate Program 1 from his book; I selected it because the volume seems right for me and it includes some clean/snatch push press, power jerk + jerk complexes, OHS, and snatch balances to help me build some overhead strength and stability.

I have two questions:

1) On days that include snatch push press or moderate volume of jerks, my shoulders really hurt by the end of the sets. It goes beyond a muscular hurt and feels like it is more in the connective tissue. There is no grinding, snapping, or popping. It is most definitely NOT a pain, more of a dull ache in the ligaments/tendons. I used to have some elbow tendonitis when playing baseball (10+ years ago), and that was a more severe ache than lingered for hours after throwing. I can say with confidence that this feeling in my shoulder is not the same. In addition to the ache being of significantly lower intensity, this ache is generally completely gone minutes after the last set, especially if I do some arm circles. Is this just my connective tissue adapting to the stimulus and getting stronger? For what its worth, I'm feeling fully recovered, including my shoulders, and haven't had to take any additional rest days beyond what is prescribed in the program template.

2) Are there any recommended "pre-hab" shoulder exercises to help strengthen the stabilizing muscles and connective tissue of the shoulder? To prevent shoulder injury, I currently perform the dynamic range-of-motion warm-up on the CA site and in Greg's book, follow that with some shoulder dislocates with a dowel, and warm-up with presses, jerks, OHS, or snatches with just the bar. As I'm performing the push press or jerk complexes that cause the aching in my shoulder, I do some rotator cuff exercises with a theraband that I remember from my baseball playing days (external and internal rotations mainly). Does anyone have any recommendations to my routine that will help prevent shoulder injuries or damage?

I'm perusing the pre-hab, rehab and warmup sticky at the top of this forum for some suggestions, but also wanted to ask my specific questions. I appreciate the input.
Matt Reiland is offline   Reply With Quote
 


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 05:52 AM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator