Ligament Strengthing in S&C

[Troy Kerr]

I was on the Gymbod forum earlier and was reading about doing specefic movements to strengthen ligaments for more advanced movements such as the IC, and planche. Just wondering if anybody thought they would have practical application to the strength program for that of a sports team. Or more specifically for that of a QB or tennis player? ...Thoughts?

[Steven Low]

You can't strengthen your ligaments.

You can only strengthen your muscles and tendons to protect the ligaments.

Obviously, we all know what builds strength -- lifting heavy or explosive. And we know how to keep proper mobility -- flexibility, prehab/mobility work, soft tissue massage, sleep, eating well, etc.

[Coach Sommer]

"Obviously, we all know what builds strength -- lifting heavy or explosive."

This is only partially correct in regards to ring strength training.

Normal conditioning protocols are ineffective for strengthening the biceps tendon sufficiently to engage in advanced ring strength elements. In fact many very strong athletes have injured their elbows by attempting to train these elements without first preparing the biceps tendon. It is important to understand that failing to prepare the biceps tendon prior to this training is preparing to fail.

Preparing the Elbows and Biceps for Iron Cross Training

Yours in Fitness,
Coach Sommer

[Troy Kerr]

http://gymnasticbodies.com/forum/vie...&t=1988#p12726

So does anyone think that the protocol for prepping the biceps tendon for the IC would have a carryover and there for benefit an athlete like a Quarterback or tennis player?

[Steven Low]

Actually Coach Sommer is right. Nothing really prepares you for cross.. but you can do some stuff to get you closer. OAC work will help with the elbow flexor and biceps stress too.

Troy,

In all likelyhood yes.