Well, it happened again… Not a week goes by that I don’t hear of a gym accident due to explosive/ballistic style of training. The gym accident may be in a high end gym or a well equipped high school or collegiate gym. This time the where was a collegiate gym and the who was a college pitcher who was performing ballistic style lifts and even continued this style of lifting after the injury which increased the severity of the tear. This college pitcher will be out for the rest of the season. Yes, the surgeon stated that he has guaranteed that he will be good as new after: (1) his Glenoid Labrum is re-attached through a tedious surgery; his long (and painful) rehabilitation; and if he avoids a frozen shoulder situation (which will indicate more surgery and more rehab!) But was this unfortunate situation avoidable for a collegiate pitcher who has the potential to be a rising star in college athletics? I say with complete confidence, a resounding yes!
I have discovered in all these gym injuries that the “where” is not the issue-it is the “why and how”. So I ask myself, “Why did it happen again and why don’t the trainers rely exclusively on the best form of training which Arthur Jones took to the next level at Nautilus – High Intensity Training?”
Well, let’s examine this important question and incident to make a case for High Intensity Training in order for you to avoid a Labrum tear.
The Labrum is cuff of cartilage located inside his shoulder joint that forms a protective cup for the end of the upper arm bone (humerus) to move in. Even though the Labrum is a thick tissue, it is quite prone to injury. The shoulder is one of the most important joints for a pitcher. It is also the joint that with repetitive over-training in certain sports and with unsafe explosive/ballistic training (as opposed to High Intensity Training) becomes a very vulnerable joint for injury and later on wearing out for replacement surgery. Actually, you can be sure that all your joints are prone to injury when you move explosively against a source of resistance (weight) when you don’t High Intensity Strength Train.
Right now, I can name several close friends who have gone through shoulder surgery and even joint replacement surgery recently as a direct result of the external forces placed on their shoulder joints from ballistic and explosive styles of training as well as from over-practicing their skills for their favorite sport when they were young.
High Intensity Training exercises performed until you reach momentary muscular failure is the most productive form of exercise. So if you want to protect your shoulder with High Intensity Training, include these shoulder exercises in you next High Intensity Training workout:
Lateral Raise
Front Raise
Rowing Torso
Seated Row
Shoulder Press
But, if you have any kind of inflammation, pain, or irritation in your internal or external rotator cuff, avoid these exercises:
Behind-the-Neck shoulder presses
Flat bench/incline bench presses
To strengthen and protect your rotator cuff, you can perform two other specialized exercises which are:
7-minute Rotator Cuff Protocol
Manual Resistance Rotator Cuff Exercises
Protect your healthy shoulders throughout your lifetime with the High Intensity Training exercises that I recommend at www.ProperStrengthTraining.com so you can continue playing your favorites sports whether you are a college athlete or a senior playing 18 holes of golf.
Tags: High Intensity Interval Training, High Intensity Stregth Training, HIIT
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