 |
|
|
|
 |
|
|
|
Text By: Sean Ross
Photos By: Jeff Lawrence
The higher the level of athlete, the safer their training should be. These athletes have already reaches the highest level of competition and many are making millions of dollars. Their coaches and agents may not be too happy if they received a call informing them that their star athlete was injured while performing a 500 lb. squat or overspeed work. The recent NFL combines showcased many athletes that didn't even run a full 40-yard dash in their training. Most trained in the 10-20 yard range due to the increased risk of hamstring pulls from running an all out 40, and the biggest improvements are made the first 10-yards. The risk vs benefit ratio is not just limited to athletes. Many older exercise enthusiasts have accumulated various injuries over the years or have had surgeries in the past. Many times they complain of pain from doing certain exercises, yet they continue on or they stop working out all together.
Overhead medicine ball throw |
The solution is to find an exercise that will mimic the movement but will not cause pain. "Gritting your teeth" and working through the pain never works. Exercises such as lateral raises, upright rows, and behind the neck presses are inherently risky for shoulder impingement and probably should be avoided. Also, shoulders are worked hard with the pressing and pulling motions found in chest and back movements, and would benefit from more recuperation instead of an additional "shoulder day".
Many trainers, on the other hand, are sometimes far too conservative with their middle aged or older clients. The vast majority of their training is performed on machines in a seated position. It's the same client who sits as they drive to work then sit and slump at a desk while working on a computer all day. Then they go to a gym where their trainer instructs them to get on a stationary bike, perform several seated exercises on a machine, then finish with some bench presses and curls -- further reinforcing the poor posture that is second nature to them. Perhaps a more beneficial approach is to work on more pulling and rowing exercises in a standing position to activate the scapula retractors of the upper back. Lunging variations will develop strength, balance, and flexibility to the hip flexors shortened from prolonged sitting. The ability to perform quick explosive movements diminishes with age (use it or lose it)
One leg stiff leg deadlift |
but can be developed in a more safe way than performing heavy power clings or snatches by using medicine ball throws and jump squats with light loads. The non-athlete professional client wants to stay healthy for work and wise judgement should be used when choosing their exercises. A cardiovascular surgeon whose shoulders are in constant pain from excessive bench presses is of little value to the patient relying on him to perform a two hour bypass surgery.
Train hard, train smart and live to train another day.
|
|
|
|
|
|
|
|
 |
|
 |
