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Special Strength Program - Shoulder/Arm Hypertrophy and Stability 1.

THE OBJECTIVE OF THIS PROGRAM IS TO DEVELOP A HIGH LEVEL OF STRENGTHENDURANCE AND STABILITY/CONTROL IN THE SHOULDER GIRDLE AND ARMS. THEREFORE, THE GOAL IS MORPHOLOGICAL AND LARGELY DEPENDS ON THE INITIAL CALIBRATION OF DOSING AND THE ON-GOING ADJUSTING OF THE DOSING TO CAUSE PERMANENT STRUCTURAL CHANGES IN THE ATHLETE. IT IS THESE STRUCTURAL CHANGES THAT WILL GIVE THE ATHLETE THE PLATFORM FROM WHICH TO LEAP TO GREATER LEVELS OF FITNESS AND ATHLETICISM.

2. THE DESIGN OF THIS PROGRAM IS 12 WEEKS IN LENGTH, IN WHICH THE TRAINING SESSIONS ARE CARRIED OUT 2-5 TIMES WEEKLY. THIS PROGRAM WAVES BETWEEN TWO DIFFERENT PROTOCOLS ON A BI-WEEKLY BASIS. ONE PROGRAM TO DEVELOP MAXIMUM HYPERTROPHY FROM MEDIUM INTENSITY AND HIGH VOLUME DONE 2 TIMES A WEEK. ONE PROGRAM TO DEVELOP A NEUROLOGICAL ADAPTATION (GREASE THE GROOVE) FROM LOW INTENSITY AND MEDIUM VOLUME TRAINING DONE 5 TIMES A WEEK. THE USE OF THE STALL BARS WILL NECESSARY FOR THOSE WHO CAN NOT DO SEVERAL SETS OF 10 OR MORE, UNBROKEN, DEAD HANG PULL-UPS OR STRICT RING DIPS 3. THE SCALING OF THIS PROGRAM IS BASED AROUND THREE DISTINCT FACTORS: The rst factor is max number of, unbroken, Dead Hang Pull-Ups, can be done in a single set. If the athlete can not do at least 10 consecutive repetitions without assistance, the stall bars will be used such that 10 can be accomplished. The second factor is max number of, unbroken, Strict Ring Dips, Strict Bar Dips, or Dumbbell Press, can be done in a single set. If the athlete can not do at least 10 consecutive repetitions without assistance, the stall bars will be used such that 10 can be accomplished. The third factor is the max number of, unbroken, Chest To Floor Push-Ups, can be done in a single set. 4. THE DOSAGE OF THIS PROGRAM FALLS UNDER THREE DISTINCT CATEGORIES: The LOAD: The weights on these exercises are body weight. This program ends when the athlete can do 20 continuous reps of Dead Hang Pull-Ups and Strict Ring Dips, as well as 50 continuous reps of Chest To Floor Push-Ups. The VOLUME: Example (2) 8 X 10

Special Strength Program - Shoulder/Arm Hypertrophy and Stability (2) means that 2 series are executed 8 means that 8 sets are done in each series 10 means that 10 repetitions are done in each set The REST: (THE MOST DANGEROUS COURSE OF ACTION IS FOR THE ATHLETE TO OVER-DOSE. THIS MUST BE AVOIDED AT ALL COSTS, AS THE RESULTING FATIGUE WILL LIKELY BE LONG LASTING AND PROVOKE OVER-USE INJURIES IN THE JOINTS OF THE SHOULDER/ARM.) Rest in relation to other training. It is imperative that the athlete carefully integrate other strength and conditioning protocols around this training. The work done in this programming is looking to make a relatively permanent muscular/neurological change of the athlete in a relatively short mount of time. Respect must be given to the processes the body must undergo and the sheer amount of time and resources it need to accomplish this. Rest between Exercises will generally be longer (8-12 minutes), meaning that at the end of the last set of a series there will be a longer rest before starting the rst set of the next series. Rest between sets will normally be 90 seconds at the end of the last repetition of a set before the rst repetition of the next set. Rest between repetitions is minimal, as repetitions should be done in a consecutive manner. If there is need for rest pause between repetitions, then the repetitions required are too high (Medium Volume Training) or the % of body weight is too high (High Volume Training). 5. THE PRIMARY EXERCISES OF THIS PROGRAM ARE: DEAD HANG PULL-UPS in this program are done in the repetition method so as to develop greater muscular cross-section (hypertrophy), neurological mapping, and joint stability of the pulling motion. The correct starting position begins when the Athletes arms are fully extended beneath the bar, feet are free from touching the ground or any bar mounting assist, and the body is motionless. The legs may be positioned in a straight or bent position, but may not be raised above the waist. One repetition consists of raising the body by organizing the shoulder girdle, then with the arms until the chin is above the bar, and then lowering the body until the arms are fully extended; repeat the exercise. The intent is to execute a vertical dead hang pull-up. A certain amount of inherent body movement will occur as the pull-up is executed. However, the intent is to avoid a pendulum-like motion that enhances the ability to execute the pull-up. Whipping, kicking, kipping of the body or legs, or any leg movement used to assist in the vertical progression of the pull-up is not acceptable. A repetition will be counted when an accurate and complete pull-up is performed. DB BENCH PRESSES in this program are done in the repetition method so as to develop greater muscular cross-section (hypertrophy-muscle mass), neurological mapping, and joint stability of the pushing motion. The correct starting position begins when the Athletes at the top position where arms are fully extended with Dumbbells at about a 45 degree external rotation with the wrists and elbows line up on the vertical plane. The Athlete will lower the DBs slowly (41X1), keeping the shoulder girdle organized, hex heads touch the rib cage or can go no

Special Strength Program - Shoulder/Arm Hypertrophy and Stability lower. Then the athlete will explosively drive up to lock out his arms and thenimmediately, but slowly, change direction while staying organized in the shoulder girdle. CHEST TO FLOOR PUSH-UPS in this program are done in the repetition method so as to develop greater strength-endurance, neurological mapping, and joint stability of the pushing motion. The Athlete will place his hands on the oor so they are slightly outside shoulder-width. Spread ngers slightly out and have them pointed forward. Raise up onto the toes so that all of the body weight is on your hands and your feet. Organize shoulder girdle and contract abdominals to keep a neutral torso and prevent hyperextension of the back or going into exion with the back. Lower your chest down toward the oor. Once torso is at on the oor, the athlete will push rigid body off the oor and return to starting position. 6. THE METHODS OF THIS PROGRAM UTILIZE TWO DISTINCT WAVES: Waves last for 2 weeks and alternate 3 times throughout this 12 week program. The rst wave is the High Volume - Medium Intensity program This program is done 2 times a week (1 on/3 off - 1 on/2 off) The exercises are RING ROWS and DB BENCH PRESSES. The sets and repetitions are based on 50% 1RM of the exercise and executed 10 sets of 10 reps. Alternate exercises every 90 seconds until all sets of both exercises are complete. When you can complete all sets unbroken of an exercise, add 5#. The second wave is the Medium Volume - Low Intensity program (Neurological Mapping / Strength Endurance) This program is done 5 times a week (3 on/1 off - 2 on/1 off) The exercises are DEAD HANG PULL-UPS and CHEST TO FLOOR PUSH-UPS. The sets and repetitions are based on Annex A and Annex B with a 90 second rest between sets Rest between two exercises is 5 minutes Core Training: Alternate between these 5 workouts. 4 Sets of 15 GHD Sit-ups 4 Sets of 25 ABMAT Sit-ups 4 Sets of 15 Knees to Elbows 4 Sets of 15 Band Pull-downs 4 Sets of 15 Reverse ABMAT Sit-ups On days that you train arms/shoulders push/drag a heavy Prowler 2 laps between sets at a moderate pace for 5 total sets. On days that you train hips/legs do not do the Prowler. The Prowler is a recovery/restoration concept to off-set Hip/Leg training days.

Special Strength Program - Shoulder/Arm Hypertrophy and Stability Annex A: Repetition Step Chart for DEAD HANG PULL-UPS (second wave)

1 10 7 6 6 5 34

2 10 8 6 6 6 36

3 11 8 7 6 6 38

4 12 8 7 7 6 40

5 12 9 7 7 7 42

6 13 9 8 7 7 44

7 14 9 8 8 7 46

8 14 10 8 8 8 48

9 15 10 9 8 8 50

10 16 10 9 9 8 52

11 16 11 9 9 9 54

12 17 11 10 9 9 56

13 18 12 10 10 10 56

14 18 12 10 10 10 60

15 19 12 11 10 10 62

16 20 12 11 11 10 64

Annex B: Repetition Step Chart for CHEST TO FLOOR PUSH-UPS (second wave)

1 20 17 15 52

2 20 17 17 54

3 20 20 17 57

4 25 20 17 62

5 25 20 20 65

6 25 25 20 70

7 30 25 20 75

8 30 25 25 80

9 30 30 25 85

10 35 30 25 90

11 35 30 30 95

12 35 35 30

13 40 35 30

14 40 35 35

15 40 40 35

16 45 40 35

100 105 110 115 120

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