I did a search on this, but got a ton of threads not really related. I’m trying to find a group of resistance excercises to strengthen my rotator cuff/shoulder to prevent injury swimming. Are there any good programs for this? I’m also (thanks to this site) cutting back the heavy weights low reps weightlifting philosophy that I thought would improve my performance, rather concentrating on more core strength and flexibility. The shoulder though is the one area that I know I need to strengthen as it is my weakest muscle group.
The Vasa trainer, if used properly, can be an excellent dryland training method. Strength training should focus most heavily (pardon the pun) on the rotators and lats. Below are instructions for the strength training exercises for the rotators that I find most effective. Ken
10a. Shoulder Internal Rotation: Attach a stretch-cord to a doorknob or other stationary object at about waist height. Stand far enough away to create optimal resistance. Face 90 degrees away from the doorknob, so that it is directly to your right. Hold the stretch-cord in your right hand with your elbow tucked firmly against your side and bent at 90 degrees so that the forearm is horizontal and pointing toward the doorknob. Maintaining a 90 degree elbow angle, slowly rotate the upper arm, moving the hand away from the doorknob in an arc. Make sure to keep the elbow locked against your side and move only the forearm and hand. Repeat slowly for one minute. Resistance should be great enough that completing the final repetition is very difficult. Repeat with the left arm.
10b. Shoulder Internal Rotation: Grip a lat bar so that you have a 90-degree bend at both the elbow and shoulder. Begin with your upper arms horizontal and your lower arms vertical (pointing up). Rotate your hand and the bar forward until your lower arms are pointing down. Your elbows should remain in place, with the upper arm only rotating. This works small, weak muscles, so start very light.
11. Shoulder External Rotation: Attach a stretch-cord to a doorknob or other stationary object at about waist height. Stand far enough away to create optimal resistance. Face 90 degrees away from the doorknob, so that it is directly to your left. Hold the stretch-cord in your right hand with your elbow tucked firmly against your side and bent at 90 degrees so that the forearm is horizontal and pointing toward the doorknob. Maintaining a 90 degree elbow angle, slowly rotate the upper arm, moving the hand away from the doorknob in an arc. Make sure to keep the elbow locked against your side and move only the forearm and hand. Repeat slowly for one minute. Resistance should be great enough that completing the final repetition is very difficult.
I do pushups on my fists. I had my rotator cuff rebuilt in my left shoulder and those work for me.
for shoulder exercises, i love the bodyblade–here is a pic. go to www.bodyblade.com to see it in video, which is right on the front page. 3 one minute sessions of this will have your shoulder strong in a quick amount of time. as you get more advanced you can do it with one arm, etc. (queer pic, i know…lol)
for weights, in a traditional sense, do a huge superset with very low weight and high reps once a month or two times a month. here is a favorite superset of mine: military press (keep right angles if your shoulder is sensitive) go straight into Arnold’s straight into side lateral raise straight into bent over dumbbell laterals straight into upright row
with this superset, do 10 reps for each exercise and go right into one and then another zero rest. you will be burning, and keep the weight light so you can maintain strict form. Aim for 3 sets, 2 minimum. if you’re not sure where to start weight wise, have a couple of dumbbell sets right there near your feet so if you need to drop weight you can. and extra strict way to do this superset is by sitting on an exercise ball.
or, do high set training–pick one or two exercises and do 6 sets. as you get stronger add in another excercise or two and keep the sets high and add weight. this is a great way to get strong quick.
One of the best and least expensive pieces of equipment for swimming is latex tubing (stretch cords). They are portable and can be set up in no time at all.
Latex tubing follows Hook’s Law which explains why elastic bodies become harder to move the more you stretch them.
The feeling is very close to swimming because they get harder the further back you pull them and there is no ballistic movement.
You can duplicate all swimming movements on land with them. I keep them attached to a doorway chinning bar at all times. YOu can do them while standing or lying on a bench.
To strengthen your rotator cuff keep your elbow close to your rib cage and either rotate your arm outward or inward. Adjust the resistance accordingly.
DougStern
External rotators are the MOST applicable exercise to eliminating the pain. They are usually the weak point.
For a more comprehensive approach, usa-swimming has a complete plan they put together that addresses the entire thing. Many of us get weak shoulder stabilizers http://www.usaswimming.org/USASWeb/ViewMiscArticle.aspx?TabId=445&Alias=Rainbow&Lang=en-US&mid=700&ItemId=700