When It’s ‘OK’ to Train with Partial Range of Motion: Upper Body Pressing

Soccer Training: Strength & Injury Prevention

Partial ROM can get a bad rap in the training community.  However, two main reasons partial ROM may be a good idea are to (1) teach certain movements when there a lot of clients (or beginners) or (2) someone who presents with pain in the bottom range of a particular lift.

What comes to mind first??

Pressing Variations

Many athletes, particular overhead ones tend to have anterior instability of the shoulder.  Shoulder instability could be due to the nature of the sport (throwing in particular), weak scapular stability, poor posture, shoulder impingement symptoms, or even an unawareness of how to do the lift properly.  DB Floor Press or board pressing can be a great substitute because the limited range of motion prevents the end range of shoulder extension (which is where the pain usually kicks in).  Besides the safety factor, these two types of pressing can encourage the eccentric portion of the lift because the athlete knows that coming down fast on the floor will not feel good on the elbows!

Push Up

Since push ups are a closed chain exercises (the scapula moves freely on the ribcage), I tend to prefer them for beginners and most of our soccer athletes who may present with shoulder and/or core stability weakness.  One way to use partial ROM with this exercise is to put a 10lb plate on the floor directly underneath the chest to ensure a pain-free depth and in order to be consistent with the eccentric portion of the movement.  Sometimes full ROM (chest to floor) may become a bit problematic due to the poor core control or excessive thoracic kyphosis.

The picture above in just one illustration of a few weak pelvis/core control (hip sag, forward head posture) and can be one major reason why we it can aggravate a shoulder even if it is a closed-chain shoulder friendly exercise.  Remember, excessive kyphosis (rounded upper back) + poor core control = anteriorly tilted scapula = poor inefficient push up form.

Next post will look at a few more considerations with partial range of motion for the lower body

 

Cheers,

Matt

 

The Ultimate Basic Progression/Regression List of Lifts

Progressions play a big role when it comes to challenging the athlete from one phase to the next.  Not to be overlooked, regressions play just as important a role because any progression may need to be, in fact, regressed…that is made simpler.  Some sample progressions for training can be…

 

Static–>Dynamic (front plank–>front plank march)

Increasing the Range of Motion (DB Reverse Lunge–> DB Reverse Lunge from a deficit)

Wide to Narrow (decreasing base of support)

Stable–>Unstable (Push Up on ground–>Push Up off Bosu) **only applicable in upper body lifting

Acceleration–>More Deceleration Oriented (Reverse Lunge–>Forward Lunge)

Check out this holy grail of the basic movements that most will have success with in my opinion.

Cheers,

Matt

Fatigued? How to Modify Your Training Program To Keep Progressing

There are instances during an athletes training program and competitive season (or off-season) where it may require adjustments.  Without a HRV monitoring system (a way to determine if the athlete should go hard on that day) we won’t be 100% certain but if the person is going through a stressful point in their life (poor sleep, nutritional habits, relationship problems, major school issues etc…) it may be beneficial to make changes to the program to help them “feel good.”

There are a few methods that I have implemented with athletes who had long weekend tournaments (either before or after) and in my own training that have left me or the athlete feeling great afterwards.  These are…

• Less total sets for that days work.  Back off on 1 set for each exercise prescribed for that day
• Lower the intensity.  If it calls for high intensity (>5 reps), practice good form still and try NOT to get close to a PR
• Perform a full body circuit but try to keep HR between 120-150.  My favorite is to hit sets of goblet squats, swings, push ups, rows, and a light jog for 100 yards in circuit fashion with lighter weight for about 20 minutes
• Go through a full mobility circuit (think: warm-up) a few times through.
• Go for a walk, light jog, or elliptical session for 30 minutes (HR on lower end 120-140)

My favorite, by far, is doing mobility/full body circuits because I am the kind of person that wants to feel as though I lifted something instead of nothing on days where I feel like garbage.  My typical light session go-to would be…

A1) KB swing (20kg) x 8

A2) Bodyweight Push Up x8 or Push Up w/ Rotation x 4/side

A3) Goblet or Double KB goblet squat with no more than 60 lbs x 6-8

A4) Row variation x 6-8

A5) Core movement

A6) Shuttle for distance 100-200 yards at easy pace

Rest until HR goes down to 120 or keep HR under 160 the entire time. Repeat until 15-25 mins is accomplished.

Cheers,

Matt

Useful Pressing Progressions for Soccer Athletes

One of my more recent posts was on the importance of pressing movements for soccer athletes. 

Pressing Movements for Soccer Players

Progression #1: Starting with Incline Push ups and progressing to the floor.

How it should look throughout. Baby Hercules

Push-ups are one my favorite movements because they provide “big bang for your buck.”  We almost always begin our younger athletes on an incline to make sure they get the form: neutral spine, chest comes down first, chin tucked, and elbows pointed back. Like I said in the previous post, you would be lucky to see anyone show you a perfect push up on day 1! 

Progression Used:

• Push up w/ 3sec negative OR
• Push up w/ 3sec hold in bottom position

We can apply the same principles (negatives or holds) with our DB chest presses on Day 2.

Benching is the other primary press that we use on the second day.  With any of the progressions, we can use either a flat, low-incline or incline bench setting.  Here are the practical, and safe progression that continuously challenges the athletes effectively..

#1: DB Chest Press (flat bench, low-incline, or incline)

#2: Alternating DB Chest Press: added core and shoulder stability component (unilateral)

 #3: 1-Arm DB Chest Press (or KB): more core stability necessary because of its unilateral nature

In my opinion, these few variations can go along way in developing our athletes upper body (pressing) strength.  I do want to go into detail with 1/2 kneeling and tall-kneeling versions of pressing next, so stay tuned! Now go enjoy the sun and soak up some vitamin D

Cheers,

Matt

Scapular Stability During The Bench Press

The bench press is one of those elite lifts that is important for athletes to learn at any age, particularly because it is often performed incorrectly.  The only thing I dislike about the bench is that people tend to think you need to bench, or should I call it “chest day” all day, everyday in order to improve it.  Also, understand that there are a few things that will drive your strength up, decrease your chance of injury, and get rid of nagging shoulder pain than the tips listed below:

• 1.  Having adequate t-spine mobility is needed to allow for the scapulae to be put into a good stable position to press effectively (soft-tissue work and mobility drills are needed)
• 2.  Upper back strength and control is significantly important to improving pressing power.
• 3.  Learn the basics of the setup
• 4. Always focus on your form and technique, it takes time to master something.  Even elite lifters will tell you they continually try to work on their form..if someone benches a ton of weight and he or she is still trying to improve upon technique then I think we should be too.
• 5.  Use shorter range of motion until the t-spine mobility or scapular stability is under control (or pain subsides).
• A few exercises that are always awesome to help with shoulder pain…(Pressing) push-ups, DB Bench, Floor presses, board presses
• Learning how to row, face pull, isohold (batwings) and chin ups effectively is a great way to teach someone where there shoulders need to be during the bench (back and down)

Beast man DT

Here is a video demonstrating incorrect and correct shoulder position during the bench.  The first two reps are incorrect (sh.blades coming apart) by a benching standard, in a push-up we would want to see this.  The last 3 is demonstrating better control and more stable tight shoulder blades in the presence of the pressing movement.  Shooting cannon from a canoe is the best analogy here..meaning you need stability in order to press effectively

The only thing that is not shown is that I would typically put three fingers between their shoulders blades and tell them to pinch them back and down and to try to keep them there while pressing out.  Cues such as “pull or row the weight down to your chest,” “chest up, ribs down,” and “stay tight” have all been effective is helping with teaching this.  Finding what works is the art in the coaching.

Cheers and Happy Easter,

Matt

One Method to Restore Muscle Length

     One way to restore length in a muscle is a term called Eccentric Quasi Isometrics (EQIs).  Tony Schwartz first alluded to this in one of Thibaudeau’s books to demonstrate a more effective way to stretch.  First, let’s break down what this term really means as described in the book…

Eccentric:  the muscles are lengthening while contracting

Quasi-Isometrics:  action is very slow, almost static

One of my favorites is a push-up EQI.  Basically, it is an isometric contraction but as you start to fatigue it becomes a slow eccentric movement because you start to sink between your hands.  Stretching a muscle under contraction is going to have more a desired effect since it will stretch both passive and active structures at the same time.  With traditional stretching you are only stretching the passive structures.

Push-up EQI

     From an injury prevention standpoint, increasing only passive structures all the time can lead to injury since improving passive flexibility will not translate to dynamic flexibility. Some other benefits of the EQIs provided by Schwartz are…

• Strengthening the tendons:  tendons are usually strengthened through eccentric stresses which is exactly what an EQI becomes as you begin to sink into the stretch.
• Strength transfer to all joint angles:  because these are done with the muscles in extension, there are more than one joint angle being trained.
• Lactic Acid Tolerance: Isometrics do not allow blood flow in and out of the muscle which results in the build-up of metabolic byproducts, one which is lactic acid.

I really like the Push-up EQI and Rear Foot Elevated Split Squat EQI because the pecs and hip flexors are usually tight.  RFE Split Squat EQI (picture below).

Focus on the duration of the exercise.  I know that I’ve done 30-45 seconds in the RFE Split Squat, and it’s tough.  If you stop before you start to sink down you are minimizing the effects you are trying to achieve.  Remember to maintain proper posture throughout.  For example, in the push-up, keep the shoulder blades squeezed back, and hips level. In the split-squat hold, prevent lumbar hyperextension and the weight kept on the heels.