Tip:
Highlight text to annotate it
X
This video is on training prep. I break down training into three parts for every session;
there’s training prep, then you have performance prep, and then you have the actual performance.
Considering everything I do is performance lifting anyways to enhance the body’s ability
to perform at a high level, not just be good at lifting on its own.
So as far as training prep, once again featuring the EliteFTS bands. This is just the regular
red mini-band. This is what I use and I have all my athletes use for prehabilitation, injury
prevention, as well as rehab and training preparation.
It doesn’t matter if it’s fighters. It doesn’t matter if I’m getting ready to
throw at a Highland Games event or doing any upper body movement at all.
This is what I do every time I’m going to lift. I do this every single day.
So, first are band pull aparts. What I’m going to do is I’m going to set my band
just underneath my chest, and I’m going to retract my scapula as in I’m going to
bring them together as if I’m trying to pinch my shoulder blades together.
What I’m going to do by keeping my arms slightly bent the entire time is I’m going
to pull the band directly underneath my chest. It can actually go any place on the chest,
it will still warm you up. I just like to reinforce the groove for when I train for
my bench press so I remember to set my back every single time.
You can only do, roughly, 12 to 15 reps for your first set.
Then I move to overhead band pull aparts. You just go here, and touch the back of my
neck without tricep pressing it. I’m keeping my arms bent and using my lats…my
back. I’m still keeping my scapula retracted. Another one is band dislocates. Some of you
may have seen this done with a broomstick when you were younger.
Since the band has give it actually uses your true range of motion as far as flexibility.
So what I’ll do is I’ll go half way. I’ll usually do about 10 to the half way point
of my back, then I will go all the way down until it touches my lower back.
This is really good for dynamic stretching and active flexibility.
Next up I take a micro band. It’s the orange band that EliteFTS sells. Everything in Irondom
is Elite Fitness. This one is just external rotations. So I’m
just going to create a 90 degree angle, and I’m going to bring my fist and point it
to the ceiling. Once again, maybe 12 to 20 reps or so on this.
It’s rotating right at the shoulder joint. As I said earlier, this is done every single
day before lifting or before an event. I actually do it once in the morning, once before I lift,
and if I’m doing any throwing practices I’ll do it then as well.
Then there’s intra rotations. Same position but you’ll take your fist towards the floor
while leaving your elbow there. Then we have another red mini-band. Same as
the one we used earlier, this one’s just already set up.
These are just basic face pulls. All I’m going to do is grab with about a foot between
each hand. I actually leave my pinkies free. What I’m going to do is use that same scapula
retraction, but I’m going to pull this towards my face.
What that’ll do is it’ll activate more of my upper back, traps, rear delts…
It should always burn. It’ll always feel like a workout, but it shouldn’t take that
long to do all this. This would be considered – going through
this entire routine – one set. I’d say for at least your first set, or your first
time doing it in the day, do at least three sets.
Then, if you’re lifting later go through it once or twice. If you’re going to throw
later or doing any type of practice in your sport or chosen endeavor then go through it
again. If you have any shoulder tightness and you
have to lay off of lifting or throwing or anything, do more of this.
Do up to five sets of that. It’s good for active flexibility. It’s also good for dynamic
stretching. And it’s also very, very, very good for rehabilitative purposes.
I used to have a really bad right shoulder. It was extremely bad; I couldn’t do much
with it. I couldn’t press with it or anything, and rehabilitated it all off of these movements,
and it was very easy to do. My shoulder was bad for almost 2 years and
it actually only took about 6 months to get it back to like it was never injured at all.